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Athlete Performance Program

High Performance Training Throughout Your Entire Season.

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Sports Physio

Sport Specific Injury Management & Prevention

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Concussion Clinic

Keeping Your Brain Safe With Up To Revolutionary Concussion Care

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Enhancing Speed Training With 5 Program Pointers

October 13, 20233 min read

Implement these tips and we guarantee you will improve your sprint speed!

Speed Boosting Tip 1: Always Commence with a Thorough and Effective Warm-Up

Enhancing Speed Warm-Up

Before diving into any speed training session, it's imperative to kick things off with a well-rounded dynamic warm-up. When executed correctly, most dynamic warm-ups should wrap up within 10-15 minutes. Whether you're focusing on linear, lateral, or multi-directional speed training, the key is to ensure that the dynamic warm-up is tailored to activate the muscles pertinent to the specific training session.


Speed Boosting Tip 2: Emphasise the Significance of Correct Mechanics

Refining Speed Mechanics

Refining Speed Mechanics

Correct mechanics play a pivotal role in an athlete's performance. It's vital to link these mechanics to the specific movements inherent to the athlete's sport. The challenge lies in emphasising the importance of proper mechanics without making the athlete appear robotic or overly rigid. Avoid overwhelming the athlete with excessive verbal cues.

Ensuring that athletes maintain the correct positions during speed training is fundamental to their growth and development. Discover the most effective verbal cues for your athletes, keeping them straightforward and precise. Different athletes may respond differently to cues, so it's essential to find methods that relate movements to their sport, yielding more favorable outcomes. Recognise that each athlete is unique and learns in their own way. To enhance speed in your athletes, as a coach or trainer, continuously strive to find effective ways to convey your coaching points and foster a deeper understanding among your athletes.

Mastering the acceleration phase stands as one of the most critical skills you can impart to any athlete seeking speed improvement. Don't miss our free acceleration checklist to further enhance your coaching.


Speed Boosting Tip 3: Time Your Speed Training Wisely

Optimising Speed in a Fresh State


To achieve optimal results in speed training and development, it's essential to engage in these sessions when your body is in a non-fatigued state. Consequently, plan your speed-focused workouts at the outset of your training routine, following a day of light activity or complete rest.

Speed workouts are high-intensity endeavors that place substantial stress on the Central Nervous System (CNS). Excessive inclusion of high-intensity workouts in an athlete's program can lead to CNS fatigue, ultimately hampering the athlete's development and increasing the risk of injury. Hence, we recommend incorporating sprint work on days dedicated to upper-body exercises or days when there has been a generous amount of rest between workouts.


Speed Boosting Tip 4: Prioritise Postural Requirements and Core Strength

Optimising Speed with Core Stability


In a strength development program aimed at enhancing speed, it's crucial to address postural requirements as a primary concern. Prioritising core strength is essential, as it lends stability to the trunk, a fundamental component of effective sprinting. This foundational core strength facilitates the transfer of forces through the limbs, which is indispensable for refining sprint mechanics.

Traditional wall drills and employing sleds to position athletes in sprinting postures are excellent exercises to help athletes concentrate on body positioning. These exercises also enable athletes to work on anti-extension and rotational core exercises, thus promoting improved posture.


Speed Boosting Tip 5: Align Drills with Sprinting Phases and Mechanics

Elevating Speed with Targeted Drills

Elevating Speed with Targeted Drills

Every drill should be intricately connected to the diverse phases and mechanics involved in sprinting. Understanding the efficacy of specific speed drills for different athletes in each phase is paramount. It's essential to grasp why a particular drill is being used and how it fits into your overall training regimen.

Comprehending sprint mechanics and effectively imparting this knowledge to your clients and athletes can be a challenging task. It demands time and dedication to become well-versed in sprinting mechanics. In my decade of experience in this profession, a significant concern I've encountered is trainers and coaches implementing "speed drills" without a thorough understanding of their purpose or proper implementation. If your goal is to genuinely enhance speed, invest the time to acquire a deep understanding of these movements. Once you possess that knowledge and insight, designing programs for your athletes and clients becomes a more manageable task, yielding the desired results you aim to achieve.

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Bundoora

  • 23-25 Clements Avenue, Bundoora

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  • Unit 1/7 Oban Rd, Ringwood

  • 0483 925 173

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23-25 Clements Ave, Bundoora, 3083

Unit 1/7 Oban Rd, Ringwood, 3134

0483 925 173

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