When it comes to athletic performance, speed training is nothing short of a cheat code. Whether you’re a basketball player, golfer, volleyball player, or any other type of athlete, speed training has the potential to transform your game in ways you might not expect. It’s one of the most efficient and impactful ways to build strength, cut fat, and even boost your body’s natural production of growth hormones. But what most people don’t realize is that speed training isn’t just for sprinters—it’s for **every athlete, in every sport.**
Why Speed Training is Essential for All Athletes
The ability to move faster, react quicker, and explode with power applies to every sport out there. From golf to volleyball, speed plays a critical role.
Take golf, for example. Most people think of it as a slower, skill-based game, but generating power in your swing is all about explosive rotational speed. The faster and stronger your body can move through the swing, the more power you’ll generate, and that comes directly from training for speed. These are CNS based movements and the more your CNS is activated the more you’ll be able to apply that in your swing.
In volleyball, speed is everything. Whether it’s quickly reacting to a serve, moving laterally across the court to block, or powering up for a spike, the ability to move fast and efficiently gives players a significant edge. It’s not just about jumping high; it’s about getting into the right position quickly enough to make the jump count. Let alone the impact increasing your speed can have on your vertical.
Now, let’s talk about something all parents should know: the true scientific benefits of speed training.
The Science Behind Speed: Strength, Fat Loss, and Hormonal Boosts
Speed training isn’t just about running faster. There’s a lot more going on under the surface. When you sprint at 95% or more of your max velocity, the forces placed on your body are incredible. In fact, when you sprint at top speed, your hamstrings absorb forces equivalent to six times your body weight. No exercise in the weight room, no matter how heavy, can simulate that kind of stress on the muscle. This level of force leads to increased leg strength that directly translates to improvements in every sport.
Then there’s the fat-burning effect. High-intensity speed training spikes your heart rate and metabolism, creating an afterburn effect known as excess post-exercise oxygen consumption (EPOC). This means that even after the workout, your body continues to burn calories at a high rate—helping athletes stay lean and explosive.
And here’s something that often surprises people: Speed training has a massive influence on your body’s hormonal balance, especially when it comes to HGH (Human Growth Hormone). Studies show that two 20-second sprints at maximum effort can boost HGH production by up to 200%. HGH plays a critical role in muscle growth, recovery, and overall physical performance. This means that with just a few sprints, you’re naturally enhancing your body’s ability to build muscle and recover faster.
Why Speed Training is Irreplaceable for Athletes
One thing I always stress to athletes and parents alike is that speed training is irreplaceable. Sure, lifting weights is important, but nothing mimics the level of force on your hamstrings and lower body like sprinting does. When you’re sprinting at max speed, the biomechanics and stress on your muscles are simply unmatched by any exercise you can do in the weight room. That’s why every single athlete I train—whether they play football, basketball, soccer, golf, or volleyball—includes speed work as a key part of their training regimen.
Take this for example: A basketball player might need to sprint down the court on a fast break, but a volleyball player needs the same explosive speed to move from one side of the net to the other during a rally. A golfer might not sprint during a round, but the fast-twitch muscles developed through sprint training can add serious power to their swing. The foundation is the same: you need to be explosive, quick, and strong to succeed in any sport.
Why Every Athlete Should Train for Speed
So, when parents ask me whether their son or daughter should incorporate speed training into their routine, the answer is always a resounding YES. Speed is the common thread that ties all sports together, and when trained properly, it has a domino effect on every other area of athleticism. In fact, we can even determine an athletes “readiness to perform” by training speed! When your son or daughter is no where near their PR in a specific speed event it is evident that they are not performing for a specific reason. Are they over-working, not sleeping enough, not eating enough, or simply just need a day off? Great, now we can help make those informed decisions through our speed training.
In conclusion, speed training improves strength, enhances your CNS, promotes fat loss, and boosts recovery—all critical components for an athlete’s long-term success.
If you’re serious about giving your child the edge they need to compete at a high level, speed training could be the missing link. It’s not just about running fast—it’s about building a body that’s strong, explosive, and capable of performing at its peak in any situation. And in my experience, that’s a game-changer for any athlete, regardless of their sport.
