Speed is how fast an athlete can sprint short distances. Without adequate speed and quickness, stardom in most sports is nearly impossible. This skill is desired by every athlete that competes. To achieve ultimate speed is having the holy grail in sports.

Our programs range from weekends to weeks where you are taught technique, drills, and skills. In addition you are given a program where you continue training on your own. If motivation is what you need assistance in, we can be your personal speed coach. We can help you achieve your goal with technique, stride length and stride frequency, upper extremity biomechanics, and drills during your weekly programs.

The development of speed-like strength, should be structured throughout the total training year. It is unrealistic to have athletes perform high volumes of endurance and strength work in the preparation phase (off season), then begin speed work in the competition phase and expect to achieve great gains in sprinting speed.

But, before getting started in speed training a couple of aspects must be addressed such as the athlete's strengths and weaknesses, running technique, stride, and biomechanical characteristics. Once that is established a program can be individualized for the athlete, their position in their sport and the demands that are required for them to achieve.

The Athletic Training team at 3-2 Count uses a 6 step Program in developing speed (Adopted and slightly altered from George Dintiman)

Step I Basic Technique

• Biomechanics
• stride length
• stride frequency
• sprinting form

Skill work could be during all blocks of training. During the endurance blocks, strength, power and speed are maintained, during the strength block; endurance, power and speed are maintained, etc. This type of training structure leads to maximum gains in all required physical abilities and minimizes cross training conflict and regression in certain components.

Step II Physiological Adaptations

• Neuromuscular training
• Energy system training
• Respiratory training

Step III Strength and Power training

To ensure maximum conversion of strength to sprinting speed, it is recommended that the athletes perform sprint training all year round. In the preparation phase, this can take the form of technique runs, and to improve the basic speed endurance capabilities of athletes by performing repeat 30m intervals with short recoveries (90-120 seconds). The negative effect on speed endurance training can be minimized if the athlete is performing sprinting during an endurance phase of training. This will ensure the correct neural pathways are being stimulated, and the fast twitch muscle fibers are being challenged. To maximize all these above characteristics required by the team sport athlete, it is important to segment the training year so that there will be blocks of training (2-6 weeks) that will emphasize the speed, strength, endurance or power capacities of the athletes.

Step IV Explosive Training

Step V Speed Loading and Assistance Training

Step VI Speed Endurance

In summary, to ensure the team sport athlete develops the maximal speed required for their sport, year round sprint training performed at near to maximal intensities and while the athletes are fresh will maximize the athletes' development of this difficult physical capacity.