SPEED

DEVELOPMENT
Bobby Stroupe
Founder, President | APEC
Elite Trainer Network | NIKE
 Continuing Education
• Fellow of Applied Functional Science (FAFS) - Gray • SAQI Senior Level Instructor (Speed, Agility, Quickness)
Institute of Applied Functional Science
• Advanced Strength and Power Certification - Dr. Dan
• Functional Manual Reaction Therapy (FMR) - Gray Baker
Institute of Applied Functional Science
• Applied Neuroscience of Peak Performance Certification
• Bachelor of Science Degree in Health, Physical (Sports Psychology)
Education, and Recreation- SOSU
• Performance Specialist Certification - XPS
• Performance Enhancement Specialist (PES) - Nation
Academy of Sports Medicine • Tactical Training Systems Certification - TTS

• Certified Strength and Conditioning Specialist (CSCS) - • Physical Fitness Specialist - The Cooper Institute
NSCA
• United States Level I Rugby Sevens Coach - USA Rugby
• Corrective Exercise Specialist (CES) - National Academy
• Primal 7 Level 1
of Sports Medicine
• Pending Masters in Sports Psychology (USSA)
• Olympic Sports Performance- USA Weightlifting
• 4D Training Mentorship (T4G)
• Pose Method® Certified (POSE TECH) - Dr. Romanov
Olympic Speed Coach
 BACKGROUND AND INFLUENCES
• TEXAS SAQ (Tim Powers) • Dan Pfaff

• High School Level (G.A. Moore) • Charlie Francis

• Dr. Tudor Bompa • Lance Walker

• Dr. Michael Yessis • Mike Boyle

• Gary Gray • Dr. Romanov (Pose)

• Mark Versteegen • Dr. Roy Sugarman

• David Joyce • Yuri Verkhoshansky

• Dan Baker • The Sports Gene (David Epstein)

• Vern Gambetta
 Over 10,000 different clients in company 11+ year history. Over 2,000
TYLER, TX

clients every year. Busiest months - 900 clients / over 450 clients
POP. 96000 trained per day. Average Month - 300 clients / over 150 clients trained
per day.

Supported the organic development of over 150 D1 athletes and 20

ATHLETES professional athletes through our systems. MLB record holders, NFL
super bowl champions, pro bowlers, Heisman finalist, Heavy Weight
#BEASTTX
MMA champions, etc. 7 underrated and undrafted prospects made
NFL teams through our NFL preparation systems.

Started adult systems in fall of 2012. We offer group training

ADULTS (spherical), personal training systems(PTS), and lab programming with
goal specific training systems available to all of our clientele. Average
SPHERICAL FITNESS
150 adults per month.
 TEAM APEC

BE THE BEST. YOU.

 APEC World Class Staff
• 12 coaches from 3 different countries with over 100 years experience. Diverse education and sport
background.

• Most Certified Strength and Conditioning Specialist(CSCS) at one location in the country (11). Over 67
certifications post graduate between all coaches.

• Contracted with NIKE for continuing education and consulting to provide industry leading insight. Leaders of
NIKE training with 2 of the 47 NIKE named foremost human performance experts in the world. Only company
with 2 of the NIKE Elite coaches worldwide.

• 2 medical fellowships completed. 1 Physical Therapy assistant.

• Experience working at Professional, College, and High School levels with dozens of championship programs
in various sports.

• Presented at several clinics including Nike World Headquarters and scheduled to speak at Stanford.

• Selected and featured in an international special on MLB training by Gillette world sport.

• Support several MLB and NFL players every offseason including MLB record holders and NFL Super Bowl
Champions

• Supported 7 Undrafted Free Agent football players that made an NFL team (Most of any training affiliate
nation wide)
APEC Facility
What is Speed?
• 40 Yard Dash?

• Pro Agility?

• L Drill?

• As an industry are we understanding the big picture?

 Speed Development Basics
• To Improve Speed you must get STRONGER. Speed work is no
substitute for the weight room.

• In order to increase speed you must move fast. This simply

means that you need rest between reps if you want to improve
speed of any movement. Know your energy systems.

• Speed is a skill. It has most to do with how well one can use
gravity / body weight as a resource. It can be learned, coached,
gained, and lost.

• Body weight does not effect speed as much as body fat. Your
diet might be your best speed coach.
 Speed Development Basics Continued

• Plyometrics, targeted power development, in

concert with the right movement skills will
collectively enhance speed.

• Speed combines power, suppleness, and

reactivity + skill.

• For someone to improve speed through

technique correction they must complete the
stages of correcting a movement or skill:
Unconscious Incompetence, Conscious
Incompetence, conscious competence,
unconscious competence
 Linear Acceleration
• How much ground force an athlete can
utilize / produce compared with their
body weight gives you acceleration
• Most think of the 40 when talking about
acceleration.
• 0-10 yards- 6 steps. 10-20: 5 steps. 20-
30: 4-5. 30-40: 4-5. Under 20 steps for
95% of 4.5 guys
• Acceleration techniques stand alone
because you are generating momentum
from a still position.
• “Take off like a jet not a helicopter”
• “mow the grass with your shoes”
• “tear off your sleeves”
• “break the glass”
• “leave the ground”
• “top of your head is the tip of a bullet”
• “First 3 steps are a 50 cal, not a .22”
• “Tractor Tire Arms”
• “Lay carpet with knees”
Linear Acceleration Progressions:
• Wall Drills / Sled drags & pushes
+resistance
• Marches, skips, bounds
+ Over head + resistance
• Starts- SS, Form, ground, position
specific +resistance +Overspeed
• Superset Plyometrics / Acceleration
Sprints with max rest. Proven Post
activation potentiation.
• Reactive stimulus. Chase / Lead
 Absolute speed
• Absolute speed is referring to the
point where momentum has been
built and you are actually in the act of
running. This happens at roughly 15-
60 yards depending on the individual.
• Dr. Peter Wayan SMU in 2014 proved
that the higher the swing leg foot
position under the body the faster you
run in absolute speed. Simply put, the
higher you raise the foot, the harder
you hit the ground, the faster you run
• People who get off the ground
fastest, run fastest. Strike and go!
• Lower body must hit figure 4 check
point
• Upper body mechanics mimic lower
body mechanics
• “Pose, Fall, Pull”
• “Running on a globe”
• “heavy belt, stay tall, lean into wind”
Absolute Speed Progressions:
• Wall Drills / ankle drills / fall drills
• single leg drills, 1-2-1, step overs,
+ Over head +resistance
• Buildups, flying runs, +resistance
+Overspeed
• Morph Run (plyo into run),
Contrast overspeed / Run. All with
max rest.
 Agility / Footwork
• “Agility” classically represents a
category of drills rather than a
movement classification.
• Non-Reactive Agility: A pre-
programmed rapid whole-body
movement with change in velocity or
direction of movement
• Agility drills are to teach the body
how to get in and out of positions but
not truly applicable to dynamic
speed
• SHIN ANGLES! BOTH shins should
be pointed toward the cut.
• Your center of mass should be
directed toward the direction you
want to go
• Arms should be moving and not
stagnant
• Footwork FAD-We have seen the
meteoric rise of the footwork king,
etc. These 20 second pre-scripted
"footwork drills" are NOT truly speed
work. They are useful for
conditioning, balance, and
coordination.
Progressions:
Wall Drills / Positions / Footwork
Non- Reactive cuts
 Long Distance running
• Runners tend to run far too much and ignore the skill of running
• Lack training system
• “Pose, Fall, Pull”
Running Progressions:
• Wall Drills / pose drills
• single leg drills, 1-2-1, step overs, + Over head +resistance
• Buildups, flying runs, +resistance
 Multi-Directional speed
• Non-Reactive MDS: A pre-
programmed rapid whole-body tri-
planar
Progressions:
• Reactive MDS: A rapid whole-body Wall Drills / Positions
movement with change of velocity or
Non- Reactive cuts / 3D
direction in response to a stimulus
movements
• Incorporate different stimulus to get Reactive basic cuts / 3D
authentic speed changes
movements
• Transitional Speed: incorporating Non- reactive
linear speed while forcing the athlete transitional movement
to change movement patterns
Reactive transitional
• *There is no reaction under tension - movement
stay loose!
 ADVANCED
Speed Development
Strategies
 CHAIN REACTION BIOMECHANICS

26 BONES IN FOOT, 206 BONES, 640 MUSCLES, 2196 JOINT VARIATIONS

T SPINE, FOOT, ETC.

 PLANES OF MOTION
SFT

MOVEMENTS

POSITIONS

STANDING ON GROUND

DRIVERS

BIOMECHANICAL ACTION = FUNCTIONAL

REACTION
 VECTORS

Vectors are 3D maps of movement. They allow us to challenge our clients to work
through varying ranges of motion and joint angles to create a proprioceptively rich
environment. tweak speed, horizontal displacement, vertical displacement, initiation,
and reaction.
• Reach / Swing
• Step
• Lunge
• Hop
• Leap
• Jop- Jump to a hop or Hop to a jump (2-->1 & 1-->2)
• Combinations / Initiations / Transitions / Tempo / Distance
LOCOMOTION Locomotion is another way to simulate a movement focused environment to work on
CNS coordination.
 FULL / UPPER BODY THE CASE FOR 3D POWER IMPLEMENTATION

MED BALL, SAND BAG, VIPR, NON REACTIVE/ REACTIVE

• When a martial artist snaps a side kick over

7000N (1500lbs) of force go into point of contact.
Simultaneously- the base leg rotates at 16 mph
through the femur and lower leg to the sub talus.

• 180lb MLB player- bat speed around 69mph and

shoulder rotation around 937 degrees per second
, hip rotation 714 degrees per second. Base foot
taking on 220lbs of pressure.

• Conventional Barbell training is 24-52%

decelerating the bar. Med ball training can
optimize speed transfer.
Mo-Sta-bility
MOBILITY STABILITY FLEXIBILITY
UNSUSPECTING PLAYMAKERS
THANK YOU
Bobby Stroupe
bobby@apecgo.com
Twitter: @bobbystroupe
Instagram: @stroupebob

www.apecgo.com