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Speed Training


The Base Training Package for Ben Johnson is a step-by-step program that provides a structured approach to training, allowing athletes to progress systematically towards their goals. It is designed to be adaptable to different skill levels, making it suitable for both aspiring athletes and seasoned competitors.



Speed training is a targeted and systematic approach to enhancing an individual’s ability to move rapidly and efficiently. It is a specialized form of physical conditioning designed to improve the speed at which muscles contract and generate force, leading to faster and more powerful movements. Whether for athletes looking to excel in sports, fitness enthusiasts aiming to boost their performance, or individuals seeking overall agility, speed training plays a crucial role in achieving these goals.

Key elements of speed training typically include:

  1. Biomechanics Analysis: Understanding the mechanics of efficient movement is fundamental to speed training. Coaches or trainers often assess an individual’s running or movement mechanics to identify areas for improvement.
  2. Acceleration and Deceleration Techniques: Speed training focuses on both accelerating and decelerating quickly. Training programs incorporate drills and exercises that emphasize explosive starts, rapid changes in direction, and quick stops.
  3. Sprint Training: Sprinting is a fundamental component of speed training. Sessions may involve short, intense sprints to enhance stride length, frequency, and overall sprinting technique.
  4. Plyometrics: Plyometric exercises involve rapid muscle contractions and explosive movements, helping to improve power and quickness. Jumping exercises, bounding, and box jumps are common examples.
  5. Agility Drills: Speed is not just about straight-line running; it involves the ability to change direction rapidly. Agility drills, such as cone drills and ladder drills, are incorporated to enhance agility, coordination, and responsiveness.
  6. Strength Training: Building strength, especially in the lower body, is essential for speed development. Resistance training, including squats and lunges, helps improve the force production capacity of muscles.
  7. Flexibility and Mobility: Maintaining optimal range of motion is crucial for efficient movement. Stretching and mobility exercises are integrated into speed training programs to enhance flexibility and reduce the risk of injury.
  8. Interval Training: High-intensity interval training (HIIT) is often utilized in speed training. It involves alternating between short bursts of intense activity and periods of rest or lower-intensity activity, helping improve cardiovascular fitness and anaerobic capacity.
  9. Reaction Time Training: Quick decision-making and reaction time are critical components of speed. Training may include drills to enhance cognitive processing and reaction speed.
  10. Rest and Recovery: Adequate rest is crucial for preventing overtraining and promoting optimal performance gains. Balancing training intensity with sufficient recovery time is a key aspect of any effective speed training program.

Speed training is a dynamic and multifaceted process that requires a combination of technique, strength, and conditioning. Tailored programs, often designed by coaches or fitness professionals, can help individuals unlock their full speed potential while minimizing the risk of injury.


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