The Speed Advantage
Acceleration, Power & Game Transfer
“Speed isn’t just about moving fast—it’s about applying force the right way.”
Want More Speed? Here’s Where to Start.
If you want to get faster—and stay fast under pressure—it comes down to three things:
1️⃣ How much force you can create
2️⃣ The direction you apply that force
3️⃣ Your ability to express it at game speed
Miss any one of those, and you’re leaving speed on the table.
Speed isn’t just something you have.
It’s something you build—piece by piece.
One Drill That Trains the Foundation of Speed
One of the simplest—but most effective—ways to sharpen speed mechanics is Alternate Bounding.
📹 Watch the Demo:
This drill teaches your body how to move through triple extension—ankle, knee, and hip—in one powerful, coordinated motion.
That sequence is the foundation of sprinting, acceleration, and explosive movement.
Why Alternate Bounding Works
When done correctly, alternate bounding improves:
Ground contact efficiency
Body positioning during acceleration
Rhythm and stride mechanics
Reactive force application
It trains you to push force into the ground and recover quickly—exactly what fast athletes do well.
How to Program It
Use it with intent:
2–3 sets
6–10 reps per side
Place it after a thorough warm-up or within a speed/agility session
Rest fully between sets so every stride stays explosive
This is not conditioning.
Quality reps remember speed.
Sloppy reps forget it.
Final Thought
Top athletes don’t just run fast during games.
They train the components of speed outside of play.
Train the movement.
Train the system.
Train the speed.
And let it show up when it matters most.
— Coach Shelby and The Shelby Trained Team
