Having speed is the final frontier for an athlete. You may be the most coordinated, most limber, or strongest athlete, but if you aren’t sports fast then you won’t be elite. Being fast is one thing, but we want to develop sports speed or those quick first few steps, those quick reactions, that quick move. You are born with a certain degree of speed, but you can work to make it a little better, and in sports, a little better can make all the difference.

   

    In Stage one, kids should just be encouraged to play. Formal speed training would be counter productive, but jumping, running and racing friends are all great ways to help lay that foundation for a quick kid. Increasing motor skills such as catching and running will carryover to help you in all the stages to come. In stage one just work on having fun and being active, and don’t forget those good basic movement patterns.

   

    In Stage two, med balls and short quick busts are a great way to begin to train your body to move quickly. Still mixing motor skill work with quickness work progressively seems like the best way to make improvements. Formal races are great between friends, but not such a good idea with an adult. Relay races are another great idea. Keep things short and quick. Work all directions, not just straight. Work on being the person with the quickest first move.

   

    In Stage three, organized speed work starts to become important. Here speed, quickness & agility work can be done as an independent session or mixed in with sports work. The key is to try to make your work better each time, don’t just do it to get tired. Most of your energy should be put on the first few steps or moves.

   

    In Stage four, almost all speed work in done in team organized practices. most of these are sport specific type moves taught by a strength coach. Real successful athletes however, can apply this training into their sport to make them more effective. It’s all about the transfer, so make sure you are getting faster in your sport.

   

    In Stage five, speed isn’t usually increased, but the perception of speed often is because of experience in doing the sport. This is the stage where all the work you put in is realized because it is put into game speed. Knowing your sport & your position can make you faster.