How to actually get faster: Beyond the Yellow Ladder

Speed is ALWAYS NEEDED, NO MATTER THE SPORT!

Getting faster is every athlete’s goal — but most don’t actually know how to train for real speed. It takes more than a yellow ladder and a few YouTube drills. True speed development starts with testing and training smart.

Strength helps support and enhance an athlete's Speed. The weight room will always compliment your Speed and Power Training.

The first step is to find out where you currently stand. Test sprint distances from 10 to 40 yards to measure your acceleration and top-end speed. Laser timing gates are the gold standard for accuracy, but a stopwatch or GPS unit can work as alternatives if that’s all you have access to.

For high school athletes with college aspirations, it’s worth seeking out a Strength & Conditioning facility that has the right technology and can build a program tailored to your needs. Accurate data plus individualized training is what separates good athletes from elite ones.

Athletes today require guidance and structure that is provided by a qualified strength coach. Young athletes cant be expected to develop themselves.

Strength training should form the base of your program. It enhances both speed and power, improving every aspect of performance. Consistency is critical — aim for 1–2 speed sessions per week in-season, and add an extra day in the off-season. Your plan should include a mix of acceleration work, max-velocity sprints like Flying 10's, and power and strength training throughout the year.

And remember: recovery matters, but so does effort. You don’t need another recovery day if you’re not training hard or consistent enough to require one.

Speed is earned through data-driven training, strength, and commitment — not gimmicks.