Since most sports require quickness and speed, incorporating speed drills into your training can significantly enhance your performance. Benefits of speed training include increases in muscular power, brain-signal efficiency, body spatial awareness, motor skills, and reaction time. Although speed training methods have been around for years, many athletes aren't familiar enough with them to use them. "Training for Speed, Agility, and Quickness," by Lee Brown, Vance Ferrigno, and Juan Carlos Santana outline the essential components to an effective speed training program.
Guidelines for Speed Development
While there is no magic formula for increasing maximum running speed, there are some guidelines that you should follow when training for speed improvement. Sound programs emphasize technique, starts, acceleration, speed endurance, and relaxation. Speed drills should be brief and intense --- and it's crucial to incorporate plenty of rest between drills.
Importance of Recovery
A tired, sore, or over-trained athlete cannot improve his or her performance capabilities in such a state --- so only begin a speed exercise when your body is fully recovered from previous workouts. If you are just beginning with speed work, limit yourself to two sessions per week, with two to three days between speed-specific workouts.
Between all sets and repetitions of a speed drill, allow your heart and respiration rates to return to almost-normal levels. The National Strength and Conditioning Association recommends a 1:4 to 1:6 work-to-rest ratio as a general rule. You should also vary among light, medium, and heavy days.
Technique
It is essential that you master proper sprinting technique. Proficiency at these skills requires you perform them correctly through many repetitions. There are three main elements to concentrate on for proper sprinting mechanics: posture, arm action, and leg action.
Posture refers to the alignment of your body, which changes depending on the phase of action. During acceleration, there is a pronounced forward lean of approximately 45 degrees, which helps you overcome inertia. As you approach maximum running speed, your posture should become more erect, approximately 70 degrees. In any phase of sprinting, you should be able to draw a straight line from the ankle of your supporting leg through your knee and hip. There should also be another straight line through your torso and head.
Arm action refers to the range of motion and velocity with which you use your arms. Your arm swing should be vigorous and coordinated, and counteract the rotational forces of your legs and hips. This allows your body to stay aligned in the intended direction.
Leg action is the movement of your hips and legs relative to your upper body and the ground. You must be able to produce the greatest force possible against the ground in order to achieve maximum acceleration. Your foot should remain in a toes-up position throughout the running cycle, except when in contact with the ground. At this point, your weight should be on the ball of your foot, directly underneath you. As your foot leaves the ground, it should follow a path straight up toward your gluteus. Simultaneously, your knee should raise up with your thigh almost parallel with the ground. Your foot should then drop below your knee, with your knee at approximately 90 degrees. Your leg then straightens downward and underneath your body. This process is repeated with your other leg. The greater your running speed, the higher your heel should kick up. Failure to do so will slow your leg turnover. Avoid placing your foot too far out in front of your body, and practice running as lightly as possible.
Although it may seem contradictory, in order to achieve maximum velocity, you must teach yourself to run in a relaxed mode. This is often easier said than done.
Speed Endurance
You can train yourself to maintain a high-intensity effort for a longer period of time. This is termed "speed endurance," and it is accomplished by running longer intervals --- 150 to 400 meters --- or by decreasing the rest between short intervals, 10 to 20 meters. Repeating shorter intervals is more applicable for many sports.
References
- "Training for Speed, Agility, and Quickness"; Brown, Ferrigno, & Santana; 2000.
- "Essentials of Strength and Conditioning"; Baechle & Earle; 2000
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