Speed Development 101
In Higher Tactics' Development 101 series, we break down the essential elements of speed development into manageable steps for athletes of all levels. This series focuses on the core aspects that transform raw potential into refined speed, helping athletes not only get faster but also stay faster.
From understanding body positioning and movement patterns to integrating conditioning, recovery, and strength work, each installment builds on the last. With a focus on practical, science-backed methods, Development 101 guides athletes through training techniques that boost acceleration, maintain top-end speed, and enhance agility and endurance. Whether you're an athlete, parent, or coach, the series empowers you with the knowledge to maximize speed and build a well-rounded, resilient athlete.
As we look at the opportunity to build this even deeper we outlining each of these and go into them in detail with each upcoming week. Here are the the 5 phases that we will begin to break down in the weeks to come.
Phases of Speed Development
1. Acceleration-Initial speed requires generating quick force to overcome inertia. Drills should focus on explosive power, short-distance sprints, and technique to maximize the launch phase. Key exercises include sled pushes, bounds, and wall drills.
2. Top-End Speed-Once an athlete reaches maximum velocity, maintaining it is essential. This phase focuses on form, relaxation, and efficiency. Stride length and frequency are critical factors here, best trained through high-speed running and sprint float sprints.
3. Speed Endurance-Prolonging speed under fatigue differentiates elite performers. Repetitions of moderate-to-high intensity with minimal rest aid in building stamina without sacrificing speed. Effective drills include tempo runs, 150m sprints, and shuttle runs.
4. Strength and Power Foundation-Power training is a backbone for speed. Plyometrics, Olympic lifts, and strength training in the posterior chain (hamstrings, glutes) enhance muscle force and elasticity, leading to faster ground contact and stronger push-offs.
5. Agility and Coordination-Improving footwork, balance, and coordination ensures quicker transitions and sharper direction changes. Ladder drills, cone drills, and proprioceptive exercises help develop body awareness, which is crucial for all sports.
FIRST-STEP FUNDAMENTALS
Developing first-step speed and quickness in youth athletes is key to building a strong foundation for speed and agility. Here’s a six-step approach to help young athletes develop that crucial first burst of power. Here are some drills to incorporate. Do these AT LEAST TWICE A WEEK to maintain your residuals.
Wall Drill Holds: Have the athlete lean into a wall at a 45-degree angle with one knee lifted and toes dorsiflexed (pointed up). This simulates the forward lean needed for a powerful start.
Split Stance Holds: Position one foot slightly forward, knees bent, and weight distributed evenly. Hold this stance for 10-15 seconds to develop balance and core stability.
Single-Leg Balance Drills: Standing on one leg with a slight knee bend, practice balancing while reaching in different directions with the opposite foot. This drill builds stability in the hips and core. Do this barefoot to increase foot strength and toe splay.
Athletic Ready Position Drills: Practice moving from a standing position to a low, bent-knee, forward-leaning stance. Repeating this motion helps young athletes find their power position quickly.
Resistance Band Stance Training: Attach a resistance band around the waist and have athletes hold their stance against a slight backward pull. This helps them feel and maintain forward lean and body tension.
If you’re interested, Higher Tactics offers lateral and linear speed programs that will incorporate all of these into elite speed development. Click here to access our free 14 day Speed & Strength Program
Until next time,
Coach Ross
