Athletes involved in sports where their success is dependent upon how fast they are should incorporate speed training into their fitness routines. Speed training is designed to decrease the amount of time it takes you to get from one point to another. There are many components in a comprehensive speed training program, and together they improve all of the elements of sprinting.
Elements of Speed
How fast you can run is dependent on both stride length and stride rate, or how far you step when you sprint and how often you step. There are multiple facets within each of those areas, however. Stride length is dependent upon leg power and strength. Both stride length and rate are influenced by how strong your sprinting technique is.
Benefits of Speed Training
A comprehensive speed training program will increase how fast you can get into a sprint and then how fast you travel when you get up to top speed. Participation in sports that require sprinting, such as basketball, soccer and football, is highly dependent upon how fast athletes can sprint. For example, a speedy player would be able to beat his opponent to a ball or run someone down for a tackle.
Components of Speed Training
To see significant changes in your speed, your training program should include strength training to increase your leg strength; explosive exercises, such as plyometrics to improve your leg power; technique drills to make your running motion the most efficient; and sprinting repetitions to transfer the improvements from the other components into practical application. The length of your sprinting repetitions should be influenced by how far you normally must sprint during your sport. For example, a soccer player who has to cover more field should do longer sprints than a basketball player whose court is significantly smaller in dimensions.
Speed Training Structure
A speed training program should be designed in a progressive manner, beginning with more elementary and fundamental components and then moving on to more advanced ones. In the beginning, leg strength should be developed with strength training and technique drills. You shouldn't move on to leg power exercises or full-on sprint repetitions until you have an adequate strength base and have mastered the proper technique.
Considerations
Joseph M. Warpeha of the National Strength & Conditioning Association recommends that athletes do their speed training at the beginning of their practices. Waiting until afterward when they're fatigued will limit the effectiveness of the training.
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