This episode of the Female Athlete Nutrition podcast is with youth sports coach and returning guest Erica Suter. Erica has been working with athletes for over ten years in performance enhancement and injury prevention: her mission is to help them become strong, resilient, and creative through exercise, while inspiring them to love movement and sports. Today we dive deep into Erica’s specialty: speed training for all athletes, across all sports and stages of life. We discuss the importance of speed for sport performance and beyond, including cognitive benefits and maintaining muscle mass as we age. Erica takes us through how to implement speed training into your routine, including what to do, when, and why. We emphasize the importance of proper rest periods between sprinting, form and jumping drills, and moving with proper mechanics. We talk about combining speed with weight training, especially how to avoid becoming overly sore afterwards!

Erica discusses her latest book,”Female Athlete High Performance”, out on December 2nd, as well as her  “The Strong Female Athlete” book, a science-based and experience-based text with a fresh, novel approach for youth female athletes to improve speed, reduce injury, and increase strength. Pick up your copy today 

In this episode we talk about:

3:20 The importance of speed training for all athletes

6:30 How to train speed: session structure, form drills, jumps and more

12:30 Sprinting with good form

17:05 Benefits of sprinting throughout life

19:00 Improving with age; Nailing the basics of recovery and nutrition

26:55 Weight lifting for speed not soreness! Quality over quantity with weight and speed training

30:40 Erica’s books: “The Strong Female Athlete” and “High Performance For Female Athletes” 

For more on Erica and the coaching and resources she offers, check out her website:    

And her podcast: The Soccer Queens Podcast 

Tune in to Erica's first appearance on the podcast: Episode 74: Strength Training Will Not Make You Bulky!

Follow Erica on Instagram @fitsoccerqueen and me, your host Lindsey Cortes, on Instagram @female.athlete.nutrition 

If you find value in this podcast and would like to support the show, join our patreon community! Become part of our Fiercely Fit and Fueled community today, and receive bonus episodes, merch, monthly recipes, access to an exclusive community message board, and have the chance to ask Lindsey your questions and get a podcast shoutout, and more! Head to patreon today Your support means a lot!

Need help with your fueling? Want to get in touch with Lindsey? Interested in the Female Athlete System of Transformation? 

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