Explosive Speed Training
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Explosive Speed Training

Improve your explosive speed, strength and stamina
0.0 (0 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
15 students enrolled
Created by William Poutu
Last updated 9/2016
English
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Current price: $10 Original price: $20 Discount: 50% off
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Includes:
  • 42 mins on-demand video
  • 4 Articles
  • 1 Supplemental Resource
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • There is no substitute for speed when playing competitive sports. This program will take you through the activities and exercises that will help you understand the necessary body mechanics to improve your speed and routines that will decrease your sprint times over specific distances. We also provide you with a course instructional guide and training log. Explosive speed is necessary physical capability to achieve success in any running sports. For an athlete to achieve their dreams and their goals, a knowledge and application of these are absolutely essential. To be a winner in any sport, explosive speed is a major contributor, so enjoy this training program, it will enhance your opportunities and capabilities in your given sport.
View Curriculum
Requirements
  • Start this course with a willing mind and body and be ready to work hard. If you haven’t been involved in running sports or just getting back into training, it’s advised that you have a medical check-up before beginning this course. This is course has been designed for intermediate to advanced sports people, however, if you are new to speed training and still want to undertake the course then it is advisable to reduce the intensity down to 40 to 60 percent, and reduce reps and sets where applicable. Listen to your body it will tell you if you are hurting it or building it.
Description

Beating a defender with explosive speed, is a massive rush, there is no substitute for speed. Beating a defender with explosive speed anytime during a game, that's stamina.

 To run fast you got to be strong.

 The Explosive Speed Training program has been designed specifically for sports game players who want and need a increased speed, quickness and flexibility.

The program provides training strategies that help you improve your starting speed, acceleration, and maximal speed.

 The Explosive Speed Training program will show you how you can increase your explosive speed, by increasing your strength, and improving your technique. Those that are diligent and work hard will enjoy great physical and financial rewards. 

Who is the target audience?
  • Individuals, trainers and coaches who want to increase their knowledge and experience in explosive speed training will benefit most from this course. This course will help improve competitive edge, enjoyment and out right speed, devastating agility, stamina, strength and flexibility.
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Curriculum For This Course
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Introduction
1 Lecture 02:05

Increase your start, driving and acceleration speeds through technique improvements, progressive and periodised training sessions. 

Preview 02:05
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DAY ONE - Sprint Techniques
17 Lectures 21:01

Warm ups are a very important part of any workout or exercise program especially high impact as you will be doing with speed training. The warm ups gently increase the level of intensity and prepare the body for sudden movements and help prevent injury while also gradually increasing the heart rate and circulation giving good blood flow and loosening the joints.


Preview 03:33

Standing Foot Strike is a technique exercise used to practice the correct foot action while sprinting.


Standing Foot Strike - Technique Exercise
01:03

Standing Arm Action technique is an excellent way of refining the skill of the arm action prior to integrating it into full sprint.

Preview 00:52

Seated Arm Sprint technique, like the standing action technique is an excellent way of refining and practising the arm action prior to integrating it into full sprint.

Seated Arm Sprint - Technique Exercise
01:03

Wall Sprint Singles improve your technique in leg action.


Wall Sprints (Singles) - Technique Exercise
00:58

Wall Sprint Doubles are used to improve your technique in leg action.


Wall Sprints (Doubles) - Technique Exercise
00:42

Wall Sprint Rapid are used to improve your technique in leg action.

Wall Sprints (Rapid) - Technique Exercise
00:40

This breathing exercise allows you to practice rhythm with arm actions.


Perform 3 sets of 16 seconds 


Breathing - Technique Exercise
00:47

Fast straight leg kicks engages fast twitch fibres.

Straight Leg Kicks - Technique Exercise
00:54

Feet together sprints starts will improve your dig phase of sprinting.

Feet Together Sprint Starts - Technique Exercise
01:00

High knee fast feet ensures that your thighs are parallel to the ground and will improve your sprint technique.

High Knee Fast Feet - Technique Exercise
01:07

High knee sprinting ensures that your thighs are parallel with the ground and will improve your sprint technique.

High Knee Sprinting - Technique Exercise
01:01

This drill will help improve your arm action and speed

Stationary Sprint Drill - Technique Exercise
00:48

The A skip will improve your overall leg and arm technique.

A Skip - Technique Exercise
01:25

The B skip will improve your overall technique for your legs and arm action.

B Skip - Technique Exercise
01:15

Warm downs are will help with a speedy your recovery and keep muscles and joints supple.

Warm Down
03:27

Test your understanding of the first day's exercise

Day One Quiz
6 questions

Day Two will be a recovery day
00:26
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DAY THREE - Speed Session
9 Lectures 16:42
Field Fitness Testing:
Field Fitness testing enables athletes and coaches to identify physical strengths  and weaknesses. By identifying athlete weaknesses, suitable training programs  can be developed. Field fitness testing must be an integral part of the overall conditioning  plan and must include: 
A Benchmark
A selection of suitable field fitness tests form a physical profile of the athlete.  A benchmark can be set for each part of training program. By comparing where the athlete is now to specific standard, most athlete weaknesses can be identified and training program  developed to overcome them.
Goal Setting
Setting sports specific, realistic, attainable and measurable goals is absolutely essential part of training. Knowing where you are starting from and then deciding where you want to be in set frame of time is a must for all serious athletes.
Feedback
If you are serious about your training and want to grow and continually develop, you will want to know what works and what doesn't so testing and analyzing your performance  regularly is absolutely necessary. Don't leave your training to chance, chances are you will fail!
Motivation
Logging your results will clearly show how well you are progressing. You may be feeling  stronger, faster, more agile and fitter and if you have kept an accurate training diary then this will confirm it.
Field fitness testing is absolutely necessary at all levels. Field fitness tests will give you a point  of reference that will help YOU become the best athlete that you can possibly be.
Preview 01:44

Warm ups are a very important part of any workout or exercise program especially high impact as you will be doing with speed training. The warm ups gently increase the level of intensity and prepare the body for sudden movements and help prevent injury while also gradually increasing the heart rate and circulation giving good blood flow and loosening the joints.

Warm Up
03:33

The 10 metre sprints focuses the athlete on the start or dig phase.

10 Metre Sprints - Dig Phase
00:51

The 20 metre sprints focuses on the body technique and explosive speed during the dig phase.

20 Metre Sprints - Driving Phase
01:10

The 40 metre sprints focuses on the body technique and explosive speed during the drive phase.

40 Metre Sprints - Driving Phase
01:19


    80 Metre Sprints - Acceleration Phase
    02:25

    The prone start develops your speed and reaction time from a prone position,

    Prone Start 10 Meter Sprint
    01:47

    The warm downs are essential to speed your recovery.

    Preview 03:27

    Reinforcing Sprint Techniques

    Preparation Day Quiz
    2 questions

    Day Four will be a recovery day
    00:26
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    DAY FIVE - Field Speed Test
    3 Lectures 05:22
    Submitting Training Video for feedback
    00:09

    Downloadable Field Speed Test

    Downloadable Field Speed Test
    03:47

    Instructions on field speed test session.

    Field Speed Test Explained
    01:26
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    Where to from here?
    1 Lecture 01:11

    End of course message after completing 3 weeks of speed training.

    Completion and continuance of the course
    01:11
    About the Instructor
    William Poutu
    0.0 Average rating
    0 Reviews
    15 Students
    1 Course
    Business, Education and Sports Systems Analyst

    I have a passion for sports and education. I enjoy playing and coaching sevens rugby, touch rugby, athletics and calisthenics . My love for competitive sports has compelled me to study and research how the body works and how to make it faster.  I also love sharing what I have learned and have coached sports teams and individual athletes for many years.  I feel great joy when I see individuals making small improvements everyday and then excel in their given sports every month and every year.