Resistance Sprint Drills to Boost Speed
One of the best ways for any athlete to increase their acceleration, top speed, and agility is to run against resistance. This training technique has been around for decades, but advances in equipment and equipment make speed resistance exercise methods more pervasive, safer, and even more fun. Whether you're an athlete or a trainer, you may want to add a variety of the following resistance speed exercises to your bag of training tricks.
Why Sprint Against Resistance?
The main reason for doing these exercises is to help athletes develop functional strength to generate faster accelerations and reach higher top speeds.
Endurance training helps athletes increase their speed-to-power ratio, which improves their ability to generate more force during the start of the sprint or during any rapid acceleration during a race.
It sounds complicated, but it is a fairly simple concept. The more force an athlete generates when pushing against the ground, the faster they will move away from the ground. It is the key to running.
As with other forms of strength training, the best way to build muscles is to overload them, work them to fatigue, and then allow them to rest and rebuild. This is usually done in the weight room and it works well.
In fact, the squat and deadlift are great for increasing strength. But training in the weight room doesn't always create functional strength and it doesn't always translate to more speed on the field.
Developing functional strength, power, and speed requires an athlete to use the same muscles in the same movement patterns as during their sport. It is not always easy to find ways to overload your muscles when performing the movement used during a sport.
Two of the best ways to do this are to increase the athlete's body weight by wearing vests or to add resistance to movement. Some of the best ways to add resistance to movement include using sleds, parachutes, hills, ladders, and even sand.
How to Run Against Resistance
The most important factor for a successful speed endurance training exercise is increasing the athlete's endurance without changing fitness and running mechanics. This is often where athletes and coaches deviate a bit from training principles.
To maintain proper form, the athlete must add resistance extremely slowly and pay attention to any changes in form. As soon as running form is compromised, the effect of this type of training will be reduced.
A general rule of thumb is to add no more than 10 percent resistance and ensure that the load does not cause the athlete to decelerate more than 5 percent of their maximum speed without resistance.
Parachute speed sprints
Running with a parachute attached to the athlete through a harness is a great way to start speed endurance exercises. These parachutes can add little or a lot of resistance and rarely affect running form.
Have a partner hold the parachute at the beginning of the sprint so that it is properly inflated. Speed parachutes create an overload on the muscles used for running during the race.
The faster the sprint, the more resistance is generated, which is why parachutes create a uniform and stable resistance.
General recommendations are to use sprints of 20 to 50 yards repeated for three to ten reps with a long rest between sprints. Some coaches have the athlete release the kick after 20 meters to create additional bursts of speed.
Weight Sled racing
Using a weight sled or dragging weights while running creates a constant load on the muscles used for acceleration and sprints at full speed. It is basically a combination of speed exercises and weight training.
When done correctly with proper form, weight sleds are a great training tool. The basic structure of the exercises is the same as that of a rapid parachute. Most sleds must be pulled on grass or turf, and the amount of weight must be varied to accommodate the resistance of the surface.
Again, don't use so much weight that your speed drops by more than 5% of your normal sprint speed for the same distance.
Vest Weight Sprints
Weight vests can also increase resistance during sprinting exercises. As long as form and speed are maintained, most athletes can see good results in a well-fitting vest. Another option is to wear a weight vest while running stairs or hills, or doing jump and floor exercises.
Sprint athletes generally start out with no more than 2.5 to 3.5 pounds of weight. Practicing skill exercises while wearing the vests also helps increase power and strength through a variety of sport-specific movement patterns.
Running sprints on stairs and climbs
If you have limited equipment, rock climbing and climbing exercises can also provide good resistance speed training.
While it may not mimic movement patterns in a particular sport, it will create an overload of the entire body and help the athlete develop functional and dynamic strength and power.
Start slowly to avoid injury or late-onset pain and gradually increase intensity and time. Use the return phase as recovery, rather than going back down. Reps vary based on the length of the stairs, so work with your technician to determine the best routine.
Sand is one of the most challenging surfaces for practicing speed drills. The softer the sand, the more force the athlete must produce to advance. It also requires more energy, more balance, and more strength than a hard surface.
The downside to sand sprints is that it is almost impossible to maintain proper running form due to the sliding motion of the surface.
So while it is an excellent workout and will increase speed and strength, it is not ideal for all athletes. For ultra-intense athletes, consider adding sandhill racing and then prepare to suffer.
Enjoy Watching This Video About Running
Source: Garage Strength
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