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Speed Development- Hill Running, for more than the obvious reasons.

By Aaron Thigpen, Gamespeed

April 2021

Hills are a tremendous way of developing speed. Other than the obvious strength component, there are other important reasons athletes should have hills in their training program.

Hill running is the cheapest form of resistance training. Unlike sleds, bands, or parachutes there’s….No purchase required!

Hills come in a variety of grades ie..resistance levels.  Athletes can use “steep” hills for power oriented runs, moderate hills for strength development and shallow hills for speed endurance. If you run “downgrade” and you have a speed assistance activity.

Hills come in a variety of surfaces- asphalt, dirt, grass, sand. Different surfaces introduce a different dynamic to challenge or even accommodate an athletes needs.

Hill running develops leg strength and power….simple.

Hill running teaches the ability to produce horizontal force.  Hill running provides the athlete with real-time feedback of their movements and how they  are producing force, this teaches efficiency.

Hills slow the athlete down so that sprint coordination can take place. It provides enough resistance to ‘mute” an athletes “noisy” movements so they can organize those movements into the proper sequences for proper speed mechanics.

Find a hill, a great change of pace in your speed development program and they have a lot to offer. […]

Speed Development- Hill Running, for more than the obvious reasons.2021-05-11T12:12:49-07:00

Dealing with Frustration

Handling frustrations is one of those things that takes a while,  it’s a skill that you have to develop in sports. Parents need to help your athlete cope with frustration.

  • Let them know that it’s momentary. Remind them just to move on and engage the next moment.
  • Frustration teaches you patience. Let them know its a natural part of the learning and growing process.
  • Frustration is not all negative it teaches you how to have a strong mindset. It can build character.
  • Being frustrated can teach you to how to get into that Zen moment, that zone, to  overcome those frustrations through concentration.

Parents don’t be too quick to give them the answers, instead of doing that, let them work through the process, coach them but let them give you the answers of how they feel so they can learn how to be resilient and learn how to make their own decisions, learn how to work through their frustrations.

Check out Dealing With Frustration  on the “The Brand” & “The Source” podcast show.

By Aaron Thigpen, Gamespeed Sports March 2021

Dealing with Frustration2021-12-17T13:43:18-08:00

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

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

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.

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Written Homework Routines

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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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