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!
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Search through our collection of exercises and integrate them into your workouts!
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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.
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Back Squat |
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Clean & Jerk |
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Hang Clean |
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Quick Body Squats to Sprint |
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Get Up & Go's |
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Deep Lateral Lunge - Shuffle |
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Knee Stand Lateral Bounding |
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Scissor Jumps | Split Squat Jumps |
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Eccentric Squat with Weight Plate |
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Squat to Weight Plate Press |
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Squat to Iso-Lateral Bar Press |
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Iso-Lateral Snatch |
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Quadruped External Hip Rotation with Leg pushes and pulls |
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Bench Step-Ups with Weight Plates |
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Single Leg vertical Bench Jumps |
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Push-Up hold
to Rapid Hip
Flexion |
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Push-Up hold on Stability Ball - Leg Pulls & Pushes |
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Reverse Lunge to Rapid Hip Flexion |
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Quadruped Glute Pushes |
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Box Jumps |
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Depth Jumps |
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Sumo Squat - Body Weight |
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Kneeling Adductor Kick-Outs
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Kneeling Adductor Stretch |
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Kneeling Hip Flexor /
Quadriceps Stretch |
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Hip Butterflys
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Knee Fall-Outs |
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Glute | Back Bridge |
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