October 2002 "Speed and Power Training"

This article is going to gives insight on speed and power training to enhance your 40 yard time. Speed is the ability to move a given distance in the shortest possible time. It is the key to performance on the field of play. Power is the product of strength and speed, the ability to move maximal force in the shortest time possible. By enhancing both of these aspects of sports performance, we increase performance and lower 40 yard times. When speed training remember that the key is quality not quantity. Full recovery is essential to increase speed. Keep the distances specific to the sport or goal.

Speed training can be broken up into different components. Resisted, over-speed, form running, acceleration and sport specific speed training modalities are used in a training program to increase an athlete's speed. Depending on the athlete's limitations we select different types to enhance acceleration, top end speed and sport specific speed.

Resisted Speed Training includes the use of a resisted device such as a parachute, sprint cords and speed trainers to overload the running stride of the athlete. Depending on the device selected, different aspects of speed development are targeted. An example is the parachute, which does not open and provide resistance until the 5 10 yard mark, thereby targeting top end speed and not acceleration. On the other hand, sprint cords provide resistance from the first stride thereby targeting acceleration. When adding resistance to the running stride it should not compromise the running technique.

Over Speed Training includes any type of exercise that forces the body to move itself faster than normal. The use of sprint cord pulls are great to improve acceleration from the start position. Another example of over-speed training is running on a slight 1 3 degree decline. With this type of training the body is learning to move at high speeds.

Form Running is the most important aspect and includes fundamental movements that mimic the running stride. They can be used as great warm up drills before a speed workout. Running technique is critical to speed development. If technique is poor, resisted training and over speed training will not help, and could harm in the long run. Form running includes A's, B's, Butt Kicks, Skips and Arm Swings.

When training for power two main types of training are used: Plyometrics and Olympic lifting. When power training we are targeting fast twitch muscle fiber recruitment. It is these fibers that are explosive in nature and enhance the athlete's speed potential.

Plyometrics bridge the gap between strength and functional sport specific power. Include explosive movements such as in place jumps, hops, bounds, shocks and upper body drills. The concept of plyometrics is to turn on the fast twitch muscle fibers in the muscle by performing explosive, dynamic exercises that include an eccentric lengthening followed by an explosive contraction to enhance power output. Some great examples are squat jumps, split squat jumps, single leg hops and hurdle hops.

Pulls, cleans and snatches are classified as Olympic lifts. They are explosive exercises that place the nervous system under a high degree of stress and increase the number of motor units that are excited and recruited in sync, thus improving power output. They enhance the power needed to be generated off the start for improved acceleration.

This type of speed and power training should be performed during the off season. Speed and power training should be completed 3 times a week in addition to a comprehensive strength program. When training to improve the 40 yard time, include all aspects of speed training: first refine technical aspects of your running stride, work on acceleration and then top end speed. The power training should complement the speed work with plyometrics and Olympic lifting. This will develop the explosiveness need for improved acceleration and a lower forty yard times.