The Les Spellman Podcast How To Test & Program Speed For Different Ages
Feb 20, 2023
Covers how to choose tests and benchmarks for athletes at different ages. Explores which sprint outcomes and technical drivers matter across development stages. Discusses diagnostics, constraints, and how season phase shapes programming. Reviews planning tactics like sequencing, weekly undulation, and readiness checks to adjust load and emphasis.
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Test With Context Before You Program
- Test athletes based on their level, season, priorities, group context, and available training days.
- Compare tests to benchmarks, identify strengths/weaknesses, then create outcomes, drivers, strategies, and program accordingly.
Age Determines Testing Complexity
- Speed development follows stages: foundational (9–12), educational (12–14), developmental (14–16), and transition windows (16–18+).
- Testing complexity increases with age: start with max speed, then add acceleration and force-velocity, then full physical/technical profiling.
Measure Outcomes And Their Drivers
- Measure max speed and horizontal power, and test drivers like power, ROM, strength, and reactivity.
- Use sprint metrics (thigh angular velocity, ground speed, contact, touchdown velocity, vertical stiffness) to shape technical strategies.