By Julie Eibensteiner, PT, DPT, CSCS
There’s a difference between moving to get tired and moving with intent. Real speed training isn’t conditioning (which many sport coaches don’t understand). It’s sharp, fast reps with full recovery so your body can actually get faster.
SPEED TRAINING RULES
1) Quality Over Quantity
- Every sprint is near-max (90–100%). Our athletes time their reps with lasers because intent matters.
- If your time slows >3% from your best, rest longer or stop.
- Six great sprints beat twelve sloppy ones—if the goal is speed.
2) Rest = Speed
- You get faster by sprinting fresh, not fatigued.
- Rule of thumb: rest about 1 minute for every 10 yards sprinted. (Yes—really.)
- Train fast → rest → repeat.
3) Less Often, More Focused
- 2 sessions/week in-season, 3/week off-season is plenty.
- 20–30 total quality sprinting or jumping reps per session; stop while you still look explosive.
WHY THIS MATTERS BEYOND SPORTS
Speed work builds power – the ability to generate force fast. Power is strongly tied to long-term function and independence. It’s why our Legends athletes still sprint, jump, and throw even if they’ve traded competitive sport for recreation.
Power = Performance and Longevity
- Power fades fastest with age. Train it now to keep it later.
- Strong, fast movers do better. Higher power/strength links to lower injury, disability, and early mortality risk.
- Future-proof your body. Explosive work isn’t just for athletes.
The Takeaway
Whether you’re chasing a college roster spot or chasing your kids or grandkids, training fast builds lasting capacity. The same habits that make a 17-year-old quicker help a 47-year-old stay powerful, mobile, and independent, and helps prevent falls in the 77-year-old.