Summer Speed Work – This 8-week speed conditioning program will have your athletes primed and ready for August camp.

If your program is like most, you have an extensive pre-season strength training program designed to ensure your players will be in their strongest physical condition when your camp practices start in August. They’ll certainly be strong, but will they be fast? Will they have had the necessary training to execute the fast-paced offenses that so many teams employ today?

To achieve a balance between strength and speed, consider implementing a structured speed conditioning program to complement your weight room routine. The following 8-week program has been used successfully by many programs that I have worked with. It is designed to develop, build and maintain speed and is not necessarily concerned with change of direction or agility conditioning. Those should be practiced during camp itself.

The program is divided into two phases – the warm-up and speed drill phase and the speed conditioning phase. Both phases should be used every day that speed training is conducted, as the drills in the first phase prepare the body for a high-quality conditioning phase. I have provided an outline for a Monday-Friday workout schedule. Even with as many as 11 drills plus speed conditioning, the total daily workout can be completed in less than an hour.

Depending on the fitness level of your athletes, you may want to start workouts with lower intensity and lower goals in the first few weeks. Be flexible. This is not a “one size fits all” program and it can be tailored to meet the individual levels of your players. It is, however, useful for all positions – including linemen – and will result in you having a faster team come August.

 Phase 2:  Speed and Conditioning Phase

This is a general speed development and conditioning program. The program follows a loose periodization format for the work/recovery ratio. Since Friday is a “top-end speed” workday, it would be best to set up your heavy weightlifting days earlier in the week, on Tuesday or Wednesday. We want the body to have recovered, with full energy on Friday, for maximum effort and high emotional focus.

Generally:
    •   Monday is a medium speed day.
    •   Tuesday is a medium cardio day.
    •   Wednesday is a light speed day.
    •   Thursday is active recovery day.
    •   Friday is maximum speed day.

Thursday is a full active recovery day, working on flexibility and range of motion movements to free any lactate build up. Anything active can be done from warm up drills to biking to a Frisbee game. All sprints are designed to split the distance into thirds by building up to the desired speed goal. For instance, if the distance goal on Wednesday is 150 yards and the max is 50%, then perform the first 50 yards at 40%, the second 50 at 45% and the last 50 at 50%.  The recovery rest time is listed as R-2 (2 minutes) or R-3 (3 minutes).



It is important that each athlete run within themselves. The focus should be on good running form with a high level of concentration. Take note that most of the distances will feel a bit long at first, unless the athlete is a track athlete or sprinter. Be safe and watch for signs of dehydration, cramping, heat exhaustion or heat stroke. Good hydration should begin a minimum of three days before starting this speed training regimen.

After successfully completing this speed conditioning program, the athlete will easily be able to handle the August football practices at full speed including conditioning runs after practice. Make sure you are aware, alert and available to your players to make adjustments.

About the Author: Kenneth Taylor, the Speed Doctor, is a SAQ pioneer and sport speed expert who lives in Southern California and is author of “You Just Can’t Teach That.” He has been actively training athletes for over 20 years. He holds a degree in Exercise Physiology and Sports Science. He was a world class triple jumper and played for the 1985 Chicago Bears Super Bowl XX team and the San Diego Chargers. For more speed training drills and variations, email him at thespeeddr@gmail.com or go to his website www.speeddr.com.