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Welcome to the PTS Strength & Conditioning Room

PTS - The Source for Sport and Performance Training. We specialize in Athlete Development.
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Train for Acceleration and Speed!
Search through our collection of exercises and integrate them into your workouts!

All of the exercises listed on this page target and train Speed. A fundamental component of Speed and Acceleration training is rate of force development. In physical terms, this means that to train for Speed, the training athlete must concentrate on increasing the velocity of their movement and their strength / power profile. As a result, Speed training requires well developed total-body strength and good mobility throughout the hips and torso. In our collection of Speed Training exercises we have included exercises that target all elements and factors that influence an athlete's ability to accelerate and generate max. Speed.

Speed can be defined in multiple ways, each accounting for a different capability. An athlete training for Speed is encouraged to integrate exercises that train maximum linear Speed, maximum change of direction Speed (Agility), and sport-specific Speed. Sport-specific Speed refers to the speed demands and distance profiles characteristic to individual sports. When training for Speed, and sport-specific Speed, the training athlete or coach should attempt to integrate work and rest ratios, and training distances (10m, 20m etc.) that are typically encountered during sport or game play. Each Speed training session should have a defined goal so that the repetition, distance, and recovery loads are specific to developing the energy-systems responsible for the type of Speed being trained. For assistance or a consultation regarding the development of a Speed Training Session, please contact us.

Each of the exercises can be modified to the individual capabilities of the athlete and should be prescribed according to the goals and structure of the athlete's individual training programs, and the type of Speed that is being trained.

Back Squat

Clean & Jerk
Hang Clean

Quick Body Squats to Sprint

Get Up & Go's
Deep Lateral Lunge - Shuffle
Knee Stand Lateral Bounding

Scissor Jumps | Split Squat Jumps
Eccentric Squat with Weight Plate
Squat to Weight Plate Press
Squat to Iso-Lateral Bar Press
Iso-Lateral Snatch
Quadruped External Hip Rotation with Leg pushes and pulls
Bench Step-Ups with Weight Plates
Single Leg vertical Bench Jumps

Push-Up hold to Rapid Hip Flexion
Push-Up hold on Stability Ball - Leg Pulls & Pushes
Reverse Lunge to Rapid Hip Flexion

Quadruped Glute Pushes

Box Jumps
Depth Jumps

Sumo Squat - Body Weight

Kneeling Adductor Kick-Outs
Kneeling Adductor Stretch
Kneeling Hip Flexor / Quadriceps Stretch
Hip Butterflys
Knee Fall-Outs
Glute | Back Bridge

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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
Content Copyright Performance Training Systems 2007
Website Design Copyright MVP Web Consulting 2007