Teams and Coaches

Team 2aWho is Using SpeedStations?

Sports already using the SpeedStation™ include:

  • Tennis
  • Football
  • Basketball
  • Baseball
  • Volleyball
  • Soccer
  • Lacrosse
  • Track and Field

Basic Workout

For overall workout design we recommend including:

Dynamic Warm-up
5 to 15 minutes
SpeedStation training
15 minutes
Field Gear drills
15 minutes
Cool Down and Stretch
5 to 15 minutes

Put the SpeedStation Where You Need It

Train primarily on the surface your team plays on. Indoors or outdoors. On grass, artificial turf, court surfaces or tracks.


Put 16 Athletes to Work in a Single Group on a SpeedStation Deluxe

Eight on the SpeedStation and eight on Field Gear

Athletes work in pairs with one on the equipment and the other in rest or active rest (e.g. planks) as conditioning increases

Work in intense, timed bursts followed by set period of rest that decreases over weeks of training (e.g. three sets of 15 seconds work followed by 15 seconds rest)


Use Your SpeedStations to Supplement Strength Training

Team 1bTrain strength in the weight room Monday, Wednesday, Friday. Train speed, agility, explosion and stamina on the field or court on Tuesday and Thursday.

Integrate the same SpeedStation you use on the field, court or track into your lifting program—bring it into the weight room to supplement critical lifting movements. Resistance bands supplement, reinforce, form and build strength throughout the movement, especially for back squats and power cleans.

As an example, try this superset to improve strength and explosion: five repetitions of back squat, immediately transition to the SpeedStation for 10 repetitions of jump squats, and then complete the sequence with 10 air squats. Check our video examples on weight room applications.


Use Your SpeedStation to Supplement Overspeed Training

Team 2cMany teams experiment with or work on overspeed training—some using parachutes or others using long bungees.

This style of training is particularly helpful in developing speed in full-stride and in the latter portions of events like the 40 yard or 60 yard dash. But on the playing field or on the court, athletes will seldom burst that long a distance at full-speed.

The playing field reality is a series of rapid movements: start, accelerate, decelerate, move laterally, change direction, and stop. The SpeedStation allows coaches to specifically work on these critical on-field capabilities with shorter-bungee work. The Change of Direction position specifically builds these short burst capabilities associated with on-field, on-court speed and explosiveness.

Your athletes will also improve the speed and explosiveness by performing targeted drills on the Lower Body and Hip Power positions.