Speed Development
Speed, agility, quickness development workouts are varied to achieve maximum results in the shortest amount of time. Workouts typically include exercises and drills involved in the major components of speed development; technique, acceleratin, flexibility, quickness, power, strength, agility, mental focus, and benchmarking. 
Speed Technique
Running and acceleration techniques are fundamental skills taught by Speed Camp. Participants will learn techniques of how to start faster and how to master the drive phase (first 7 steps that include the start and transition) and how to maximize upright running (fly phase). And they'll learn techniques to run faster in the fly phase.
Flexibility Training Power Building Plyometrics Agility Drills Coach, will professional speed training Our speed training for teams typically yields
Flexibility work will be performed during workouts. However, flexibility improvement takes time. Homework assignments of 10-minutes 4 X week will be given for stretching the muscles necessary for increasing speed; hamstrings, hips, quads, Achilles, ankles, feet, back, shoulders, arms. Stretching is unpleasant to most (see the hand of the head gesture that proves that point), but absolutely necessary
Quickness Drills
Quickness and speed are interrelated skills and must be developed in a coordinated fashion. Speed Camp workouts address these critical factors necessary for improved athletic performance.
Power is strength in action and plyometric drills turn strength into power. This type of training teaches your muscles to generate more force and generate the force more quickly.
The goal is to develop more power. Plyometrics develops a high degree of strength in the muscles, tendons, ligaments and bones, since the impact forces are usually higher than they are during regular workouts. Plyometric training also stretches muscles, tendons and ligaments vigorously, promoting greater elasticity and efficiency of movement. Many 15 yard plyometric drills performed by Synergy will begin with 5 yards at Kata speed to rehearse the correct movement; the following 5 yards will typically be "form runs" that teach correct form, and the final 5 yards will performed as a high-intensity plyometric drill. 
Agility development requires special equipment to develop quick feet and ankles. The agility ladder will be provided by Synergy for agility drills. This is a favorite for many participants. These drills build ankle and knee stability. And most will see improved coordination in only a few workouts. 
help your team?
What if -- your team was two steps faster ?
How would this impact your season?
a team average improvement of::
Football Teams - One - Two steps faster
Soccer Teams - Two - Three steps faster
Baseball Teams - Two - Three steps faster
Basketball teams - Two - Three steps faster
Individual & small group Training Rates
Coaches, parents and athletes can sponsor a Synergy Sport & fitness speed training camp, which will consist of a 1.5 hour training session that focuses on Speed, Agility, power building plyometrics & flexibility training techniques. Rates: One athlete = $25. Two athletes = $20 each. Ten or more athletes = $15 each.
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