Speed Report – Intense Frequency, Execution and Focus - Essentials for Football Speed

When training for football speed, it’s critical that we have sound application principles, strong precise technical execution and strong mental focus. I have implied numerous times in past articles that running fast requires practical foundational applications.
Frequency of limb speed is probably one of the most important facets of movement necessary for a football player. Subsequently, limb speed is often termed quickness. Developing limb frequency requires the following steps. One, constant mechanical execution and a highly intensified focus.

High Intensity -
Tapping the Nervous System

One must run fast to be fast and muscle contraction must be quick to become quick. To tap the nervous system properly, you need to activate muscle contraction to its highest elevation. The greater the contraction, the better. This is why so much is implied about over-speed training and has become a popular subject for many programs. In my opinion, over-speed work is, in many cases, over-used and relied on for more than it provides. It does, however, have an affect on the neural firing system that can be responsible for elevating muscle contraction capability.
High intensity of limb rotation is important for processing contractional growth and skill development at the same time. However, if we are to receive the full benefit from high contraction training, one must recover properly between efforts. This is where the more is less theory begins to play a role in the true benefit of speed processing. Too much volume and limited recovery time is counter productive to high threshold contraction. Simply stated, fast twitch fibers fatigue rapidly. To enhance contraction endurance requires long recoveries which allow for glycogen replenishment to the muscle. This process must be allowed to take place so that we are firing and contracting at maximal capacities continuously. Anything less than this is a waste of time if you are truly concerned about facilitating limb speed to its greatest levels. Glycogen depletes rapidly with high contraction demands. A muscle will not contract as rapid when G-storage is diminished. Keeping the tank full each time assures success physiologically.
So keep in mind that more really is less and less is more when we talk about quality results and performance levels where speed counts.

Mechanical Execution -
Easier Said Than Done

The downside that is often overlooked is mechanical execution. Especially when you stress intensity and control is supposed to play a role as well. The faster we move and contract, the more potential there is for mechanical breakdown issues to rise up.
Quite honestly, I have a system that is designed to process mechanical function in a stair step manner, adding velocity to your movement procedures in increments. This is the most assured way to receive consistent speed gain while performing athletic movement procedures. All limb speed consistency during movement changes must rely on mechanical execution to maintain maximum velocity and efficiency. When mechanical breakdowns occur, innate action-reactions take place which are negative to speed continuance. Synchronization of limb sequence diminishes and the limbs automatically decel to preserve balance issues that are counterproductive for speed and velocity maintenance.
As a coach, it would be advisable to walk your athletes through your drills and point out word pictures and scenarios they may expect as they sprint through the required changes posted. The biggest factor for overcoming decel issues and sustaining momentum during changes is to preach focus on continued limb speed at the moment of change.
As they become better at negotiating these changes with mechanical control prompters from you they will gain confidence. This will allow them to challenge more difficult drill movement changes that you continue to provide.

Final Factor - Focus

This is a tough task for a coach when working with large groups of players. Kids have a tendency to not scope in intently when they are grouped. My suggestion is to demand quiet during speed training sessions. Eyes and ears open and visualizing the coaches’ words and descriptions of movement drills. They will learn visually by watching the players who execute well and technically sound and see the errors of others when they occur as well. They need to see the movement in their mind before they take a stab at it. This becomes a carryover to the way they see things on the field when moving fast and making changes at high velocities. You must demand focus and quiet if you want to realize a successful program. It’s the only way you’ll develop each player. Otherwise, you will spend year-to-year with 50% or less poorly trained for speed and movement.
Creating a desire for the kids to want to get faster is important. Set goals for them to reach and let them realize the gains that are being achieved as you work forward. Timing is one way to achieve some stimulus. However, the best way is to video at the beginning certain movement applications and then go back over time and re-shoot and compare the technical skill and speed changes. They must realize that the skill level is growing progressively so they can relate to it. Your greatest challenge very often can be getting everyone to have a focused DESIRE to want to be faster and more skilfull. In a larger group setting you will experience a lot of kids just going through the motions and not applying themselves. All I can say is that kid deserves an opportunity to be educated or, by his continued poor attitude choice, eliminated. I use the technique of having an individual come back to the front of the line and repeat the drill for the group, pinpointing where certain things went wrong. This method helps clarify his desire to get it right for the future. Or, it can clarify that he doesn’t have a desire for a future. Speed and movement is ongoing and very rapid, so an athlete must be consistently focused to control and/or master the skills applied. Everything must be felt from eye-level position downward.
Work to apply limb Frequency, Execution and Focus and you will see major changes in your team speed development throughout the year.

The following Drills are designed for Focus, Intensity and Execution teaching.

Diagram # 1: Straight quick arm rotation, short sprint as arrow indicates, plant to a lateral, facing same direction with shoulders & hips. Plant to a sprint weave 100% full intensity with limb rotation. (All transitions require that limb activity be non-stop on all plants).



Diagram # 2: Five yard burst with vigorous limb rotation, switch to a lateral and immediately decel the limb rotation. Next, plant to a quick cycle sprint, plant again to a lateral, then plant for the third time to a burst sprint straight. (Once again, arm-leg cycle must maintain a non-stop frequency).



Diagram # 3: Lateral burst, switch to straight sprint (non-stop limb frequency), decel straight, burst straight, switch to a lateral and decel. Finish with an aggressive straight sprint. Beware of level eye position which helps maintain body position angle to foot strike relationship.



Diagram # 4: Full and intense limb rotation straight sprint weave. Switch to lateral sprint facing the cones, turn to short straight decel. Finish with an aggressive high limb frequency sprint. u