Consider that some authorities whom promote speed training also contend slow movement (e.g., 3-4 second concentric or slower) makes you slow, or at least will not improve speed. There are several problems with this reasoning, some of which were addressed previously but deserve reiteration.

Primarily, it is force that enables you to move faster. Simply try to move faster without exerting greater force. If you discover a method to the contrary, share it with the automobile industry and become wealthy. Now consider elementary physics – that moving a resistance from point A to B (distance) requires force and a magnitude of time to complete the lift. Add it al

It is a fact that a stronger athlete (relative to his or her own previous ability) is a more powerful and faster athlete, but within reason and limitations. Those who compete with light implements, i.e., tennis or Ping-Pong players, increase speed of their swing and delivery by skill practicing, mental focus, and drills to increase reaction time. Exerting against a light implement such as a racquet, air resistance, and a ball cannot provide sufficient opposing force (Newton’s Third Law) to allow greater muscular force up to a certain limitation... no matter how strong you become. Athletes who do require high speeds against low resistance are at the mercy of their reflexes or nervous reactions (factors that are genetically predetermined), as well as their volitional effort and focus. Speed weight training will NOT help.

Exercise, however, should not increase any risk, but should increase functional ability to prevent injuries. It is understandable that Olympic lifters and power lifters run the risk due to high forces of lifting a 1RM, but that should not apply to the rest of the population. Many professional athletes have injured themselves from high-speed training, and they are genetic superiors who can better sustain such rigors. If they run the risk of injury, what does that indicate about the norm?

Rest. A hard workout even 2 days before a game will deplete your glycogen stores. Take it easy, stretch and avoid any high intensity work.

Game times will vary but your meals should always stay consistent. The purpose of game day nutrition is to keep blood sugars stable, stay hydrated and avoid any unnecessary stomach upset or depletion of muscle glycogen. In other words, all of your energy for your game should ALREADY be stored in your muscle if you ate properly the 2 days prior. Large meals are unnecessary game day because if you recall from above, the energy won’t even reach your muscle for 24-48 hours. The best plan is to eat frequent small meals that are easy to digest and that provide enough carbohydrate and protein to keep blood sugars steady. Here are some examples of foods to choose and foods to avoid:

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