At Catholic Central, athletes are finding new ways to measure their progress, push their limits and improve their performance through the 20 MPH Club, a speed training program led by club moderator and theology teacher Nick George.
The club recognizes athletes who reach a maximum speed of 20 miles per hour during a timed sprint. Those who hit the mark earn a pair of Catholic Central "Speed" sunglasses and a place on the club's 20 MPH road sign.
George, who spent about eight years working with Catholic Central teams in strength and conditioning before focusing more exclusively on speed training, started developing the program about three years ago.
A former high school and college cross country and track and field athlete, he also earned a master's degree in exercise science in 2019–2020 to further his coaching knowledge.
Speed training is built around a simple principle: athletes need immediate feedback to understand their performance and improve. During workouts, athletes use laser timing gates to measure their times, and George records the results to track progress over time.
One of the program's key tests is the 10-yard fly, a timed 10-yard sprint following a 20-yard buildup. Athletes know that a time of 1.02 seconds in this trial corresponds to 20 miles per hour. Reaching that benchmark earns them a spot in the club.
Over the past three years, more than 90 Catholic Central athletes have earned a place in the 20 MPH Club. For George, that number reflects not only the athletes' talent but also the hard work they put into improving.
"The training is the testing and the testing is the training," George explained, describing how consistent measurement helps athletes understand their strengths and identify areas for improvement.
The data also helps George tailor training to individual athletes. Some excel at acceleration over their first few steps but need work on reaching their maximum speed. Understanding those differences allows athletes to build on their strengths while developing areas that can improve their performance in competition.
Over the past three years, nearly 100 athletes have become members of the 20 MPH Club. For George, that number reflects not only the athletes' talent but also the work they put into improving.
The benefits of speed training extend beyond sports traditionally associated with running. George incorporates maximum-speed sprints into training for athletes across Catholic Central's athletic programs, including wrestling, baseball, football and hockey.
"There's no other whole-body exercise that gets athletes moving as explosively as maximum speed sprints," George said. He views speed as a way to raise the ceiling of athleticism for athletes in every sport.
Rather than relying on endless laps or repeated sprints with little rest, the program emphasizes developing maximum explosiveness and continually improving athletes' top-end speed.
That approach is helping establish a broader culture of speed at Catholic Central. Athletes can compare their results with classmates, track their personal bests and see where they rank among the top performers in their grade levels.
For George, the 20 MPH Club is about more than a benchmark or a pair of sunglasses. It gives athletes a measurable goal, a way to recognize their progress and another tool to prepare for competition.
