Many athletes must be fast on the field or on the track. A 100-meter sprinter needs linear speed where as soccer players need agility, or speed with directional changes. Linear speed training includes acceleration, max speed and speed endurance. Agility speed training includes acceleration, deceleration and changing directions. According to a 2005 article by John Cissik, published by the National Strength and Conditioning Association, speed training should be done every other day.
Stride-Length Drills
Cissik advises stride length training will improve your speed. You will need markers such as sticks, tennis balls or hurdles to place along a field or track. Do a leg-lift to the side and feel for the upper end of your thigh bone that is moving in your hip joint. Stand straight and measure the length from this point to the floor. For women, multiply your measurement by 2.3 to 2.5 to get your optimal stride leg. For men, multiply your measurement by 2.5 to 2.7 to get your optimal stride length. Then, multiply the product by 60 to 100 percent to get the measurements in which to place your markers. For example, if you are female with a leg length of 36 inches, calculate your optimal stride length--36 x 2.5 = 90; multiply 90 by .6 to get an optimal stride length of 54 inches. Set your markers at 54 inches apart for no more than 20 markers. Begin your acceleration 16 feet from the first marker. Complete three sets of four sprints, resting three minutes between reps and six minutes between sets.
Treadmill Resistance Training
New treadmills are available that are user-driven and enable you to sprint against resistance on the belt of the machine. According to 2009 study by Ryan Ross and colleagues, published by the National Strength and Conditioning Association, resisted sprint training on user-driven treadmills increase land-based maximal speed. For week one, complete 10 all-out sprints against five percent resistance for 40 meters; during week two, complete 10 all-out sprints but perform three of them against a resistance of 15 percent of your body weight; for weeks three and four, do 10 all-out sprints but perform four of them against 20 percent resistance. Finally, during weeks five and six, do 10 all-out sprints but complete four of them against a resistance of 25 percent of your body weight.
Line Drill
This line drill incorporates linear speed and quick changes in directions. You will need five cones and a timer. The first cone is the starting point A, or the baseline of a basketball court. Place the second cone at point B, 38 feet from the start or the closest free-throw line on a basketball court. Put the third cone at point C, 94 feet from point A or the midcourt line. Set the fourth cone at point D, 150 feet from the start or the farthest free-throw line. The last cone is point E, 188 feet from point A or at the farthest baseline. Beginning at point A, make four round trips, one to each cone. Touch every cone before heading back to point A. Complete this drill as fast as you can then rest for two minutes. Do three more trials. Your score is the average of your four trials.
References
- “Strength and Conditioning Journal”; Means and Methods of Speed Training: Part II; John Cissik; February 2005
- "The Effects of Treadmill Sprint Training", Journal of Strength and Conditioning Research”; Ryan Ross, et al; March 2009
- “Essentials of Strength Training and Conditioning”; Thomas R. Baechle and Roger W. Earle; 2000
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