Exercises to improve speed development are utilized in various sporting endeavors to improve performance. Smith (2014) states that power speed drills are typically utilized by track & field athletes to parallel the kinematic actions of the sprint action. These drills should be implemented based on the goals the individual is trying to achieve. This can include, but not be limited to the following (Lee, 2012; Smith 2014; Francis 2012):
1. Improved sprint mechanics
2. Warm-up
3. Aerobic Training (Utilizing extensive tempo approach)
Some of the more notable power speed drills are the A-B-C series. This series consists of marching, skipping, and running drills for each variation (i.e. A march, A skip, A run, etc). These drills are commonly used as warm-up drills, but can also be included into the speed portion of the training based on the intensity of the drills. They should also be instituted early in the rehabilitation of hamstring injuries (A drills early on, with B drills only included later in the process if tolerated and performed appropriately by the athlete). Various other drills can be included in the category of power speed as well, including:
Various single/double leg hops/Bounding drills
Backwards Runs
Lateral Shuffles/Carioca
Lateral skips
Modified Glute Kicks (Note: I prefer Glute Kicks with added hip flexion rather than just performing rapid knee flexion)
Walking Hip External & Internal rotation with hip abduction an adduction (both with knee flexed and extended)
Lateral straight Leg Kicks
Front straight leg kicks
Stiff Leg Bounds
Ankling Drills
Athletes looking to improve their abilities as they relate to speed should consider utilizing these drills through their various modes of training. These drills may also be used as a part of the rehabilitation process (a post on this topic will come at a later date).
Special Acknowledgement:
In the references and recommended readings I have cited James Smith’s work “Applied Sprint Training”. I would HIGHLY suggest to anyone in the strength & conditioning or sports medicine fields (or if you are in both) to purchase this work. This is by far one of the best resources on speed development, with information that applies to both track & field and non-track athletes. This coupled with the multiple works by Charlie Francis can make for a great reference library on the topic of speed development
The manual can be purchased here: http://www.athleteconsulting.net/
References & Recommended Readings:
Francis, Charlie. (2008). The Structure of Training for Speed. CharlieFrancis.com.
Lee, Jimson. Sprint drills: Gerard Mach revisited. [Online] October 19, 2012. [Cited Mar 16, 2014.] http://speedendurance.com/2012/10/19/sprint-drills-gerard-mach-revisited/.
Smith, James. (2014). Applied Sprint Training. AthleteConsulting.net.
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