Speed Training – Elite Performance Pathway

Speed Training

Training to enhance speed has become something of an obsession for me as a coach over the last few years. When I was reviewing my progress as a coach back in 2010 and looking around at the competition I highlighted speed & agility training as a weaker area of my skill set but an opportunity for me to grow and stand out from the crowd of coaches who rarely stray away from a weights room with their clients/athletes.

I’ve gone on to read tons of books and articles, studied videos, been to conferences and on courses in pursuit of understanding what it takes to make my athletes faster.

But most importantly I’ve then committed hours and hours applying this knowledge and I am know implementing it in to a much more comprehensive system.

If you are a strength coach who isn’t confident with speed work I encourage you to take yourself out of your comfort zone and start exposing your athletes and clients to this type of training. The results can be phenomenal.

Speed Training & the Elite Performance Pathway

Speed training is an integral part of what we deliver on our EPP programme with the young athletes. We focus on coaching the correct positions and movement patterns whilst developing the strength and power qualities required to optimise acceleration and maximal velocity sprinting.

Over the last 4 weeks we’ve utilised a training system that has incorporated the following components during each session that lasts approximately 90 minutes, once a week.

  1. Foam rolling
  2. Activation (glutes, hip flexors, core, shoulder stabilisers)
  3. Movement prep (6 full body movements)
  4. Jump Training – Jump, Leap & Hop (Linear major emphasis, Lateral minor emphasis)
  5. Wall drills
  6. Marching – Skipping – Bounding
  7. Free Sprinting
  8. Strength Training – key exercises – Bilateral Lower Body, Upper body Push, Unilateral Lower Body, Upper Body Pull, Core (anti-rotation / bracing)
  9. Flexibility

The stucture of the training system has been heavily influenced by the work of Lee Taft, Mike Boyle, Nick Winkelman and Team EXOS in terms of what it contains. The biggest shift in the delivery though is HOW I am coaching within speed training sessions, moving from internal coaching cues focused on the body position, to external cues focused on outcomes, which is down to what I have seen and heard Lee Taft and Nick Winkelman talk about and deliver. I urge all coaches to check out their work!

The results

What we’ve seen in the first 4 weeks of using the speed training system is quite staggering, all the results are electronically timed using a Microgate Witty Timing System so there are no dodgy stopwatch results in the mix. I don’t need to say anything else as the results speak for themselves…

EPP KS4 Data

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

10m Sprint Times Oct 14

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 Are you an athlete that needs to get faster? Are you a coach that wants to learn how to make athletes faster? Over the next few months we will be announcing an exciting line up of workshops and seminars that will help you take your athletic performance or coaching  to the next level, by giving you the opportunity to learn tried and trusted methods with some of the leading strength and conditioning coaches from around the UK. If you are committed to becoming the best coach or athlete you can be, pre-register your interest in these courses to make sure you get a place – CONTACT US NOW!