Speed rules as the performance quality "king" in sport. Training for speed is the holy grail of training for the modern performance coach. Thankfully, training for speed has come a long way in both our performance training industry and sport coaching at large. We have progressed immensely to say the least. Initially, we ran kids until they puked thinking mental toughness and volume produced speed. We than fell in love with speed ladders and gadgets thinking it would create fast twitch freaks. The recent garage gym trend over the last ten years has led many believing speed can be developed through the weight room alone. By now everyone is bored to death with adage "strength = speed." Yes, high power output into the ground in minimal time is part of the speed equation. I do agree that the athlete needs baseline standards of maximal and general strength to effectively apply force and more importantly with stand these forces over time. If this is indeed a limiting factor than please train accordingly. However, aren't we all bored to death with this theory? Furthermore, are these juggernauts we're building able to express their strength? With that being said, lets take a look at the most often overlooked part of the athletes program...the warm up.
The first fifteen to thirty minutes of your session as an athlete or coach will not only dictate the effectiveness of your workout, but really highlight your understanding of speed training. The "NX Level Speed Warm-Up" will unlock speed potential by improving structural alignment, mobility, and stability. Greater joint ranges of motion, core stability, and posture will help improve the athletes ability to express power. The "General Warm up Check List " will improve soft tissue quality, mobility and will elevate the core temperature while turning the lights on to the central nervous system. Moving forward the "NX Level Speed Training Prep Big 3" will further open up the hips while ensuring speed musculature is primed for enhanced force production and core stability in acceleration specific positions.
General Warm-up Check List
NX Level Speed Training Prep Big 3
*All exercises must be preceded with a posterior tilt of the pelvis
A1 Starret Band Split Squat with Iso Hold (8 reps per leg)