Speed Improvement for Sports

The Under Armour TNP site has provided some excellent information on the basics of speed improvement and development.  Earlier this month, Jeff Friday did an excellent job of outlining some basics for increasing stride length and stride frequency.  At this point, it’s time to outline a practical approach to organizing a speed development program and provide some proven drills and techniques for maximizing this very important area of athletic development.  For reasons of simplicity, it is suggested that your speed enhancement program be divided into two areas: Acceleration and Maximum Velocity.

Acceleration is considered that aspect of full speed sprinting which covers from a dead stop to 10-12 yards.  It is characterized by an extensive forward body lean, head/neck inclined forward, feet driving forcefully into the ground behind the body, short, powerful strides, and violent arm action with extreme ranges of motion.  Leg strength is particularly important to maximizing acceleration speed.

Maximum velocity, on the other hand, is literally the top speed an athlete can attain and is generally measured from 10-12 yards on.  Max Velocity is characterized by a moderate forward body lean (10+/- degrees),  feet pulling into the ground directly under the body, long, powerful strides,  and controlled arm action with a defined range of motion.  While strength is also an important component here, neural improvements and correct technique play strong roles as well.

There are many different ways to set up successful speed enhance programs.  Although acceleration movements are generally more common in sport than maximum velocity movements, both areas need to be trained aggressively to achieve maximal results.  Also, maximum velocity training  plays a critical role in most speed tests conducted at Combine-style events.  Thus, the suggestions below will focus on both areas equally.

Acceleration Drills:

Drill Work (Pick 2 to 3, twice a week)

-       Wall Drills                              (3 x 10 yards)

-       Ground Starts                        (3 x 10 yards)

-       Pushup Starts                        (3 x 10 yards)

-       Regular Starts                        (3 x 10 yards)

Resisted Drills (Pick 2 to 3, twice a week)

-       Partner Resisted Starts                  (3 x 10 yards)

-       Regular Starts w/ weighted vest            (3 x 10 yards)

-       Start while “pulling” weighted sled      (3 x 20 yards)

-       Start while “pushing” weighted sled      (3 x 20 yards)

-       Pushing automobiles                  (3 x 20 yards)

-       Steep hill sprints                        (4-6 reps x 10-20  yards)

-       Stadium stair sprints                  (4-6 reps x 10-20  yards)

Maximum Velocity  Drills:

Assisted Running (Pick 4 to 5, twice a week)

-       High Knees                        (2 x 10 yards)

-       Butt Kicks                              (2 x 10 yards)

-       Power skips for height                  (2 x 25 yards)

-       Straight leg sprint                        (2 x 25 yards)

-       Backwards running                  (2 x 25 yards)

-       Sprint Bounding                        (2 x 25 yards)

-       Seated arm action                        (3 x 10 seconds)

Resisted Running (Pick one, twice a week)

-       Slight Uphill Sprinting                  (3 x 30-40 yards)

-       Towing tire, parachute, or light sled      (3 x 30-40 yards)

-       Partner bungy cord                  (3 x 30-40 yards)

Assisted Running (Pick one, Day #1)

-       Slight Downhill Sprinting                  (3 x 30-40 yards)

-       Partner bungy cord                  (3 x 30-40 yards)

-       Running with a nice wind at your back      (3 x 30-40 yards)

Unloaded Sprints (Pick one, Day #2)

-       Flying 20’s                        (3 x 30-40 yards)

-       Ins & Outs                              (3 x 30-40 yards)

-       Full Speed Sprints                        (2-4 reps of 30-40 yards)

The key to getting faster and maximizing the training affect of speed improvement drills is to run full speed with every drill, focus on good technique, and stay consistent with your training, (twice per week!).  If you have any questions on how to perform a specific drill or other situations with implementing the program, post up a question on the TNP Blog or e-mail me directly at dbgalt@umd.edu.

Good luck and run hard!!!