Fixing Speed Training: Why Most Schools Get It Wrong
#11 - Strength & Speed Coaching – Pursuing Your Best ⚡
Hey everyone, Preston here—welcome back to Pursuit PE.
In our last newsletter, we tackled programming pitfalls—from poor load management to overcomplicating training and neglecting the connection between strength, speed, and power.
Today, we’re focusing on one of the most misunderstood areas in high school Strength & Speed programs: Speed Training.
Too many programs either ignore speed work completely or train it ineffectively, leaving a ton of athletic potential untapped. Let’s fix that.
The Most Common Speed Training Mistakes
1. Not Sprinting Year-Round
The Problem: Many teams stop speed training once the season starts, or they only train it for a few weeks before football or track season.
Why It’s an Issue: Speed is a skill. Just like strength training, sprinting needs to be trained consistently to see long-term progress. If you stop sprinting, you stop improving.
The Fix:
Sprint Year-Round – Keep sprinting in every training phase, just adjust the volume and intensity based on the time of year.
Train It First – Sprinting should come before lifting when included in the same session. Fatigue kills speed mechanics.
Low Volume, High Intent – Quality matters more than quantity. A few max-effort sprints with full recovery are far more beneficial than excessive reps at submaximal speeds.
2. Using the Wrong Sprint Drills
The Problem: A lot of programs rely too much on drills that don’t actually make athletes faster—things like excessive resisted sprints, agility ladders, and slow-motion technique work.
Why It’s an Issue: Speed comes from max-effort sprinting, not endless form drills. If an athlete spends 30 minutes doing A-skips but never actually sprints at 100 percent, they’re not getting faster.
The Fix:
Prioritize Max Velocity Work – Sprinting at 95-100 percent effort is the best way to develop top-end speed.
Use Drills That Transfer – Sprint mechanics drills are helpful only if they reinforce positions and patterns used in full-speed sprinting.
Cut the Fluff – If a drill doesn’t directly improve acceleration, max velocity, or sprint mechanics, eliminate it.
3. Overusing Heavy Resisted Sprinting
The Problem: Some coaches overload sprint training with heavy sleds, parachutes, and resistance bands, thinking it will improve speed.
Why It’s an Issue: Too much resistance changes sprint mechanics—athletes start straining instead of projecting forward, which can hurt acceleration and max velocity.
The Fix:
Use Light Resistance (10-20 percent of body weight maximum) – Heavier loads should only be used in short bursts for acceleration training, not max velocity work.
Sprint Unloaded More Than Resisted – Resisted sprints should supplement free sprinting, not replace it.
Focus on Force Application – Sprint mechanics matter more than how much weight is on the sled. If mechanics break down, the load is too heavy.
4. Not Measuring Speed & Progress
The Problem: Many programs don’t track sprint times, so they have no idea if their speed training is working.
Why It’s an Issue: If you’re not timing it, you’re guessing. Progress tracking is key to keeping athletes engaged and making informed adjustments.
The Fix:
Time Sprints Regularly – Use a simple stopwatch, Dashr system, or another timing tool to measure fly 10s, 10-yard dashes, Pro Agility, or 40-yard dashes.
Share Results – Athletes love seeing progress. Let kids see their improvement over time.
Make Adjustments – If an athlete is getting stronger but not faster, they may need more sprint volume or improved technique.
5. Confusing Agility Drills with Speed Training
The Problem: Some programs focus too much on ladder drills, cone drills, and reaction games, thinking they improve speed.
Why It’s an Issue: Agility and change of direction are very important, but they’re not the same as speed development. If you want to get faster, you need to sprint.
The Fix:
Differentiate Between Speed & Agility Work – Speed training should involve max-effort sprinting with full recovery. Agility work should be reactive, game-like, and focus on efficient movement.
Train Both, But Don’t Mix Them Up – Sprinting should be treated as its own focus, not thrown into random agility drills.
Sprint First, Cut Later – Prioritize sprinting. It doesn’t have to be a lot, but do it first when athletes are fresh. Then move to agility & change of direction.
How to Fix Your Speed Training Today
If any of these mistakes sound familiar, don’t worry—they’re all fixable.
Here’s where to start:
Sprint Year-Round – At least two to three times per week at full intensity.
Train Speed First – Sprint before lifting or conditioning.
Measure Progress – Time sprints and track results.
Use the Right Drills – Stick to technique-focused drills that reinforce speed mechanics instead of wasting time on ineffective ones.
Limit Resisted Sprinting – Use the right load and distance for the quality that you are trying to train.
What’s Next in the Series?
Now that we’ve fixed speed training, next time we’re tackling:
Sport-Specific Training: What Actually Works vs. What’s a Waste of Time
Should football players train differently than basketball players?
What sport-specific training is actually useful?
Let’s Keep the Conversation Going
If you found this valuable, forward it to a coach who needs to hear this. Let’s keep building faster, stronger, and more powerful athletes.
Until next time—keep pursuing excellence!
– Preston⚡️
P.S. Need More Help?
If you’re looking for personalized help implementing strength & speed training in your high school Strength & Speed program, I offer consulting for PE teachers and coaches. No pressure—just an option if you’re looking for hands-on guidance. Hit reply to learn more.