How to Coach Non-Linear Sprinting | Learn Load Execute Framework for Change of Direction Speed
Description
In today’s episode, we continue building on the Learn, Load, and Execute (LLE) framework — this time applying it to non-linear sprinting and change of direction speed.
You’ll learn how to break down and coach non-linear sprinting as an action, not just an agility drill, by understanding limb mechanics, acceleration angles, and how to link movement patterns to tactical speed.
I also walk through practical “recipes” for coaches who want to make the most of limited training time with their athletes — from wall drills to resisted band arcs to race-based execution drills.
This one’s all about turning theory into fast, applied learning.
Timestamps:
00:00 – Intro: Non-linear sprinting as an action, not an agility label
00:45 – The Learn Load Execute (LLE) principle in speed development
01:30 – Dominant vs non-dominant side and why you train one first
02:10 – The biomechanical crossover between linear and non-linear sprinting
03:00 – Learn: Isolated limb exposure and joint-angle drills
04:30 – Load: Adding resistance to build specific work capacity
05:30 – Execute: Combo construction — open step to crossover acceleration
06:30 – Understanding the short, moderate, and long curve sprint zones
08:00 – Designing drills for 10–20m curve accelerations
09:00 – Partner band drills for angular resistance
10:00 – Execution through chase games and competitive scenarios
11:00 – Summary: how to reverse-engineer non-linear speed from game actions
12:00 – Next week: Bringing Learn Load Execute into the gym
Thanks for Listening.
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