Albert K. Park

                        Dr. Bob Ward the Sports Scientist and Conditioning Coach for the Dallas Cowboys from 1976 to 1989 and speed coach legend was definitely before his time. After speaking with Dr. Ward allow me to paraphrase our conversation, “the single most important component to increasing speed and agility is explosion in weight training.” This is the methodology of explosive exercises in training, or sometimes known as ballistic training. At Integrated Athletic Development in Carrollton, TX I have heard these words over and over again from performance coaches such as, Bryan McCall, Brian Weese, and sports agents such as Scott Casterline and Adam Sattler.

                     Parents, athletes and coaches alike ask the same question. How do I become faster? Or, I want my child to be quick, my athlete more agile and use the fast twitch muscles and explode during competition. A position statement from the National Strength and Conditioning Association states, “Resistance exercises characterized by maximal or near maximal rates of force development or by high accelerations, usually referred to as “explosive exercises,” are effective for enhancing physical performance.” In our philosophies involving acceleration in sport, explosive exercise is a necessity for optimal performance. These functional, yet explosive movements transfer over directly onto the field, court, pitch, diamond, etc. Again, keeping in mind the NSCA, specificity in training is key for the athletes in their respective sport. Stimulation, proper movement, patterns and velocity of specific muscles are the grass roots in training to being faster.

                   As an athlete matures and, when properly taught, ballistic/explosive training does not involve excessive risk of injury. In fact, “reduction of athletic injury risks associated with participation in sports involving high rates of force development [such as football] or high accelerations, [such as long jump] probably require some training with exercises involving high rates of force development or high accelerations.” In other words, practice like you play, and play how you practice or train.

                   Appropriately lift, accelerate, and release the weight, rather than slowly moving it as in other forms of weight training. This explosive movement will require the central nervous system to coordinate and produce the greatest amount of force in the shortest time possible. Again athletes train for a purpose and explosiveness serves a purpose that will transmit directly.

                 This short article is just the tip of the iceberg to increasing your speed. Consistent intelligent training, technique and hard work go hand in hand in becoming explosive and fast; along with lifestyle elements such as nutrition and recovery. Few have the DNA; there is no special trick to being fast. Even then those who are born with speed need to work to maintain their gift and increase it.