
Speed is a game-changer in almost every sport.
Whether you're sprinting down the soccer field, breaking away on the basketball court, or chasing down a fly ball in the outfield, speed can be the difference between winning and losing.
At Barbell Coalition, our program is designed to make athletes faster, more explosive, and more agile—regardless of the sport they play.
Here’s how we do it.
1. Build a Strong Foundation
Speed starts with strength.
You can’t be fast without a solid strength foundation. We focus on building lower-body and core strength to enhance force production.
Exercises like trap bar deadlifts, squats, and lunges help athletes generate the power needed to sprint faster. Strong muscles also improve running mechanics and reduce the risk of injury.
2. Speed-Focused Weight Training
At Barbell Coalition, we integrate speed development directly into our weight training. We use specific lifting techniques that train athletes to move with maximum intent and velocity.
This includes:
Dynamic Effort Lifts: Lifting submaximal weights at high speed to improve rate of force development.
Contrast Training: Pairing heavy lifts with explosive movements (e.g., trap bar deadlift followed by jump squats) to enhance power output.
Velocity-Based Training: Using tools to measure bar speed, ensuring athletes are moving weight as fast as possible to mimic the demands of sport.
This approach allows athletes to develop explosive strength that directly translates to faster movements on the field or court.
3. Explosive Power Development
Speed isn’t just about how fast you can move your legs—it’s about how quickly you can apply force.
That’s why we integrate explosive power exercises like trap bar jumps, medicine ball throws, and plyometrics. These drills train the nervous system to fire faster, leading to quicker ground contact times and more explosive sprints.
4. Unilateral and Lateral Training
Sports aren’t played in a straight line. Athletes need to change direction quickly, accelerate laterally, and maintain balance under dynamic conditions. We incorporate:
Single-leg exercises for balance and stability
Lateral bounds and shuffles for multi-directional speed
Change of direction drills to enhance agility
This comprehensive approach ensures athletes are fast not just in straight sprints but in game-like scenarios.
5. Optimized Mobility and Flexibility
Tight muscles can limit stride length and efficiency. Our program includes dynamic warm-ups, mobility drills, and flexibility work to improve range of motion.
This helps athletes achieve longer, more powerful strides without sacrificing control.
6. Sprint-Specific Conditioning
While endurance is important, most sports rely on repeated short bursts of speed. We condition athletes with high-intensity sprint intervals that mimic the demands of their sport.
This improves both their speed endurance and recovery times between efforts.
7. Data-Driven Progress Tracking
We believe in measurable results. Using timing gates, video analysis, and performance metrics, we track each athlete’s progress.
This data helps us adjust training plans for continuous improvement and gives athletes tangible proof of their gains.
For Leander Athletes, Here's Why Barbell Coalition's Speed Training Stands Out
At Barbell Coalition, we don’t just train athletes to run fast—we teach them how to be fast.
Our personalized approach ensures each athlete gets the coaching, feedback, and programming they need to excel.
Ready to get your child faster?
Book a free consultation today and see how our Leander speed training program can elevate your game.
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