6 Summer Speed Training Tips: Get Faster All Season Long

6 Summer Speed Training Tips: Get Faster All Season Long

No matter what sport you play or how hard you train, you can never be too fast. And, when it comes to adding speed, there’s no better time to separate yourself from the pack, literally, than the summer. Putting in the extra work on agility drills and speed workouts now will give you that added burst you need to dominate your upcoming fall sport season. So, let’s get right to it — here are some handy speed training tips that are sure to help you leave your peers in the dust:

 1. Perfect Your Technique

Let’s make something clear … before you start doing cool workouts you need to master your technique. Having the proper running form is the essential first step in any speed training regimen. When starting a new drill, take it at a slower pace, focusing closely on proper technique, before taking it up a notch.

2. Add In Some Resistance Training

Incorporating additional resistance, like parachutes, into your speed workouts is the perfect way to gain some speed. Your glutes, quadriceps, hamstrings, and calves will all put in some extra work and your top speed will start to rise.

Athlete speed training by running up hill.

3. Run For The Hills

Uphill repeats are a great way to improve in a variety of areas. As you push upward, you’ll work all sorts of muscles — from your lower legs to your hip flexors to your back, and the added incline also forces you to use the correct running form.

4. Make Some Time For Plyometrics

Plyometric exercises are all about exerting a maximum amount of force in a short burst of time. Standing long jumps, box jumps, and forward bounds are some of the best ways to upgrade your explosiveness and burst.

Athlete doing box jumps to increase her speed.

5. Fuel Up The Right Way

Proper nutrition and hydration are just as important as any of the steps listed above. Before a speed workout, make sure you have a carbohydrate-rich snack. During the workout, don’t forgot to stay hydrated. And afterwards, rehydrate your body while also consuming a healthy snack within the first 30 minutes. These steps are essential if you want to get the most out of every workout.

6. Don’t Forget To Recover

When you really push yourself, be sure to give yourself an easier workout the next day. When you feel exhausted post-workout, consider getting a good night of sleep. When your body is feeling strained or sore, think about getting a massage or trying yoga. You need to give your body time to build back up and get stronger.

Four Reasons Donte Jackson Is So Fast

Four Reasons Donte Jackson Is So Fast

4.32 seconds.

When rookie corner Donte Jackson posted that crazy 40-yard dash time this March during football’s biggest scouting event, he put the football world on notice. He tied for the fastest time out of all 2018 prospects and made it clear that he was going to enter the pros as one of the fastest players around. His head-turning speed helped him get drafted in the second round by Carolina, where he’ll be expected to contribute early and often.

Donte Jackson 1

But before that opening kick September 9 against Dallas, let’s break down how Donte has become so dangerously fast.

His Track Background

Football isn’t the only sport Donte excels at — at LSU, he was a gold medalist in the 4×100 relay at the SEC Outdoor Track & Field Championships. His experience sprinting shows up big-time on the gridiron, where his acceleration, quickness, and explosiveness are second to none.

His Training Regimen

Donte Jackson Featured

Speed isn’t something Donte has always had, it’s something he constantly works on. “Some of the workouts I use to help me get faster are sled pulls and hurdles,” Donte said. “I like to do a lot of core work as well, to help me not only run fast, but be able to for a long time.”

His Mindset

Being the fastest player on the field isn’t just a physical challenge, it’s about having the ultimate mindset too. “(Carolina) is getting someone who is always going to fight and compete,” Donte said. “In the weight room, in the locker room, in the training room — no matter where I am — I’m  always going to be preparing and getting ready to go out there and play.”

His Gear

Donte Jackson 2

The lightest cleats for the fastest player — for Donte, lacing up in adidas adiZero 5-Star cleats was an easy decision. “As a corner, I need something light and something that I can stick into the ground and get in and out of my breaks,” he explained. “That’s why I love adiZero.”

 


So, this fall, make sure to keep an eye out for #26 on defense for Carolina. He may only be a rookie, but with his speed and competitiveness, it won’t be long before he races ahead of his peers.

Maximize Speed To Perform

Maximize Speed To Perform

By Travelle Gaines

Most people believe speed is something you’re born with. But in reality, that’s not true – speed is a science and can be developed.

Speed To Perform 1

Speed is defined as a limb’s quickness of movement generated by the athlete’s ability to apply force and utilize it with great frequency (or in simpler terms: Force X Frequency = Speed.)

You can actually train your body to deliver more force to the ground and, once that happens, become faster and more explosive. Speed is an integral part of almost every sport and can be utilized in a variety of different ways.

To maximize your stride length and frequency, you need to work on your stability, mobility, strength and technique. Working on your hamstring flexibility and hip mobility is crucial for stride frequency improvement, while workouts such as Olympic Lifts and Plyometrics elevate your stride lengths by developing your muscular strength and power.

Speed To Perform 2

However, developing speed is a rather complex process, and mastering the technique behind your movements may be the most important part. The brain and the nervous system need to learn the motor skills to control these fast motions efficiently. Practicing the basic fundamentals of running form will not only improve your skills, but it will also improve your brain’s ability to adapt to these quick movements. You have to be able to perform these complex motions at slow speeds with 100% accuracy before you can transition to high speeds. Working on your technique on a consistent basis will ensure that your movement patterns and nervous system stay in sync.

So, to recap — here are your general principles for speed development:

  • Work on your mobility to upgrade your range of motion in your hips. This will drastically effect your speed and assist in preventing injuries.
  • Improve your flexibility through stretching to improve your turnover ability.
  • Perform plyometrics movements such as jumping, hopping and bounding to develop explosive power.
  • Make sure the skills you develop relate to movements you will make in your sport!

For more performance and workout tips from world-class trainer, Travelle Gaines, check out athleticgaines.com.