In this episode of the High-Performance Podcast, Jack McLean is joined by renowned sport scientist and coach Tom Dos’Santos to dive deep into the science and application of Multi-Directional Speed Training in team sport athletes. Whether you’re a coach, practitioner, or athlete, this conversation offers practical tips and deep insights into Multi-Directional Speed Training, agility, change of direction (COD), and how to bridge the gap between research and practice.
Multi-Directional Speed Training
Efficient Movement for Injury Reduction
Developing multi-directional speed is more than just agility it’s about optimizing movement mechanics to boost performance while reducing injury risk. One critical factor is knee valgus control. According to Dr. Thomas Dos’Santos, athletes need to align their trunk and pelvis during cuts to avoid hazardous joint loading. This becomes especially important for late-stage ACL rehab or when athletes train to improve cutting power.
Coaching Strategies for Return to Play
Coaches should prioritize trunk orientation and pelvis control when teaching cutting. While cues like “drop the shoulder” may help with evasion, they can also increase injury risk if repeated with poor posture. Instead, guiding athletes into better positions through banded drills and feedback fosters both safety and performance.
Movement Screening is Essential
To monitor progress, coaches must assess how athletes move visually or through 2D video analysis. Although tech tools are advancing, even a trained coach’s eye can spot inefficiencies. Asking athletes how they feel and combining subjective feedback with mechanical observation creates a well-rounded assessment process.
Build Speed with Smart Progressions
Dos’Santos recommends a continuum of drills from isometric holds to landing stabilization and band-assisted movement patterns. These exercises reinforce effective positions and gradually reintroduce change-of-direction stressors. Importantly, this method promotes both tissue integrity and confidence.
Skill Over Passion in Performance Careers
In closing, Dos’Santos cites Cal Newport’s view that rare, valuable skills not just passion drive long-term success. In sports and coaching alike, developing mastery is what sets individuals apart.
Highlights from the episode:
✅ When does ACL rehab shift into true performance prep?
✅ Trunk control is the underrated safeguard against knee injuries.
✅ Unseen wear-and-tear often fuels ACL breakdowns.
✅ Can your screening tech actually mislead ACL decisions?
✅ Every coach should wrestle with this unpopular belief.
People mentioned:
✅ Paul Comfort
✅ Leigh Harrington
✅ Andrew Gray
✅ Paul Jones
✅ Chris Thomas
✅ John Mcmahon
✅ Seand Miasca
✅ Damian Harper
✅ Phil Graham Smith
✅ Julien Weir
✅ Dustin Grooves
✅ Christopher Bramah
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