In this episode, we are joined by one of the most influential speed coaches in the world, Boo Schexnayder. With experience across high school, college, elite sport, and global consulting, Boo shares timeless principles on Speed Training That Transfers how to train speed in ways that actually transfer to the field, not just look good in testing or drills. If you’re serious about Speed Training That Transfers, this conversation breaks down what really matters when building game-day speed.
The discussion challenges common misconceptions in modern speed training, including the false divide between speed and team speed, the fear of sprinting, and the over-reliance on sport-specific drills. Boo explains why true speed is built through a range of acceleration and maximal velocity skills, along with the mindset traits of world-class performers.
They also cover practical programming decisions around sprinting, plyometrics, and strength training, outlining the non-negotiables required to maximise power, velocity, and tissue load across any team sport.
Speed Training That Transfers
Stop Treating Speed Like a Separate Sport
Speed isn’t different just because the athlete plays footy or basketball. Firstly, sprinting is a broad skill set, not a single drill or a “team speed” version. When we over-chase sport specificity, we often shrink the athlete’s chance to hit power and velocity. Therefore, the training stops creating the stimulus that actually builds faster athletes.
Train The Full Bandwidth of Speed
Acceleration, upright mechanics, and max velocity exposure all matter, and they each require different intent. However, if the only speed work is short, crowded, and reactive, athletes rarely reach the speeds that develop true output. So, build sessions that allow reps, long enough runways, and clear coaching cues, then progress the challenge week to week.
Sprinting Can Be Your Best Insurance Policy
Many programs avoid sprinting because it feels risky. Yet, when it’s planned and coached well, sprinting is one of the strongest injury prevention tools you’ve got. Additionally, higher speed exposures prepare tissue for the demands of competition. The key is smart dosing, quality warm-ups, and respecting fatigue, not hiding from speed altogether.
Mobility And Coordination Need Variety
Instead of hunting for one “perfect” exercise package, aim for movement diversity. For example, give athletes rotation, flexion, extension, and different foot contacts across multiple planes. As a result, coordination improves, mobility opens up, and balance sharpens. Most importantly, better movers become more efficient runners, cutters, and jumpers under pressure.
A Simple Session Flow That Delivers
Finally, keep the session structure honest and repeatable. Warm up well, sprint while the athlete is freshest, then place plyometrics after speed to prime the weight room. From there, hit your key strength and Olympic-based lifts. If you want non-negotiables, it’s simple sprint, plyos, and strength and everything else is a bonus.
🔑Highlights from the episode:
– Why coaches misunderstand speed in team sports
– How movement diversity drives coordination and mobility
– The mindset traits of consistently elite performers
– How to structure sprinting, plyometrics, and lifting
– The non-negotiables for speed, power, and tissue load
👉Connect with Boo
Email: bschex@sacspeed.com
🎥 Watch full episode on YouTube
🔗 https://www.youtube.com/@preparelikeapro
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