Are you a beginner athlete? Are you looking to improve your speed? If you answered yes to both questions then you’ve come to the right place! In partnership with Gridiron Elite Training’s Coach Burgos, we’re bringing you a four-week training routine for athletes who have no prior organised speed training experience.

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. Ankle jumps 2 x 50.
  2. 4 star drill 2 x 5 (all the way around and back).
  3. Power skips 4 x 20 yards.
  4. Sitting, facing away from direction of acceleration 4 x 20 yards.
  5. Standing broad jump 2 x 5.

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

  1. Ankle jumps over cone 2 x 30.
  2. Alternating lunge walks 2 x 20 yards.
  3. Power step ups 3 x 8 each leg.
  4. Flying 90’s maximum effort x 4 (build up jog first 30 yards, 100% spring for second 30 yards, stride out jogging third 30 yards).
  5. Calf raise 4 x 25.

WEEK 2

Training workout 1:

  1. Ankle jumps 3 x 50.
  2. 4 star drill 3 x 5 (all the way around and back).
  3. Power skips 4 x 20 yards.
  4. Sitting, facing away from direction of acceleration 4 x 20 yards.
  5. Standing broad jump 3 x 5.

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

  1. Ankle jumps over cone 3 x 30.
  2. Alternating lunge walks 3 x 20 yards.
  3. Power step ups 3 x 8 each leg.
  4. Flying 90’s maximum effort x 4 (build up jog first 30 yards, 100% spring for second 30 yards, stride out jogging third 30 yards).
  5. Calf raise 4 x 25.

WEEK 3

Training workout 1:

  1. Single leg ankle jumps 2 x 25 (each).
  2. Single leg 4 star drill 2 x 5 (all the way around and back).
  3. Alternating leg bounds 4 x 20 yards.
  4. Push up to sprint 4 x 20 yards.
  5. Consecutive broad jumps 5 x 3 (five sets, three consecutive jumps).

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

  1. Single leg ankle jumps over cone 2 x 25 (each leg).
  2. 1 step, 2 step, 3 step jump 2 x 10 total jumps (explode off one leg as far out as possible and land on two feet).
  3. Tuck jumps 2 x 10.
  4. Falling starts 4 x 20 yards.
  5. Single leg calf raise 4 x 25 (each).

WEEK 4

Training workout 1:

  1. Single leg ankle jumps 3 x 25 (each).
  2. Single leg 4 star drill 3 x 5 (all the way around and back).
  3. Alternating leg bounds 4 x 20 yards.
  4. Push up to sprint 4 x 20 yards.
  5. Consecutive broad jumps 5 x 3 (five sets, three consecutive jumps).

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

  1. Single leg ankle jumps over cone 3 x 25 (each leg).
  2. 1 step, 2 step, 3 step jump 3 x 10 total jumps (explode off one leg as far out as possible and land on two feet).
  3. Tuck jumps 3 x 10.
  4. Falling starts 4 x 20 yards.
  5. Single leg calf raise 4 x 25 (each).

It’s always recommended to warm-up before any training and cool down afterwards. You can download Gridiron Elite Training’s recommended stretches here. Once you’ve mastered Gridiron Elite Training’s four-week speed programme for beginners, try their intermediate one here.