Base your speed development training on the speed demands of the sport that you are preparing for. The demands of preparing for a 100 meter sprint are different than the speed demands of soccer and rugby.
Always prepare for each speed training session with a thorough active warm-up.
Speed development must be done in a non-fatigued state; therefore it should occur at the start of the workout and after an easy workday or a rest day.
Always stress correct mechanics and relate the mechanics to the specific movements of sport you preparing for. That being said, stress correct mechanics without trying to clone – copy supposed ideal technique that does not fit the individual physically or psychologically.
Optimum Speed is the goal – Speed that you can use and control in the game.
In developing speed for game sports never lose sight of the moment of truth. When you least expect it and are most fatigued speed will be the deciding factor in making the play.
Speed is a motor task – You can learn to move faster through correct mechanics and in game sports through situational awareness.
Starting is extending ankle/knee/hip. Stopping is bending ankle/ knee/hip. Without the ability to stop effectively it is difficult to be skillful and stay injury free.
Reaction can be improved by working on the primary stimulus.
Assistance training methods (Towing) develops specific strength to improve stride frequency and stride length.
Resistance training methods (Harness, hills sprints, tire pull) develop specific strength and acceleration.
Speed work demands a high level of motivation and concentration.
6 – 8 are the optimum number of reps for speed development work for any one exercise.
Adequate strength and sound basic technique are prerequisites for speed development.
Vary speed training methods and intensity to avoid building a speed barrier.