10 Types of Speed

Its finally here! Move Better. Do More. Be Fast. This workout e-book from Trainer Gorres is designed to help athletes reach and achieve their performance goals. He's combined his experience working with top professional athletes from the NFL, NBA, MLB, and US Soccer, to create a program that works for athletes on all levels. The 3 month plan addresses flexibility, core strength, injury prevention, functional strength, power, speed and agility, fitness, and more. But its not just pro athletes getting in on the action. This plan is easy to follow for youth athletes and everyday athletes who want to look better and feel better! Whether you are training for the next World Cup, or your local Tough Mudder, these exercise principles will help you be the best you can be!

  • 3 month program broken down into 3 phases
  • Over 150 moves
  • Flexibility, Strength, Fitness, Speed and Agility, Power, Injury Prevention and more!
  • Exercise demos for each movement
  • 1300 calorie and 1700 calorie meal plan included

Get Move Better. Do More. Be Fast.

Its important to identify and train different types of speed for an athlete to increase overall performance.  Most sports, with the exception of track and field, require an athlete to make different types of movements depending on the situation.   These 10 different types are straight from my notes of Scott Moody's mentorship in Kansas.  Scott's program, AthleteFit, does a great job of integrating training methods to translate weight room gains into performance gains on the field. I've split up the different types of speed into 3 categories.




Change of Direction

Change of Pace






Player v Player

Player with Ball

Player v Player with Ball

These 10 types of speed are like the gears to an old fashion watch.  If you take out just one of those gears, no matter how big or small that gear may be, the entire watch stops working. In sports, its very easy to identify players who are great hard skill athletes.  A hard skill is a fixed movement that can be defined and measured.  There is no reaction required and there is nothing external to challenge the movement.  An example of a hard skill would be a tennis serve, a golf swing, or a free throw in basketball.  Hard skills are difficult to execute because of internal challenges like nerves or pressure.  Category 1 would fall into the hard skill category when isolated, like a 40 yard dash, a vertical jump test, or even a pro agility test.  Unfortunately, sports aren't played against cones, they are played against other athletes.  While its important to develop and strengthen the hard movement skills of speed, soft skills are the key to performance.  A soft skill requires some type of recognition and reaction.  Defending a player with the ball would be a great example of a soft skill.  When a player can put all of this together, it translates into CONFIDENCE.  This is the last component of real Game Speed.  It is something that is very hard to measure but very easy to see.   A confident player will move faster or perform better than the player that is hesitant or unsure.  A player with self-belief expects to win.  Every great athlete from every sport has this in common.  Building confidence is the true goal of a any real training program. 

move better

I want to give youth athletes a way to train smarter, not harder. This book is a culmination of my experience as a coach and player. I’ve had the chance to work with some of the best athletes in the world, and I’ve also learned from other leaders in the field that share the same passion for performance training. Use this book as a resource, with helpful tips to develop strength and power for sports. It is specifically designed to help an athlete move better, do more, and be fast!!

A performance training program is designed to help your body simply move better. For most athletes, this means moving with more mobility, stability, strength, and power. By focusing on functional movements, functional strength, flexibility, and balance, you can achieve your performance goals. It sounds simple enough but traditional performance training hasn’t always been this way. In fact, performance training for athletes is still relatively new and sports science has revealed bigger and better ways to train athletes for sport. 

Get Move Better. Do More. Be Fast.