Extreme Speed Training

Speed is the ability to cover a certain distance in a minimal amount of time, according to the National Strength and Conditioning Association. Speed training comes in a variety of forms and can change depending on the sport. Training programs may consist of sprinting, performing ladder drills and even lifting weights. The National Strength and Conditioning Association delineates three methods for improving speed. Other variables closely related to speed may improve performance as well.

Primary Methods

The primary method of developing maximal speed, according to the National Strength and Conditioning Association, is technical training. Technique is the foundation of maximal speed, and early training sessions should have a strong technical focus. Emphasizing high intensity training too early can result in technical errors which hinder maximal speed later on. Regardless of the sport, technique should be mastered before moving on to high-intensity speed workouts. Athletes should perform technical workouts slowly and use verbal or video feedback for improvement.

Secondary Methods

Both sprint assistance and sprint resistance are tools that can be used to train maximal speed and are examples of secondary methods for speed development, according to the National Strength and Conditioning Association. Sprint assistance involves using gravity to train muscles to fire faster. Running downhill is an example of sprint assistance. Sprint resistance uses gravity to create overload, such as running uphill. Other examples of sprint assistance and resistance include running while being towed or running with a resistance band.

Tertiary Methods

Speed training largely depends on the requirements of the sport, according to the Sports Fitness Advisor. The 100-m sprint requires very short training sessions of high intensity, while sprint kayaking requires speed endurance, or the ability to maintain a high intensity for a minute or longer. Speed training that meets the energy requirements of a particular sport is referred to as a tertiary method, according to the National Strength and Conditioning Association. Tertiary training programs should be specific to the distance and demands of each sport.

Agility

Agility is the ability to stop, start and shift directions with a minimal loss in speed. Agility is closely related to speed training and is required for many sports, the Sports Fitness Advisor says. Athletes can improve agility with cone and ladder drills, or by performing sprints with sudden changes in direction. Agility helps athletes apply sport-specific speed.

Power

Power is the ability to move a high load quickly and explosively. The Sport Fitness Advisor describes power as a product of both maximal force production and rate of force development. This specific strength-related speed is required for sports such as football or rugby, in which athletes must apply maximal strength as quickly as possible. Athletes can improve power through explosive resistance training exercises such as power cleans and snatches.

Program Design

Speed is fueled anaerobically, or without the use of oxygen. Therefore, speed workouts generally consist of short-duration, high-intensity efforts followed by periods of complete rest. When designing speed workouts, Peak Performance Online suggests performing when fresh, using sport-specific drills and exercises and using realistic cues which simulate actual performance scenarios. Athletes should perform speed training throughout the year, even in the offseason, to stay sharp and prevent detraining.