Resisted Speed Training
When we talk about speed training for sports, most of the conversation revolves around acceleration. Athletes playing football, basketball, lacrosse, tennis, and other short-burst change of direction sports need to accelerate. Top end speed is useful in some aspects of sports but involves hours of technique training. With all the components of off-season preparation athletes must endure such as strength, increasing lean muscle mass, change of direction, and sport specific practice, athletes need to organize their time efficiently. Acceleration training gives you the most bang for your buck. Since most sports are acceleration based, this key component needs to be worked on in the summer. A good way to improve acceleration is resistance sprinting. Here are four modalities, which cost nothing:
• Hill Sprinting: Sprint up and incline using various grades and distances. This can be done on grass with cleats, pavement, or even stadium/arena stairs.
• Pulling an Object: This is best done on an even surface (grass, track, or pavement); use either a sled, tire, or log. The weight being pulled shouldn’t be too heavy where it interferes with your sprinting technique.
• Pushing: Push an object on any surface; you can use a trainer’s golf cart, sled, truck (if you have more than one person), or an old station wagon.
• Sand: If you live near the beach, this is ideal; if not, visit a volleyball court or playground (or construct your own sand pit). The drills in the sand are limitless; you can do jumps, sprints, shuttle runs, etc. It will give your legs and lungs a heck of a workout while also improving your acceleration.
Here is a great quote from my college strength coach, “if it is not hard, it is not helping.” I believe this to be very true. When performed correctly, these drills will ask a lot of you but you will also get a lot in return; improved speed and overall conditioning will be yours.
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