Speed Training For Sprinters

Speed training for sprinters is a very specific and high-intensity type of training. Because the nature of the training is so intense, training needs to be periodized into cycles. According to the National Strength and Conditioning Association, during the off season, you should focus more on muscular and cardiovascular endurance that is low intensity but high volume. As you approach your season, increase the intensity of your training and add power and explosive moves. Dedicate pre-season to high-intensity, low volume training, working at intensities higher than competitions. In-season, keep training less frequent so you do not risk overuse injury, and keep it specific to your sport to maintain your pre-season training.

Graded Running

Graded running is something you generally do during off-season and into pre-season. Sprinting uphill helps increase muscular strength and endurance. Sprinting uphill helps increase power during hip flexion and extension. Downhill sprinting helps improve coordination while increasing stride frequency. Stride frequency is one of the best things to improve when it comes to sprinting.

Explosive Training

Explosive training involves powerlifting and plyometrics. Powerlifting may not exactly emulate sprinting, but it improves strength and quickness, both of which are needed during sprints to increase stride frequency and length. Power lifts include cleans, snatches and jerks. Use heavy weights and do three to five sets of three to six repetitions or until fatigue. Plyometrics work on ground reaction time and agility. Incorporate plyometrics into your pre-seasons training utilizing quick succession jumps, tuck jumps, single-leg jumps, long jumps and vertical jumps at least once a week.

Resisted Running

Resisted running involves sprinting with some sort of drag to slow down your speed so you have to increase stride frequency to compensate. These types of runs are done with a partner holding a bungee cord around your waist and holding you back while you run, or with a parachute or weighted sled. Resisted running encourages you to keep your core muscles tight.

Speed-Endurance Training

Sprinters, or athletes whose sports rely heavily on short distance sprinting, need to have the ability to do repeated sprints over a short amount of time or with very little rest period, called speed-endurance. This type of training is usually done during late pre-season or in-season on non-event days. For example, if you play basketball, or compete in the 100-yard sprint, do 10 repetitions of 50 yard sprints with only 30 seconds of rest between bouts. Time how long it takes to complete each sprint. Try to make your last sprint as fast as your first sprint.