Are you at the top of your game when it comes to performance but still looking to push yourself that bit further when it comes to speed? If so you’ve come to the right place! In partnership with Gridiron Elite Training’s Coach Burgos, we’re bringing you a four-week advanced training routine to take your game to a completely new level.

Coach Burgos, Gridiron Elite Training:

“When it comes to speed training, you first need to establish a baseline before beginning to dive into the more challenging workouts. Follow these rules throughout the workouts to building dominating top speed for your sport:

  • Don't be tired - when you are speed training, train either before practice or on a day when you are not fatigued.
  • Keep each exercise under 10 seconds - if you go over, you naturally start performing at less than 100%, pushing your motor unit recruitment and energy systems away from the ones that build speed.
  • Full recovery - after each drill, rest. You should rest longer than you think you need to. Make a goal to have enough of a recovery so each set is just as fast and explosive, or better than the previous one.
  • Stop and move on - I can’t stress this enough. When you start feeling slow, less explosive or tired, then call it a day with that drill and move on to the next. Remember the goal from the third rule, the goal is not to get tired, the goal is to get better!
  • Mechanics and technique for acceleration include:
    • Foot contact behind the hip.
    • Body angle at 45 degrees / straight line from heel to neck.
    • Chin to chest.
    • Head down.

Remember the programme goals:

  1. Increase top speed, acceleration and proper technique.
  2. Increase fast-twitch muscle fibre recruitment, turnover and knee.

We want you to get the most out of the programme. Record yourself doing the workouts and track you progress. We are in this together!”

Speed Development Drills

Before each workout complete the following speed development drills:

  1. Stationary quick arm swings 2 x 15 seconds.
  2. Quick high knees 2 x 15 yards.
  3. Butt-kicks 2 x 15 yards.
  4. A skip 2 x 15 yards.
  5. Lateral shuffle 2 x 15 yards (each way).
  6. Carioca 2 x 15 yards.
  7. Backpedal 2 x 15 yards.
  8. Wall leg drives 2 x 10 seconds.
  9. Alternating leg drive combo 2 x 10 seconds.
  10. Foot fire linear right / left 1 x 10 seconds each.
  11. 10 yard sprint x 2.
  12. 20 yard sprint x 2.

WEEK 1

Training workout 1:

  1. Jump rope front to back 2 x 1 minute.
  2. Isometric hip flexor holds 3 x 12 seconds (each leg).
  3. Forward resistance band dot drill 3 x 10 seconds.
  4. Single leg hops to 10 yard spring x 6 (three each leg).
  5. Box drop 10 yard sprints x 6 (three each leg).

Training workout 2 (2-3 days after workout 1):

  1. Jump rope side to side 2 x 1 minute.
  2. Isometric hip flexor holds 3 x 12 seconds (each leg).
  3. Reverse resistance band dot drill 3 x 10 seconds.
  4. Single leg up the ladder to 10 yard sprint x 6 (three each leg).
  5. Decelerated sprints x 6 (three each way).

WEEK 2

Training workout 1:

  1. Jump rope front to back 3 x 1 minute.
  2. Isometric hip flexor holds 3 x 12 seconds (each leg).
  3. Forward resistance band dot drill 4 x 10 seconds.
  4. Single leg hops to 10 yard sprint x 8 (four each leg).
  5. Box drop 10 yard sprint x 8 (four each leg).

Training workout 2 (2-3 days after workout 1):

  1. Jump rope side to side 3 x 1 minute.
  2. Isometric hip flexor holds 3 x 12 seconds (each leg).
  3. Reverse resistance band dot drill 4 x 10 seconds.
  4. Single leg up the ladder to 10 yard sprint x 8 (four each leg).
  5. Decelerated sprints x 8 (four each leg).

WEEK 3

Training workout 1:

  1. Single leg jump rope front to back 2 x 1 minute (each leg).
  2. Isometric hip flexor holds 3 x 12 seconds (each leg).
  3. Resistance band squat jack to hip turn 3 x 5 (each way).
  4. Lateral single leg hops to 10 yard sprint x 6 (three each leg).
  5. Lateral box drop 10 yard sprints x 6 (three each leg).

Training workout 2 (2-3 days after workout 1):

  1. Single leg jump rope side to side 2 x 1 minute (each leg).
  2. Isometric hip flexor holds 3 x 12 seconds (each leg).
  3. Resistance band squat jack to double hip turn 3 x 5 (each way).
  4. Lateral single leg up the ladder to 10 yard sprint x 6 (three each leg).
  5. Lateral kneel starts to 20 yard sprint x 6 (three each way).

WEEK 4

Training workout 1:

  1. Single leg jump rope front to back 3 x 1 minute (each leg).
  2. Isometric hip flexor holds 3 x 12 seconds (each leg).
  3. Resistance band squat jack to hip turn 4 x 5 (each way).
  4. Lateral single leg hops to 10 yard sprint x 8 (four each leg).
  5. Lateral box drop 10 yard sprints x 8 (four each way).

Training workout 2 (2-3 days after workout 1):

  1. Single leg jump rope side to side 3 x 1 minute (each leg).
  2. Isometric hip flexor holds 3 x 12 seconds (each leg).
  3. Resistance band squat jack to double hip turn 4 x 5 (each way).
  4. Lateral single leg up the ladder to 10 yard sprint x 8 (four each leg).
  5. Lateral kneel starts to 20 yard spring x 8 (four each way).

It’s always recommended to warm-up before any training and cool down afterwards. You can download Gridiron Elite Training’s recommended stretches here. If you’re more of a newbie to speed training, try Gridiron Elite Training’s beginner or intermediate workouts before this here.