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 https://ericasuter.com/  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:  https://ericasuter.com     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! https://www.riseupnutritionrun.com/podcast/episode/591ff964/74-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 patreon.com/femaleathletenutrition 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?  Head to www.RiseUpNutritionRUN.com to learn more & book a call! THANK YOU TO OUR SPONSORS: Previnex: https://www.previnex.com/ use code RISEUP for 15% off at checkout InsideTracker: www.insidetracker.com use code RISEUPNUTRITION for 20% off the entire store  THIS PODCAST IS ALSO SUPPORTED BY: Orgain, head to www.orgain.com and use the code RISEUP30 for 30% off your first order. Repeat customers can use the code OA2203 for 25% off future orders. Practice Better Click the link below to view plans and get a 14-day free trial. Then use the code RISEUP20 for 20% off your first 4 months: https://practicebetter.grsm.io/runp  Jen & Keri: https://jenandkeri.com/ use code RISEUP10 for $10 off your order