As a parent of a high school athlete aiming to compete at the collegiate level, you understand that speed can make all the difference. Faster athletes often outshine their competition, even in physical sports like football, where speed is a game-changer. Fortunately, there are proven ways to help your athlete enhance their speed and give them a competitive edge, whether they’re on the field, track, or court. Below are drills that we incorporate with our sports physical therapy and performance training clients.
Speed Training Essentials for Aspiring College Athletes
Boosting speed requires a comprehensive approach that goes beyond simply moving faster. Here are three key areas to focus on for your athlete’s speed development.
1. Master the Basics
Just like any other skill, sprinting has specific techniques and the mechanics are where we start as sports physical therapists and performance coaches. Practicing sprint mechanics, such as proper foot strike, forward knee drive, and core activation, is fundamental to achieving an efficient stride. Incorporate drills that reinforce these mechanics, such as marching, skipping, and high-knee runs. These simple yet effective drills provide a strong foundation and encourage form that can help increase speed safely.
Recommended Drills:
– A March
– A Skips
– Stepover Drills (Shin Height)
2. Build Strength in Key Muscle Groups
Running fast requires strength, especially in muscles like the quads, hamstrings, calves, and core. Building strength in these areas is essential not only for speed but also for power, endurance, and injury prevention. Compound lifts and single-leg strength exercises targeting these muscle groups are highly effective in making strides more powerful and reducing the likelihood of injury.
Strength Training Exercises:
– Standing Hip Flexion With Band
– Front Foot Elevated Heel Raise
– Copenhagen Hold with Reach
3. Practice Accelerations and Sprint Drills
A well-rounded speed training program includes work on both acceleration and top-speed mechanics. Acceleration drills help athletes reduce the time it takes to reach their maximum speed, while sprint intervals build stamina for sustained performance. Integrating these drills into regular training can drastically improve an athlete’s on-field performance.
Suggested Speed Drills:
– Wall Acceleration Series
– Sprinter Step Up
Sprint Workouts:
– Flying 10s: Build speed over 20-30 yards, sprint for 10 yards, then slow down.
– 10×10: Sprint for 10 yards, then decelerate quickly; repeat 10 times.
Performance U: A Program for Aspiring College Athletes
For parents of high school athletes dreaming of college-level sports, consider our Performance U small group training program. Performance U is designed specifically to help young athletes develop the speed, strength, and stamina needed to excel at the collegiate level. Your athlete will receive a personalized performance assessment and a custom-designed speed and strength program, coached by our expert team. They’ll train in a supportive, small-group environment that combines personalized attention with the camaraderie of a team.
Give your athlete the best possible foundation for their college sports career. Performance U offers everything they need to stay ahead of the competition and stand out to college scouts. If you are interested, contact us here!
