SCIENCE-BASED
SPEED DEVELOPMENT
At Double10 Performance, we’ve developed a method based on sports science research and practical experience to maximize your athletic potential. Our approach isn’t about quick fixes—it’s about sustainable development that achieves measurable results on the field.
WHY SPEED IS IMPORTANT
In modern football, the numbers tell the story:
70% of all goals are initiated by a maximum sprint by either the scorer or the assister
Sprint distances in professional games have almost doubled in the last ten years
A difference of just 2 meters per second in top speed can determine who reaches the ball first
Max Speed and High Speed Runs are key to penetrating defensive lines
When measured in meters per second, even small improvements in your speed can create significant advantages in game situations. That’s why targeted speed development is essential for players of all levels.
THE MOST COMMON MISTAKES IN SPEED
INSUFFICIENT DISTANCE
Many players train with distances that are too short (10-15m) and never reach their Max Speed. Adequate Max Speed training requires distances of 30-40m.
INADEQUATE RECOVERY
The simple rule that most coaches ignore: 10m sprint = 1min recovery. Without adequate recovery between sprints, you’re doing endurance training, not speed training.
INEFFECTIVE COACHING CUES
Telling a young player to “lift their knees higher” without appropriate progressions and exercises leads to awkward running technique that reduces speed rather than Improving it.
INCONSISTENT TRAINING
Speed development requires consistent, progressive training with appropriate volume and intensity. Random sprint sessions will not produce lasting improvements.
THE MOST COMMON MISTAKES IN SPEED TRAINING
INSUFFICIENT DISTANCE
Many players train with distances that are too short (10-15m) and never reach their Max Speed. Adequate Max Speed requires distances of 30-40m.
INADEQUATE RECOVERY
The simple rule that most coaches ignore: 10m sprint = 1min recovery. Without adequate recovery between sprints, you’re doing endurance training, not speed training.
INEFFECTIVE COACHING CUES
Telling a young player to “lift their knees higher” without appropriate progressions and exercises leads to awkward running technique that reduces speed rather than improves it.
INCONSISTENT TRAINING
Speed development requires consistent, progressive training with appropriate volume and intensity. Random sprint sessions will not produce lasting improvements.
OUR TRAINING METHODOLOGY
ASSESSMENT & STARTING POINT
Each athlete begins with thorough tests to establish a starting point and identify limitations:
- Linear sprint times (5m, 10m, 30m)
- Jump tests (horizontal and vertical)
- Movement screening
- Evaluation of injury history
TECHNICAL FOUNDATIONS
We develop correct running mechanics through targeted exercises that create lasting movement patterns:
- Acceleration posture and mechanics
- Max Speed technique
- Optimization of the transition phase
- Sport-specific movement integration
PROGRESSIVE LOADING
Our programs systematically increase the demands on the neuromuscular system:
- Precise distance progression
- Volume and intensity manipulation
- Recovery management
- Seasonal periodization
HOLISTIC DEVELOPMENT
Speed doesn’t exist in isolation—our approach addresses all contributing factors:
- Strength development
- Plyometric progression
- Mobility improvement
- Recovery protocols
SPECIALIZED SPEED PROGRAMS
At Double10 Performance, we understand that athletes in different stages of development have unique needs. That’s why we’ve created two specialized programs to optimize speed development at each age.
DOUBLE10 ACADEMY
Are you always a step behind? This program is your solution.
Speed is a skill, and the sooner you start developing that skill, the more potential you’ll unlock. The Double10 Academy program is specifically designed for young athletes during their critical developmental years.
WHAT YOU GET:
- Age-appropriate speed training, developed for growing bodies
- Fundamental movement development that builds correct technique from the start
- Coordination improvement to optimize neuromuscular control
- Growth phase monitoring to adjust training during rapid growth phases
- Injury prevention to establish healthy habits early on
- Fun, engaging sessions that keep young athletes motivated
- Regular progress assessments to celebrate improvements
THIS PROGRAM IS PERFECT FOR YOU IF:
- You want to become faster and more coordinated on the field
- You're looking for an advantage over your competition
- You are in a youth academy and want to stand out
- You've been told you need to improve your athletic abilities
- You want to build a strong foundation for your athletic future
- 8 - 14 years old
DOUBLE10 PRO
Are you the slowest player on your team? Have you been told you can’t get any faster?
This program proves that speed can be developed at any age. The Double10 Pro Program is designed for young and adult athletes who are ready to achieve significant speed gains.
WHAT YOU GET:
- Advanced speed development techniques based on professional protocols
- Strength training tailored to the demands of your sport
- Comprehensive regeneration strategies to maximize training effects
- Explosive acceleration training to dominate in critical game phases
- Max Speed efficiency to increase your top speed
- Sport-specific integration to apply your speed in game situations
- Detailed performance diagnostics to track your progress
THIS PROGRAM IS PERFECT FOR YOU IF:
- You're constantly a step too late in game situations
- Your coaches have highlighted speed as an area for improvement
- You're trying to reach or maintain the elite level
- You want to break through a performance plateau
- You need to gain an advantage over faster opponents
- 15+ years old
WHAT YOU CAN EXPECT FROM OUR PROGRAMS
Both programs offer you everything you need to make a measurable difference in your speed:
- Detailed assessment to establish your starting point (€65)
- Progressive 12-week training plan designed for your specific needs
- Full access to our customized training app with detailed video instructions
- Regular check-ins to ensure you're on the path to success
- Pre-game activation protocols to maximize your performance on game day (€29)
- Regeneration guide & recovery advice to optimize training adaptations (€29)
- Nutrition guide & recommendations to support your development (€29)
- 7-day free trial to experience the program before committing
- 6 months app access
Our programs are delivered through our state-of-the-art app, which allows you to train anywhere and still receive professional guidance. Each exercise includes detailed video instructions to ensure proper technique.
THE 12-WEEK SPEED SYSTEM
Our flagship program is structured to achieve progressive improvements over 12 weeks:
1
PHASE 1:
FOUNDATION
(WEEKS 1-4)
- Initial assessment
- Movement pattern development
- Technical foundation
- Building foundational strength
2
PHASE 2:
DEVELOPMENT
(WEEKS 5-8)
- Progressive loading
- Increased specificity
- Strength development
- Interim review
3
PHASE 3:
PERFORMANCE
(WEEKS 9-12)
- Max Speed Training
- Sport-specific integration
- Competition preparation
- Final assessment and future planning
RESULTS YOU CAN MEASURE
At Double10 Performance, we don’t just promise improvement—we measure it:
Average improvement of 0.2-0.3 seconds in the 30m sprint time
15-20% increase in repeated sprint ability
10-15% improvement in change of direction speed
Significant reduction in non-contact injury
All customers receive detailed performance tracking to visualize their progress and identify areas for continuous improvement.
PERFORMANCE TEST
€149
45min
-
Peak Height Velocity Test
(PHV [12-16Y]) - AI Sprint Analysis
- Strength & Power Tests
- Movement Screening
- Speed Test (KM/H)
- Clear identification of strengths and weaknesses
GROUP TRAINING
€179
per month
-
Small group training
(maximum 10 athletes) - Max Speed & Acceleration Training
- Plyometric Training
- Performance Diagnostics
- Guaranteed improvement in coordination
- 100% improvement in running technique and speed after 10 units
PERFORMANCE TRAINING
€129
60min
- One-on-one coaching
- Customized program design
- Detailed technical feedback
- Accelerated progress
- Comprehensive performance tracking
- First unit: Performance Test €149
-
Discounts available for package bookings
(10 units)
ONLINE COACHING
60min
- Detailed assessment
- Customized program delivered via app
- Video feedback
- Regular progress check-ins
- Location-independent training
- Access to all training videos and resources
- Includes nutrition guide and regeneration protocols