COURSES
Fast > Fit
a speed based
approach to lower
limb rehab & training
Lesson 1d
What is a speed-based
approach to rehab
Rehabilitation integrates practical knowledge in
healing, mechanical function, training organization,
biomechanics, skill acquisition, and conditioning.
The art aspect involves creating a coherent
program that engages the athlete, aligns with
their objectives, and ensures a confident return
to training and competition. The ultimate success
marker is the athlete’s ability to perform confidently
and excel within the demands of their sport.
© Sportsmith 1
Approach to rehabilitation: speed-based One athlete summarized this approach perfectly:
“in previous rehabs, when I try to do anything
I utilize what I call a speed based approach. This explosively, it feels like I’ve been sedated with all
approach prioritizes the physical and coordinative the load I’ve already done. I genuinely just feel
qualities that support speed-based, high-intensity wrecked. But with this approach, I actually feel
actions. By planning and training these qualities like an athlete. My jumps are higher, my running
early, we build tolerance and work capacity, is faster, and even with all that, I’m still fitter
reducing injury risk and improving movement than when I was pre-injury because running feels
coordination. This proactive strategy is more easier.”
effective than traditional linear approaches that
sequentially target strength, power, and speed Key high-intensity actions
without integrating them early on.
Acceleration: focus on horizontal hip
In a speed-based approach, we focus on displacement, influenced by relative strength
developing qualities that support high-intensity of the ankles, knees, and hips, especially the
actions from the start. This means that instead posterior chain. Pelvic range of motion and
of waiting until later stages of rehabilitation to stability are crucial, requiring the pelvis and spine
address speed and power, we incorporate elements to move fluidly in all planes. Shank stiffness is
of these qualities early. This helps athletes build vital for transmitting force without collapsing,
the necessary foundation to support high-speed linked to knee and ankle force qualities.
actions down the line. By doing so, we not only
mitigate risk but also enhance the athlete’s overall Max speed: emphasize vertical displacement
physical capabilities, allowing them to perform and peak force production by the ankles, knees,
more efficiently and effectively. and hips. Pelvic range of motion and stability are
significant, along with system stiffness to ensure
Implementation of a speed-based approach force transmission rather than leakage.
A speed-based approach to rehabilitation Change of direction (including deceleration):
prioritizes performance of key actions relative braking strength and coordination around
to sports performance and works backwards the ankle, knee, and hip are key, focusing
proactively to develop them in the most on penultimate braking limbs. Lateral hip
appropriate way, depending on the injury type. displacement is critical, requiring lower limb
This method, referred to as reverse engineering, elasticity and hip stability. System stiffness
ensures that we can proactively plan and train throughout the entire chain, especially the trunk
early and basic qualities that will be beneficial and lateral hip, is essential.
later. Instead of waiting until the need arises, we
build these qualities early, teaching the body how Comparison to historical approaches
to coordinate movement with improved physical
attributes. This not only builds tolerance and Traditional approaches often follow a linear
work capacity, mitigating risk, but also enhances and chronological training method, with little
overall athletic performance. foresight for early skill development. My speed-
based approach, aligned with vertical integration,
For instance, in the return to running, my fast-to- incorporates components of all variables
fit approach exposes athletes to speed-based drills throughout the rehab process. This method
early in the process. By focusing on high-velocity ensures seamless transitions between phases,
work initially, athletes develop explosiveness promoting performance development rather than
before adding high-density work associated with merely ticking off physical qualities.
fitness. This method has significantly impacted
my athletes’ rehab journeys. They report feeling In summary, the speed-based approach engages
more explosive and achieving higher outputs athletes in meaningful activities early, allowing
because they are not burdened by early fatigue them to hone skills relevant to their sport. By
from excessive volume. integrating static postural work and in-place
© Sportsmith 2
speed mechanics early in rehabilitation, athletes
can develop running mechanics that enhance
efficiency and performance.
Final principles and summary
Train qualities and coordination early: begin
training athletic qualities and movement patterns
as soon as possible, emphasizing agonist/
antagonist relationships and synergies.
Progress quickly: challenge athletes within rehab,
progressing with competence as soon as possible.
Avoid spending time on tasks beneath their
capabilities.
Assess objectively: use objective measures to
track performance trends and compare against
baselines or peers.
© Sportsmith 3
© Sportsmith 4
Fast > Fit
a speed based
approach to lower
limb rehab & training
Alan Murdoch