This past month, FAST has been on a mission to make our community the fastest in the state! We've tested over 50 athletes so far, and we're aiming to double that number this month. Our athletes are already showing huge improvements in both sprint technique and top speed — and we're just getting started!
USR Program Training Process:
Welcome to our speed training program! Here's a glimpse of what our athletes experience in every session as part of the USR Program. We focus on helping each athlete unlock their speed potential through targeted training, regular testing, and tailored feedback. Let’s break down what makes our process unique:
Sprint Mechanics:
Every session starts with a dedicated 10-minute block focused on sprint mechanics. This is where we fine-tune form, posture, and technique to help our athletes move as efficiently as possible. By mastering the basics, our athletes lay the foundation for speed and reduce the risk of injury. This part of the training emphasizes key elements such as proper arm drive, optimal knee lift, and body positioning, ensuring each athlete is set up for success when it’s time to hit top speed.
Speed Training & Testing (30 minutes):
After working on sprint mechanics, we dive into 30 minutes of high-quality speed training and testing. Our goal here is to challenge our athletes to reach their maximum potential, and we alternate our focus each week between two key areas:
Linear High-Velocity Speed Training and Testing:
This involves working on straight-line speed — the kind of speed that helps athletes break away from opponents or beat their personal bests. We push our athletes to reach their top-end speed, capturing data each week to measure progress. Our advanced equipment ensures accuracy in every sprint, giving us insights into each athlete’s development.
Lateral Movements, Deceleration, and Change of Direction:
Speed isn’t just about running fast in a straight line. We incorporate lateral movements, deceleration, and change of direction drills to improve our athletes' agility, balance, and ability to control their bodies during gameplay. This focus helps athletes not only move quickly but also adapt and react effectively in dynamic sports environments. The ability to decelerate efficiently and change direction on a dime is crucial for sports performance.
Power and Strength Training (Finisher):
We finish each session with power training designed to help our athletes generate more force against the ground. Whether it's pushing a sled, performing plyometrics, or explosive jump training, these exercises translate directly to faster sprints and quicker reactions on the field. Power training ensures that our athletes can apply their strength effectively to improve acceleration and overall performance.
USR Benefits
The USR program offers several key benefits that set our training apart:
Regular Speed Testing:
We test our athletes every week, ensuring that progress is not only tracked but also celebrated. Weekly testing allows us to make necessary adjustments in training, keeping each athlete on the path to improvement.
Personalized Feedback:
Each athlete receives feedback tailored to their individual performance. This personalized approach helps them understand where they stand and what specific steps they need to take to improve. Our athletes can also see how they compare nationally, which provides motivation and benchmarks for their development.
Parental Insights:
We know how important it is for parents to understand their child’s progress. Our program provides clear insights into each athlete’s development, outlining improvements and areas that need work. This transparency keeps everyone on the same page and highlights the tangible results of our training.
Our USR Program is designed with the athlete in mind, ensuring they maximize their speed, power, and agility. Through measurable results, consistent feedback, and expert coaching, we’re proud to help each athlete become the best version of themselves on and off the field.
Progress with Consistent Training:
With just two training sessions per week, our athletes have made remarkable improvements in their top-end speed. We conduct weekly testing to consistently track and measure their progress.
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