Speed Training

  • 8 September 2020
  • 0 replies




This program is aimed at developing an athlete's speed and change of direction ability.

Over the course of 24 total sessions, two major training cycles will be employed, with pre-, mid-, and post-assessment of all the relevant performance markers listed below. 

In each 12-session cycle, a major emphasis will be placed on building pure speed through the combination of acceleration work, max velocity training, and true sprinting.  Simultaneously, we will hone our running mechanics for maximally efficient movement, grow our stride rate of force production, or “Power” , and develop our ability to break through deceleration/force absorption.

Lastly, we will put it all together through intentional, closed-chain change of direction drills designed to improve coordination and movement economy through athletic patterns.



  • 24 Total Training Sessions:
    • 12 Weeks, 2 Sessions Scheduled Per Week
  • Each Workout is designed to take approximately 30 minutes
  • Meant to be performed on ANY off day, or BEFORE any weight training session.


Workout Format

Each training session contains a brief guided warm up, running technique or acceleration/deceleration power development work, followed by intentional speed training (acceleration/top speed/full sprinting), and concluded with change of direction drills.



Grades 9 – 12 – Athletes who already have a complete fundamental fitness education and wish to prepare for a sport season. They should not be actively engaged in a competitive athletic season.



Intro to Fitness 1 & 2; Intro to WT 1 & 2

OR - GPP/Transition Program

Suggested for athletes who have had a an education of both movement and strength training. The program will intentionally progress even for athletes without extensive training background, but to maximize results, it is suggested that athletes have recent training experience and an understanding of movement prior to beginning.



Must Have:

  • Open Grass or Turf Area
  • Cones
  • Stopwatch

Nice to Have:

  • Track or Formally Lined Field
  • Timing Equipment



  • Speed

    • Acceleration
      • 20yd Dash
    • Top Speed
      • 40yd Dash
  • Change of Direction

    • Quickness
      • Pro-Agility, or 5-10-5
    • Curvilinear Running
      • T-Drill (sprint variation)
  • Each of our assessments could easily be replaced by WHICHEVER metric you prefer to track with regards to speed. For example, if you have timing mechnisms, flying 10s are a great option for top speed. All it requires is a quick edit of the program!


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