SPECIALIZED SPEED TRAINING METHODS
Updated: Aug 8
The speed training industry is always in search of the next best technique, exercise, or training theory to make an athlete faster. Unfortunately, the best methods have been identified and continue to be re-confirmed in both the real world and research settings. But here are a few specialized "Speed Hacks" that you as an athlete or coach can utilize regularly to gain a definitive edge. For ease of learning and understanding, all drills will be broken down into two training categories since it just makes sense. The categories will be Resisted and Un-resisted methods.
Resisted Sprinting Methods
Resisted methods are a little more taxing, so it is strongly recommended to use this approach at most 2x per week throughout your training to prevent rapid adaptation and accommodation, even though it's very concentric dominant and you'll recover relatively quickly. When it comes to technical modifications, nothing compares to resisted sprinting work, aside from perhaps Wickets, which you will learn more about shortly. Aim to use a resisted sprint load that reduces your max velocity by no more than 50%.
Uphill or Ramp sprints
You might not have access to specialized training facilities that regularly offer this training amenity, but a mountain or hill works just fine. The beauty of ramp work is that you cannot cheat the exercise or your technique in any way; quite the opposite. There is a natural restoration of stride features, and more strength, speed, and power that you are honing in the process. All technical elements must come to light to run effectively uphill against the constant resistance that hills naturally provide.
Parachutes
Do you remember the parachute craze from approximately ten-plus years ago? Every coach and trainer promoted parachutes or used them with their athletes. Like almost everything, the hype and popularity faded because parachutes are an added cost and lack practicality in many indoor settings. Nonetheless, feel free to add them in if you enjoy them and reap some reward.
Treadmill
Below are several studies that examined the relationship between treadmills and over-ground running. The first study by Wank, Frick, and Schmidtbleicher found that the multidirectional patterns and curves at the lower extremities were pretty similar, meaning that the sprint patterns in both approaches were pretty equal. However, researchers did note that there were some large differences among individuals, which suggests that the treadmill is not the best approach for these folks. Moreover, this study also found that subjects on the treadmill had greater stride frequencies and shorter stride lengths, which we now know is counterproductive for faster running. 1
More Treadmill research.....
The next study examined 21 participants who ran at a selected speed for 3 minutes, and then immediately followed that with a 3‐minute treadmill run. The study found that over-ground runners ran faster than on the treadmill. 2 Another study examined the differences in muscle activity of the lower extremities between over-ground running and treadmill running. The differences were very slight and labeled insignificant. 3 Increasing the incline of the treadmill to increase power and force output seems to work well. Swanson and Caldwell in 2000 found that running on a treadmill at 30% incline increased muscle power and net force by 345% and 219%, respectively! 4 Although treadmill running is not an effective tool for developing top speed, in 1974 Elliot indicated that it has shown promise for developing short‐term acceleration. 5 In 2007, Myers found an equal result in 10‐yard sprint time performance between inclined treadmill running and ground‐based resistance training methods. 6 Too summarize, the treadmill sacrifices stride length, which is an important factor for running speed. The muscle activity reports between over-ground running and treadmill training were the same. Treadmill running is not a great tool for developing top speed but did show some solid contributions to improving acceleration. With that being said, it could be an optional tool you could use as a “Specialized Speed Training Method” as a source of variation.
Resistance Bands or Tire Towing
So if you happen to be down on your luck or a little poor and can't afford any of the flashy, luxurious pieces of training equipment, not to worry, ladies and gentlemen. The "Minimalist" approach can still work just as well, and you don't need much, like in the case of having access to a hill or mountain to sprint up or down. Moreover, you can go old school and just loop a long rope around a tire and secure it around your shoulders or waist, whichever you prefer.
Un-resisted Sprinting Methods:
Un-resisted sprinting methods satisfy a style of training that I like to refer to as "Facilitated Sprinting." Any notable technical drill will incorporate this training idea or concept, or it's not doing much by way of getting you or your athletes faster, as science has confirmed.
Wickets
Wickets are a form of modified sprinting that re-organizes an athlete's cadence and sprint pattern with the support of visual feedback in the form of low hurdles: If you'd like a specific breakdown of how to set up your wickets, then please check out this spectacular tutorial from renowned sprint coach Vince Anderson:
Tempo and Dowel Runs
If you read my speed training book, then you will know the true benefit of tempo and posture-based runs. These are active recovery-based runs that serve as a means of stimulation as you recover from actual speed work. So not much gained in terms of direct speed and power development, but don't overlook or dismiss these methods since they have strong implications for improvement and have been utilized by track and field coaches for decades now.
Reactive sprint types
Reactive sprints are very sport-specific and a great "brain training" method to allow for faster reaction time and decision-making skills. These drills allow the athletes to compete and include: Mirror Drill variations, angled chases, tag games, shuttle run races, and much more.
Assisted Sprinting
Curvilinear Sprinting
Originally introduced into the mainstream by Joe DeFranco, since then it's been highly popularized by several elite coaches. Rather than go into a lot of detail here, I'm going to elect to refer you to one of two articles that cover everything you would need to know about Curvilinear work. It's honestly better than what I could give you at this point or would cover everything I know on the subject, and deserves some credit. I just want to note that science has clearly confirmed that in field and court sport settings, Curvilinear work is very commonplace.
The first article covers all of the technical and biomechanical aspects of Curvilinear Sprinting according to vast research. Check it out here. You'll learn the predominant postures associated with this style of sprinting, along with which muscles and joint actions are most common. And finally, which methods work best for developing target areas that contribute to curved work.
The second article is even better because it adds a lot more practicality. Coach Tim Cortazzo did an absolutely masterful job covering all aspects of Curvilinear Sprinting. Including a breakdown of what it is and how it should be progressed over the course of a program. As well as delivering a host of fun and challenging drills to enhance the skill for any type of athlete. Check it out here and do yourself justice.
On a final note, I want to note a couple of programming considerations when it comes to Curvilinear work. Essentially, it's a "hybrid" of linear speed and change of direction work. It's neither one of the other but contributes to both training qualities. To keep things simple, in the past I found it best to incorporate small radius/circle curve work on acceleration days at the beginning of the week, or with agility work at mid-week to prevent overtraining or fatigue for your velocity work at the end of the week. From here, it can be prescribed either with or in place of acceleration and change of direction work as long as your volume is constant, unless you are in a specific speed block in the off-season. Just make sure to precede curved work with some lean hops, heidens, and/or lateral bounds, and snake runs or Figure 8s as a specific multi-directional sprint warm-up.
Weekly Sample Schedule:
Day #1-Start/Acceleration Focus
A1. Dynamic Warm-Up + Linear and Lateral Plyos + Buffered 20-yard dashes and Snake Runs
B1. 10/20-yard sprints @ 1 set each x 5 reps w/1-2-minute rest periods
C1. Small Curvilinear Sprints x 2 each direction w/2-minute rest periods
Note: Use an optional "Cluster Speed Rep" approach and rest for 5 minutes after completion of linear sprints. Like with strength training, prolonged intra-set and post-set rest periods can enhance the level of muscular contractions and subsequent rate of force development (RFD) and other neural adaptations responsible for faster running output.
SCIENTIFIC REFERENCES:
1‐Fellin R, Manal K, and Davis I. Comparison of lower extremity kinematic curves during overground and treadmill running. Journal of Applied Biomechanics 26: 407‐414, 2012.
2‐ Kong, P.W.; Koh, T.M.C.; Tan, W.C.R.; Wang, Y.S. Unmatched perception
3‐Schwab G, Moynes D, Jobe F, and Jacquelin P. Lower extremity electromyographic analysis of running gait. Current Orthopaedic Practice 176: 1983.
4‐Swanson S, Caldwell S, and Graham E. An integrated biomechanical analysis of high speed incline and level treadmill running. Medicine & Science in Sports & Exercise 32: 1146‐1155, 2000.
5‐Elliot B, Pyke F, Roberts A, and Morton A. The biomechanical effects of treadmill training on running performance. British Journal of Sports Medicine 8: 171‐175, 1974.
6‐Myer GD, Ford KR, Brent JL, Divine JG, and Hewett TE. Predictors of sprint start speed: the effects of resistive ground‐based vs. inclined treadmill training. Journal of Strength and Conditioning Research 21:831836, 2007.
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