Speed Kills: The Ultimate Guide to Getting Faster, More Explosive, and Game-Ready

By: Dan Thiesing

Developing speed and agility is crucial for athletes across all levels, from middle school to college. These attributes not only enhance performance but also reduce injury risks. However, achieving significant improvements requires a comprehensive approach that integrates strength training, proper sprint mechanics, and explosive exercises. Understanding common pitfalls and the role of parents in this journey

can further optimize training outcomes.​

The Role of Strength and Power in Speed Development

Strength and power are foundational to speed. Muscular strength enables

athletes to exert greater force against the ground, propelling them

forward more effectively. Power, defined as the ability to exert force

rapidly, directly influences acceleration and overall speed. Incorporating

strength training enhances the muscles' capacity to generate force

swiftly, leading to improved sprint performance.

How Sprint Mechanics and Explosive Training Improve Acceleration

Proper sprint mechanics are essential for efficient movement and maximizing speed. Key elements include optimal posture, arm swing, and stride technique. Training methods like resisted sprints and plyometrics enhance the neuromuscular systems ability to recruit muscle fibers rapidly, thereby improving acceleration. These training modalities condition the body to apply force more effectively during the initial phases of sprinting. ​

Common Mistakes Young Athletes Make When Trying to Get Faster

Young athletes often fall into several traps in their quest for speed:​

1. Overemphasis on Conditioning Over Speed Training: 

Confusing endurance training with speed development can lead to suboptimal results. True speed training requires maximal effort with adequate rest periods to ensure quality performance. ​

2. Neglecting Strength Training: 

Some athletes avoid strength workouts, fearing bulkiness or reduced flexibility. However,

without adequate strength, the ability to generate speed is compromised. ​

3. Improper Technique: 

Ignoring the fundamentals of sprint mechanics can lead to inefficient movement patterns, limiting speed potential and increasing injury risk. 

4. Early Specialization: 

Focusing too soon on a single sport can hinder overall athletic development. Engaging in diverse physical activities during youth promotes a broader skill set and better long-term performance.

How Parents Can Ensure Their Athletes Are Training the Right Way

Parents play a pivotal role in supporting their children's athletic development:

• Promote a Balanced Approach: Encourage participation in various sports and physical activities to develop a wide range of motor skills and prevent burnout.

• Prioritize Recovery: Ensure that young athletes get adequate rest, proper nutrition, and hydration to support their training and overall health. 

•  Seek Qualified Coaching: Engage professionals who emphasize proper technique, individualized training plans, and safe progression to guide your child's development effectively.​

• Foster a Positive Environment: Encourage effort and enjoyment

over winning, helping to build intrinsic motivation and a lifelong love for physical activity. ​

This is why at Champions we prioritize both linear/multii-directional speed development and strength training in a majority of our programs. We take the time to break down the complexities of proper sprint mechanics so every individual can learn at their own pace and learn correctly before progressing. This system has allowed our athletes to continually learn during each session, this learning then translates to huge improvements in both speed and strength with a consistent schedule of Champions classes. All of that hard work is then seen in their sport when they have that breakaway speed, overwhelming strength, or a new sense of athleticism. It is our goal to continue to put out a high-level product for

athletes of all ages, to create strength, speed, and confidence.