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Speed for Field Athletes

Speed for Field Sports

Sample Workout

Exercise Sets Reps
Quick Starts (3 Steps)  Alt Left lead & Right foot lead 3 5 each leg
Zig Zag Single leg speed hops -10 yards 3 5 each leg
Short Burst Acceleration 7 Steps 3 6
Zig-Zag Cuts (shift every 3 steps) 1 6  for 30 yards
On/Off/Ons- Accel 20yds/Coast10yds/Accel 20yards 1 6

Speed for Field Based Sports

The speed demands for field based sports fall into:

  • Short run bursts
  • Submaximal long range running
  • Change of direction.
  • Sports like soccer, football, rugby and lacrosse also require athletes to react to opponents as well as objects. Athletes have to be […]
Speed for Field Athletes2021-12-17T13:43:38-08:00

Speed for Court Athletes

Speed for Court Sports

Sample Workout

Exercise Sets Reps
Single Power Jab Steps 3 20  each leg
Three Single Leg Speed Hops (distance) 3 9 reps each leg
Short Burst Acceleration 7 Steps 3 6
Split jumps in place 3 10
30 yard accelerations 1 6

Speed for Court Based Sports

The speed demands for court based sports are primarily of the quick step and short run burst type. Sports like basketball, volleyball, and tennis require athletes to react to opponents as well as objects. Offensive movements or attacks mean athletes have to be fast in just a couple of short steps to get past or create separation. Defensively those same abilities are needed to cut off or close the gap on their opposition.  Training should include intense bouts of 1-3 step bursts within 5 yard radius (speed box) with additional supplemental work done focusing on short acceleration runs of up to 30yards.  Exercises should progress from: linear […]

Speed for Court Athletes2021-03-26T00:02:19-07:00

Why Should Every Athlete Speed Train?

Why Should Every Athlete Speed Train? – Its More Than Just Running

By Aaron Thigpen, Gamespeed Feb 2021

Training for greater speed requires a comprehensive program that can be beneficial to all athletes. Here is a whole list of activities used in speed training that can benefit any athlete. 

First, athletes need to improve strength to get faster.  Speed training incorporates a variety of  forms of resistance training (weights, resistance bands, medicine balls, etc).

To move faster, athletes need to raise their maximum power outputs to generate higher forces.  This improvement in power can help any athlete needing to be more explosive.

Anaerobic endurance training gives athletes the capacity to sustain repeated bouts of high speed. A great attribute for athletes playing field and court sports.

Agility drills used in speed training develop coordination and body control which can be applied to a variety of sport movements such as cutting, starting stopping, zig zagging and back pedaling.

Resistance running is a staple in speed training as it improves leg strength and teaches athletes to apply and use horizontal force effectively.

Plyometrics uses jump training to tie the quickness athletes develop with the force they ‘ve attained from strength training. This results in a more explosive athlete. In addition, […]

Why Should Every Athlete Speed Train?2021-03-01T12:27:03-08:00

Core Training Should Be A Multi-Targeted Attack

By Aaron Thigpen- Gamespeed Sports

Core training is necessary to achieve higher levels of athletic performance. However, most athletes take a one size fits all approach to its development. Most athletes perform flexion  exercises (crunches, sit-ups) because when athletes “feel the burn” of an exercise, they feel as though the exercise is working. So athletes perform mega reps of crunches and sit-ups.

Without a complete understanding of how the core affects performance, this is a complete waste of time.  A strong and balanced core is a unit including several muscle groups working in coordination, not just the six-pack. The most important muscles are the deep ones that cannot be seen and that are mostly responsible for athletic performance.

As well as providing stability, the core it allows for the transmission of force to travel to the legs and arms. In general, the core consists of the frontal abdominal muscles (rectus abdominals), the lateral abdominal muscles (obliques), and the back muscle groups (erector spinae).

In terms of performance, there are three primary athletic movements.  These movements are: trunk flexion (bending), trunk extension (upright), and trunk stabilizing (holding).

With mega reps of crunches, sit-ups etc.. as well as a lifestyle that promotes hours of sitting at […]

Core Training Should Be A Multi-Targeted Attack2021-12-17T13:43:52-08:00

“Pitching Pals”- Workout Buddies Prosper at Gamespeed

The Company You Keep

If you’ve heard my latest podcast on “The Brand and The Source”, its entitled Should You Have A Training Partner?. Me and Erik Johnson cover the pros and cons of having a workout partner, selecting one and the possible pitfalls. Well here’s an example of how its worked out great for two of my athletes. EJ McGrew and Noah Zirkle both of St Mary’s College High school are pitchers on the varsity team. They have been lifelong buddies and apparently do everything together. When their pitching coach Jeff Pick advised them to come train at Gamespeed  I was a little apprehensive about them training together.  I’ve seen this story before and most do not end well. Too my delight they have both prospered and are two of the most hard working athletes in my gym.  There is a maturity and focus that  reminds me of my college level athletes.

They started in October on my Off Season Pitchers Conditioning and Velocity program, fast forward three and a half months later and the results are promising. Their Pitching coach Jeff Pick sent me a text outlining the difference he is seeing:

“U are the man:………….. Zirkle […]

“Pitching Pals”- Workout Buddies Prosper at Gamespeed2021-01-13T12:02:13-08:00

Speed Skills- Resistance Sled Training

One of the most effective training devices to improve speed are resistance sleds. With a little knowledge and proper planning you can train a wide range of speed abilities.

For the purpose of this article to reach the broadest range of application I will use general parameters. Use these as a starting point then adjust according to your athletes particular make up and abilities.

Heavy sleds generally improve your acceleration abilities. Suggested loads range from 20%-40% of your body weight (BW). For example a 100lb athlete would use around 20lb-40lbs of weighted resistance.

Working distances of 10 to 30 yards will develop acceleration abilities.

Light sleds tend to improve maximum velocity or top end speed.  Suggested loads range from 5% – 15% of your body weight (BW).

Training distances should be anywhere from 60 – 100 yards.

Other considerations may be whether to use “push” or “pull” sleds. Push sleds are great for acceleration, develop knee extension, and quad strength. Pull type sleds promote hip extension and develop gluteal strength. My suggestion is to use both if possible.

Lastly find a smooth consistent surface, a irregular or bumpy surface will affect the weight and also the application of resistance as well as throw off proper running mechanics.  […]

Speed Skills- Resistance Sled Training2023-01-29T22:46:27-08:00

Building Strength in The Young Athlete- Basic Calisthenics- A good place to start

Building Strength in the Young Athlete- General Fitness Calisthenics
Start with “General Fitness”. Make sure your child is proficient in basic calisthenics. Calisthenics can help set the simple movement pattern skills that will lead to more advanced and complex movements. 
Implement jumping jacks, push ups, pull ups, dips, lunging, squatting and skipping. You may need to modify the movements at first based on the child’s ability to execute properly. For example a kneeling pushup may be used before progressing to a full body pushup.
As your child progresses,  increase the number of repetitions and/or vary the movement, for example going from  two footed to single footed jumping and hopping.
Basic calisthenics will help your child establish a base of movement skills that will allow more complex athletic skills to be built upon ensuring better performance, endurance and reduce the likelihood of injury.
Aaron Thigpen is owner of Gamespeed Sports. For over 25 years he has been developing the athleticism […]
Building Strength in The Young Athlete- Basic Calisthenics- A good place to start2021-12-03T10:16:44-08:00

Project Speed

Don’t live in the area? Too to busy? Get access to our expertise, and train the GAMESPEED way!

To Get Started Call  925 513-8676 Now!

The perfect answer for the out of area, out of state athlete.

Online Training Programs

Written Homework Routines

ZOOM Training

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Consultations

Mix and match to get your perfect speed program. PDF File Format Jpeg Images 4 Week program Add Speed Test & Assessment $30 Mobile or Desktop Video & Jpeg Images Meal Counseling 4 Week Workout Calendar Tracking Add Speed Test & Assessment $30 Custom program Appointment Based 40-50 min. Appointment Based Phone, Face Time, ZOOM 20 min. Q&A Sessions Program Reviews

Project Speed2021-12-17T13:44:12-08:00

“Pointers” & “Tick-Tocks”-Develop Wrist & Forearm Strength

Hand speed, consistent swing path and point of impact requires strong hand and forearm strength here’s some easy exercises to add to your routine.

These exercises can be performed standing or for beginners kneeling with your arm on a table or chair.

Pointers (up and down)

  1. Hold the end of your bat firmly. If too heavy choke-up.
  2. Using only the wrist flex your hand forward, SLOWLY, lowering the bat to parallel with the ground. Use a 3-5 count.
  3. Then slowly raise back to the upright position. Use a 3-5 count.

Tick -Tocks (side to side)

  1. Hold the end of your bat firmly. If too heavy choke-up.
  2. Using only the wrist turn your hand left, SLOWLY, lowering the bat to parallel with the ground.
  3. Then turn to the right. Use a 3-5 count.

Sample Workout:

Three Sets of:

3×10 Pointers

3×10 Tick Tocks

Coach Aaron Thigpen is the owner of Gamespeed Sports and HardBall Athletics. For over 25 years he and Erik Johnson (EJ Sports) have developed a number of Div I athletes as well a professional baseball players. Be sure to check out their facebook page at: HardBall Athletics or listen to their podcast at  The Brand and […]

“Pointers” & “Tick-Tocks”-Develop Wrist & Forearm Strength2021-12-17T13:44:28-08:00

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