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6/1/2025 Dirty Speed Development: Training for Chaos Moving Beyond Perfect Reps to Build Adaptable, Game-Ready AthletesRead NowSpeed development is often boxed into a narrow lane: clean mechanics, straight lines, and high-volume of “perfect” reps. While there’s value in technique, this overly sterile approach misses a critical truth:
Sport isn’t clean. It’s chaotic, unpredictable, and full of disruptions. At The U of Strength, we believe speed training should reflect that reality. That’s why we embrace what we call Dirty Speed Development, a methodology built around variability, interference, and adaptability. The Problem with “Perfect” Too many speed drills are rehearsals, not development. The athlete gets into a familiar setup, hits the same angles, and moves in predictable ways. The outcome? They may look great in training but struggle to apply that speed in sporting scenarios. Why? Because in sport:
That’s where Dirty Speed comes in. What is Dirty Speed Development? Dirty Speed is our term for speed training that’s deliberately messy. It introduces layered challenges and micro-disruptions to force the athlete to problem-solve on the fly. It’s not about chasing perfect form. It’s about developing functional speed that holds up under pressure. How We Introduce Disruption Here are a few of our favorite tools to add complexity to our speed drills: 1. Throwing Patterns (Fake & Real) Med ball throws, especially fakes and rotational throws, disrupt rhythm and shape. Athletes must accelerate while separating upper and lower body movement, a key skill in field and court sports. 2. Perturbations Mini collisions and chaotic resistance create instability and force the athlete to regain control quickly without breaking stride. 3. Obstacles Whether it’s boxes or hurdles, or opponent distractions, obstacles force athletes to make split-second decisions on pathing and timing, increasing their spatial awareness and movement fluency. Why It Matters Dirty Speed isn’t about making drills harder for the sake of being “cool.” It’s a calculated strategy to:
We’re not just preparing athletes to sprint fast. We’re preparing them to stay fast when it gets messy. Final Thoughts: Chase Adaptability If your speed drills always look picture-perfect, they’re probably too easy. In contrast, Dirty Speed embraces imperfection. It forces athletes to adapt, recover, and solve problems at full speed, skills that are far more valuable than clean reps in closed environments. Because at the end of the day, the fastest athlete on the stopwatch doesn’t always win. The one who can adapt, respond, and recover the quickest usually does.
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AuthorJamie Smith is a proud husband and father, passionate about all things relating to athletic development and a life long learner, who is open to unorthodox ideas as long they are beneficial to his athletes. Categories
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*By accessing this website and/or purchasing or utilizing the articles, emails, programs, images, videos, services and/or products, you are agreeing to this disclaimer in its entirety. The content on this website and the educational products sold within are the intellectual property of The U of Strength, LLC and may not be replicated, reproduced, or sold without prior written consent from The U of Strength, LLC. Website, social media and product content provided is for informational purposes and meant to be utilized by athletes, sport coaches, and fitness professionals at their own discretion. It is not meant to substitute advice or guidance from qualified medical experts, and misuse of the information can result in serious injury. Any fitness program should be administered under the discretion of qualified professionals who take into account individual differences in health and ability. While our programs have found success with the athletes who train at our facility, individual results vary and we do not guarantee any specific results. The U of Strength, LLC assumes no liability from the misuse of the content provided or products purchased. Users assume all risk when implementing our ideas in theirs or their clients’ real life training experiences.
Email: [email protected]
*By accessing this website and/or purchasing or utilizing the articles, emails, programs, images, videos, services and/or products, you are agreeing to this disclaimer in its entirety. The content on this website and the educational products sold within are the intellectual property of The U of Strength, LLC and may not be replicated, reproduced, or sold without prior written consent from The U of Strength, LLC. Website, social media and product content provided is for informational purposes and meant to be utilized by athletes, sport coaches, and fitness professionals at their own discretion. It is not meant to substitute advice or guidance from qualified medical experts, and misuse of the information can result in serious injury. Any fitness program should be administered under the discretion of qualified professionals who take into account individual differences in health and ability. While our programs have found success with the athletes who train at our facility, individual results vary and we do not guarantee any specific results. The U of Strength, LLC assumes no liability from the misuse of the content provided or products purchased. Users assume all risk when implementing our ideas in theirs or their clients’ real life training experiences.