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#Synthesis

Speed School for Dummies- Part 1: 5 Speed System Principles

4/19/2016

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Part 1 of 2 highlighting my recent Wisconsin Football Coaches Association Presentation

5 Speed System Principles 

Speed System Principle #1
“Sprint Genshai” : Treat every piece of your workout and program as the key to speed development
  • Every facet of your strength and conditioning program can lead to an increase in your athletes performance speed and game speed.
    • Results are found in the prescription, the implementation, and the cueing/coaching.
    • Make the warm up the key to the workout.
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"Never treat anyone as if they are small or meaningless." Imagine if your players treated their teammates this way and viewed each exercise in this context.
Speed System Principle #2
Avoid the “speed traps” that make your athletes slower and improve their chances of injury
  • 5 “Slow Coach” Philosophies
    • 1. “Not enough time to warm up & work mobility” -- Mechanical efficiency is the foundation.
    • 2. Overfeeding the back squat and bench “beast” --When are you strong enough? Will it transfer?
    • 3. Road tripping with the Ferrari -- Can a "gasser" create an acceleration all-star?
    • 4. McDonalds and Creatine diet -- Athletes have to earn their supplements!
    • 5. Track star idol-ism- What’s deceleration/ reactive agility? Stopping and re-starting is the key to football game speed. 

​Speed System Principle #3
Quality beats Quantity ..every damn time!
  • What does hard work mean to you?
    • Purposeful practice is the most crucial​ controllable element to high performance.
  • Team speed = fast, fresh, powerful, purposeful !
  • “There is a huge myth in sport that if you train really hard it makes you mentally tough.”
    • Dan Pfaff (Coach to multiple Olympic Gold Medalists)​
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Speed System Principle #4
Plan for team speed appropriately. 
  • Proper progressions promote peak performance
    • Results are guaranteed if you teach proper positions, are patient with exercise progressions and keep programming purposeful and concise.
  • Progress exercises and positions only if the majority of your players have mastered concepts (simple to complex…your kids aren’t ready for bungees and sleds)
  • "You become what you train for" - S.A.I.D. Principle = Train fast to be fast
  • Patience + Time + Purposeful Reps = Mastery

Speed System Principle #5 
There are no secrets or magic bullets
  • Train as close to the "real thing" as possible.
    • Drills provide context but never supplant the “event” goal.
  • Set a high standard of excellence and create engagement through the power of the process.
  • Each rep will make you faster or slower—its ultimately up to the athlete to be accountable to themselves and take ownership of their own experience. Get them to self coach! 
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    Matt Gifford

    NX Level Coach - C.S.C.S - USATF Level 1, Altis Apprentice 

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​11430 N Port Washington Rd

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  • Home
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