DOES SKILL WORK = SPEED DEVELOPMENT?

We get some variation of these questions posed to us frequently… I’m already doing field/skill work so do I need to do sprint speed training? Isn’t the field/skill work I’m already doing improving my sprint speed? These are very fair questions to ask and I want to take this opportunity to help build a better understanding of where these qualities fall under the umbrella of athlete preparation. While there is some crossover if implemented appropriately, skill work typically doesn't improve sprint speed in most cases.

The 4 Co-Active Model For Athlete Preparation

Most highly qualified coaches (including the EForce Performance Staff) look at athlete development through the lense of the 4 Co-Active Model. The 4 Co-Active Model includes:

Technical Preparation: 

This refers to the specific movement skills and spatial awareness an athlete needs to be successful at their position. In the example of a wide receiver, they need to be able to execute all the appropriate cuts, releases, blocking strategies, manage distance between the defender etc. 

Tactical Preparation:

This refers to the overall strategies and play style of an offense, defense or unit as a whole. In the example of an offensive unit in football, this includes things like type of offense (spead, pro-style, air-raid), specific formations within that system (empty, I-formation, gun), pace of play (huddle or no huddle), etc. 

Psychological Preparation: 

This refers to the meaningful mental qualities an athlete needs to be successful at their position. This can include things like decision making, grit, anticipation, emotional arousal management, positive self talk, aggression, etc.

Physical Preparation:

This refers to the specific balance of physical qualities an athlete needs to be successful at their position. These qualities include mobility, stability, speed, change of direction, agility, elasticity, power, strength, conditioning, etc.  

Skill vs Speed Sessions

Now seeing the breakdown of the 4 Co-Active Model you can begin to appreciate where field/skill work falls vs where sprint speed development falls. Field/skills work is addressed under the category of Technical Preparation, where sprint speed development falls under the category of Physical Preparation. 

True speed development includes:

• maximal outputs (typically <5sec in duration)

• maximal intent

• complete recovery between sets/reps

• low cognitive load as sprinting in a hind-brain activity meaning the execution of sprinting never reaches the conscious mind.   

Field/Skill work typically involves:

• the use of closed-chain drills (patterns, cones, predetermined landmarks)

• a variety of novel movement skills or refining previously acquired movement skills

• various speeds of execution

• high cognitive load as the athlete is working to acquire or refine specific movement skills. 

Now while some of the outputs during field/skill work can reach the needed velocities/intent to improve sprint speed. The overall goal of the coach during these sessions is Technical Preparation. Because of this, it can be extremely difficult for the coach to guarantee that the field/skill session will also count as a high quality sprint speed development session. It is safe to say that you can’t serve two masters and if you try you will most likely be robbing Peter to pay Paul. It is also important to remember that depending on the position the Technical Preparation sessions may not allow athletes to be able to train sprint speed anyways i.e wide receiver vs. lineman vs. catcher vs. pitcher, etc. 

Building Coaching Relationships

While there is some crossover if implemented appropriately, skill work typically doesn't improve sprint speed in most cases. It is in the best interest of the athlete to devote sessions specifically to Technical Preparation or Physical Preparation to ensure they’re meeting the needed session, drill and output demands to improve each aspect of the 4 Co-Active Model. This is one of the main reasons at EForce Performance we lean heavily on building meaningful relationships with Sport Coaches, Position Coaches and Skill Coaches to make sure the athlete is taken care of in all aspects of their development; and to collaborate between our specific niches to balance the overall training demands. The goal will always remain building an athletes support staff that operates within an athlete-centric model. It truly takes a village! 

Erik Jernstrom

Director of Sports Performance @ EForce

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