In your sport and strength training you have a lot of options of how to get faster. I think one thing you should avoid is getting stuck in the middle of the training speed spectrum.
Go extremely slow or extremely fast. Do a movement super slow with as much intention and thought as you can muster. On the other end see how fast you can have your muscles fire through a movement or move a resistance.
How fast can you dash down the track? Can you be intentional enough for a whole set of push-ups? One where each rep takes more than 15-seconds?
I see confusion about training speed all the time. Athletes training fast when they really think they’re going slow. Or when they just look stuck in mud but they believe they’re going Usain Bolt speed.
One of my clients learned to play music in her adolescent years. She said that her music teacher always taught her to try and be as slow and deliberate as possible when playing, especially when she was learning a new piece. “Slow is fast,” is the phrase that was repeated to her over and over going through a new set of scales.
When you master the ends of the speed spectrum – slow and fast – then you have the command to go any speed, especially faster than most. But if you get stuck in the middle, and confuse fast for slow, if you’re not extreme enough in your speed differential, well not only will you be stuck in the same speed in training but probably be stuck in the back of the pack when the competition ends.
You want to be faster, but the funny thing is that becoming faster actually requires the most patience of any speed. And that may sound backwards but you have to be more patient to develop your technique so that you can handle speeds faster than you’ve ever experienced before.
If you want speed – be still. Be quiet. Be controlled. Be intentional. Choose not to go as fast as you can first. Then after enough training you can go faster than ever before.
Don’t be quick to jump the gun. Whether it’s your New Year’s goals or tomorrow’s session. Patience. Intention. And always remember, “Slow is Fast.”