Whether it's chasing down your opponent, cutting to the ball faster, or breaking free to score, good running speed is of benefit to most athletes. The good news is that practicing a few drills a couple of times a week can improve your running and make you a better athlete.
Plyometrics
Plyometrics are quick, powerful movements that help an athlete to develop and harness the elastic energy that exists in the muscular system. Plyometrics are a series of jumps, leaps or hops. One type of plyometric activity that is often used by athletes to develop speed is bounding. Bounding is a sprint where the strides are longer and more powerful than a typical sprint stride, almost resembling a leap. The key is to get as much distance as possible with each stride while also limiting ground contact time.
Resistance Runs
Resistance runs teach you to generate more force each time you contact the ground. A more forceful stride results in a quicker and more powerful athlete. Resistance runs can be achieved in a variety of ways. Resistance can be added using a weight vest, resistance harness and leash, partner resistance, parachute or tow sled. Resistance can also be provided by running up hills or steps. Resistance runs are of most benefit to athletes who have to work against a resistance in their chosen sport, such as football, rugby or hockey.
Assisted Sprints
Assisted sprints are a popular way to increase running speed. In assisted sprints you are forced to run at a speed that is at or beyond what you are normally capable of. Entire programs have been developed around this one single training method. The most common modalities used for assisted sprints are the treadmill, bungee cords, and running down hill. Sprinting at or near what you are capable of requires you to limit excess side to side or an elongated recovery phase that can slow you down. Assisted sprints do as much to limit bad mechanics as they do enhance good mechanics, which can mean large improvements in your sprinting form.
Technical Sprints
Technical sprints focus on an aspect of running such as good posture or proper ankle position. Technical sprints are most beneficial when a partner or coach is available to give you feedback as to how well you executed the skills that were the focus on that particular run. Using a video camera to capture and play back your run can allow you to see for yourself how well you are performing and where you need the most improvement. The key to the technical sprint is that you focus on one element of your sprinting form and work hard to perfect that element. Each little improvement can mean big payoffs for your overall speed.
References
- "USA Track and Field Coaching Education Manual," USA Track and Field, 2006
- "Strength and Conditioning Journal"; Means and Methods of Speed Training, Part II; John Cissik; February 2005
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