Speed training is something a lot of athletes think about once the season gets close. But the truth is, the off-season is where real speed gains (and injury prevention) actually happen. Whether you’re a parent trying to understand what your athlete needs or an athlete yourself, understanding why speed training matters can make a big difference in performance when the season starts.
Read more for a simple breakdown of what speed training is, how it changes by sport, and why the off-season is such an important window.
What Is Speed Training?
When most people hear “speed training,” they think about running fast in a straight line. That’s part of it, but speed training is more than just sprinting forward.
There are two main components:
- Linear speed: Straight-ahead speed. This is what you see in a 40-yard dash, a 60-meter sprint, or a home-to-first sprint in baseball.
- Lateral speed: Side-to-side movement and the ability to change direction quickly. This includes reacting, stopping, starting, and moving efficiently in multiple directions.
Both matter. In most sports, being fast in a straight line is important, but the ability to change direction and react is just as critical.
Does Speed Training Look Different for Different Sports?
Yes, absolutely.
Speed training is always built around improving movement efficiency, force production, and power. But how that speed is trained depends heavily on the sport.
For example:
- Baseball athletes need strong acceleration and the ability to hold speed over short distances, like sprinting from home plate to first base.
- Basketball athletes are more acceleration-driven. They need to speed up, slow down, stop, react, and change direction constantly. Top-end straight-line speed matters less than quickness and control.
Even though both sports use speed, the way athletes train for it looks different. That’s why speed training should always be sport-specific.
Why the Off-Season Is So Important for Speed
The off-season is where athletes often make one big mistake: they stop sprinting.
After a short recovery period, speed training becomes critical. Research shows that if an athlete goes about five days (plus or minus a few) without sprinting at 80 to 90 percent of their maximum speed, speed begins to decline.
Over a typical eight to twelve week off-season, this adds up quickly.
Without regular high-speed sprint exposure:
- Mechanical efficiency decreases
- Elasticity in the muscles is lost
- Rate of force development drops
An athlete might get stronger in the weight room, but if they are not sprinting, that strength does not translate well onto the field or court.
Injury Risk and the Off-Season
Skipping speed work in the off-season doesn’t just affect performance. It also increases injury risk.
One of the most common issues seen at the start of a season is soft tissue injuries, especially hamstring strains. These injuries often show up early because the athlete was not exposed to sprinting and high-speed movement during the off-season.
Sprint training helps condition the hamstrings to handle force and speed. Without it, the body is not prepared when practices and games ramp up quickly.
A Common Speed Training Mistake
One of the biggest mistakes athletes make is focusing too much on drills and not enough on actual sprinting.
Ladder drills, form drills, and short choppy movements can be helpful. They teach mechanics and body positions. But they are not enough on their own.
To get faster, athletes must:
- Learn proper sprint mechanics
- Express those mechanics at high speeds
- Sprint at near-maximal effort
Form work builds the foundation. Sprinting drives the adaptation.
How Speed Progress Is Measured
Good speed training is measured, not guessed.
Speed assessments often include:
- Linear sprint testing such as 10, 20, or 40-yard sprints
- Change-of-direction testing like a 5-0-5 or 5-10-5 drill
Tracking these numbers regularly helps show whether training is actually working. Since athletes respond differently to the same program, ongoing testing allows adjustments to be made so each athlete continues progressing at the right pace.
How Often Should Athletes Train Speed in the Off-Season?
This depends on the sport and the athlete.
For contact sports like football, a short recovery period after the season is important. A one to two week break allows both physical and mental recovery.
Once training resumes:
- Two to four speed sessions per week is typically enough to drive real improvement
- Training only once per week often leads to maintenance or continued speed loss
Sprint exposure spaced too far apart can still allow speed to decline. Consistency matters.
The Takeaway
Speed training is not something to save for right before the season starts. The off-season is where speed is built, protected, and prepared.
A balanced approach that includes recovery, sprint exposure, proper mechanics, and consistent tracking helps athletes show up faster, stronger, and more resilient when it matters most.
Ready to Train With Ernie?
If you’re looking for structured, sport-specific speed training guided by real data and experience, Ernie works with athletes at the Spooner Sports Institute.
Training focuses on:
- Improving linear and lateral speed
- Reducing injury risk through proper sprint exposure
- Measuring progress so training stays individualized
Whether you’re preparing for an upcoming season or using the off-season to build a stronger foundation, working with Ernie provides a clear, intentional approach to speed development.
Learn more about training with Ernie at the Spooner Sports Institute or schedule a session today.