⚡️ Resisted speed training 💨
Adding resistance when sprinting, for example adding a band around the hips, using a parachute or a weighted sled, is called UNDERSPEED TRAINING and can be used to train the different phases of sprinting - acceleration or max velocity - by simply adjusting the load.
Some of the benefits of resisted sprinting are recruitment of more muscle fibers, greater force application, increased load in hip extensor muscles and increased neural activation. 🧠🦾
The key is using enough load to induce the correct training stimulus but not so much that it negatively changes your technique. Resistance should not slow you down by more than 10% depending on the athlete’s bodyweight and training experience/strength.
- Higher resistance has been shown to improve the quality of horizontal force application (acceleration).
- Rate of force development and peak force production increase with higher sled load.
- Higher loads are likely to be more effective for improving early acceleration.
- Moderate loads are likely to be more effective for improving later acceleration and potentially maximal speed.
Every track and field athlete has a need for speed. Footballers especially benefit from getting faster and underspeed training is a method that can be used to enhance performance. 💯
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