Skill and Output: The Balancing Act in Speed Training


Skill and Output: The Balancing Act in Speed Training


Creating a significant change in speed isn’t just about fast movement; it’s about skill development and output optimisation. Within the sports speed system, there exists a clear understanding of this principle, which is why it yields successful results. Certain exercises serve specific purposes at different stages, with skill and technique forming the foundation for achieving true speed gains. In this blog post, we will explore the importance of balancing skill development with output in speed training and how it contributes to improved performance on the field.

Balancing Skill and Output:

In speed training, it’s crucial to recognise that the outcome of fast movement is the desired goal, but it should not be the starting point. Instead, the focus should be on developing the necessary skills and techniques that pave the way for enhanced speed performance.

One example of a fundamental exercise is the wall drill variation, which initially serves as a technical drill. By practicing and mastering this drill, athletes achieve competency in their movement patterns, leading to a crucial milestone: a net increase in speed.

Motor Learning and Utilizing Strength:

When an athlete demonstrates competency in technical drills, it signifies a higher level of motor learning. At this point, their existing strength becomes more useful, as they have acquired the necessary coordination and control to apply it effectively.

Creating Load Tolerance and Specific Strength:

To further enhance speed and performance, it becomes essential to create load tolerance in different positions through various means. This process is aimed at generating specific strength training effects, enabling athletes to explore speed and force in more precise angles and velocities.

Foundation for a Resilient Body:

The focus on skill development and specific strength training not only enhances speed but also serves as a foundation for creating a resilient body. By building structural strength, athletes can withstand the demands of high-speed movements, reducing the risk of injuries and improving overall durability.

Maximizing Skill Development: Dial Up the Intent

When performing skill-based exercises like the wall drill, it is crucial to go beyond mere repetitions. Instead, athletes should amplify their intent and approach the drill with a high level of focus and effort. By doing so, they can fully engage the muscles and neural pathways involved, maximizing the benefits of the drill.


In speed training, skill development and output optimisation go hand in hand. Prioritising skill acquisition and technique mastery sets the stage for improved speed performance. By progressing through drills and exercises with intent and focus, athletes can unlock their true speed potential while also building a foundation of strength and resilience. Remember, it’s not just about going through the motions; it’s about investing the necessary effort to drive meaningful change and excel in the realm of speed.

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