Here are the speed training workouts

Speed Training Workouts

Speed work, for our purposes, is defined as 2 - 8 seconds of full intensity sprinting that is performed while an athlete in not in a state of fatigue. Therefore, athletes must allow full ATP recovery between bouts of running in order to ensure that speed is actually being developed.

But before you begin, regardless of your sport or beliefs about training speed, there are some things you need to remember when it comes to acceleration development.

1.Full recovery between repetitions is required.

2.Full recovery means rest approximately one minute for every 10 yards that you run.

3.Don't train speed every day.

4.The more force you apply to the ground, the faster you'll pick up speed

5.Make sure that your feet land beneath the hips.

6.The heels should never touch the ground when doing speed work.

7.You run faster when you stay relaxed then when you strain

Top Speed or Maximum Velocity is modified method of first principles running at full speed. The point in a race, workout or game that you catch maximum velocity depends on caliber levels, experience and running mechanics. However, regardless of where and when you reach full speed, there are any differences in running mechanics and effort when compared to acceleration. When running at full speed, you no longer want to try and absorb the same level of force to the track as during acceleration. This is a prevalent mistake among inexperienced athletes. Now that you are at full speed, you will be entirely upright (perpendicular to the ground) and your body will no longer be bent at an angle as you were while acceleration. By continuing to try to run faster and faster throughout a run, as though you were still accelerating, you are indeed going to have a breakdown in running mechanics. By continuing to try to accelerate while beginning to fatigue, you will only slow yourself down faster because you can not continue to coordinate your movements with accuracy.

Instead, you desire to escape or 'float' during maximum velocity. What this means is that you wish to ease rear in the amount of effort you are expending while running, but without slowing down and lost any speed. This idea sounds conflicting and like any new skill, it takes some performance to perfection. While running, you want to persevere to step over the opposed knee, but instead of driving the ball of the foot down into the ground, you are just going to tap the foot downward, letting the ground come to you. Last to drive the elbows down and back at the same speed, but without the same power as during the early part of your run. Remember, you are not going to get any faster at this point so strength conservation is essential. We know that your brain tells you to keep running harder so that you do not delayed down, but you have to breakdown the urge to do that and run smart. It is the force to make these types of adjustments that can be the variation in running a fast time, outrunning an opponent or chasing one down to embrace the play.

Maximum Velocity Running Cues • Continue to step over the opposite knee, but let the ground come to you. • FLOAT - Ease back in intensity, but don't slow down. • Fight the urge to continue to run faster and harder. One of the goals of top speed training is to learn how to decelerate the slowest. The athlete who decelerates the slowest runs the fastest. Relaxation is the only road to reduce the speed at which you slow down. Sample Workouts:

1. Fly 20s, 30s and 40s: arrange a cone at the starting line, at 15y, at 35y and at 55y. Secure hard to the first cone (15y). Maintain the speed you have generated by running relaxed and following the maximum velocity cues from 15 - 35y. Once you hit 35y, leisurely decelerate for the next 20y coming to a full stop at the last cone. This is a fly 20. Once you are agreeable holding that speed for 20y, you can move the second cone to 45y (fly 30s) and 55y (fly 40s). Total size for these workouts should be between 250 - 350 yards.

2. Sprint/Float/Sprint Point a cone at the starting line, 15y, 25y, 35y, 45y and at 65y. Accelerate strong to the first cone (15y). Maintain a hard sprint for 10y, focusing on maintaining the speed and strength created during acceleration. Once you hit the next cone (25y) go into a float by easing back in intensity (don't try to continue to get faster) without losing any speed. At the next cone (35y) go back to a hard sprint, running at absolute intensity and trying to increase your speed. At the next cone (45y), shut down by slowly coming to a stop. You should not be at a extreme stop before the last cone at 65y, giving you a full 25 yards to slow down.