Are you an intermediate 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 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. Single leg glute bridge 2 x 10 each (3 second pause on top).
  2. Single leg speed line jumps front to back 3 x 10 seconds.
  3. Single leg bounding 3 x 20 yards each.
  4. Single cone sprint drill into 10 yard sprint x 4.
  5. Lateral ski jumps 2 x 10 total.

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

  1. Pistol squat 2 x 10 each.
  2. Single leg speed line jumps side to side 3 x 10 seconds.
  3. Paused jump squat 3 x 5 (pause for 3 seconds at the bottom then explode up).
  4. Slalom weave drill x 4 (2 each way).
  5. Single leg lateral ski jumps 2 x 10.

WEEK 2

Training workout 1:

  1. Single leg glute bridge 3 x 10 (3 second pause on top).
  2. Single leg speed line jumps front to back 4 x 10 seconds.
  3. Single leg bounding 4 x 20 yards each.
  4. Single cone sprint drill into 10 yard sprint x 6.
  5. Lateral ski jumps 3 x 10.

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

  1. Pistol squat 3 x 10 each.
  2. Single leg speed line jumps side to side 4 x 10 seconds.
  3. Paused jump squat 3 x 5 (pause for 3 at the bottom then explode up).
  4. Slalom weave drill x 4.
  5. Single leg lateral ski jumps 2 x 10. .

WEEK 3

Training workout 1:

  1. Resistance bands scissor kicks 3 x 10 seconds.
  2. Figure 8 drill 3 x 10 seconds.
  3. Half squat jumps 3 x 10.
  4. Lateral kneeling start to sprint 4 x 20 yards (two each way).
  5. Single leg calf raise 4 x 25 (each).

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

  1. Resistance bands wide outs 3 x 10 seconds.
  2. X drill 4 sets (two each way).
  3. Pogo jumps 2 x 10.
  4. 40 yard sprint x 4 (three point start, explode out).
  5. 5Single leg calf raise 4 x 25 (each).

WEEK 4

Training workout 1:

  1. Resistance bands scissor kicks 4 x 10 seconds.
  2. Figure 8 drill 4 x 10 seconds.
  3. Half squat jumps 3 x 10.
  4. Lateral kneel to sprint 6 x 20 yards total (two each way).
  5. Single leg calf raise 4 x 25 (each).

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

  1. Resistance bands wide outs 3 x 10 seconds.
  2. X drill 4 sets (two each way).
  3. Pogo jumps 3 x 10.
  4. 40 yard spring x 4 (three point start, explode out).
  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 advanced one here.