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