Speed kills. This is true for just about any sport. The higher the level of competition, the faster the gameplay. From a mental standpoint quicker decisions must be made, and from a physical standpoint you’ve got to be able to move and keep up. Working with hockey athletes for the past several years, I have referenced this infographic numerous times: (https://adamvirgile.com/2018/09/10/off-ice-contributors-to-on-ice-success-an-in-depth-review-of-the-research/). If you look on the far right, off-ice speed has a high association to on-ice performance. But again, speed is important for just about every sport. How can you improve speed? Below are two tips to follow to get more out of training so you have noticeable improvement.
1. Take a Full Rest Period
This is often overlooked. You can’t turn speed training in to conditioning. If you are breathing heavy, you’re not going to be able to move with 100% effort. Here is how I usually prescribe rest: 1:00 minute of rest following a 10 yard sprint, and I add 15 seconds for each 5 yards. It looks like:
10 Yard Sprint- 1:00 Rest
15 Yard Sprint- 1:15 Rest
20 Yard Sprint- 1:30 Rest
…
40 Yard Sprint- 2:30 Rest.
You get the idea. Rest times can be changed to however you see fit. I know some coaches who would ask for even more time off between reps than this.
2. Time your Sprints
I’ve been a big believer in the material I have read from Tony Holler and Mike Boyle on the effectiveness of timed sprints. Athletes have a competitive nature in them, and will want to eclipse their best time. This is important because you need to be running at 95% or greater effort to get an improvement in speed. Not only will timing the sprints bring out their best effort and cut down on slowing up before hitting the finish line, but you’ll get actual data in front of you for proof of increasing speed over time. I have access to Brower Timing Systems but a stopwatch will work just fine as long as you are consistent (Same person records and uses same method of holding stopwatch each time).
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