5 Tips to Improving Game Speed

While there are many ways to improve your game speed, depending on what specific areas you need improvement, there 5 surefire ways to gain an advantage through your training. Here are the 5 tips for improving your game speed.

1. Train the Posterior Chain

The posterior chain is another way of saying the “backside” of the body (kinetic chain). More specifically, it is the muscle groups on our backside pertaining to the legs and hips and lumbo-thoracic region that make us go forward.

This includes the glutes, hamstrings, calves, and the musculature up and down our spine (our back, traps, rear deltoids, erector spinae, etc.). It also includes smaller stabilizers. Some of the best ways to train the posterior chain includes deadlifts and deadlift variations (Romanian deadlifts or RDLs), back squats and squat variations (box squats), glute/ham raises, lunges, good mornings, and whole slew of other exercises.

Additionally, sleds, tires and other training apparatus can be pulled or pushed to work the posterior chain. If the load is minimal (2.5%-10% of bodyweight), these training apparatus can be used explosively to help improve ground force development which will help you get more power or push out of each foot contact.

2. Learn How to Stop

There has been an increasing awareness of the importance of training deceleration and learning how to properly stop not only for its impact on reducing injury risk, but for the fact that athletes that can stop correctly, in a shorter amount of time, can then change direction and reaccelerate while other athletes are still trying to stop.

Research has shown that many knee and ankle injuries occur as a result of improper deceleration or stopping techniques so addressing this is crucial. Additionally, it is highly recommended that you also learn how to land properly (safe, effective and efficient) before participating in any advanced jumping sequences.

Let’s face it…most sports involve starting and stopping and changing direction frequently at high speeds---so learning how to stop will help better prepare you to change direction at higher speeds.

3. Train for Power

Power training, such as doing explosive movements with medicine balls (releasing the medballs), performing Olympic lifts or variations (more advanced---make sure you have someone qualified teaching you), using plyometric exercises (depth jumps, hurdles, boxes, broad jumps, jump rope, line hops, etc.), overspeed training, using advanced training techniques, or using other specific training apparatus, can help you create greater force more rapidly each time your foot touches the ground.

This, in turn, would help propel you faster in your direction of choice. This can help improve your stride length and frequency, depending on how you train specifically. Either way, the bottom line here is that power can be trained in the weight room, which means that speed can be improved in the weight room, too.

4. Get Stronger

Sticking with the premise that speed can be trained in the weight room, strength is a key component of producing more power (greater force more rapidly) which you now know will help improve your game speed. Get stronger and train for power and you will notice improvements.

5. Learn How to Run

Running mechanics are important, especially the fluidity of movement while running. Get a coach to teach you the proper mechanics of starting, accelerating, achieving full speed, decelerating, and stopping.

The more you can learn and the better you can run mechanically, the more efficient you will be which means you will waste less energy while running and you will also reduce your risk of getting injured.

Find a coach that is capable of adjusting the mechanics to your skill level and power/speed levels. What this means is that while you may already be fast, the techniques of Usain Bolt may not be suited for you just yet, and adjustments will need to be made accordingly.

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Matt Bartkowski with the Bruins "As you progress in hockey and aspire to get to higher levels, your off season training becomes increasingly important. Once I started training at Finish First I noticed a difference in my strength, speed, and power on and off the ice. There is no better place for a hockey player to train than Finish First. Where I am now in my career I can credit to Finish First, and I know continuing my training there will get me where I want to be."
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Christian Hanson "Coach Jeremy Hoy and Finish First is one of if not the main reason I am where I am today. If it were not for his sport-specific training programs, I could only have dreamt of making it this far. Any athlete who has any aspirations of making it to the next level is foolish to not train with Finish First. Regardless of your current skill, going anywhere else to train is a waste of time, money and talent."
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Matt Bartkowski with the Bruins "I've been forutnate enough to train with Jeremy and Finish First for almost 20 years. His training system specifically addressed my needs as a developing youth hockey player and changed to specifically address my needs as I matured as a player throughout juniors, college, and the pros. Using the Finish First Sports Performance training programs, I was able to play at my strongest, fastest, and in the best shape possible, while staying healthy for a long productive career. I can't recommend this training enough. If you do it, and commit to getting better, you will get better--guaranteed!"
--Sean Berkstresser (Voss), 9 Year Professional Hockey Player, RMU NCAA D1 Hockey Alum
Miss Pennsylvania America 2011, Juliann Sheldon "Training for the Miss America pageant included 6 weeks of intense training at Finish First Sports performance. Coach Jeremy Hoy put my physical endurance to the test and pushed me to my limit. In those intense weeks of physical preparation, I truly learned what It meant to be an athlete. Training at FFSP can help ANY pageant girl become an athlete - She will look and feel her very best. ..."
--Miss Pennsylvania America 2011, Juliann Sheldon
Miss Pennsylvania America 2010, Courtney Thomas "Working out at Finish First Sports Performance with Jeremy Hoy was by far the best workout experience I've ever had. I spent six weeks going to FFSP two and three times a day and each time I had a unique workout that helped me achieve the results I desired. Jeremy was always so encouraging and pushed me both physically and mentally to reach my full potential. I went to Miss America in the best shape of my life and felt so confident and prepared..."
--Miss Pennsylvania America 2010, Courtney Thomas
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--Miss Pennsylvania America 2009, Shannon Doyle
Chris Kushneriuk, Professional Hockey Player for the Bakersfield Condors "Prior to training with Jeremy Hoy and the team at Finish First, one of the biggest knocks I received from coaches was my endurance. I would slowly wear down as the season went on, which would make me lose a step in a game where every inch is so important. Since I began my off-season training with Jeremy's programs in the summer of 09' this has no longer been an issue. ...Jeremy has made me a much more explosive and confident power forward. ..."
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--Shauna Rice, 2009 & 2010 Preliminary Swimsuit Winner and Top 5 Finish
Denny Urban, Professional Hockey Player, Reading Royals "Each and every year you need to make sure that you are in your top shape when heading into the season. With the customized training that Jeremy Hoy and Finish First gives you, you get into your top shape so you have that edge over the other people. I can credit Finish First and Jeremy Hoy for where I am now in my career and where I want to be. If you are serious about making it to the next level and want to gain that edge over the others then I recommend training with Jeremy Hoy and Finish First."
--Denny Urban, Professional Hockey Player
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OHL Player of the year 2011-12
CHL Goaltender of the year 2011-12
Andrew Lister, RMU Men's ACHA D1 Ice Hockey "Training is a great way for an athlete to separate themselves from their competition. Finish First Sports Performance offers a unique training program that is tailored to your personal goals. As a hockey player, I quickly recognized the importance of lower body strength. My goal, when coming into Finish First, was to increase my leg strength. Coach Jeremy Hoy and his workouts have pushed me to reach my goal..."
--Andrew Lister, RMU Men's ACHA D1 Ice Hockey
Matt White, Professional Ice Hockey Player "I have been training with Coach Hoy for over five years and without his help and expertise I know that it would never have been possible for me to be where I am today. In training with Coach Hoy and the hockey specific training regimen he has designed, I have seen significant improvements each summer in my explosion, quickness, agility, strength, and endurance..."
--Matt White, Professional Ice Hockey Player
Parker Milner, Professional Ice Hockey Goalie "I have been working with Jeremy Hoy and Finish First since I was 12 years old, and he was the first person who taught me the importance of off-ice training. The unique, athlete specific training tailored to your particular sport is what makes Finish First so special. When you walk into Finish First, you know that you are stepping into an environment that will challenge and bring out the best in you..."
--Parker Milner, Professional Ice Hockey Goalie (2xNCAA D1 Champ)
Nick Jones, Professional Ice Hockey Player "When it comes to finding the perfect athletic performance training in Pittsburgh, the search starts and ends at Coach Hoy’s Finish First Sports Performance. As my hockey career has progressed, my off-season workouts have only gotten more and more essential. The sport-specific workouts put together by Coach Hoy and his staff has helped me add strength, speed, and endurance to my game that I did not possess before..."
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--Drew Bohn, PGA Professional





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COACH HOY'S READING CORNERCoaches reading corner



Kingdom Man: Every Man's Destiny, Every Woman's Dream

By Dr. Tony Evans

“A kingdom man is the kind of man that when his feet hit the floor each morning the devil says, ‘Oh crap, he’s up!’”

So begins this powerful volume from Dr. Tony Evans, now in softcover. Tony believes that God wants every man to be a world-changer.

He skillfully takes readers along a journey through the principles of biblical manhood, exploring how those who live, work, and minister around a kingdom man benefit from his leadership and care. Men will be challenged to fully understand their position under God as well as their position over what God has given them.

Equipped with these concepts, they can actively pursue ways to maximize and develop the character qualities of biblical manhood in their lives.

As Tony contends, the enemy doesn’t want you to know it, but you’re not the man you think you are. You’re a whole lot more. Starting now, you can be a kingdom man.



"This books is an excellent guide for any man who wants to live by God's design for male leadership in a family!"--Jeremy Hoy




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