Athletes looking to get faster can reach their goal by performing comprehensive, intelligently structured speed workouts on a regular basis. These sessions, which can be movement-based, strength-based or both—should aim to improve all facets of speed.
A proper speed training program should improve the skills and characteristics associated with running—sprinting technique, top-end speed, acceleration, agility, and speed endurance—as well as offering an an applied approach for improving an athlete’s ability to compete in timed events such as the 40-Yard Dash.
Speed workouts should be performed 2 or 3 times per week, with at least one day of recovery between them. In general, it’s best to perform pure speed training early in the week and early in a workout, immediately following a thorough dynamic warm-up. On days that athletes perform speed and strength training, it is better to train speed first before hitting the weight room.
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The STACK Guide to Getting Faster
Part 1: Overview
Part 2: Sprinting Technique
Part 3: Strength and Power
Part 5: Types of Speed Development
Part 6: Change of Direction and Agility