Speed and agility are often incorrectly perceived as independent from strength. Strength and speed strength training are prerequisites for acceleration and deceleration.

Speed strength training enhances rapid force development and high power output and is the foundation for speed and agility

Speed strength is an expression of power, which is covered in greater detail in the Strength and Power section.

Training 4 speed strength

A functional method for developing speed strength is resistance sprinting - this includes accelerating up hills, wearing a weighted vest, pulling a sled, or with partner.

The aim is to apply resistance without affecting the player's running mechanics too much and provoking an explosive knee and arm punching action, and explosive leg drive off the ground. A weight no greater than 10% of your bodyweight is recommended for sled acceleration training. However, a heavier weight may be used for contact power and breaking tackles.

A short sprint with a heavy sled (greater than 10% of bodyweight) would simulate bursting through a tackler

Training for speed strength should be progressive and introduced once a sound strength and stability base is present.