Assess Your Baseline
Athletes start with a movement and speed evaluation. I identify your strengths, mechanical inefficiencies, and the fastest path to improvement.
Essex County Speed Training Coach.
Speed is a skill. I've spent 10+ years teaching it. I program resistance, agility, and sprint mechanics for athletes at every level, from youth leagues across Essex County to elite competitors. Purpose-built. Designed to get results.
See It Live
Speed In Action.
Most athletes train to get stronger. Few train to get faster. Speed is not just running. It is how quickly you read, react, cut, and accelerate when it matters most.
1v1 Reactive Mirroring · Hex Bounds · Agility Ladder · Directional Sprints · Game Simulation
What We Train
Game Simulation
Live reps that mimic real competition. Decision-making under fatigue, contested space, and pressure that drills alone cannot replicate.
Read & React
Mirror an opponent's cuts in real time. The skill that separates fast from game-fast.
Force Absorption
Land, load, and redirect. Hex bounds and lateral cuts that teach the body to handle speed.
Drill to Game Transfer
Each ladder rep and sprint finishes with a sport-specific movement. Nothing stays in the drill.
Explosive Acceleration
First-step power that puts an athlete ahead of the defender before they react. Built through sled work and resisted sprints.
Ground Contact Time
The less time your foot spends on the ground, the faster you move. Ladder drills and sprint mechanics train the nervous system to fire quicker.
Book a Free Consultation
20 minutes. No cost. No obligation.
The Equipment
Two Systems.
Two Systems.
Total Speed.
Each tool in the PBB speed program is selected because it works. Resistance training and footwork precision — combined and coached by Donny.
Whether you're building raw sprint power through loaded resistance or sharpening foot turnover and change-of-direction mechanics, I design the right combination around your sport and your body.
Inquire NowResistance bands and weighted sleds attack speed at its source: force production. By overloading sprint mechanics under controlled resistance, muscles learn to fire harder — so when the load comes off, you're naturally faster.
- Increases stride power and drive phase acceleration
- Builds posterior chain strength specific to sprinting
- Used in resisted runs (sled) and overspeed training (bands)
- Scalable from youth through elite-level athletes
- Directly improves 40-yard dash, first step, and top-end speed
Speed isn't just straight-line. Ladder and agility drills sharpen foot turnover, body control, and reactive change of direction — the skills that separate athletes in real game situations.
- Improves ground contact time and stride frequency
- Trains lateral quickness and deceleration mechanics
- Builds neuromuscular coordination under fatigue
- Translates directly to sport-specific movements
- Progressions from beginner to advanced patterns
The Process
How I Get You Faster
No guesswork. No generic programming. Athletes start with an honest baseline, get a plan built for them, and track real progress over time.
Build Your Program
No cookie-cutter plans. Your resistance, footwork, and sprint sessions are designed around your sport, your body, and your goals.
Train. Measure. Evolve.
Speed gains are tracked. Mechanics are recorded. You'll see the proof of your progress. it keeps building.
Track, Adjust, Repeat
Speed is not built in one session. I track your times, film your mechanics, and adjust the program as you improve. Progress is measured, not assumed.
FAQ
Speed Training FAQ
What athletes and parents ask before starting a speed program.
Speed is a skill. Genetics set the ceiling, but most athletes are nowhere near theirs. Sprint mechanics, ground contact time, and force production are all coachable. I have watched athletes drop real time just from cleaning up their running form before any physical adaptation kicked in.
Resistance sleds, speed bands, agility ladders, mini-hurdles, and cone setups. Sleds build drive-phase power. Ladders sharpen foot speed. Hurdles develop hip mobility. I pick the combination based on the athlete and the sport.
Mechanical improvements show up in the first two to three weeks. Measurable speed gains typically appear within six to eight weeks of consistent training. Athletes who commit to three-plus months see the biggest jumps.
Yes, when it is programmed correctly. I scale intensity, volume, and complexity to match the athlete's age and physical development. An 8-year-old does not train like an 18-year-old. The progression is structured and the movements are coached on each rep.
Both. Straight-line speed matters, but most sports require change of direction, lateral movement, and reactive cuts. I program linear and multi-directional work based on what the sport actually demands on the field or court.
Get In Touch
Ready to Get Faster?
Fill out the form and I'll be in touch to discuss your goals, your sport, and how to get started.
"Speed is a skill. And every skill can be taught."