Speed Fundamentals


  • We believe this is the most important training you can receive if you want to be a better athlete. Coaches today not only want skilled players, they want strong, quick, and agile athletes. Sportica Life his researched ways to improve an athlete's explosiveness and strength and discovered " speed explosion training specialist " are changing the way sports are being played. 

  • Modern day athletes have revolutionized sports by enhancing their bodies, athletic skills, and their overall game. Sportica Life his research speed, quickness, and agility training and  developed a unique curriculum that blends the explosiveness and athleticism necessary to be successful in modern sports. 

Speed Training Highlights

  • Improve overall athleticism 
  • Increase your vertical 
  • Improve your quickness
  • Improve your transition 
  • Eliminate wasted motion
  • Increase your speed

Reasons Why Athletes Need to Develop Maximal Speed

Maximal Velocity Can Improve Acceleration

  • "After talking to coaches about GPS and other measurement options for speed testing, I realized that most of them appeared to regard maximal speed development as an unknown or unnecessary part of training. They seemed more interested in barbell speed than in body speed, so I wanted to write something about the value of maximal speed. Acceleration is an essential part of every landbased sport, and maximal speed training and assessment has an important role if coaches want to make their athletes better. What follows are six important lessons I learned the hard way from smart coaches who corrected some of my misconceptions. The takeaway is that getting athletes to run mechanically sound and fast is a great investment in time for nearly every sport.
  • Stretching the field and getting faster from point A to point B are obvious positives. At first I was fixated on how fast one can go from 0 to15 meters as the Holy Grail since most sports are not about running 60m in a straight line. Watching athletes with superior maximal speeds reflects their efficient acceleration qualities and demonstrates how plays longer than ten steps can become dangerous. While events with longer amounts of linear speed are less common, since they are precious shouldn’t we make them count? 
  • What is less known are the neurological demands of a fast acceleration from efficient running. Speed in sport is about explosive training, but raw power without coordination usually is metabolically more taxing and sometimes slower and stiffer. Athletes in ball sports need to be fast while multitasking, so efficient running enables them to be smooth and adds to their skill set. Research on improving acceleration abilities past five meters by higher velocity runs is scant. It’s likely that contemporary training theory on neuromuscular adaptations from high-speed running trickles down to early speed. Faster contractions overclock the neuromuscular system, and slower velocities become more comfortable and more likely to be acquired.
  • Coaching Summary: Maximal speed is the destination of acceleration. While most sports events may not commonly involve top speed, acceleration becomes more efficient with global coordination development."

Injury Prevention Benefits from Maximal Velocity Training

  • "As “peak anti-fragile” starts to fade to new trends in training theory, the classic principle of “what doesn’t kill you makes you stronger” returns to popularity. Very few hamstring injuries occur at early speed, specifically initial acceleration. Most occur during upright running at very high speeds. So while maximal speed is not going to happen right away, the mechanics of upright running begin happening in the early steps and that demand must be resolved by preparation.
  • A higher rate of injury at higher speeds is not just an empirical observation; it’s simple physics. Coaches who avoid the problem or put their heads in the sand like ostriches are a direct reason athletes get hurt. A careful balance between exposures without overtraining isn’t easy, but not having athletes sprint at high speeds in training and expecting them to be bulletproof during games or matches is wishful thinking. Obviously doing anything maximal comes with risk, but like any quality dose it is needs to be very specific. You have to look at the frequency, volume, and intensity of any training option before categorizing it as a hazard.
  • Three primary variables exist with specific sprinting for reducing injuries using maximal velocity sprints. 
  • Prerequisites and Preparation—Maximal sprinting without being in shape is a recipe for disaster. One shouldn’t jump into a sprinting program on day one, but waiting for months is equally bad as it removes a quality that eventually needs to be challenged. Solid lifting and some light plyometrics—along with a sound running program—should be enough to transition into speed training.
  • Technical Proficiency—Technique or running mechanics helping with reducing injuries makes sense, but many coaches complain they don’t have the time—and sometimes the knowledge—to improve their athletes’ sprinting form. Sprinting technique as a topic by itself is a separate series of articles, but we coaches need to do better here.
  • Readiness to Sprint—Resting from speed work and timing when to sprint is the name of the game when getting faster. Injury prevention using sprints requires fatigue-free training so that the cure doesn’t become a poison. Coaches need to have gradual warmups and know when to call it a day. Various monitoring options exist, but we still don’t know how CNS fatigue applies to sprinting. It doesn’t take too much speed work to get an injuryreduction effect neurologically, and sprinting fresh on a fast surface can create resilient athletes.
  • Coaching Summary: Supra-maximal velocities prepare muscle groups for overload better than any weight-room exercise and must be included in your program."

Career Longevity from Maximal Velocity Benchmarks

  • "The best way to find a “lost step” with player speed is to never lose it at all. Speed can be supported with lifting, but at the end of the day most pro athletes simply don’t have enough offseason training to keep their DNA primed. Players who lose speed are usually not getting older. Instead, they are likely falling victim to the mistakes of never finishing rehabilitation of old injuries and compromising their training with spa-like workouts. I am all for stimulating and minimum effective doses. But the body doesn’t get better or let athletes keep what got them there from “good workouts”; it comes from training. 
  • Valuing maximal speed creates urgency and direction with rehabilitation. When one realizes that sprinting is an essential part of training, rehabilitation and offseason transition periods become focused. Most pro athletes will finish the season banged up with something nagging or needing manual therapy from a schedule that isn’t conducive to their health. 
  • Many are burned out and want time away from their sport. The biggest and least talked-about problem is overuse injuries nursed during the competitive phase, and when the season ends the athletes disappear. Maximal effort and at times near-maximal speed or more tease out symptoms that in turn encourage the athlete to seek medical treatment. When output becomes party mode or vacation, the athlete forgets to complete the rehabilitation, and the problem doesn’t come back until efforts resemble near-maximum effort. While some offseason training programs resemble adult babysitting, it’s clear that a lot of athletes lack a clear direction without standards for annual goals. Coaches and athletes need to commit to hitting simple benchmarks year to year.
  • Perhaps maximal speed is not a golden ticket for all sports, but it’s the canary in the coal mine with a career. When athletes—sometimes directed by coaches—rationalize the specificity or needs analysis of sprinting and give it up, the decay in preparation accelerates. The requirement to sprint fast and stay healthy is a fantastic benchmark since it forces the athlete and the team to be accountable. Athletes can’t be as fast if they are not as lean, weaker, and medically unsound. Sprinting keeps a program honest."

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