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IMPROVING RUNNING SPEED

Training to improve running speed

Training to Improve Running Speed

In order to improve running speed, ideally 2-3 dedicated speed training sessions should be performed on a weekly basis. These exercises should also be complimented with strength and core stability exercises.

Therefore, in order to get in 2-3 speed sessions what we recommend is that before aerobic training sessions perform 2x10m, 20m, 30m, 40m & 50m sprints (or any of the other exercises illustrated below) after the warm up but before the HI exercise. Try and record the times of these sprints.

In order to improve sprinting speed a certain amount of core and leg strength is also required. Therefore, along with the speed exercises it is recommended that core and strength training is performed on a regular basis.

With regards to the core exercises we recommend introduction of these exercises into your cool downs, 2-3x per week. Just chose different exercises for different days in that you don't have to do all the exercises on every session.

Also, when possible, try to fit in a Strength Training session or the Lower Limb Exercises from the Injury Prevention Training Sheet once per week.

Therefore, a proposed schedule would look something like this (longer sessions but 2 full rest days):

Mon - Warm up, Speed Exercise, High Intensity, Cool Down plus selection of core exercises

Tues - Strength training in Gym

Wed - Speed Endurance (this involves repeated sprints at or near maximal pace)

Thurs - Rest

Fri - Warm up, Speed Training, Cool Down plus selection of core exercises

Sat - Match

Sun — Recovery

The core stability exercises are illustrated in the accompanying Injury Prevention Training Sheet. Strength exercises are illustrated in the Strength Training Programme

With regards to the food intake I draw your attention to pages 28-30 of the nutrition booklet as creatine supplementation may help sprinting performance. It can be bought online or at Holland & Barrett.

Recommended Speed Exercises:

These exercises take 10-15 to complete. . Perform each sprint maximally in order to gain the full physiological benefit and remember the work: rest recovery ratio of 1:15 as this work should be quality and non-fatiguing. Your HR should be back to 60 — 65% HRmax prior to each individual sprint. A very, very slow walk back to the start is usually a good way of determining your recovery time in between sprints. . Also, check the weekly training plans for alternative speed and agility training exercises.

Exercise 1:

Set 1

Working in pairs — the working referee leans into his partner (see below for recommended body position / posture), who extends his hands and holds his shoulders. From a 45 degree angle, the working referee drives forward, while his partner back pedals for 10 meters. The support referees then turns to one side and let’s go. The working referee then sprints for 10m. . Repeat x3 each . 2’ rest / stretching

Set 2

The working referee falls forward and is caught by his partner. The latter then immediately let’s go, allowing the working referee to sprint 10m. . Repeat x3 each . 2’ rest / stretching

Set 3

Lean forward, with the body straight until you reach a point where you must step forward to catch yourself. At this point you should sprint forward 10m. . Repeat x5

Key Coaching tips:

On the first step it should be possible to draw a straight line from the ankle up through the above knee, hip, torso and shoulder; as shown in the diagram below. Therefore, not bending forward at hips.

Ensure each step is progressively longer in length when accelerating in order to gain speed as quickly as possible, i.e., going up through the gears.

Exercise 2:

Jog to the first cone, sprint to the second cone, jog to the third cone, sprint to the forth cone, jog to the fifth cone, and then sprint to the sixth cone . Very slow walk back to START . 6 Repetitions in total . Start on every 2’30” (giving an exercise duration of 15’)

Exercise 3:

5x10m Recovery 40” in between each sprint. Then rest 1’ . 4x20m Recovery 50” in between each sprint. Then rest 1’ . 3x30m Recovery 60” in between each sprint. Then rest 1’ . 4x20m Recovery 50” in between each sprint. Then rest 1’ . 5x10m Recovery 40” in between each sprint. Then rest 1’

SP Exercise

Perform the above circuit of 4 sprints. Rest 2’. . Repeat circuit (this time in reverse order, i.e., 40m sprint first, 10m sprint last). Rest 2’. . Repeat circuit. . Total sprint distance = 300m.

10x 30m sprints and agility exercises from varying starting positions and visual / audio cues: • Standing facing forwards x2 • Standing side on x2 (turning over left shoulder) • Standing side on x2 (turning over right shoulder) • Seated facing forwards x2 • Seated facing opposite direction x2

SP Exercise 6:

TOTAL OF 10 SPRINTS (+ 10’). 2x 10m, 2x20m, 2x30m, 2x40m, 2x50m. . Sprints to start from a dynamic position over a 5m course . Perform the sprints ascending on the first set (10m, rest, 20m, rest, 30m, rest, 40m, rest, 50m, rest, etc.), descending on the second set and finally ascending on the third set.

SP Exercise 7:

Accelerate for 10m, with 2.5m of forced stop • Perform 4 repetitions

Accelerate for 15m, with 3m of forced stop • Perform 4 repetitions

Accelerate for 10m, with 3.5m of forced stop • Perform 4 repetitions

SP Exercise 8:

SET 1

6 sprints to the halfway line (approx. + 7”) with 50” recovery in between each individual sprint . Jog 1 lap of the pitch (+ 2’30”) Set Duration + 8’

SET 2

4 sprints to the opposite 18yd box (approx. + 11”) with 70” recovery in between each individual sprint . Jog 1 lap of the pitch (+ 2’30”) Set Duration + 7.5’

SET 3

10 sprints to the 18 yd box (approx. + 3”) with 20” recovery in between each individual sprint . Set Duration + 3.5’

Total extended speed session duration (inc. recovery breaks) + 20’ . The intensity on this extended speed session (work : rest 1 : 7) should ideally fall well between a speed endurance session (work : rest 1 : 3) and a speed training session (work : rest 1 : 10)