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.
high-knee resisted running
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.
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.
Avoid endurance running if speed enhancement is your goal. Running
for distance too often can actually make you slower.