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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