Speed Training For The HS Athlete

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• Speed Training For The HS Athlete

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• What Does It Take to Become Faster?

Victory belongs to the most persevering.--
Napoleon

Maximal Speed Development
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7 Pillars of Speed

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

Maximal Speed Development
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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
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Eating For Speed

• Protein for muscle repair
• Complex carbohydrates for energy
• Good fats for proper hormone function
• Nutrient timing
• Hydration
• Dont eat for taste
• Goal-oriented eating
• Supplements are optional
• Eat your veggies
• Game-time snack

Maximal Speed Development
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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
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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
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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
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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
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Mental Prep

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

As a man thinketh in his heart, so is he.
Proverbs 237
Maximal Speed Development