Why Athletes Don’t Always Get Faster During the In-Season

Athletes often wonder why their speed doesn’t improve during the in-season, despite all the running and sprinting they do in practice. At FAST Athletics in Minnetonka, we see this issue regularly. The main reason is that in-season practices focus more on conditioning for the sport rather than true speed development. Conditioning is crucial, but it doesn’t always help athletes get faster. Let me explain why and how you can fix this problem.

Understanding Why Speed Doesn’t Improve In-Season

During the in-season, coaches prioritize sport-specific skills like technical drills, tactical strategies, and decision-making. These are essential for winning games. But speed development often takes a back seat. When speed work does happen, it’s usually at the end of practice when athletes are already tired. This means they don’t have the energy to sprint at their maximum effort.

Most in-season sprinting focuses on conditioning for repeated sprint efforts -- which is crucual for game performance. However the athelte usually runs or skates repeated sprints that last longer than 10 seconds or at less than full speed to accomodate the duration. This taps into the glycolytic energy system, which supports repeated sprint efforts during a game. While this builds repeat sprintablilty and the ability to recover quickly, it doesn’t improve pure speed.

To get faster, athletes need to train the ATP/CP energy system. This system powers short, explosive bursts of energy lasting 8 to 10 seconds. Sprinting beyond this time switches the body to the glycolytic system, which is more about stamina than speed. If athletes never train their ATP/CP system properly, their top-end speed won’t improve.

Why Timing and Rest Matter for Speed Training

Speed dvelopment requires athletes to be fresh and fully rested. Sprinting at maximum effort uses up the ATP/CP system quickly, so athletes need enough rest between sprints to recharge. The ideal rest ratio for speed training is about 1:5 or 1:6 work-to-rest. For example, a 10-second sprint should be followed by 50 to 60 seconds of rest.

In many team practices, speed work happens if they have extra time at the end of practice when players are tired. Their energy levels are often at 80% or lower. This means they can’t sprint at fully powered ATP/CP system, and the training becomes more conditioning (on top of the other conditioning they did) rather than speed work. Quick sprints or races squeezed into the last few minutes of practice don’t give the ATP/CP system the right stimulus to improve speed.

How to Improve Speed During the In-Season

The best way to develop speed during the season is to schedule sprint training at the start of practice. This is when athletes are freshest and can give maximum effort. Coaches should set aside 10 to 15 minutes for short sprints under 10 seconds with full rest between each effort.

If in-season practice time is tight, athletes can supplement their speed training outside of team practice. This is where a facility like FAST Athletics in Minnetonka can help. We offer specialized speed training programs designed to target the ATP/CP system. Training on off-days or before practice allows athletes to focus on speed without fatigue from sport-specific drills.

Summer is an ideal time to work on speed because athletes have more free time and can schedule training times/days when fully rested. Scheduling speed sessions a few hours before practice or on days without games or hard workouts maximizes the benefits. Also, training two days after a competition is better than the day after, as the body has more time to recover.

At FAST Athletics, we help hockey players get faster, more explosive, and more efficient on the ice through sport-specific speed training. Using lateral single-leg start drills, our athletes improve acceleration, change of direction, and top-end speed—key components for hockey performance in Minnetonka and beyond.

The Role of Conditioning vs. Speed Training

Conditioning is vital for athletes to handle the demands of their sport. It builds the capacity to perform many sprints during a game. But conditioning sprints are usually longer and less intense than speed sprints. They train the glycolytic system, which helps with repeated efforts and recovery.

Speed training, on the other hand, focuses on short, explosive sprints that improve how fast an athlete can run. This trains the ATP/CP system and helps develop muscle power and neuromuscular coordination. Without proper speed training, athletes may have good endurance but won’t reach their top speed potential.

At FAST Athletics, we emphasize the difference between these two types of training. Our programs include:

• Speed Development Sessions: Short sprints under 10 seconds with full rest to target the ATP/CP system.

  
  

• Conditioning Workouts: Longer sprints and drills to build sprint endurance and recovery.

  
  

• Sport-Specific Drills: To improve technical skills and tactical awareness.

  
  
  
  

This balanced approach helps athletes improve speed while maintaining the conditioning needed for their sport.

How FAST Athletics Supports In-Season Speed Training

Many athletes struggle to fit proper speed training into their busy in-season schedules. FAST Athletics offers a solution with specialized speed training programs that fit around team practices and games. Our coaches understand the science behind energy systems and design workouts that maximize speed gains.

We recommend athletes train speed on off days or before practice when they are fresh. Our facility provides the right environment, flexible scheduling and coaching to ensure athletes get the right rest between sprints and sprint at maximum effort. This focused training helps athletes improve their top-end speed, which translates to better performance on the field or court.

For example, our Speed Training Program includes:

• Sprint drills lasting 6 to 10 seconds

  
  

• Rest periods of 50 to 60 seconds between sprints

  
  

• Technique coaching to improve running form

  
  

• Progress tracking to measure speed gains (Top Speed MPH, Acceleration, Change of Direction, Power Output)

  
  
  
  

This program is ideal for youth athletes building foundations, middle schoolers developing coordination, high school athletes focused on performance, and college or professional players looking to optimize speed.

At FAST Athletics, we test and measure key speed metrics—acceleration, change of direction, and top-end speed—to identify exactly where athletes are limited. From there, we build targeted training programs to improve performance and help athletes get faster for their sport.

Practical Tips for Athletes and Coaches

Here are some simple tips to help athletes get faster during the in-season:

• Schedule speed work at the start of practice when athletes are fresh.

  
  

• Keep sprints short (under 10 seconds) to target the ATP/CP system.

  
  

• Allow full rest between sprints (about 5 to 6 times the sprint duration).

  
  

• Avoid speed training at the end of practice when athletes are tired.

  
  

• Use off days or summer sessions for focused speed training.

  
  

• Work with a facility like FAST Athletics for expert coaching and proper programming.

  
  
  
  

Coaches should communicate with athletes about the importance of speed training and help them find time outside of regular practice if needed. Athletes should prioritize rest and recovery to be ready for maximum effort sprints.

Why Speed Training Matters for Long-Term Success

Speed is a key factor in many sports. It helps athletes beat opponents, create scoring chances, and improve overall performance. Developing speed requires more than just running during games or practice. It needs focused training that targets the right energy system and allows full recovery.

By understanding the difference between conditioning and speed training, athletes can avoid plateaus and keep improving. Facilities like FAST Athletics in Minnetonka provide the tools and coaching to make this happen. With the right approach, athletes can get faster during the in-season and gain a competitive edge.

Developing Strength with Speed is crucial for start speed, change of direction and deceleration.

Speed development is not just about running hard; it’s about running smart. When athletes train their ATP/CP system properly, they build explosive power that lasts. This power helps them perform better in games and reduces injury risk.

If you want to improve your speed this season, consider adding focused sprint training at the start of practice or on off days. Reach out to FAST Athletics in Minnetonka to learn how their programs can help you reach your speed goals.

Getting faster during the in-season is possible with the right training approach. Prioritize short, maximum effort sprints with full rest, and avoid doing speed work when tired. Use off days or summer sessions to supplement your training. Facilities like FAST Athletics offer expert coaching and programs designed to develop speed safely and effectively. Start training smart today and watch your speed improve game after game.