First off, let’s understand speed training and its components. Here are the phases of Speed Training:

• Dynamic Warm-Up (see below; not really a phase of speed training but essential to include prior to speed training)
• Mechanics
• Acceleration (reaching maximum speed in the shortest amount of time possible)
• Top-End Speed
• Deceleration
• Change of Direction (Agility & Quickness)

As we talk about speed training, it is necessary to understand the following principles:

• “Stride Frequency”: The number of strides taken in a given amount of time or distance. This is improved via technique drills, cycling, towing, sprinting and bungee work.
• “Stride Length”: The distance covered from one stride when sprinting.  Strengthand flexibility are the most important factors to improve stride length.

All great speed and agility training programs should be preceded by a great General Warm-up and Dynamic Warm-up. A general warm-up is 5-10 minutes of exercise to begin elevating core tissue temperature, increase heart rate, and prepare the body for a workout or competition. Examples will include running, treadmill, jumping rope, elliptical, or bike