Speed Training Exercise

In order to increase an athlete’s speed, stride frequency must be a top concern for the athlete and his or her coach. In addition to quickness, power, agility, flexibility and stride length training, stride frequency training is an element of speed training that cannot be ignored.

Perhaps the most common speed training exercise for increasing stride frequency are assistance training methods. Also sometimes referred to as overspeed methods, assistance training develops specific strength to improve stride frequency as well as stride length. This involves techniques that require the athlete’s body to exceed his or her maximum speed by 5 to 10% through the use of various over speed training techniques

Obviously, forcing the body to exceed it’s maximum speed is not a practice to be taken lightly. Preparation and progression are absolutely essential to instituting an assistance training program and each athlete should be coached to work up to these advanced drills. Each drill must also be preceded by an adequate warm-up and dynamic stretching.

It is also essential that assistance training not be thought of a speed training exercise that is used to make an athlete run faster than he or she is capable of running. Assistance training is actually used to allow the athlete to run at his best or slight faster with a relaxed effort and proper body mechanics. Overstriding or desperate over-exertion must be avoided and should signal that the assistance is too great.

High speed treadmill runs have become a popular form of assistance training as a speed training exercise, but may be among the worst choices for assistance training work. High-speed treadmill training may predispose the athlete to hamstring injuries, allows the athlete to get away with poor mechanics and makes it more likely that he or she will overstride. Using stretch cord or rubber tubing to pull an athlete is another common form of assistance training. Because stretch cords or tubing involve jerking the athlete to a start and do not provide a constant pull, this is also not the best form of assistance training.

Towing athletes with a cable pulley system seems to be one of the safest assistance training methods available. Because of the system’s design, the athlete is pulled with increasing tension as opposed to being jerked to start. A quick release hook on the towing belt also ensures that an athlete can release himself before begin injured. Downhill running can also be effective as long as the decline is no more than two percent and should be 60 to 80 yards in length. Obviously, be sure to inspect the hill to ensure that it’s free of hazards. Once the athlete gets to the bottom, it’s recommended that he or she sprint for a certain distance along the flat.

Again, it is crucial to be sure that the athlete maintains proper sprint mechanics throughout the assisted run and stays in a relaxed running state. The coach or training partner must be extra vigilant to be sure that the athlete correct form and avoids straining him or herself.

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