Speed Training

 

You want more running speed. Every athlete wants more speed. Speed is much more than straight-ahead running. In this article, I will cover some general speed training guidelines.

1. Straight-ahead speed is important but there are other types of speed such as starting speed, acceleration speed, top-end speed, change-of-direction speed, stopping speed, closing speed and speed endurance. You should train for all types of speed particular to your sport. Quickness, which is reacting explosively without hesitation should also be trained for and will enhance your overall speed. 
2. Your body needs adequate strength (including core strength ) and speed strength (power) for you to reach your running speed potential.
3. Master bodyweight speed drills before progressing to assisted or weight-bearing speed drills.
4. You need to master the basic running mechanics to become faster. Posture, arm action and leg action are keys to improving your speed.
5. Running alone will not give you the leg strength you will need to improve your running speed. You should strengthen your legs with exercises like squats, step ups and lunges because these exercises use the same pathways that it takes to run with speed. Don't worry about leg extensions too much because the quadriceps will get plenty of work with other exercises. Instead, focus on strengthening the hamstrings with exercises like hamstring curls, straight-leg. The quadriceps shouldn't be significantly stronger than the hamstrings. If so, you are headed for injuries such as knee ACL tears. And, don't forget about your calf muscles.The calf muscles provide at least 30% of the strength and power it takes to run fast. Use calf raises (seated or standing) to strengthen the calves. 
6. You have to train fast to get faster! Too much distance running will defeat your goal of improving your speed. When training for speed, distance running should be kept to a minimum because it reduces explosiveness. You can condition for your sport by doing metabolic training, which is training that closely mimics your game-time competition.

If you run alot of long distances, you will not get faster! Run sprints at the beginning of your workout when you are fresh. Rest 1 minute for every 10 yards sprinted. So, if you are sprinting 60 yards, rest 6 minutes between sprints. You need to run each sprint with maximum effort in order to get faster!

Because you will rarely reach maximum speed during the game, playing speed is also critical. No matter what sport you play, there are only 5 ways to improve playing speed:

1. Starting ability is critical. You can improve starting ability by practicing starts gfrom 3-point, 4-point, standing and moving positions. . At this point, it is important to accelerate to maximum speed (or as close as possible). 
2. Increase your stride length. One good way to improve stride length is to effectively pump your arms as fast as possible. Leg strength and power also improve stride length.
3. Improve your stride rate (the number of steps you take per second). Leg strength and power improve stride rate. There is one running technique that is often overlooked. One way to run faster is to apply more force to the ground with your feet. Every action has an equal and opposite reaction. The more force you apply to the ground, the more the ground will "give you power." When you run, don't lift your knee past your "thigh being parallel" to the ground. This way, you will use your "power center" (glutes and hamstrings) to apply force to the ground instead of the less powerful hip flexors. In other words, running "with high knees" is not the best way to run. Also, step over the opposite knee and drive the foot down into the ground to create maximum force.
4. Improve your speed endurance.Speed endurance will not make you faster but it will keep you from slowing down when you are fatigued after repeated sprints. 
5. Improve your runnimngh mechanics.You should practice running mechanics every day.