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Sports Speed Training

By Alex On February 23, 2010 Under Speed Training Workouts

Hey there, glad to have ya here.

Tell me, what’s the issue with the current state of speed and sports with athletes?

More and more, the only athletes I see out there on the field or the court who have game-breaking speed or unreal acceleration are the ones who were born that way — the ones with the genetics that had them pre-determined to blaze around like gazelles in an open field on a scorching hot Friday afternoon, after a quick meal of Red Bull and wheatgrass!

What about the rest of us? The ones who aren’t born with obnoxious speed or explosiveness, who actually have to work for the results we want?

When I was younger, I was S-L-O-W. Heavy feet, weak thighs and glutes that couldn’t even imagine cracking a walnut between them (sidebar: if anyone now needs to open up a walnut…lol, I digress). It reminds me of when I was playing in that big AAU tournament as a teenager in front of all those college coaches down in Kentucky.

It was a weekend tournament and it was called a “D-1 Certified Tournament”, so all the major college coaches could come, watch and scout. All the big boys were there: Tubby Smith, Tom Crean, Billy Donovan and lots of other big names from the college mafia.

Knowing it was my one major shot to impress someone and turn it into a college scholarship, I really gave it all I had that weekend. Hitting shots from all over the court, penetrating the middle whenever I wanted, locking up on D full court, leading my teammates on…I couldn’t have dreamt it any better.

So when nothing came of it, I was naturally crushed.

And then when I found out WHY nothing came of it, I had to come up with a new word to describe how that made me feel: quadtoppled (quadtoppled – the intense infinite demolishment of hopes and dreams).

So, WHY did nothing come of it? Why did quadtoppled have to be born?

I was too slow.

I wasn’t fast enough, quick enough or explosive enough…the fact that I had more skillz than the Beastie Boys paying the bills and the self-infused drive of a Fast And The Furious car (from the Tokyo version, not the one with Paul Walker and Michelle Rodriguez) made no difference…too slow = no scholarships.

“Screw that.”

So I went to work with my training, my research, testing stuff out, eventually did play college basketball, and kept on discovering new tricks and strategies and nowadays, speed is easy…ya know, “ain’t no thang”, like Outkast on Southernplayalisticadillacmuzik.

And that’s where we’re at now. It’s time to for everyone else to know the truth about getting faster, getting more explosive and furiously grabbing your dreams by their imaginary horns.

And on that note, here are some tips to get you started:

To instantly improve your game speed (game speed being how fast you are in ACTUAL games…not what a stop watch says or what you can do on a track…it’s how fast and quick you are in your sport), check your feet out. Most people spend so much time heavy, clunky shoes, all their little and potentially really powerful foot muscles become dormant.

To overcome this easily fixable issue, find a better pair of shoes to walk around in all day (I like Nike Free’s).

When you train, do your warm-ups barefoot (yup, I said that right…barefoot).

And try doing some quickness type training drills barefoot too…basic exercises like “Lateral Line Hops” or “Pogo Jumps”…you should start to see some serious results in a week or two.

If you’re training for the 40-Yard Dash, remember there is nothing more important to the race than the start and your acceleration mechanics. There’s something called “Forward Body Angle” (which is just the angle between your body and the ground in front of you). You want your body angle to be less than 90 degrees at the start and during the acceleration phase of the race.

And then, as the race continues and you begin to shift from the acceleration phase to the maximal speed phase, your angle then naturally starts to move closer to 90 degrees (to figure out what that looks like, think of top speed as having “perfect posture”).

There’s going to be some more info on the 40-Yard Dash soon, what with the NFL Combine not too far away AND since I’m going to be releasing a very limited “40-Yard Preparation” program very soon…I’ll keep you posted on that (it’s called “Destroy The 40”).

My time was so slow the first time I ran the 40-Yard Dash, you could have whipped up a tune-casserole before I finished. It’s funny to think about how amazingly slow I was when I first started, as nowadays, I help and coach clients all over the globe get faster, quicker and more explosive now.

There’s a stupidly funny story (called “The Fraud Story”) behind that first time I ran a timed 40, maybe I’ll tell it sometime…

The TOP 3 exercises you MUST be using in your workouts to rapidly improve your speed are:

1. Squats or Deadlifts – These can be done with a barbell, dumbbells, a squat-flex, milk jugs, with your lazy grandma on your back, whatever, and even with one-leg or two, but with everything we know now about training and how important strength is, nothing will help you more than these two kings of the hill.

Add them to your workouts today by doing 3-4 sets of 6-12 reps of any type of variation of your choice for maximal benefit.

2. 1-Leg Glute Bridges – This simple bodyweight exercise is terrific for activating your glute muscles, teaching proper hip extension and building glute power. It’ll also build up your backside and give your guy or girl something nice and firm to grab on to, ’cause, come on, who doesn’t want some good booty to grab onto?

1-Leg Glute Bridge

Add in a couple sets throughout the day of single leg glute bridges for sets of 8-15 reps on each leg for best results.

3. Pogo Jumps – A really effective plyometric exercise, straight from the FREE Quickness Chronicles, that’ll teach your potentially very powerful and reactive achilles tendons to speedily propel your body all over the court or field at high-octane speeds.

Do 3 sets of 15 reps 3 times a week for best results.

I hope you enjoyed today’s post…I plan on coming back in a few days with some really powerful speed and 40-Yard Dash content, but ONLY if we get at least 25 comments on today’s post. If you wanna comment, just answer this question:

What’s the best thing you’re doing right now for your own speed and athleticism?

And when you answer down below in the Comments section, try and insert a joke if you can…I wanna laugh later when I read ’em.

Take care,


35 comments - add yours

February 23, 2010

Squats. You results will be squat if u dont do squats. (theres your joke)


February 23, 2010

Thanks man. I’ll try it. Probably it would help.


February 23, 2010

Lunes with weights. It seems as if they really help. I Will be starting the quickness chronicles right after my sohpmore season this year is over!


February 23, 2010

Just finished the Insanity Program and went from a 4.94 to right around a 4.71 in the 40 yard dash in 60 days. At 40 years old that is not too bad ๐Ÿ™‚


February 23, 2010

Insanity workout program helped shave .25 seconds off my 40 time to 4.7


February 23, 2010

Squat-flex and jumpsoles. Jumpusa is the best. (No joke)


February 23, 2010

Alex,just wanted to know if my 9 and 11 year old boys can do your Truth about Quickness Program?Didn’t think they were supposed to do squats.Thanks


February 23, 2010

One legged deadlifts with kettlebells, you can feel it all through your core. Also lunges with kettlebells and squat lunges smash you.


February 23, 2010

plyometrics squat jumps i just do 2 sets of 10


February 23, 2010

Kelly and Alex always has the best information about improving athleticsim then alot of other so called speed gurus out there


February 23, 2010



February 23, 2010

3 Things:
1-Dynamic method: squat with blue band
2-Reverse hyper machine
3-Ground based core work


February 23, 2010

What brand of machine is mounted on the wall behind the leg glute bridge picture ?


February 23, 2010

Right now we are in our peak phase for the World Masters indoor Championships
after my teammates return we will begin inserting flying 30’s into our program.
Sorry no joke.
We range in age from 46 to 51.


February 23, 2010

Awesome tips. I’ll totally try them out as soon as I’m done typing.


February 23, 2010

I run sprints…do plyometrics daily. I can’t seem to get faster.

Noreiyea Richardson

February 23, 2010

i’m training with the flying in four program and i’m doing jumping squats.

jonathan mcgowen

February 23, 2010

I’m doing a sprinting program that was written up for Tmuscle.com. 3 weight training & 2 sprint workouts/week. I just started the program. Right now I’m timing my sprints with a sundial. I hope to finish the program with a stopwatch.


February 23, 2010

Great article. I found it as one of the most interesting so far. Involving weights and plyos is the way to go

Julia Maczko

February 23, 2010

Deadlifts–fire-hydrants–squats–40 ft ladder–and pulling a sled with 45 pounds–im working it!!!! 6 months ago acl reconstruction –go for it!!


February 24, 2010

band overspeed pulls from infront of body pulls and leglifts for hip flexor strength


February 24, 2010

I just recently added plyometrics in my workout routine along with weight lifting and it seems working very well for me! because b4 I wasn’t really doing plyo that much and after workout or a day after my legs felt really heavy but thanks to the people who told me including Alex “The Man!” that plyo is really important if you want much better results & that’s what I have been getting, much better results..

Keith Buxton

February 24, 2010

Ready to try your program-and pass it on to my young relatives!!


February 24, 2010

back squats, power cleans, bulgarian split squat. Can you help address a question? after leg days, I have soreness in glute medius & tfl but rarely in glute max or hamstrings. Quads & hip flexors are perpetually tight (& yes i do stretch them) & i’m guessing the symptoms indicate TFL overuse – can you suggest modifications, movements or drills to correct this problem?


February 24, 2010

I’m doing plyos once a week, deadlifts once a week,sprints once a week and squats once a week. They are all done on separate days.

Joke well…..it’s kinda adult in nature…
“Man is a born millionaire.
He has millions of sperms.
Ironically even these millions are spent on girls :P”…

ok it was a PJ…but this was what came to me right now!


February 24, 2010

pushups 3 days a week, lunges every 2 days, skipping,
a full body workout for a future running back.
ps I just started these workouts.


February 24, 2010

i am number 25!!!!

[…] the article here: Sports Speed Training Share and […]


February 24, 2010

Hey everyone, just wanted to drop a comment, I just started using a networking site for coaches and trainers called http://www.Coachbook.ning.com I’m trying to network with other trainers in an attempt to take my own training and knowledge as well as my clients to the next level. Also using http://www.StrengthPerformance.com, http://www.vertfreak101.com/forums and also myjumpspace.ning.com.

dj jenkins

February 24, 2010

I am in high school coming off of an injury and I am taking an AC class(athletic conditioning). I dont have time to go to the gym.sucks!

Hey, has anyone ordered that free pack of powerbar gel bites or whatever they are called. I had to order some when I saw the commercial for it with lamar odom dunking on the moon! it was hillarious.


February 24, 2010

@Mike – 9 and 11 are both fine for TAQ…everything is just using your bodyweight as resistance and it will lay a GREAT foundation for them for the futures.

@Josh – Maybe doing plyometrics everyday might be the problem…more might be better some of the time (like with good cereal or episodes of Californication), but in the case of plyometrics…less is usually more. Try cutting back and see what happens.

@Donna – I’d focus on hip flexor activation, specifically above 90 degrees of hip flexion, and glute activation in MORE than just the sagittal plane.

@Neal – No comment ๐Ÿ™‚



February 24, 2010

Greetings to one and all!

I’m about to start the exercises demonstrated in your DVD next week.I’ve gone through many exercises and programs on jump training, like T.V.P,Air Alert e.t.c, and in general I’ve found that half squats, pogo jumps, depth jumps, alternating leg push jumps e.t.c are some of the best exercises for jumping.

joke 1:

3 men like the same girl….they all go up to her.
1st one brings a bouquet of roses; that’s affectionate.
2nd one brings a wedding ring; that’s confidence.
3rd one brings a condom; that’s over-confidence!!!

joke 2:

what makes a book a bestseller?
A girl on the cover and no cover on the girl!!



February 25, 2010

The leg glute bridges…do you continue to hold on to that position for some time or do you just alternative.

What type of song do u do on a trampoline


February 27, 2010

Box squats, glute-ham raises are awesome

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