Be an Elite Coach, Build Elite Athletes

Things to develop your coaching and have a greater impact on your athletes. You define what your “elite” is!

By Isaac Leung, Athletic Skills

Hey reader,

Speed wins games. Whether it’s a rugby player breaking the line, a footballer exploding past a defender, or a tennis player reaching the net, speed and agility are the difference-makers.

But are you really training speed in a way that transfers to sport?

Too often, I see perfectly executed speed drills in practice that completely fall apart in a game. Why? Because many coaches train speed in isolation—focusing on drills that don’t reflect real competition.

If speed isn’t being trained in the context of the game, it’s just exercise—not performance training.

Also, before we go further I wanted to highlight how you can get more support 🙂 

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🚫 The #1 Speed Training Mistake Coaches Make

💡 Think your speed drills are making athletes faster in competition? Think again.

Many coaches rely on fancy drills, over coaching, and sprint mechanics drills to develop speed. The problem? Speed in sport isn’t about perfect form in a straight-line sprint—it’s about reacting, changing direction, and accelerating at the right moment.

✅ Speed isn’t just about mechanics—it’s about decision-making and reacting to the game.

💭 I’ve seen it too many times: a player flies through sprint drills in training, but in a game, they hesitate for a split second, react too late, or take an inefficient route to the ball. That’s because they never trained speed in a reactive, game-like scenario.

🔹 Fix It: Train Speed in Context

🔸 Use reactive drills – Instead of pre-planned sprints, use partner chases, mirror drills, and unpredictable changes of direction to simulate real game demands.
🔸 Integrate speed into decision-making – Instead of isolated sprinting, add reactive elements like visual or verbal cues to force athletes to think while moving.
🔸 Make it game-specific – Ensure sprinting, cutting, and accelerating mimic actual in-game movements.

💡 Key Takeaway: If speed training isn’t reactive, it isn’t preparing athletes for real competition.

💪 Strength is the Foundation for Speed & Agility

💡 You can’t be fast if you’re weak.

One of the biggest misconceptions about speed training? That it’s just about running mechanics and footwork drills.

✅ Strength is a non-negotiable for developing speed.

Without lower body strength, an athlete can’t apply enough force into the ground to accelerate efficiently. Without core stability, they’ll be wasting energy through inefficient movement.

🔹 The Must-Have Strength Training for Speed

🔸 Lower Body Power: Squats, deadlifts, and Bulgarian split squats build explosiveness.
🔸 Posterior Chain Strength: Hamstring and glute work (Nordics, hip thrusts) help with sprint mechanics & injury prevention.
🔸 Core Stability: Anti-rotation exercises (Pallof presses, dead bugs) improve control & efficiency in movement.

💡 Key Takeaway: Strength training isn’t separate from speed training—it’s the foundation for it.

🏃‍♂️ Agility is NOT Just About Quick Feet Drills

💡 Being able to move quickly means nothing if your athlete reacts slowly.

Ladder drills, cone drills, and pre-planned footwork exercises do not develop true agility. Why? Because agility isn’t just about movement—it’s about reacting to the game at speed.

🔹 Fix It: Train Agility Like It Happens in Sport

🔸 Use reaction-based drills – Have players react to a moving opponent, visual cues, or game-like stimuli.
🔸 Integrate change of direction into game-speed play – Use 1v1 situations, small-sided drills, and unpredictable scenarios.
🔸 Focus on braking & re-acceleration – Strong athletes decelerate & change direction more efficiently. Train eccentric control & landing mechanics.

💡 Key Takeaway: Agility = decision-making at speed. Train it accordingly.

🔥 The Secret Weapon: Using Warm-Ups to Build Speed Over Time

💡 Speed development doesn’t have to take extra time—if you do it right.

Warm-ups aren’t just preparation—they’re an opportunity to “microdose” speed training. Over time, 5-10 minutes of well-structured drills can make a massive impact.

🔹 The Perfect Warm-Up for Speed Development

🔸 Day 1: Lateral movement & agility-based drills
🔸 Day 2: Acceleration mechanics & first-step explosiveness
🔸 Day 3: Maximum velocity & upright sprinting mechanics

💡 Key Takeaway: Don’t waste warm-ups. Use them to reinforce speed & agility fundamentals consistently.

🏥 Returning Athletes to Speed After Injury – Do It Right

💡 Sprint too soon, and they’ll be sidelined again.

Many athletes re-injure themselves because they return to full-speed sprinting too soon. Returning to speed must be progressive.

🔹 The Right Way to Reintroduce Speed Training

🔸 Start slow: Begin with low-intensity movement drills (A-marches, lateral work).
🔸 Progress to resisted sprints: Light sled pushes rebuild strength & confidence.
🔸 Gradually add change of direction: Increase intensity & complexity over time.
🔸 Return to full sprinting last: Only once strength, confidence, and mechanics are restored.

💡 Key Takeaway: Rushing speed training after injury = high risk of setbacks. Progress it properly.

🚀 Are You Training Speed & Agility the Right Way?

Here’s a quick self-check for your speed & agility training:

✅ Are you training speed in a way that transfers to the game?
✅ Are your athletes strong enough to be fast?
✅ Is your agility work based on reaction, not just footwork?
✅ Are you using warm-ups to develop speed over time?
✅ Are you reintegrating speed correctly after injuries?

🔹 If you’re missing any of these, your athletes aren’t reaching their full potential.

📢 Want to go deeper on these topics and learn from some of the best coaches in the industry?

Join the Athletic Skills Community—a private network of 140+ coaches dedicated to improving athletic performance through evidence-based training and expert insights.

🚀 Get a 30-day FREE pass and gain access to:
✅ Exclusive coaching discussions and Q&As
✅ Access to industry experts in strength & conditioning
✅ A network of like-minded coaches sharing real-world solutions

🔗 Reply with word “COMMUNITY” to claim your free 30-day pass! 

Need more help? Reply to this email and let’s chat!

Speak soon,

Isaac 🙂 

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