If an athlete needs to become faster or a coach needs to get an athlete faster, the ultimate goal should be to have the athlete safely and effectively perform over-speed exercises. Over-speed training is accomplished when an athlete performs a linear sprint for a given distance while being pulled (assisted) in the same direction as the sprint. In essence, the athlete will then be sprinting at 105-107% of their natural 100% ability. This can be a controversial topic in our industry since this type of training can increase the risk for injury. On the other hand, if this exercise is competently progressed to, it can be safely one of the only ways to truly increase an athlete’s linear velocity. Increase the threshold of the muscles to safely and effectively absorb force/redirect force and within 3-4 weeks of proper speed training, an athlete can be considered prepared to perform over-speed work.
Progression example:
- Vertical plyometrics that has a long response ground contact time.
Exercises include: (using 5-6 small to medium green hurdle to jump over) Individual vertical jump, depth jump and continuous jump. Each jump can be progressed from double leg to single leg.
- Acceleration horizontal plyometrics that has a short response ground contact time.
Exercises include: Individual acceleration a-skip, continuous a-skip, power a-skip, acceleration strides, double leg acceleration alt bound and single leg acceleration bound.
- Absolute speed plyometrics that has an advanced short response ground reaction time.
Exercises include: absolute a-skip (individual, continuous and power), ankling moving claw, straight leg bound moving claw and double leg absolute speed alt bound.
If an athlete can progressive through this progression of exercises with good form over the course of 3-4 consecutive weeks safely, effectively and injury free, they are to be up for consideration to perform over-speed drills.
