Perform Ep 36: How to Get Faster (Acceleration, Deceleration, Agility & Strength) | Les Spellman

In this episode, I speak with Les Spellman, one of the most in-demand speed coaches in the world, who has trained more than 100 NFL athletes and worked with elite performers across football, basketball, baseball, soccer, and track.

We discuss whether you can actually make people faster, what speed really means beyond a 40-yard dash time, and why the fastest athletes are not always the most successful on the field. Les explains his car analogy for speed (engine, brakes, and steering), how the density of a sport shapes its speed demands, and the key differences among linear speed, change of direction, and agility. We break down why deceleration is one of the most overlooked and high-force qualities in sport, how cutting angles change the braking demand, and why agility ladders miss the mark. Les also dismantles the “stay low” cue for acceleration, explains the four sprint archetypes (bounders, drivers, spinners, and bouncers), and shares how he uses the weight room to train high, fast, and slow force. We also cover session design and rest intervals, how often to hit near-maximal speeds, his post-game blood flow restriction (BFR) recovery protocol, when kids should start speed training, how speed development differs between girls and boys, and practical ways adult and endurance athletes can get faster. This episode is for any athlete, coach, or parent who wants to understand how speed is built and how to train it safely and effectively.

Show notes

Perform Episodes Mentioned

• Testosterone Explained (Low T, Muscle Growth, Aging & TRT) | Dr. Ben House

Articles

• Biomechanical and Neuromuscular Performance Requirements of Horizontal Deceleration: A Review with Implications for Random Intermittent Multi-Directional Sports
• The Effect of Angle and Velocity on Change of Direction Biomechanics: An Angle-Velocity Trade-Off
• Change of Direction and Agility Tests: Challenging Our Current Measures of Performance
• From Categorizing to Coaching: How Sprinters’ Techniques Can Shape Their Coaching — Stuart McMillan, Sportsmith

People Mentioned

• Les Spellman: speed coach and founder of Spellman Performance
• Stuart McMillan: sprint coach and CEO of ALTIS
• Dan Pfaff: track and field coach and co-founder of ALTIS
• Dr. Damian Harper: researcher studying horizontal deceleration at the University of Central Lancashire
• Dr. Thomas Dos’Santos: researcher studying change-of-direction biomechanics at Manchester Metropolitan University
• Dr. Sophia Nimphius: researcher studying change of direction and agility at Edith Cowan University
• Dr. James Wild: sprint and speed researcher whose work classifies sprinters into technical archetypes
• Dr. Kelly Starrett: physical therapist and author of Becoming a Supple Leopard
• Charlie Francis: sprint coach known for the high-low training model

Other Resources

• How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan — Huberman Lab
• Les Spellman Podcast
• Hytro: blood flow restriction (BFR) compression garments