#Pushing Vs Pulling

Stick around to the end for a surprise ranking 👀⚡️ Not all speed exercises are created equal. Here’s my blind ranking of some of the most common ones. Some look great on paper. Some actually transfer to the pitch. Which one would YOU put at #1? Did I underrate or overrate any?

Lots of young athletes look good sprinting but like they are stuck in place. This is from lack of PUSH that will PROJECT you forward and that is really what speed is all about!

🚨 If you’re out of time to schedule speed training this week, don’t skip movement. Do this instead ⬇️ 💪🏻 Wall drives to reinforce sprint mechanics 💪🏻 Broad jumps for power 💪🏻 High knees for rhythm and coordination 💪🏻 A-skips to clean up form 💪🏻 Single-leg calf raises for ground contact strength This takes about 20 minutes and keeps speed from slipping when athletes life gets busy or game schedules + seasons get heavy. You don’t need more drills. You need the right ones. Done consistently. Check out the pinned reel on my page to see how to do each of these drills and follow @dappowered for more speed training tips for athletes.

The Tide That Raises All Ships Whether you are a sprinting sport or not, all athletes should sprint in some capacity! A higher functioning nervous system allows athletes more affordances than the alternative. Challenge your nervous system Build coordination under high speeds Train elastic qualities & low postures Build tissue tolerance Try this acceleration complex out: 1A. Resisted Sprint 1B. Kneeling Sprint 1C. Slant Board Pogos The heavy resisted sprint is a great tool for helping athletes feel low projection angles, horizontal projection, and I have found helps with driving intent behind the movement. I don’t cue positions here, but instead I cue violent, aggressive intent The kneeling sprint reinforces those positions at higher velocities, hopefully helping the athlete bridge the gap between slower and higher speeds. A cue I like is “stay in the tunnel without hunching forward” The slant board pogos act as a CNS reset, giving the athlete a different work bracket to use, while feeling bounce, fluidity, rhythm. Should be relaxed and loose.

With the 1080 Sprint, we can: • Add resistance to build force • Add assistance to teach velocity • Control load through every step In this video we have our athletes doing Resisted Sprints to work on applying horizontal force which is important for acceleration. Later in the session they transitioned to a Resisted Speed Scissor to work on their Max Velocity mechanics.

3 Things That Slow Athletes Down 🐌 1️⃣ High Knee Lift If the knee lifts without the system moving forward, you just go up. Sprinting is projection through space. The knee should cycle forward because you’re falling forward — not because you’re trying to “lift” it high. 2️⃣ Punching the Ground Stepping down hard doesn’t move you forward. When you punch the ground, the ground punches back (Newton’s Third Law: “For every action, there is an equal and opposite reaction.”) If your force is mostly vertical, you get vertical back. Step down → ground pushes up → 0 net forward change. Speed comes from positioning your body so ground contact redirects you forward — not from trying to smash the floor. 3️⃣ Leaning Forward at the Torso Leaning from the chest isn’t true projection. If the hips stay behind and the torso collapses forward, you lose leverage. Now you’re managing balance instead of creating momentum. ⚡️ Sprinting isn’t about lifting higher or hitting harder. It’s about leverage, timing, and letting your structure fall forward so each step continues momentum — not cancels it. #SpeedTraining #SprintMechanics #leveragewins

Fast changes — and the ones that actually stick — rarely come from cues. Constraints can put athletes in a position where the right solution is the only option The drills here demand better pelvis positioning & limiting trunk rotation - creating a considerably more stable sprinting pattern. The goal isn’t to “think better technique” — it’s to create stability so force can be applied faster and safer

If I only had 6 weeks to get you as fast as possible, here’s exactly what I’d do. 1️⃣ Step one. Fix your projection. Moderate to heavy resisted sprints so you actually learn to drive force back — not just bounce up and down. 2️⃣ Step two. Spend less time in the air. Acceleration is ground based. If you’re taking huge floaty strides with no frequency, you’re slow. We train the balance, stride length and turnover together. 3️⃣Step three. Build explosive strength. Plyometrics. Loaded jumps. Power work in the gym. That’s where your pop comes from. 4️⃣Step four. Contrast training. Resisted sprint. Then free sprint. Back and forth. Teach your body to coordinate force properly at speed. That’s exactly how i’m going to be programming my individualised 6 week program DM “Ready” for more info

Add these 5 simple drills to your speed training. Simple but effective! #strengthandconditioning #speedtraining #athletic #fyp

I like to think… roll hips over the ankle to reduce friction in the movement. And technically the foot lands a little in front of hips but we gotta be pulling back at the contact.

This might sound backwards, but my speed didn’t improve when I added drills. It improved when I cut the ones that were slowing me down. 1. Ladder drills for “speed” They improved foot awareness, not force or velocity. Fast feet on a ladder don’t transfer to sprinting. 2. High-rep resisted sprints Sleds done heavy or for too many reps changed mechanics and turned speed work into strength endurance. 3. Long cone agility circuits Too much cutting and deceleration added fatigue without improving sprint mechanics. 4. Sprint-conditioning hybrids Anything that combined speed with exhaustion taught my body to sprint tired — and slower. 5. Excessive A-skips and B-skips Useful as warm-ups, not as main work. Overusing them replaced real sprint exposure. 6. Band-resisted running Bands pulled me into positions I couldn’t hold at speed and changed natural mechanics. 7. Random “social-media” drills If a drill looked cool but didn’t improve acceleration, posture, or ground contact, it didn’t stay. COMMENT “DASH” if you want the EXACT BLUEPRINT I use to get my athletes dropping over .20 seconds off their 40 in just 90 days

Comment "sprint" for a 12 week plan using ALL of these to PR your sprint speed 1️⃣ Bounds: Ideal for increasing stride length and developing horizontal power, helping you cover more ground with each step—perfect for sprinting and jumping athletes - There’s a lot of research that shows the STJ and 10 bounds with a positive correlation for long jump/pole vault/ and sprinting athletes 2️⃣ Single-Leg Hops: Improves unilateral strength and reveals weaknesses. The limb speed for hopping vs bounding is almost double due to the fact that the leg has to cycle all the way through to continue hopping 3️⃣ Hurdle Hops: Focuses on vertical force production and improving reactive strength - This helps you jump higher and improve your ability to produce force quickly in minimal time 4️⃣ Sprints: The foundation of speed training! - YES, sprinting is a plyo, it is actually the most beneficial plyo you can do - This is why exercises like skips and tempo runs are great to build volume because every time your foot hits the ground, it’s another plyo Comment "sprint" and I'll send you the exact training plan. I went from a 4.18 to a 4.06 30m dash in 4 weeks #Plyometrics #weighttraining #sprinting