Congratulations! Here's your first personal video in the process of getting you faster.

How many times do I do these exercises a week?

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Hi, I am thinking about trying out to play wide receiver and/or corner back at my high school. Everybody says that I should because I have great hands. The only problem is I am not just slow, I am very slow. The last time I ran a 40 yard dash, I ran a 5.84 and I only weigh 145 pounds at 5’11″. Do you know how much faster I would get if I used one of the speed training programs?

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Hey Dr. Larry Van Such i had a question. Would working out our leg muscle using weights then doing this program have positive or negative effects??

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Hello, My son is 9yrs old and plays ice hockey, what would you suggest for speed and strength?

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Hello. I was so much confused and lost hope that my career was coming to an end because i can no longer hit my targeted time in 40metres dash until i came across your website, thank God for it. All i need now is to get a little of your secret exercises to improve upon my speed. I train alot but am not making the tmie of 6.00-6.40secs, my time now is 6.80 – 7.36secs. Please i need your help

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hi i currently run a hundred metre dash in 11.04sec.i am 17 years old.can your training help me do it in about 10.30secs.i have never undergone any formal training.please reply.

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Dr. Van Such Reply:
February 18th, 2012 at 3:51 pm

Hi Ravi,

10.30 seconds is really really fast, as in National Championship fast. I would certainly think you should be able to get your time below 11 seconds with our program but how much lower depends on a lot of factors that I don’t feel I can address with the limited information I have from you.

At a minimum, watch all four videos and try to apply as much as possible. That way you can be sure you have given your very best at trying to reach your goals.

Thanks for inquiring.
Dr. Larry Van Such

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I am a sophomore and my peak at speed was in 8th grade. Since then i have lost a lot of speed. I got a stress fracture in my lower back due to power cleans but now i am released to do track. So overall i have lost A LOT of my speed that i used to have. How can i gain it all back when track season starts in 2 weeks?

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I am a senior and I have gone to state in tenth grade and eleventh grade. Yet each year I cannot compete because I have to stride out to reach the next hurdle. Is there any drills to shorten my stride and increase my frequency.

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Dr. Van Such Reply:
February 18th, 2012 at 3:48 pm

Hi Kobi, you pose a very interesting question.

I don’t know of any specific drills to shorten your stride. I do know how to increase your ‘frequency’ or ‘turnover rate’. Make sure you watch and do the exercise shown in the 2nd video. You may find that after doing this exercise for a few weeks that the length of your stride may not be as much of a factor.

Regardless, as a sprinter you will definitely need to do this exercise to compete at the higher levels and once you have settled into incorporating this exercise into your routine, then I would see what adjustments, if any, you need to make with your technique.

All the best!
Dr. Larry

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Hi Larry. Just wondering if this program will help me kick faster as i do kickboxing.

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Dr. Van Such Reply:
February 18th, 2012 at 3:43 pm

Hi Kobe,

Kicking is one of the athletic skills that really benefits from this type of training. All of you kicks are dependent upon strong and fast hip flexors and there is no better way, in my opinion, at targeting this muscle group than using the resistance band with an isometric training strategy. You can watch this strategy applied to the hip flexor’s in the 2nd video of this series, and if you haven’t done it, you really need to. Your performance will change for the better in a matter of days.

This same exercise in the 2nd video is also perfect for punters, placekickers and soccer players.

Thanks for inquiring.
Dr. Larry Van Such

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Hello Larry
I just found your site and I am a college runner more specifically I am a sprinter who runs the 100m and the 200m. I was out all last yr with a hamstring injury because I pulled it and now I got injuried again this year but I have strengthen the hamstring and I feel good now I need a program to get back up fast and do well in the 60 meters in indoor and the 100m and 4×1 in outdoor. Last yr I ran 7.53 in the 60m.

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Hey Larry how are?
I was wondering if stretching your hip flexor muscle would also help in making you faster cause a lot of my friends tell me that stretching that muscle helps, I’d just thought I’d ask some one who actually knows what he’s talking about. look forward to hearing back from you..

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Dr. Van Such Reply:
February 18th, 2012 at 3:36 pm

Hi Abraham,

Stretching your muscles before exercising certainly has it’s place, although you may find some disagreement in this from other sources. The only way to know if it is right for you is simply to go through some stretches and see what effects it has on your performance.

Personally I recommend some light stretching, but not to the point of overdoing it. My reason is that muscles are elastic and if you were to ‘overstretch’ them for a short period of time before an important game etc, you might lose some of their ability to contract quicker. I like light stretching to get the blood flowing but not much more than that.

Again, there are a lot of different viewpoints on this and each will make their case on paper, but the only sure way is to try it out for yourself.

Thanks for the great question!
Dr. Larry

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Hi,
I really enjoyed your first video and was wondering if I can increase my kicking distance by at least 10 yards with these exercises? I can kicked about 40 yards and am looking to increase my distance to about 50 yards or so. I am currently trying out for the position of kicker on my college football team. Again, great explanation of the push phase. I liked it!

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My son is a good athletic in football and basketball, but he is just to slow to be better then the other kids. In basketball for example he by far the best shooter, although he is the slowest at running up and down the court. Now because of this he is on the bench and does the team
no service and can not help the team win.

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Dr. Van Such Reply:
February 18th, 2012 at 3:31 pm

Hi Donald, a lot of athletes fall in to your son’s category. Most athletes speed is limited by their inability to contract their hip flexors as fast as they need to. This is because they are entirely overlooked and therefore never ever trained. Using the resistance bands the way the programs show you will take care of this. The nice thing is that these muscles respond very quickly to resistance band training, as in a matter of a few weeks, so the motivation to use them and continue on with them is usually very high.

All the best.
Dr. Larry Van Such

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Do you recommend that I use this program for my middle school preseason training in place of weights because we have no weight room?

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Dr. Van Such Reply:
February 18th, 2012 at 3:27 pm

Yes, absolutely.

The nice thing about resistance bands is that you can create as much resistance as you need, especially for your stronger athletes, by combining several different bands together. The bands can either be all the same resistance level and length or they can be different resistance levels and lengths.

The important thing to consider when using the bands is to make sure you are always exercising within the physical limits of the bands. What this means is, no matter how much you stretch the bands during an exercise, the bands should still be capable of stretching a little further. You don’t ever want to ‘max out’ your bands because when you do, you lose the elasticity in the bands and essentially turn them into a static cable which is not as affective. This is why its important to use several bands together to increase the resistance to match up with the strength of the athlete.

All the best.
Dr. Van Such

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I’m a power runningback i got the start for my varsity football team everyone says im fast but, i keep running like a 5.2 40 yard dash but, everyone says im blazing now i don’t believe i need to get faster because a 5.2 40 won’t bring a scholorship for anything

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are you suppose to feel it under your bum doing the exersises and also i got 13.44 in 100m if i keep doing the exercises for a mounth how much will i improve. i am 14 years old

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Larry Van Such Reply:
November 30th, 2011 at 7:11 pm

Hi Jimmy, you should feel the tension at the very top part of your thigh near your belt line. That is where the ‘center’ of all the hip flexors muscles is. Not sure what to quote you as to what can be expected in lowering your 100m time, but a lot of athletes drop at least .5 to .8 seconds who were running in the 13 second range initially.

All the best.
Dr. Larry Van Such

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Whats the best type of lifts to perform?

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For the resistance band putting ur knee up and leg out. Can i do that with a weight instead to strengthen the hip flexor?

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Larry Van Such Reply:
November 30th, 2011 at 7:07 pm

Hi William, that is one way to do it, but I don’t recommend it. Using the bands will give you a much more dynamic resistance to work against and this will help develop the hip flexors a lot quicker, (a lot quicker!) as in just a few days. Plus, the bands will allow you to safely get into the weaker positions of hip flexion that will need to be improved to improve your speed.

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William McMahon Reply:
December 7th, 2011 at 2:50 am

Thank You. Also, why cant you use the resistance bands every day other then 3 days per week?

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Hi I’m 13 years old and I don’t know if I’m to young but I run like a 5.4for my 40 yard dash like a 5.3 for my 40 yard dash and I was wondering would this have the same effect on me as everyone else

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I am 50 years old 5’10″ 195. I have been doing sprint and olympic distance triathlon’s the past three years. The run is by far my worst leg. I don’t consider myself a fast runner. My avg time for a 5k would be 28-30 mins. I would like to get that down to under 25mins. Will this program help me get faster for long distance runs?

Thanks

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Larry Van Such Reply:
November 4th, 2011 at 9:00 pm

Hi Cem, our programs help people get their sprint times down under a certain time. That is what they do best. We have had some people respond back with improvements in the longer race distances such as the 400m and 800m, however, we have no information on their effectiveness for those who run the longer distances like the 5k.

The hip flexor exercises in the training program are really effective and they work very fast. That said, I would think they would carry over to some extent with any race distance, but again, the 5k and longer races isn’t something we have tested the program on.

All the best.

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how can i get The TENNIS Speed Training Program as a digital copy for downloading i don’t want to wait&pay for international shipment
any help?

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I am currently trying to drop weight and get back in shape to try out as a full back for a semi pro team. My question is should I concentrate on making my weight before I start this program or can I cardio and do this program at the same time and still get the full benefits of it??

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Anonymous Reply:
October 5th, 2011 at 5:57 pm

Hi Taylor, yes, you can do cardio at the same time you are doing this program and it should still help you quite a bit. Just remember that depending on how much weight you lose and how fast you lose will also affect your results. I am sure you have a goal in mind so the best advice at this time would be to insert these exercises into your current routine and you should be able to achieve them.

All the best.
Dr. Larry

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Hey Doc I’m 15 years old coming off knee surgery and I just don’t have the speed I had before. Will You Help ,I play tightend but my team has gone to the spread and not having the speed is hurting my playing time. Please email me.

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Doctor I have just begiun the program for the initial to weeks and im very busy during the day but I usually make time to do the workout but I accidently went to sleep and forgot to workout one of the days do I have to start over

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Larry Van Such Reply:
September 7th, 2011 at 12:12 am

Dan, thanks for the question. Ideally you would want to space the exercises out so that there is at least one day in between, however, if you need to make up a day to get back on track and have to do the exercises on consecutive days, that’s okay too. So no, you don’t have to start over.

All the best.

P.S. You may need to use more than one band to make the exercises a little more challenging as shown in the second part of video #2.

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Hi, I was just wondering if you have any advice on sports specific conditioning drills and ideas specifically for field hockey in the maintenance phase.

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Larry Van Such Reply:
August 30th, 2011 at 12:46 pm

Hi Hannah,

We do not have any information to pass along at this moment, however we are in the process of putting together strength and conditioning videos for people like yourself. This product is not yet finished, but you may get an idea of what some of these exercises will look like here:

http://www.youtube.com/watch?v=eLcJNwGj5bs

All the best.

Dr. Larry V.

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so i am 33 years old. When i was 225lb in high school i could run a 4.5 40 and between a 10.8 – 11.00 hundred 11.1 constantly; other two depending on competition. Just started training for semi-pro football league and Man i am so disappointed. i lost all of that talent.I guess if you don use it you lose it. i am now 295 and run like a 5 sec 40 yd and i don’t even know the 100 meter time. also i have 22 in vert looking to get to 32. i am doing cross fit training for muscle strength, endurance,and weight loss. i am also doing insanity by beach body for cardio. will your program get back to a least high school times or better. AND can i incorporate it into my current training. I am starting insanity tomorrow and back doing cross fit have not done it in about 2wks. depending on your suggestions i will buy you program in about 2wks. I have good diet program to help me loss weight also. i am have about a 26% body fat going for 12%. should put me at about 248 when it is all said and done. I have 10wks before first indoor game then outdoor season starts in April.

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Larry VanSuch Reply:
August 23rd, 2011 at 10:00 pm

Hi Dominic, those are impressive high school times for a guy your size. You are on the right track with the suggestions you made regarding your diet and the other training you are putting yourself through.

Our programs tend to work pretty fast once implemented, however, with all the other training you have going on and the demand you are currently putting on your body, I would be interested to know how you are feeling on a day to day basis. My guess is that you are going to need at least some recovery time in between the workouts, so, after doing our exercises for a few weeks, I would allow at least two days of complete rest from everything before getting the stop watch out.

There is an exercise in the second video that will absolutely jump start this whole process so make sure you watch it. There are nine additional exercises in the Run Faster program that are needed to round out the complete training to improve your speed.

Yes, you can implement our programs into other routines. We recommend at least a six hour gap between the two if possible. In other words, if you are doing heavy lifting and cardio in the morning, wait until evening before doing ours. This tends to work out very well for those who put in a lot of ours training.

All the best!
Dr. Larry

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so i am 33 years old. When i was 225lb in high school i could run a 4.5 40 and between a 10.8 – 11.00 hundred 11.1 constantly; other two depending on competition. Just started training for semi-pro football league and Man i am so disappointed. i lost all of that talent.I guess if you don use it you lose it. i am now 295 and run like a 5 sec 40 yd and i don’t even know the 100 meter time. also i have 22 in vert looking to get to 32. i am doing cross fit training for muscle strength, endurance,and weight loss. i am also doing insanity by beach body for cardio. will your program get back to a least high school times or better. AND can i incorporate it into my current training. I am starting insanity tomorrow and back doing cross fit have not done it in about 2wks. depending on your suggestions i will buy you program in about 2wks. I have good diet program to help me loss weight also. i am have about a 26% body fat going for 12%. should put me at about 248 when it is all said and done. I have 10wks before first indoor game then outdoor season starts in April. Help!

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Hello doctor i purchased your get faster speed package and have almost finished my second week and would like to know how the actual speed building process works is it gradual or is there a sudden increase at the end of the second week

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hi i have been selected to represent my school at the state titles in 100mt sprint; shot put; and relay in 3 weeks, i would love to do well, do you think this will help me in that time

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Larry Van Such Reply:
August 10th, 2011 at 11:35 pm

Hello Domonik,

Yes, I believe there is a very good chance of you improving your sprinting speed within this time period. Follow the instructions and you should be fine.

Let us know how you do! All the best.

Dr. Larry

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i m athlete i have not coch my filed 3000m and5000 crosecantry so pelase helpme i need program endurase – seepd -stringze i need program

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I wanted to know the schedule for using the bands in the second video its not letting me download the pdf. please help somebody

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Larry Van Such Reply:
August 3rd, 2011 at 2:25 am

Try to copy and paste this link into your browser:

http://www.speedtrainingsecrets.com/wp-content/uploads/2011/03/video2-thighflexor-instructions.pdf

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I am 13 and currently run a mid thirteen 100m dash. How quickly would my time drop a second, or even two or three? Squats and box jumps are good for the push phase, right?

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Larry Van Such Reply:
July 29th, 2011 at 1:12 am

Hi Zack, with the exercise shown in video number 2 alone, athletes have dropped good time in the 100m in about two weeks. We recommend doing the exercise for as long as you plan to stay competitive in your sport. You can do these exercises along with any other training routine you are involved in and for as long as you continue to see improvement

Yes, box jumps and squats will help for the push phase. You’re on the right track!!

Dr. Larry

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i really needed this! i’m trying to improve my speed for football at my school. thanks!

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Larry Van Such Reply:
July 26th, 2011 at 10:58 pm

Hello Juan, start with the exercise shown in the second video… It really works fast! Let us know how you do with the program. Thanks. Larry

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hi iam ciach and i need alot iaformation training for increase speed

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Larry Van Such Reply:
July 26th, 2011 at 10:59 pm

Start reviewing the information in these videos and the information on the website. The Run Faster program is perhaps the most popular for all the sports and a good place to start. All the best! Larry

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hey can i use kinetic resistance bands also

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Larry Van Such Reply:
July 26th, 2011 at 11:02 pm

Kinetic bands are good but I am not sure if they will work with the exercises in our programs. They may be a little shorter and stronger and might not allow you to get into the positions that our exercises demonstrate. Still, they are a good tool to have to add variety in your routine.

Dr. Larry

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hi dr. van such cn i get faster by just running and when getting taller does that increase your speed

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Larry Van Such Reply:
July 26th, 2011 at 11:03 pm

Hi John, sure, running is a big part of exercise and overall athletic performance. You would do good to fit it in to your training whenever possible.

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If this program is so effective, why don’t college and professionals use it?

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Larry Van Such Reply:
July 26th, 2011 at 11:07 pm

Hello Will, there are quite a few of them that do. You would undoubtedly recognize some of their names however, many seek reimbursement for their testimonials which we can not and will not provide.

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i was a 22.4 man and the other day i ran a next 200m and i ran 21.83 thanks for ur help

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Larry Van Such Reply:
July 2nd, 2011 at 11:09 pm

That’s more than a half second off your personal best!!

Great job.

Dr. Larry

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Anonymous Reply:
July 7th, 2011 at 12:20 pm

Your doing great. Keep it up.

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hi bob. ive been doing all the research i can to find other exercises for fast twitch muscle fibers and i found a few articles that said running down hill can make you faster and i just wanted to know if this is true or not.

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where are the 5 workouts that fasten your speed the videos are good but i just need exercises please

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Interested in seeing all of the videos on speed training

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Hi sir i am a Football player, soccerplayer and track runner. When i ran my 40 yard dash i ran a 4.6 and i am trying to increase my speed I really hope this think help me alot Eddie.

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Anonymous Reply:
June 1st, 2011 at 2:26 am

Hi Eddie, just follow the instructions in the videos and it should get you off to a fast start. Especially do the exercise in the second video as it really targets the hip flexors in a way that most other exercises can’t. For best results, make sure you get the entire Run Faster program and do all of the exercises.

Dr. Larry Van Such

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Hi sir,
I am a sprinter and i will be trying out for my colleges this fall. My problem is that though i run fast but i can’t run on the balls of my feet for a long period of time because my shin kind of hurts and also my calf muscles. Can you kindly tell me what is the reason behind this? I really want to improve my running and get a better speed!!!

Thanks

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Also, what resistance band “level” would be the best to use first?

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Dr. Larry Van Such Reply:
June 1st, 2011 at 2:27 am

Hi Sarah, you can use any level of band to start with. As you get stronger, I recommend using two or three bands at the same time to make the exercises more challenging for you.

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Hi! I am 13 and in Middle School, and I am on the track team. I probably the slowest one on the team though. Will this help me at my age?

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I am interested in golf and inproving my driving distance. I am 74 years old and wondering if the Frive Longer program is is meant for a person of my age?

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My son wants to improve his speed for soccer. Is it best to use you program specific for soccer or to start with the running speed one.

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Bob Reply:
April 22nd, 2011 at 12:54 am

Vivian, If it’s sprint speed and lateral movements your interested in then the Run Faster program would be best. The Soccer Kick Farther program has some of the sprint speed exercises and also includes exercises for kicking harder and farther.

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i am currently runningt a 4.94 in the 40yrd dash . by the end of this program is it possible for me to be running a 4.5- 4.6 range?

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My 16 year old daughter has used your products and training methods for the past 4 months and the results are unbelievable! Last year, running as a freshman for the varsity, she could not break 13s for the 100m. I came across your info on the internet, decided to give it a try and she has become a completly different runner. Now instead of finishing 10+ meters behind a teamate (who was last years 100m league champ), my daughter has run 12.3 and most recently finished 1 meter behind that same girl! I think she will run under 12 this year! Thank You Dr. Van Such I watched your video on speed secrets but was only able to get part one. Is the rest of the series going to be made available?

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Ur program works, but I cannot access the other rest of the video seris, only video #1

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im so excited to unleash my true potential! i have a track meet in 2 weeks! im going to run the 100 and 200m as well as long jump and possibly high jump. my p.r. in the 100=11.46 and 200=22.66 hj=5’8 lj=22’4 i have not been weight lifting at all or running at all but some here and there. i timed myself last week on a thack with running shoes on and my 40yard was a very slow 5.05! and my 100m=11.7! not too impressive, but not too bad considering i have not been training at all like i was when i hit these personal best marks. but imma start the one excercise today and hopfully you send more links or videos. becuase my ultimate goal is to run at least a 4.8 40yard and a 10.9 100m. and i know if i drop my times there, i will have an amazing 200m time and im sure it wouldnt hurt my jumping either :~) ill keep you posted.

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