Today’s show welcomes Tony Villlani, sports performance coach and owner of XPE sports in Ft. Lauderdale, Florida.  Tony has coached over twenty #1 finishes in the NFL combine and is the creator of the Game Speed and Separation Movement Web.  Tony has worked with many of the top NFL players in the league, but will tell you that his learning from those athletes was a much bigger deal in Tony’s development than the fact that he “trained them”.

Clearly you have to have a level of speed that’s well above average to be successful at many high level sports.  At the same time, the fastest athletes in sports where having a level of speed is important, such as at the NFL combine, are not the successful ones in pro-football. Interestingly, the fastest receivers in the history of the combine have never had truly successful careers.  This brings up the question, not only why this is, but also, how can we distribute our training efforts over time to optimize the way that athletes actually move on the field?  Clearly, we need to work to get athletes fast in a linear sense, but how much are we helping if we overly focus on linear speed (and spend lots of time hair splitting linear speed in twitter arguments) and don’t address the types of speed utilized in sport.

Tony deeply understands the nuances and categories of direction change in sport, and actively trains these components in his sessions.  This isn’t to say that Tony doesn’t love traditional speed training (just look at his combine success) but he also loves building speed that gives athletes the highest chance of success in their sport.

On the show today, Tony talks about how he “ratios” linear speed training to game-speed training, as well as how he frames NFL combine style training in light of game speed to those trainees.  He’ll get into why he feels that the fastest athletes in the history of the combine have never been the best actual football players, and then gets into a substantial layout of his key points in change of direction training.  Tony also lists some key aspects of offensive and defensive agility, as well as how agility can differ between sports.  This was a podcast that you’ll never forget if you train any type of athlete for speed in their sport.

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Timestamps and Main Points:

6:07 – How having young children has taught Tony about the process of athletic development

7:47 – Tony’s take on the balance of how linear and game-speed training should progress as an athlete develops

23:48 – Tony’s thoughts on why the very fastest NFL receivers in the combine actually never had a good playing career

29:22 – Approaching linear speed development when an athlete is truly not as fast as they need to be from that perspective

36:14 – Tony’s take on the inverse relationship between the 40 yard dash times and 3-cone/shuttle events in the NFL combine

41:29 – How Tony feels the NFL combine agility tests transfer to performance, and what he does for agility instead

54:12 – Comparing types of game speed between athletes, and the general zones of speed pro football athletes will use in competitions

59:58 – Tony’s finer-point breakdown of change of direction technique

1:07:42 – How Tony views “first chance” opportunity in change of direction (one point of attack opportunity) in football vs. basketball or soccer



“Everyone should get as fast as they can possibly get with their own genetics, but after that, I turn off the (linear) speed switch”

“With our combine athletes, it’s, unfortunately, how to teach them to run out of control… I always tell our combine athletes, quit thinking of football, think track and being out of control”