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Velocity specificity in early-phase sprint training
Geir Olav Kristensen1, Roland van den Tillaar, Gertjan J C Ettema
1Human Movement Sciences Programme, SVT, NTNU, Norway.
Journal of Strength and Conditioning Research
|December 30, 2006
Summary
Normal sprint training is most effective for improving short-distance sprinting velocity quickly. Specific training methods yield the greatest gains, supporting the principle of velocity specificity in sprint training.
Area of Science:
- Sports Science
- Exercise Physiology
- Biomechanics
Background:
- Sprint training is crucial for athletic performance.
- Understanding training specificity is key for optimizing speed development.
- Various methods like resistance and supramaximal running exist to enhance sprinting.
Purpose of the Study:
- To compare the effectiveness of resistance running, normal sprint running, and supramaximal running on sprint velocity.
- To investigate the principle of velocity specificity in short-distance sprint training.
- To determine the optimal training method for rapid sprint improvement.
Main Methods:
- Nineteen well-trained subjects were divided into three 6-week training groups (resistance, normal, supramaximal).
- Training involved 3 sessions/week with 5 sprint-runs over 22m, using a towing device for resistance/propulsion.
- Running velocity, step length, and cadence were measured using photocells and digital video.
Main Results:
- A small but significant overall increase in running velocity was observed.
- Each group showed the greatest improvement in their specific trained condition (1-2% increase, p < 0.001).
- Resistance and supramaximal running resulted in speed differences of 8.5% and 3.3% respectively, compared to normal sprinting.
Conclusions:
- The principle of velocity specificity in sprint training was supported.
- Normal sprint running appears to be the most effective method for improving short-distance sprinting velocity in a short timeframe.
- Athletes seeking rapid sprint improvements may benefit most from focusing on traditional sprint training.
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