Sports Performance - Speed Training

Training Session Overview

Resistance Training Stations Beginner Advanced Elite
Pre-Stretch 5 - 10 min 5 - 10 min 5 - 10 min
Warm-up 5 min 5 min 5 min
Plyometrics 30 min 25 min 20 min
Acceleration & Speed 25 min 30 min 35 min
Post Stretch 5 - 10 min 5 - 10 min 5 - 10 min



To improve the explosive properties of the muscles through Jump training. 



The goal of speed training is to have the arms and legs working as a unit in one direction, “Forward”. 



Here we have the difference between poor acceleration and good acceleration. 

The first athlete looks like he is getting a better lean than the second, but when you look at the body as a whole unit it’s not.  Bending at the waist and not driving the hips through is a common problem and is likely where power is lost during acceleration.