Developing speed by NSCA -National Strength & Conditioning Association

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Sample text

In track, the level of speed endurance required depends on the sprint event: the 400 meters requires more speed endurance than the 200 meters, and the 200 meters more than the 100 meters. Because speed endurance training is a high-intensity effort, it is considered speed work and not an endurance-oriented endeavor in which volume is the primary outcome. It is imperative to apply the principle of high-quality training to speed endurance sessions. ) It is common practice to precede speed endurance sessions with general sprint technique drills and starts.

The faster the athlete, the longer he or she accelerates and the later he or she reaches maximal speed; therefore, speed endurance is not a component of the event for as long. Considering this, using moderately intense running to develop speed endurance does not make sense. Because the running is too slow, the training results in an ability to endure slowness.

The athlete stands on a box 8 to 12 inches (2030 cm) high. Stronger, well-trained athletes can use boxes up to double that height. Boxes 8 to 24 inches (about 20-60 cm) high in 4-inch (about 10 cm) increments are helpful for monitoring the progression of intensity. The athlete drops from the box and lands on both feet at the same time, absorbing force through the whole body but particularly by flexing the ankles, knees, and hips (photos a and b). Consider the absorption as optimizing rather than minimizing or maximizing the depth of the squat used to absorb the landing.

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