Speed Academy: Training by Kyle Donsberger in TrainHeroic

Speed Academy

Impulse Athletics

Football , Basketball, Hockey, Volleyball, Baseball , Speed, Field Sports, Youth Sports
Coach
Kyle Donsberger

Speed Academy is designed to give you tangible results in 6 weeks. This program was meticulously created by the Performance Director of Impulse Athletics based on specific training methods that he has used in his training as a Team Canada Development Skeleton athlete with proven results. The goal of this program is to provide you, the athlete, with the tools to harness the most effective ways to move. This will improve your ability to accelerate and change direction upping your game to a whole new level.

There have been multiple studies across various sports that describe the major difference between elite athletes and the mediocre ones is their ability to accelerate. Through this program you will be given the tools to help effectively change your mechanics for the better and understand how to move more efficiently.

The way we are going to work on your mechanics are by working on generating more force through plyometric drills, learning how to control the direction of the force you generating through plyometrics, speed, and coordination drills and improving movement economy by putting you in more efficient positions through all the drills.

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Improved Acceleration & COD Mechanics
We are going to work on improving your ability to accelerate by putting your body in a better position to generate force and control that force. This will also improve your ability to change direction. By focusing on how you move and working on generating more force you will find that you feel more explosive and stable, leading to better speed and acceleration.
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Better Movement
By applying the methods taught in the various drills you will improve your ability to move. By learning how to utilize your posterior chain you will have improved power and a better ability to control that power leading to a better ability to execute in your sport.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, & keep you going longer all through an app.
Equipment
Required
Space (ex. track or field)
Recommended
Cones
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Sample Week
Week 1 of 6-week program
Sunday
Plyometric Day 1

Prep

A

Track Warm-up

General movement to get the heart rate up My warm-up is 200-400m jog to warm up, arm circles (forwards and backwards), lateral arm swings, sprint arms, grass sweeps, forward bends (forward, lateral each side), lateral lunges, leg swings (forward, lateral)

B1

Strides

3 x 30

B2

Skips for Height

2 x 20

C1

Double Leg Hop

1 x 4

C2

3 Double Leg Hop

4 x 1

D1

Single Leg Hop

1 x 3

D2

3 Single Leg Hop

2 x 1

E1

Vertical/Horizontal/Vertical

1 x 3

E2

Vertical/Horizontal/Vertical/Horizontal/Vertical

1 x 3

F

Bounding

3 x 20

Tuesday
Standing Starts Day - Beginner Day

Prep

A

Track Warm-up

General movement to get the heart rate up My warm-up is 200-400m jog to warm up, arm circles (forwards and backwards), lateral arm swings, sprint arms, grass sweeps, forward bends (forward, lateral each side), lateral lunges, leg swings (forward, lateral)

B1

Strides

3 x 30

B2

Wall Drill

2 x 10

B3

Dead Legs

2 x 20

B4

Build Up

3 x 30

C1

Standing Start

3 x 10

C2

Standing Start

3 x 20

C3

Standing Start

3 x 30

Thursday
Technical Speed Day - Good Pace

Prep

A

Track Warm-up

General movement to get the heart rate up My warm-up is 200-400m jog to warm up, arm circles (forwards and backwards), lateral arm swings, sprint arms, grass sweeps, forward bends (forward, lateral each side), lateral lunges, leg swings (forward, lateral)

B1

Strides

3 x 30

B2

Wall Drill

2 x 10

B3

Dead Legs

2 x 20

B4

Walking Strides

2 x 20

Skill/Tech

C

Good Pace Session

Focus on technical running form Do 2 sets of the good pace session: GP/PU/FR/F GP/PU/FR/F Good Pace (GP) = a step above a stride (65% speed), focus on 3 technical cues (ex. high knees, long stride, stay tall) Pick Up = a step above GP (75-80% speed), focus on 2 most important technical cues (ex. long stride, stay tall) Fast Relaxed = a step below full speed (90% speed), focus on most important technical cue (ex. long stride) Fast = full speed, be aware of what is breaking down (ex. stride length shortens) but consciously focus on moving at full speed

D

Strides

3 x 30

Coach
coach-avatar Kyle Donsberger

Certified Strength and Conditioning Coach who comes from a track and field background and competed nationally and internationally for Canada in Skeleton. Years of experience making athletes faster through these training methods offered here to you today.

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Step up your game

By completing this program it will instantly step up your game and set you apart from the competition. You're ability to move faster and more efficiently really will take your game to a whole new level.

Get Speed Academy
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FAQs
Why would I choose this program?
The training methods in this program have been used and shown successful through 100s of different athletes, over multiple years of being practised.
Who is this training for?
This training is designed for anyone who wants to get better at running faster. There are some challenging exercises but if you are determined to get faster, this program is right for you.
What sports does this program help most?
This is a fundamental program to make you more athletic. It can be applied to any sport and I have had success utilizing it on any athlete no matter their sport. If you need a faster first step, no matter the sport, this is for you.
Speed Academy