Developing speed by NSCA -National Strength & Conditioning Association

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For example, most athletes can perform a nonsprinting running session and recover enough to repeat or exceed the intensity within 24 hours. However, evidence has shown that a typical sprint session, where intensities are 95 to 100 percent, often requires rest from sprinting for 72 hours or more and certainly not less than 48 hours. Elite sprinters who have performed at a personal-best level may need as much as 10 days of rest from sprinting. The ability to recover from a high-intensity sprint session is also determined by the volume of work carried out, which influences the total stress.

Action The final progression adds a cutting action to the sequence. The athlete drops and lands on both feet (as in the drop landing), then cuts to the right or left, driving off of the opposite foot and stepping out with the foot that is in the direction of the movement (photo a). A more advanced version uses a single-leg landing from a relatively low height (20 cm) and cuts to the opposite direction (photo b). a Cut from drop landing. b Cut from single-leg drop landing. ■ 51 52 ■ Developing Speed Forward–Backward Acceleration and Deceleration Aim To isolate simple acceleration and deceleration mechanics when running forward and backward.

The importance of maximal strength and power during the start and acceleration phase of a sprint can be understood more clearly by remembering that sprinters develop force to overcome inertia when their feet are on the ground. This requires large movements through the hip, knee, and ankle to extend the leg on the ground. Stronger athletes, who can create more force, are better able to use greater forward lean during acceleration. This enables them to assume an effective line of force and minimize the tendency of the body to rotate from side to side, which helps them apply the forces necessary to complete the pushing action in the acute forward lean.

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