Speed Work

The issue stopping you from getting faster

1.Work on ways to increase the range of motion in your hips. The more range of motion the more room to create momentum into your next stride. 

2.Increase the joint velocity in the hip by teaching hip flexors to fire quickly. Preform the same methods for hip extension

3. Stop swinging your arms laterally and stop preforming your first couple steps super wide. To get from A to B the faster all energy produces must be going towards point B.

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Stop Neglecting Core

The faster you rotate the greater you preform

Our bodies are massive kinetic and kinomatic chains. Our core acts as a method of acceleration, creating momentum for weight transfer. The faster you swing your abdominal belt, the faster your trunk and arms will follow. All movement stems from the core since it is most proximal in the body. This means every appendage must attach to the torso. in order to rotate quickly, deep core muscle must be stimulated. Exercises hitting the IO's, TA's, QL's, and spinal erectors will make your game unstoppable.

Simulation vs Strength Building

Is there even a reason to isolate muscle groups?

For athletes in the off-season, building muscle can be crucial. There is a strength component to power and a power component to strength. When a power athlete puts on greater amounts of muscle, they have a greater potential to produce more power. You do not want to isolate a muscle 4 weeks out of the competition. 
The other reason to isolate a muscle group is for injury prevention. If an athlete wants to give their CNS a break during the season, full body isolation with certain compound lifts once a week can stop an athlete from breaking down over a season.