Dramatically Improve Speed
and out Perform in
every sport


Most Powerful Joint in Sports is Under Trained

We all have two hip joints on each side of our anatomy, and these joints are responsible for our speed and strength. The hip joint is what actually initiates most types of athletic movement. Hip joints need six different planes of motion, but even athletes often skip over vital planes. These six planes of motion are: extension, flexion, adduction, abduction, and then both internal and external rotation. These planes of motion are essential for athletes to work on since failure to work these joints can result in hamstring injuries and other unfortunate setbacks while training. Key Takeaways: Although the hip… read more

Why Christian McCaffrey Is Training Like a Track Athlete This Offseason

When it comes to the workouts that Christian McCaffrey does, it’s not just about burning calories. His big achievement is to improve his speed so that he can improve his game out on the field. He is training more like a track athlete so that he continue his streak of being a powerful running back. There are muscle groups that only certain exercises can help to make a difference in and the dead lift is one of them. It’s actually a very important one. Key Takeaways: McCaffrey is giddy with the results, claiming he “absolutely” feels faster now than when… read more

It’s Not Them; It’s Us – Better Coaching With Young Athletes: Brett Klika

When coaching younger athletes, it isn’t out of the norm for there to be some complications surrounding communication disconnection. These disconnections directly impact how the coach can connect with the child, ultimately hindering or improving their level of skill retention during practices. Many coaches chalk these miscommunications as kids not listening, or a child being uncoordinated. In reality, it is up to the coach to take the time and find ways to effectively communicate with every child to bridge the gap of disconnection. Key Takeaways: Communication disconnect is often a limiting factor in how positive or negative our interactions are… read more

Speed Training – What They Never Told You!

In order to run more quickly there are certain muscle fibers that must be worked out in order to increase speed. Training those certain muscle fibers can be done with resistance training. The muscles that are used for speed are different than those that are used to build strength. Increasing your strength training, which is what a lot of athletes try to do, can actually slow you down because you are not training the right parts of your muscles. Key Takeaways: Isometric band training is the single most effective way to quickly increase speed of muscle contraction? Isometric training using… read more

Exercise Predictability, Isometrics, & Partial Reps with Jamie Smith, Part II

Coach Jamie Smith wants to help athletes through their process by combining methods to improve physical preparation and the ability to adapt to different physical skills. He believes that combining both predictable and unpredictable training approaches is the best way to tax the athletes appropriately and help them reach their goals. In addition, athletes should be taxed both physically and psychologically for the best effect. Read on to learn more about Coach Jamie Smith’s approach to training. Key Takeaways: Coach Jamie Smith believes that the best workouts combine predicable and unpredicatable situations for the athlete. He thinks that adding unpredictability… read more

Football Coaches and Slow 40 Times

If your team is unable to improve their 40 time, it might be you holding them back. The general wisdom is that you should push down hard on the ground if you want to improve your sprint time, but there is more that you can be doing. For example, exercising your hip flexors properly can make you sprint faster, and that can make all the difference in the game. Consider adding this hip flexor workout to your training regime. Key Takeaways: If your team is close to improving their 40 time, consider that you might be holding them back. Working… read more

How To Do The Turkish Get-Up

This exercise that is perfect for ball players that are on the field, gets a lot of weird looks because of how strange of an exercise it looks. But, if you are weak in any of the areas these movements focus on then it will for sure show up on the field. The movements are designed to strengthen your core as well as your hip and shoulder rotation, all of these things are important for your performance. Key Takeaways: Few exercises work as many attributes of athleticism at one time: shoulder mobility, hip mobility, torso rotation, core strength and muscular… read more

Is the Guru Always Right? – Brett Klika

Many people employ words of wisdom from strength and conditioning coaches into their own programs. This can work out well, but sometimes the context is different enough that the implementation is a bad idea. Here are some examples of general advice that might not work for your own setting. For example, using medicine balls is a time-honored tradition, but they can be dangerous for use with young children. Consider advice carefully before implementing it in your own programs. Key Takeaways: Sometimes implementing suggestions from big names in your field can lead to success, but not always. There are some ideal… read more

How To Become a Faster and Better Player in Days – Not Weeks or Months

There are two different types of fibers within your muscles, it can be hard to know how to train your muscles for speed rather than strength, and a lot of athletes become frustrated when they can’t figure out how to up their speed while they’re training, it’s often that the strength builds and not the speed. Use resistance bands gives your the right amount of resistance to train the muscles in the right way in order to improve your speed. Key Takeaways: Slow-twitch muscle fibers provide power and endurance, but speed comes from fast-twitch muscle fibers. You can hone your… read more

Jackie Bradley Jr. Robbed a Walk-Off HR in Mind-Blowing Fashion

Jackie Bradley seemingly channeled his inner spider man when he caught a ball that should have been one of the most epic hits, he instead decided to make sure that he had an epic catch instead. He also made it sound like it was no big deal, he simply just tracked the ball and then jumped in an effort to catch it. He was able to do so and robbed Trey Mancini of a great hit, although not completely intentional. Key Takeaways: The Orioles and Red Sox were tied in the 11th when Jackie Bradley Jr. robbed Trey Mancini of… read more

3 Tips to Keep Workouts Engaging For Young Athletes

If you are a young athlete and are getting bored of your workouts, you’ll have to be creative to keep them engaging and fun. First, switch up your routine. Try to change the number of reps and sets per exercise you do, and change the amount of weights you’re lifting. Next, do different types of exercises and work out different muscles daily. This will not only let your muscles heal properly, but it’ll make for a fresher routine. Finally, for cardio purposes do something fun like play tag or play dodgeball. Key Takeaways: To keep workouts engaging, you need to… read more

Why You Are Not Faster No Matter How Much You Workout

Many athletic people all the way from high school all the way up to the professional level tend to ignore some very important muscles that will help with your running speed. A lot athletes tend to think that working out the muscles all over your body will aid in improving your running speed. What really happens most of the time though, is that you overwork certain muscles and don’t work out your hip flexors enough, those muscles are responsible for your stride, the very thing that will improve your running speed. Key Takeaways: Data shows that athletic training, whether it… read more

Denzel Perryman Plans to Come Back Lean, Mean and Better Than Ever After His Brutal Season-Ending Injury

Perryman was at a weak moment when two large football players crashed together and caused a great deal of pain to his knee. He tried to play it off like it was no big deal but he was hurting. An MRI later revealed that he had torn his LCL and ripped his hamstring completely off. He figured his career was over and he had just signed a contract with the chargers. It wasn’t long after that, that the chargers extended his contract leaving him quite emotional. He is determined to get back in there though and is going above and… read more

The Weight Training ‘Rule’ That’s Actually Making You Weaker

Experienced weight lifters should spend more time lifting weights that vary in size. You can still partake in a training regimen that is high in intensity, as long as you lift weights at 85% your 1RM or more. You should ideally aim for 1-6 repetitions per set, since this will end up maximizing your strength. More volume is usually attained when trainers introduce this variable approach instead of sticking to the same weight each session. Key Takeaways: The heaviest weight of the set should be saved for last rep. using varied weights to work up to the final heaviest helps… read more

Training For Speed and Power with Limited Space and/or Equipment

People usually think that space and equipment are needed to train for speed and power, but sometimes space and equipment will be limited. With speed training, the ability to change directions and have agility is important, and this can be done with limited space. First 5-10-5 training is a great agility drill. The individual goes 5 yards, sprints 10 yards in the opposite direction and then sprints 5 more yards back in the opposite direction. This is a great agility drill that can be done with limited space. The name of this drill is called pro agility, and it can… read more

How to Become Faster Than Ever!

Free Lessons on Getting Faster!

Free Exercise on Video & How to Get Faster Than Ever Before!
Running Speed Lessons
We respect your email privacy!
One click unsubscribe anytime.

Dr. Larry VanSuch’s Training Used Worldwide by Athletes at Every Level.

Seen here with David Oliver - USA 110m High Hurdles Champion.

Get Your Own Speed Training Program.


Outperform your competition like never before starting in days!

NFL Cornerback Sprints Fastest 40 Ever!

runs fastest 40
AQSpeed Trail Blazer:

Mark Parson

NFL Cornerback Runs Fastest 40 After One Week of Training

Breaking Records

AQSpeed Trail Blazer:

Anthony Chesson

Breaks 200m Southern Classic record set by NFL Pro-Bowler

Becomes 2 Time All American!


AQSpeed Trail Blazer:

Darrell Wesh

ACC 200m Gold Medal
HS 60m National Champion
2 Time Collegiate All American

Goes From 2nd String Sub to State Honors!


AQSpeed Trail Blazer:

Mick Baker

Smallest player, batting 4th, leads team to Iowa State Championship, Named Tournament RBI Leader