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"Athletic Edge can design
a training regime with an
emphasis on sport-
specific workouts that
will benefit all athletes.

Their programs and tech-
niques are second to
none in the tri-state

--Tom Breznitsky

Varsity Soccer Coach,
Scotch Plains-Fanwood
High School
Top 5 Winningest
coaches in NJ, Coach
of 7-time NJ State
Champs in Boys Soccer



Foot speed (stride length x stride frequency) is the measure of how fast an athlete can sprint. Simply put, the more steps a runner takes at an optimal length, the more force he or she puts into the ground, the faster his or her body will move in the desired direction. It's a law of physics, Newton's third law, which states "for every action, there is an equal and opposite reaction." Quick-moving feet on the ground create more quick-moving feet in the air, which propel more quick-moving feet on the ground.

Resisted Running Builds Explosive Speed

Many people believe this quickness is what separates good from great athletes, and that you are born either fast or slow. At Athletic Edge, we do not believe this to be true. We know from research that speed is a skill that can be developed. Each of us is born with a speed potential, but we will never come close to maximizing it without the proper training.

Vertimax high-knee resisted running

The requirements of speed within a given sport have to be analyzed so that we can train for it effectively. Specifically, while pure speed and speed development are the most important things for track sprinting athletes, it is only agility that is important for most court and field athletes. This difference has to be understood and addressed. Does an athlete have to maintain speed for a certain distance, or do they have to make a cut, change direction and avoid or respond to opponents? This crucial ability to maneuver cannot be done at top speed. Acceleration to top speed by even the world's best sprinters is not achieved until they've run about 50 yards. Other athletes need only to accelerate at specific times during a game or play - not so much being fastest in the end, but being fastest when it counts.

Combining resisted and assisted speed training with viper cords

At Athletic Edge, our sprinters will be coached to prioritize the power and running mechanics necessary to achieve maximum speed. Alternatively, since there are very few times in sports when athletes ever run at maximum speed, coaches at Athletic Edge focus training on agility.

Athletic Edge Saccadic Fixator

Overspeed Training
Be sure to do assisted or overspeed training (running faster than top speed). Examples would be downhill running or rubber cord towing (no more than two percent grade downhill, since this will alter the sprinting motion), and resisted training, such as pulling a sled or being resisted by rubber tubing, to develop optimal speed.

Speed Enhancement
Avoid endurance running if speed enhancement is your goal. Running for distance too often can actually make you slower.

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