Typically in competitive sports, speed is an essential component that can be the deciding factor in winning or losing. In football, it is common to hear the phrase "speed kills," referring to how one team can dominate the other if it has faster players. Of course, sprinters in track are single-minded when it comes to speed development. But the faster an individual can run, the smaller the window for improvement. Various kinds of workouts can help overcome plateaus in speed training.
Running Workouts
Assisted and resisted training techniques are efficient methods for improving stride frequency and stride length, respectively. Assisted training involves techniques such as downhill running and partner-assisted training. In partner-assisted training, two people are attached by a harness. The partner stands well behind the trainee, who is poised ready to run, and runs forward. As the partner passes the trainee, hopefully at top speed, he will pull the trainee, who will have to run at a speed faster than his typical pace. Resisted training entails uphill running or partner resistance using the harness. In this case, the trainee leads, pulling the partner. This requires the trainee to increase the length of his stride, thus covering more ground in each stride. Parachutes are also useful for resisted training.
Plyometric Workouts
Plyometric exercises, which involve jumping, allow for maximum muscle strength attainment in a short period of time. Although traditional weights for resistance are not commonly used in plyometrics, muscular strength and development are still possible due to the explosive nature of the moves and the rapid concentric and eccentric contractions. Examples of plyometric exercises that improve speed are standing long jumps, double leg hops, hurdle hops and standing triple jumps. Each exercise employs explosive power movements that recruit and train fast-twitch muscle fibers. This type of muscle fiber is predominant in sprinters.
Resistance Training
Power-focused weight training can assist in speed development. Resistance training can improve muscular endurance, muscular growth (hypertrophy) and muscular power or speed. Back squats, leg presses, and resisted alternating knee raises (i.e., ankle weights) are a few of the exercises that can increase running speed. The back squat and the leg presses focus on the gluteal muscles, the quadriceps and the hamstrings. Development of these muscles is integral to speed production. For power production, reps are limited (three to five) but challenging. Weighted knee raises (i.e., jogging in place with high knees) strengthen the hip flexors.
Flexibility Training
With increased muscle development and force production comes an increased chance of muscle pulls. Central to improving speed performance is improved flexibility. After warming up and after the training session, it's important to perform an adequate stretching program. Not only does this reduce the chance for injury; it also increases the pliability of muscles, which improves the ability to elongate during running. This positively affects stride length.
References
- "Jumping Into Plyometrics, 2nd Edition;" D. Chu; 1998
- "Training for Speed, Agility, and Quickness, 2nd Edition;" L. Brown and V. Ferrigno; 2005
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