Want More Speed? Here's Where to Start.

"Speed isn't just about moving your legs faster. It's about producing force, directing it efficiently, and repeating it when the game speeds up."

Every athlete wants to get faster.

But speed isn't as simple as running more sprints.

If you want to get faster and stay fast under pressure, it comes down to three things:

1. How Much Force You Can Create

Speed starts with force production.

Every acceleration, sprint, and change of direction depends on your ability to push into the ground and create force.

The more force you can produce, the greater your potential for speed.

2. The Direction You Apply That Force

Creating force is only part of the equation.

You have to direct it effectively.

Athletes who apply force in the right direction accelerate more efficiently and waste less energy during movement.

That's why two athletes with similar strength levels can perform very differently on the field or court.

3. Your Ability to Express It Under Pressure

Speed isn't tested in a controlled environment.

It's tested during competition.

When you're reacting.

Changing direction.

Managing fatigue.

Making decisions at game speed.

The athletes who perform best aren't always the strongest.

They're often the ones who can consistently express their speed when it matters most.

Miss any one of these three pieces, and you're leaving speed on the table.

A Simple Drill That Builds Speed

One of the simplest and most effective drills we use to develop these qualities is Alternate Bounding.

Watch Alternate Bounding in Action:

This drill trains the body to move through triple extension in one powerful and coordinated action.

Triple extension refers to the simultaneous extension of the:

• Ankle

• Knee

• Hip

These three joints work together to create the powerful push-off that's essential for sprinting.

When athletes improve their ability to coordinate this movement, they often improve how efficiently they accelerate and move down the field.

What Alternate Bounding Improves

Alternate Bounding helps athletes develop:

• Ground contact efficiency

• Better body positioning during acceleration

• Improved rhythm and stride mechanics

• More explosive force production

• Enhanced coordination between the lower body and trunk

The goal isn't simply to jump farther.

It's to teach the body how to produce and transfer force efficiently from stride to stride.

How to Perform It

To add Alternate Bounding to your training:

• 2-3 sets

• 6-10 reps per side

• Perform after a thorough warm-up

• Use it during speed or agility sessions

• Rest fully between sets to maintain explosiveness

Focus on quality over quantity.

Each bound should be powerful, controlled, and intentional.

The goal is to move explosively while maintaining posture and rhythm throughout the drill.

Train the Pieces of Speed

Top athletes don't just run fast during games.

They spend time developing the qualities that make speed possible.

They strengthen the movement patterns.

They improve force production.

They refine mechanics.

They train the system.

Because speed isn't built by accident.

It's developed through consistent practice and quality movement.

So if you want more speed, start with the fundamentals.

Train the movement.

Train the system.

Train the speed.

— Coach Shelby & The Shelby Trained Team