Speed Training For The HS Athlete

What Does It Take to Become Faster?

Victory belongs to the most persevering.-- Napoleon

Maximal Speed Development

7 Pillars of Speed• Mental Preparation• Nutrition• Warm-Up• Strength Training• Speed Training• Flexibility • Conditioning

Maximal Speed Development

How Do I Properly Warm-Up?

• Increase core temperature• Lubricate the joints• Prepare for specific movement• Slow to quick approach• Activate fast twitch muscle fibers• Turn on the glutes

Maximal Speed Development

Eating For Speed• Protein for muscle repair• Complex carbohydrates for energy• Good fats for proper hormone function• Nutrient timing• Hydration• Don’t eat for taste• Goal-oriented eating• Supplements are optional• Eat your veggies• Game-time snack

Maximal Speed Development

The Right Strength• Focus on posterior chain• Multi joint movements• Slow exercise specific warm-ups• Balance between movements• 2 must have stretches• Proper rest periods• Progressive increases• Account for outside stressors• Program deloading periods• Injury-prevention is key• Focus

Maximal Speed Development

Speed Training• Force= Mass x Acceleration• Proper recovery periods• No fatigue• Get strong• Perfect speed mechanics• Plyometrics• Video Analysis• Time yourself• Progress with improvement• Stay away from gimmicks• Long term approach

Maximal Speed Development

Conditioning• Study the game• Sport specific• Assess your current abilities• Address your weaknesses• Know when to add to your program• Be progressive

Maximal Speed Development

Flexibility & Recovery• Timing• How long do I hold stretches?• Need specific• Post-Workout nutrition• Foam Rolling• Massage• Contrast Showers• Fish Oil• Sleep

Maximal Speed Development

Mental Prep• Character, Character, Character• Focus• Vision• Goal Sheet• Verbal Affirmation

“As a man thinketh in his heart, so is he.” Proverbs 23:7

Maximal Speed Development