Competing in races and going for personal best times are great motivational tools for fitness. Your clients with the drive to do what it takes to get faster are fun to work with and make your job a little easier. Those who like to play pick up soccer games in the park; the clients who need more energy to keep up with their kids; and even your senior clients can all benefit from working on speed in all kinds of sports and activities.

For your runner clients, you can dig deep and do some selective workouts and exercises to help them get faster. For other clients, sneak these workouts in to change things up and help them develop the power and strength needed to move faster and more efficiently in everything they do.

Speed training refers to exercises that help a person reach their maximum speed potential. Some do this by increasing explosive strength.

With strength comes power. Others work by improving speed endurance, enabling the athlete to maintain higher speeds for longer periods of time. Sprints are a speed drill commonly used in athlete training programs. A sprint involves running short distances as fast as possible.

Because the body cannot bring in oxygen quickly enough, the sprint is an anaerobic exercise. Some of the benefits that speed training provides include:. Increased stride length , making it possible to cover more distance in less time. Improved running economy , also making it easier to maintain your goal pace.

More reactive strength , improving the performance of plyometric exercises. Enhanced endurance , allowing you to finish a longer event or training session.

Fuller range of motion , which means more flexibility and agility. Stronger bones and tendons , reducing the risk of injury to these areas. Speed training can benefit clients of all types.

Those who are training for a marathon can use speed training to improve their time, for instance. It also benefits those engaged in half marathon training or when training for a 5k or 10k.

Speed training is beneficial for any type of athlete who plays football, hockey, and soccer. All these sports rely heavily on speed for peak performance.

The athlete must be able to engage in quick acceleration and deceleration. Speed training assists with this. Speed training can be split into three categories or types: regular, assisted, and resisted. In this type of speed training, no external force or resistance is applied.

Sprinting is an example of a regular speed training exercise. The client simply tries to cover the shorter distance as quickly as possible. Sprint training is a good speed exercise. This form of start and acceleration training involves running as fast as you can for 5 to 10 seconds, followed by a 60 to second recovery.

Speed endurance training is another option. It is like sprinting, except the running periods are longer. They can range from 30 seconds in duration, up to three minutes. tempo run, or running at a pace that is around 30 seconds per mile slower than your 5k race pace. high intensity interval training, which involves alternating bursts of high-intensity exercise with short recovery phases.

lateral shuffles, which can help you improve side acceleration and lateral speed. We'll dig into more of these speed exercises for the regular client a little later on in this article.

This speed training type is also known as overspeed training. It uses external forces to help the body increase speed while sprinting. One example is to sprint with the wind at your back.

The force of the air pushes you forward, increasing stride frequency. This type of speed training helps athletes reach their maximum speed. It provides speed and acceleration improvements , giving the athlete a little help along the way.

Several exercises fall into the assisted speed training category. Among them are:. Resisted speed training uses some type of resistance during the speed drill to increase leg muscle strength and endurance.

It also increases muscle stride length. If you do a sprint while pulling a weighted sled, you are engaging in resisted speed training. All of these drills create resistance during speed exercise. Some provide more resistance than others. This type of training is better suited for a more advanced athlete.

Incorporating resistance too early can increase injury risk. It may also make it harder for a lower-level athlete to keep proper form. To be a faster runner you have to, well, run more and run faster. By pushing the limits at least once a week, your running clients will build fitness, endurance, and speed over time.

There are several different kinds of speed workouts and drills you can do with them:. Take your workout outdoors and find some hills to charge up for a great speed workout. You can use a treadmill with an adjustable incline, but going outside is much more fun.

Uphill sprints at an all-out speed for 10 to 20 seconds should be followed by enough recovery time to bring the heart rate down a little. This can be a really intense workout, so ease your runners into it.

Start out small, do just a few reps per workout, and build on that strength with steeper inclines, more reps, and less recovery time. Intervals runs are like HIIT workouts: you work at high intensity for a short period of time, recover, and do it again.

If you have access to a track, use it for your interval speed workouts. You can adjust a basic interval workout for each client and their current fitness level:.

Work back down to 50 meters and repeat once or twice for clients who are up to the challenge. Interval workouts can also include longer distances, but make sure your clients moderate their pace.

The 50 to meter hard runs should be at an all-out pace. For meters and more, take the pace down a little. This funny-sounding word means speed play in Swedish.

The general idea is to alternate running hard and jogging, but not necessarily with any specific plan. So, for instance, you might run hard for two minutes, jog for one, run pretty fast for five minutes, and then jog for three minutes, and so on.

Or, you can pick something in the distance, like a mailbox, and sprint for it, followed by a recovery jog. The idea is to really switch gears a lot during a run, but in a fun, informal way.

A Fartlek run is especially helpful for your endurance runners, those that do marathons. The most important part of improving sprint performance will be improving the time on the ground as well as the time off the ground.

At the end of the day sprinting is simple, how fast can you get from point A to point B. In order to do that each foot is rapidly striking the ground, toeing off the ground and cycling through to the next foot contact.

So in order to improve top speed we must understand how to use our bodies as well as the ground in the most efficient way as possible. Now nothing can be improved unless it is measured. So I recommend you measuring your 40 yard dash, 60m, , something to give us a baseline in order to improve.

What differentiates my training program in comparison to most others at least to my knowledge is my focus on the numbers. At top speed the average time spent on the ground is. So when I begin working with an athlete who is looking to improve their top speed, the first thing I do is determine height, weight and running style.

This way I can create a model for the technical aspects of their sprint performance we need to focus on and improve. Most athletes seeking speed development need to improve both their contact time aka time on the ground as well as their turnover time aka time spent off the ground.

This would be easy to identify the main area of focus in order to improve sprint performance turnover time. There are a few ways to improve turnover speed but this ends up being a pretty difficult thing to actually facilitate.

When running downhill it forces the lower body to cycle faster because of the momentum from running downhill. The idea would be to gradually increase the turnover speed as you go, then hold top speed for at least steps.

Another way to improve turnover rate and in my opinion this is most effective, is utilizing a high speed treadmill. Usually a high speed treadmill is able to get up to mph and are usually very expensive.

You may ask the question is anyone able to sprint 28mph and the answer is yes but that is not the point. The point is to be able to train the legs to turnover faster by sprinting at an over speed.

In regular training you can only sprint your maximum speed but with the high speed treadmill doing more work it allows you to maintain higher speeds. Lastly, there are the basic exercises to help with turnover rate which would be building core strength especially with fast flutter kicks, ladder drills, quick high knees, etc.

There is also band training where the band actually pulls you forward. This is the opposite of what a lot of people do with resisted sled sprint training where the sled is holding you back. In this case the band would be pulling you forward at maximum velocity forcing your body to respond.

This should be done by experienced sprinters, not someone who is just starting speed workouts. The next part of building maximum speed is improving foot contact time. There are a few different factors that help with force application of the foot which we can go into more detail.

The key to maximizing foot contact time is improving how the foot touches the ground. When striking the ground at top speed the foot wants to be as close to right underneath the hip as possible. Additionally, the toe wants to be facing slightly downwards at foot strike in order to generate more power out of the foot and ankle joint.

Some coaches and athletes have the wrong idea about foot contact where they believe the toes should be up while striking the ground. We can see Usain Bolt here pulling the foot underneath and striking the ground with the forefoot as opposed to the ball of the foot.

This horizontal force into the ground. Just understanding the proper mechanics are probably most important when it comes to foot contact time but the weight room and specific speed training workouts will help as well.

This is why plyometrics is such an important part of speed training. In order to maximize ground force the athlete must have an excellent understand of how to utilize their stretch shortening cycle.

This is the optimal amount of stretch needed in the muscle to then have the most explosive muscle shortening. Plyometric training is something athletes should be doing to improve overall sports performance on top of speed development.

Some quick examples of plyometrics are bounds, depth jumps, double leg and single leg bounds, repetitive vertical jumps, jump rope and many, many more. Lastly, strength training in the lower leg and specifically in the calves, feet, shins, etc.

will also help with balance and control while sprinting. The key to foot contact time is striking the ground as forcefully as possible but being able to control and stabilize to then push right back off.

In order to achieve this athletes must be very strong in their lower body as well as trained balance in the muscle groups in the front, back and side of the foot and ankle. Here are a couple example of some great strength training exercises to try in your next speed workout.

This is another question I get often when starting a new training cycle with an athlete. How many steps should they be taking in the 40, 60, or whichever applies to you? I cannot understate the value of understanding the steps needed.

Unfortunately, it is not as black and white with the distance per step as it is with the turnover speed and the foot contact time.

At maximum speed top athletes should be able to reach at least 2. A lot of this depends on the height and leg length of the individual as well as where most of the power is coming from while sprinting. These are both amazing times and amazing accomplishments, but Usain Bolt covered the m in 41 steps while Tyson Gay took about Just the average step is over 2.

While Tyson Gay was closer to 2. This shows how much power these athletes are able to create at maximal velocity in order to cover so much ground with such a small amount of steps. Like I mentioned earlier there is a lot that goes into understanding optimal distance per step.

However, there is a pattern where many faster athletes simply cover more ground in less steps at top speed. So in your speed training, find ways to increase distance especially after accomplishing fast turnover rates and foot contact times.

When initially getting into speed training I put a ton of focus into lower body strength training and development as well as training the core. I knew the muscles of the upper body were important but really my assumption was that the range of motion in the shoulder was more important than the strength.

Now after training myself as well as countless other athletes I know the muscles of the upper body, especially the lats, triceps and pecs are critical in acceleration and sprinting. In reality maximum speed is not even possible without proper strength and utilization of the upper body.

If you do not believe me, during your next speed session try running as fast as you can without using your arms. I can guarantee you are not running anywhere close to your top running speed.

So when creating a sprint workout make sure you are considering the muscle fibers in the upper body as well as the lower body. Some great exercises for sprinters to implement in their training would be pull ups, one arm DB bench press, overhead serratus, banded shoulder extension, tricep exercises and much more.

Not only is it great for overall speed training but upper body training days can be an excellent opportunity to let the legs rest and get a full recovery. One of the most demanding if not the most demanding workout we can do is speed training. It takes a tremendous amount of effort to be able to build and maintain maximum speed.

Therefore, we put our bodies under a large amount of injury risk by doing sprint training. For this reason, it is extremely important to get adequate amounts of rest, make healthy eating choices as well as take time after each speed workout to cool down and stretch.

With speed development it is important to stay consistent with training and speed work.

Sweat losses per hour can range from. For every kilogram lost during training, an athlete needs about 1—1. The general recommendation is to consume. As mentioned above, this could also be used to provide glucose for glycogen sparing and as a mouth rinse.

The average sodium loss per liter of sweat is 1 gram or 1, milligrams as mentioned above, this varies significantly between athletes. Replenishing these losses post-training and competition is vital to help the body retain the fluids consumed, restoring optimal plasma volume and levels of extracellular fluids.

Any athlete should aim to prevent micronutrient deficiencies through a balanced intake that meets total energy, macro, and micronutrient needs.

And while all micronutrients have an indirect role in supporting energy production—and thus performance—there are three we should be extra aware of as they pertain to muscular function and speed:. Calcium aids in the regulation of muscular contraction and nerve conduction. As we know, calcium facilitates the myosin and actin interaction within the muscle cell.

It is then, when calcium is pumped back into the sarcoplasmic reticulum, that the muscle relaxes. Calcium is also an important mineral in bone health along with vitamin D and phosphorus , which can help prevent bone injury. It is important to note that high levels of calcium in the blood can cause muscle weakness, and supplements should be used under the direction of a physician or dietitian.

Vitamin D has a role in bone health aiding in calcium and phosphorus absorption and playing a biomolecular role in mediating the metabolic functions of the muscle. Athletes living above the 35th parallel, or those who train and compete indoors, are at the highest risk of deficiency.

Supplementation may be warranted in amounts of 2,—5, IUs daily as indicated by lab work. We know iron deficiency, with or without anemia, reduces muscular function and work capacity, as maximal oxygen uptake will be limited.

Elite athletes, especially females, can be at risk of developing iron deficiency. Where opinions differ is on the use and benefit of antioxidant supplements like tart cherry juice.

I do not recommend that my athletes use these antioxidant supplements in the off-season or pre-season when our goal is adaptation, as these supplements could negatively influence it. Instead, they should be used during the season, potentially in the evening before competition or key training sessions.

The role of supplementation in positively impacting speed performance lies in providing energy system fuel, preventing acid-base disturbances, and reducing perceptions of fatigue. There are four supplements I lean on to help optimize sprint performance:.

Supplements should be third-party tested with effectiveness and dosages backed by research. Creatine is one of the most studied and safest supplements on the market and, in my opinion, the most impactful on performance.

Creatine has been shown to have numerous benefits, but for the purposes of this article, we primarily see performance improvements in repeated bouts of high-intensity exercise with short recovery periods. Based on our earlier discussion of surrounding energy systems, we know phosphocreatine is the substrate used in the ATP-CP, our main energy system utilized in maximal sprints.

Creatine phosphate provides a rapid source of phosphate to resynthesis ADP to ATP. On an omnivorous diet, most individuals will get between 1 and 2 grams of creatine daily found in meat, fish, and eggs.

Supplementation is then recommended to saturate muscular stores. Creatine monohydrate is highly bioavailable and is what I recommend to the athletes I work with. Creatine can be taken using a loading phase of 20—25 grams.

Creatine intake post-training with carbohydrates and protein is found to enhance creatine storage caused by increases in blood flow and the effect of insulin. Caffeine can also help with the release of calcium from the sarcoplasmic reticulum, which we discussed earlier. Gums with caffeine content, which are increasing in popularity, are absorbed more quickly and could be taken closer to competition.

The half-life of caffeine depends on genetic factors but ranges from 2. This would be most beneficial in sports with repeated high-intensity sprints 1—7 minutes and may not be beneficial in single, maximal sprint events.

Gastrointestinal symptoms are a known side effect of sodium bicarbonate, and tolerance should be tested during non-key training sessions. Splitting the amount into smaller doses spread over the pre-training period may help.

This occurs through the increased synthesis of carnosine, which lowers the ph balance in the muscle by exchanging hydrogen ions for calcium within the muscle, leading to enhanced efficiency of contraction in coupling and excitation.

When compared to sodium bicarb, beta-alanine provides more chronic muscular adaptations. Parathesis is a known side effect of beta-alanine, but it can be reduced by dividing the daily dosage and spreading it throughout the day or using a slow-release capsule. While your competitors obsess over finding the latest and greatest training fad in speed development, get an advantage by making sure that the V8 engine you built during training has the right high-octane fuel to use all that horsepower.

When looking at nutrition for speed development and competition, consider the Fueling Speed Hierarchy: carbohydrates, protein, hydration, micronutrients, and supplementation. Implement a few of these strategies into your training, and let those horses sing! More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes.

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Thomas T, Erdman KA, and Burke LM. Naderi A, de Oliveira EP, Ziegenfuss TN, and Willems MET. Maughan RJ Ed. Burke L, Deakin V, and Minehan M.

Clinical Sports Nutrition 6th Edition 6th ed. Lindsey Salwasser is a Registered Dietitian and a Certified Specialist in Sports Dietetics. Lindsey has spent the last five years as an Associate Athletic Director and Director of Performance Nutrition at the Division 1, Power 5 collegiate level most recently, Washington State University.

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Please contact the developer of this form processor to improve this message. Even though the server responded OK, it is possible the submission was not processed. This article will discuss the five nutritional practices I believe have the biggest impact on helping athletes improve their strength, power, and explosiveness in ways that translate to increases in speed: Ensure sufficient carbohydrate intake.

This fuels our most utilized energy systems and provides the substrate used more directly in speed and explosiveness as the preferred fuel for the brain and central nervous system.

Plan adequate protein intake, timing, and dosages. Doing so will optimize muscle protein synthesis and allow for muscular adaptations to training. This plays a crucial role in muscular contraction, body temperature regulation, and injury prevention. Consume an adequate intake of micronutrients vitamins and minerals.

The benefits of this include helping regulate muscle and nerve contraction and providing antioxidants. Supplement as needed with vitamins, minerals, and compounds. Finding the right supplements can improve power and explosiveness by reducing perceptions of fatigue, providing energy system fuel, and preventing acid-base disturbances.

Click To Tweet Knowing the causes of central CNS and peripheral muscular fatigue in these maximal, short-duration training and competition scenarios allows us to better identify the nutritional strategies that can help support optimal speed and power output.

Ensure Sufficient Carbohydrate Intake Yes, Power Athletes, You Need Them Too! Carbohydrate depletion leads to fatigue. Click To Tweet Carbohydrate depletion leads to fatigue, which would typically be thought of as occurring in a longer duration sprint through the reduction of glycolysis.

Click To Tweet This has been demonstrated mostly in to minute activities e. Plan Adequate Protein Intake, Timing, and Dosages If carbohydrates are the king of performance nutrition, protein is the queen.

A good goal for most athletes is to consume doses of 20—40 grams of protein every 3—4 hours while awake to optimize muscle protein synthesis and hit total daily protein intake needs.

Click To Tweet Protein intake in the post-training window can also lower carbohydrate needs to achieve the same glycogen resynthesis. Cancel Yes. Join Active or Sign In.

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