What's the biggest secret for improving your speed as an athlete?

The truth is, there is not any one type of training that is better than the other, only the type that is best suited for you to address your specific needs at your stage of development.

Wait, I know what you're thinking. And, yes, on the surface, it can sound a little confusing.

But, all that it means is that 1) Don't believe all the crazy hype out there about the so-called-social-media-expert-coaches that tell you you have to train speed doing using high tech gear, special exercises or facilities, or that no one can train it like they can and 2) Don't overcomplicate it. Find a coach that can keep it simple and provide you with a plan and the coaching you need to elevate your game.

There are really just 3 Key (Steps) Training Areas to Getting Faster.

Let's start with the first one, which is improving your ground force application.

Key #1: Train to Improve Ground Force Development

This is how much force you apply to the ground with each time your foot touches the ground.

Ultimately, the more force you can apply, the greater propulsion you have going forward, which can affect your stride length and your stride frequency.

If you can generate more force into the ground at each foot contact, it moves you forward at a faster rate.

But, an important piece for ground force is to train the ankle, tendons and joints of the lower limbs (legs) to reactively strike the ground without losing force or "time" - in other words, if the ankle and foot is weak, when the foot strikes, force driven into the ground dissipates (you lose some of it) and it takes longer to pick the foot back up to continue the running cycle.

So, it is important to be training with explosive plyometrics and exercises designed to produce maximum force from a static or non-moving position (like a single hurdle jump) AND reactive plyometrics that will train you to take force and quickly, reactively absorb and reactivate to produce force again, repeatedly (like jumping multiple high hurdles). And, don't forget to train the ankles and foot for strength, stability, and 'stiffness' relative to what is needed to sprint.

Also, keep in mind that ground force development is all about generating the most amount of force possible in as quick a time as possible, without losing energy (force) in the process.

In addition to various exercises and techniques you can use in the weight room, sleds (driving, pushing, and pulling) are excellent tools for improving ground force during sprinting.

Key #2: Train to Increase Stride Frequency

This is how many steps or foot contacts you take in any given distance.

There are several factors at play in this one, but an important piece to consider is that the goal is to get the foot off the ground as quickly as possible, cycle through your leg swing phases and then return it to the ground to propel you forward.

Putting more force into the ground more quickly helps with stride frequency, but you also must train to move your feet more quickly. Putting more force into the ground without the ability to keep the feet moving quickly doesn't always result in more speed. You must be able to move your feet quickly, and take your leg/knee/hip through the sprinting cycle stages as quickly as possible to get more speed.

Overspeed training or downhill sprinting has helped with this, and it also helps with increasing stride length, which is the next key.

Key #3: Train to Increase Stride Length

Stride length is exactly what it sounds like. But don't make the mistake of 'overstriding' your ability to recover and pull your leg back through to complete the sprinting cycle quickly, or you won't get faster.

Improving your hip mobility and flexibility, hamstring and hip strength, and doing overspeed training (or downhill sprinting) are all helpful in improving stride length.

Well, then, there it is. The 3 Keys to Getting Faster. Address these 3 main areas consistently, and following a customized plan, and you will get faster.

Remember, speed is one of the most important physical factors you need to develop and improve as you work to level up your performance.

While training as an athlete requires additional factors such as agility, quickness, acceleration, mobility, flexibility, coordination, balance, strength, power, specific conditioning, AND tightening up your nutrition, sleep habits, and utilizing recovery strategies. Make sure you are addressing these while also training your speed.

I know, it sounds like a lot, but when you're working with a professional performance coach, you should expect to have all of this in your training.

In order to perform at elite levels, you need to not only have the right coaches, you need to be in the right system, have the right mindset and goals, and then work your butt off on your road to success.

Find coaches who have mastered the art and science of developing top level ice hockey players, and elite level athletes.

Find coaches and a training system that focuses on teaching you and giving you the tools to be your best, when it matters the most.