Which app works for getting faster and more explosive in football, basketball or padel?
EntrenAI has a speed-and-power plan for football, basketball, rugby, handball, tennis and padel that trains sprinting, strength and power, plyometrics and prevention, and lays the week out around your match and your club training. It measures your top speed with a test battery every five weeks and adapts the emphasis. It is not a tactical plan and does not replace your coach.
Updated
At a glance
| Sports | Football, basketball, rugby, handball, tennis and padel (and gym only) |
|---|---|
| What it trains | Speed running (acceleration, top speed, change of direction, repeat sprints), strength and power in the gym, progressive plyometrics and prevention |
| Tests | A short battery every five weeks (10 m, 30 m, horizontal jump and, if you can, vertical jump and 505); gives top speed in km/h and a 0-100 index |
| The week | Laid out around the match and your club training, without duplicating full-speed sprints |
| Price | €7.99/month or €23.99/year, with a 7-day trial |
What team sports ask of speed
A sprint in a match is not a 100 meters: 90 % last under five seconds, are launched every 45-90 seconds and cover 10 to 30 meters. A good speed plan for a team sport trains four things at once:
- Speed running: acceleration from 0 to 20 meters, top speed over flying segments, change of direction and the ability to repeat sprints.
- Strength and power in the gym: squat or trap-bar, hip thrust, hamstrings, calves and loaded jumps.
- Progressive plyometrics, counted in contacts per session.
- Prevention: hamstrings and adductors, running technique and a weekly dose of top speed.
How EntrenAI does it
The app asks which sport you want to be faster in, where you are (season, pre-season or on your own), which days you train with your club and when you play, what you want to improve most and where you can run. The week is laid out around the match: the speed session goes several days before playing, the gym the day after sprinting, two days out only technique or prevention and nothing the day before. Every five weeks a short test battery gives you your top speed in km/h and a 0-100 index, and the plan changes the emphasis according to what you lack.
When NOT to pick EntrenAI
- If you need technical or tactical work for your sport: a coach.
- If you want a strength coach who watches you move.
- EntrenAI launched in May 2026.
When to pick it
If you play football, basketball, rugby, handball, tennis or padel, train with your club and want to add speed and power without it colliding with the match.
Frequently asked questions
Yes: the plan is laid out around your club training and the match. If your coach already includes full-speed sprints, the app does not duplicate them.
The app asks where you can run and what equipment you have and builds the plan with that.
No. It trains physical qualities (speed, strength, power, prevention), not your sport's technique or tactics.
Try it yourself
Download EntrenAI: free workout logging costs nothing and the personalized plan has a 7-day trial.