Lucas.tailin

1. YOU MUST SPRINT OFTEN
- You can get away with 1 sprint session but smaller doses at a higher frequency is better
2. YOU MUST SPRINT FRESH
- If you are not fresh you WILL NOT sprint fast. Fatigue coming into a speed session is a very scary thing
3. MECHANICS ONLY MATTER SO MUCH
- Everyone is different and you can’t fit every athlete into 1 single model. Sometimes people are more comfortable with certain movement systems. So use that to the athletes advantage and get them good in that movement pattern
4. SYSTEM STIFFNESS IS KEY FOR SPEED
- Energy leaks within the system cause a major loss to speed. Energy will be leaked from the system if your tendons are stiff and elastic
5. THE GREATEST KPI FOR SPEED IS RSI
- If you are bouncy you are fast. It means you have great elastic strength. You can use your tendons efficiently and recycle energy
6. YOU MUST TIME EVERY SPRINT
- To drive intent you have to be using some type of external motivation. I don’t believe you’re truly sprinting if you aren’t timing or competing.
7. YOU DON’T NEED SLOW TEMPO WORK TO GET FASTER
- In fact slow tempo work might make you slower. You don’t need to build an aerobic base before prioritizing performance. Build an aerobic base by stacking high quality anaerobic work.
8. THE WEIGHT ROOM IS NOT AS IMPORTANT AS YOU THINK
- Increasing your strength in the weight room is important and beneficial but moving heavy slow weight more than sprinting will make you slow. No one weight room exercise has a direct translation to speed.
9. RECORD, RANK, PUBLISH
- Make meaningful things more meaningful! When you record everything you do it drives intentionally through the roof. When you rank the data you’ve collected it adds a competitive aspect to training. Publishing the ranked data is the cherry on top. It fires up the athlete.
10. KEEP SPEED THE PRIORITY
- If speed isn’t the priority of your training you’re doing your athletes a disservice. Prioritizing speed keeps athletes healthy, athletic, strong, and bouncy. It’s not hard to prioritize it. All you need is to sprint when your fresh 2 times per week. If fatigue comes up during a speed session, stop!

What coaches care about when recruiting🤔
(Ft. Coach Greg Brown)

Speed is a trend right now and if you are fast you will be seen differently!

The offseason is about improving physical qualities (speed, strength, general athleticism) to make the demands of the sport easier.

The best way to do that is to run track in the offseason. Get faster, improve athleticism and level up for the next football season.

You are missing out if you don’t run track. You will get passed up and looked over by the guy who gets bigger, faster and stronger with verified times in the offseason.

Learn how to bound⬇️

If you’re good at bounding, you’re probably good at sprinting.

Use this drill to learn and understand the coordination pattern your legs will be moving in.

Follow me for more speed and performance content✅

DM me “RTC” for the link to my raise the ceiling speed and strength program. Guaranteed to get you at least 1 mph faster in 6 to 8 weeks📈

The reason you are STILL SLOW…

An inefficient backside leads to an inefficient frontside

When the leg and knee lag behind after toe off that allows for an imbalance within the system

After toe off the knee needs to punch through as the heel folds to the butt

If you don’t, the front foot will be forced to cast out leading to an ineffiect striking pattern as well as less leg velocity coming into ground contact

A good signal to look out for this is having your knees parallel at initial ground contact

Drop a follow for part two and I will explain exactly what we are doing to fix this

GET STRONG FEET👇

Comment “FEET” if you NEED a guide to train your foot, ankle and entire lower leg!

Strength is extremely important for your speed

BUT…

If you have weak feet and ankles, IT DOESN’T MATTER…

*A lack of big toe function/strength can dissipate up to 75% of the power you’ve created*

This is how you can train them to become strong and transfer the force you created into the ground and then back through your body:

1. Mobility
2. Strengthen in FULL ROM
3. Elastic strength
4. Tendon stiffness

Follow for more science based speed and performance content!

DM me “RTC” if you want me to send you the link to my raise the ceiling, speed and strength program guaranteed to make you at least 1 mph fast faster and just 6 to 8 weeks✅