Speed is the ability to move at high velocities for a given amount of time. For maximal speeds, the National Strength and Conditioning Association states that power is a significant factor. Moving at maximal speeds cannot be maintained for long because your body does not have time to utilize oxygen to make energy, or ATP. Your body relies on ready ATP stores, which deplete in about 30 seconds. Speed training helps your body use those ATP stores more efficiently. Since sprint and power training is so intense, you should only do it two or three days a week.
Partner Resisted Runs
Resisted runs require a partner and a resistance band that is approximately three feet long. Put the resistance band around your waist so the middle of the band is across your abdomen and your partner is behind you holding on to the ends. Your partner will provide resistance and hold you back as you run forward about 50 yards. Keep your elbows bent at 90 degrees and move then in conjunction with your legs. Fast arm speed makes your legs move faster. Make sure your partner is not holding you back so hard that you cannot travel forward. This works the quadriceps and glutes and requires quick leg speed to accelerate forward.
Sled Sprints
This exercise is similar to resisted runs, except the resistance is constant, whereas with partner runs consistency in resistance may vary. It does require a sprinter's sled, which may not be available in some gymnasiums. The sled looks just like a snow sled that has a place for weight plates to increase resistance. It has a long strap attached to a belt that secures around your waist. Start by putting just 45 pounds on the sled and practice 50-yard sprints. Progress to more weight as the current weight becomes easier.
Plyometrics
Plyometrics are also called jump training because it involves single and double leg jumps to improve strength and power. Plyos are great for speed training because they train the calves and feet to react quickly with the ground. In sprinting, the faster you can get your feet off the ground, the faster you run. Plyos also train muscles in the lower leg to react quickly with changing forces and directions, which strengthens the muscles around the ankle and knee joints to prevent injuries.
Hamstring Strength
Quadriceps are responsible for extending the knee in a stride, but the hamstrings are responsible for the eccentric contraction, which slows the knee before it hyper-extends. Runners often have quadriceps that are disproportionally stronger than their hamstrings, and that may cause knee injuries. Hamstring exercises, such as Romanian and stiff leg deadlifts, strengthen hamstrings and decrease the risk of injury while providing an efficient stride.
High-Intensity Interval Training
According to the website BodyBuilding, high-intensity interval training, or HIIT, is 10 to 15 seconds of near maximal exercise, such as sprinting, followed by a one- to two-minute recovery period. This helps improve ATP capacity in the muscles. It increases neuromuscular coordination and trains the nerves to innervate more muscle fibers, resulting in greater power output and speed.
References
- "Tactical Strength and Conditioning"; Training the Tactical Athlete; National Strength and Conditioning Association; Dr. Jay Hoffman and Dr. Doug Kleiner; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; Thomas R. Baechel and Roger W. Earle; 2008
- BodyBuilding.com: Anaerobic and Aerobic Training Methods
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