The speed training world is a culture that is always in search of the next best technique, exercise, or training theory to make an athlete faster. Unfortunately, the best methods have been identified and are just continued to be re-confirmed in both the real world and research settings. But here are a few specialized “Speed Hacks” that you as an athlete or coach can utilize regularly to gain a definitive edge. For ease of learning and understanding, all drills will be broken down into two training categories since it just makes sense. The categories will be Resisted and Un-resisted methods.

Resisted Sprinting Methods

Resisted methods are a little more taxing, so it is strongly suggested to use this approach at a maximum of 2x per week throughout your training. When it comes to technical modifications, nothing compares to resisted sprinting work, aside from perhaps Wickets which you will learn more about shortly.

Uphill or Ramp sprints

Let us kick things off with ramp work. Now you might not have access to specialized training facilities that regularly offer this training amenity, but a mountain or hill works just fine. The beauty of ramp work is that you cannot cheat the exercise and cheat your technique in any way, quite the opposite. There is a natural restoration of stride features, and more strength, speed, and power that you are honing in the process. All technical elements must come to light to run effectively uphill against the constant resistance that hills naturally provide.

Parachutes

Do you remember the parachute craze from approximately ten-plus years ago? Every coach and trainer promoted parachutes or used them with their athletes. Like almost everything the hype and popularity faded because parachutes are an added cost and lack practically in many indoor settings. Nonetheless, feel free to add them in if you enjoy them and reap some reward.

Treadmill

Below are several studies that examined the relationship between treadmills and over-ground running. The first study by: Wank, Frick, and Schmidtbleicher found that the multidirectional patterns and curves at the lower extremities were pretty similar, meaning that the sprint patterns in both approaches were pretty equal. However, researchers did note that there were some large differences among individuals, which suggests that the treadmill is not the best approach for these folks. Moreover, this study also found that subjects on the treadmill had greater stride frequencies and shorter stride lengths, which we now know is counterproductive for faster running. 1

More Treadmill research

The next study examined 21 participants who ran at a selected speed for 3 minutes, and then immediately followed that with a 3‐minute treadmill run. The study found that over-ground runners ran faster than on the treadmill. 2 Another study examined the differences in muscle activity of the lower extremities between over-ground running and treadmill running. The differences were very slight and labeled insignificant. 3 Increasing the incline of the treadmill to increase power and force output seems to work well. Swanson and Caldwell in 2000 found that running on a treadmill at 30% incline increased muscle power and net force by 345% and 219%, respectively! 4 Although treadmill running is not an effective tool for developing top speed, in 1974 Elliot indicated that it has shown promise for developing short‐term acceleration. 5 In 2007 Myers found an equal result in 10‐yard sprint time performance between inclined treadmill running and ground‐based resistance training methods. 6 Too summarize, the treadmill sacrifices stride length, which is an important factor for running speed. The muscle activity reports between over-ground running and treadmill training were the same. Treadmill running is not a great tool for developing top speed but did show some solid contributions to improving acceleration. With that being said, it could be an optional tool you could use as a “Specialized Speed Training Method” as a source of variation.

Sleds

Sleds have been discussed ad nauseam and deserve an entire master article to do justice. There is no comparison between them and any other resisted-based method. Period!

Resistance Bands or Tire Towing

So if you happen to be down on your luck or a little poor and can’t afford any of the flashy and luxurious pieces of training equipment then not to worry ladies and gentlemen. The “Minimalist” approach can still work just as well and you don’t need much like in the case of having access to a hill or mountain to sprint up or down. Moreover, you can go old school and just loop a long rope around a tire and secure it around your shoulders or waist, whichever you prefer.

Un-resisted Sprinting Methods:

Un-resisted sprinting methods satisfy a style of training that I like to refer to as “Facilitated Sprinting.” Any notable technical drill will incorporate this training idea or concept, or it’s not doing much by way of getting you or your athletes faster, as science has confirmed.

Wickets

Wickets are a form of modified sprinting that re-organizes an athlete’s cadence and sprint pattern with the support of visual feedback in the form of low hurdles:

https://www.youtube.com/watch?v=wCJbb4b5_xY

Tempo and Dowel Runs

If you read my speed training book then you will know the true benefit of tempo and posture-based runs. These are active recovery-based runs that serve as a means of stimulation as you recover from actual speed work. So not much gained in terms of direct speed and power development, but don’t overlook or dismiss these methods since they have strong implications for improvement and have been utilized by track and field coaches for decades now.

Reactive sprint types

Reactive sprints are very sport-specific and a great “brain training” method to allow for faster reaction time and decision-making skills. These drills allow the athletes to compete and include; Mirror Drill variations, angled chases, tag games, shuttle run races, and much more.

SCIENTIFIC REFERENCES:

1‐Fellin R, Manal K, and Davis I. Comparison of lower extremity kinematic curves during overground and treadmill running. Journal of Applied Biomechanics 26: 407‐414, 2012.

2‐ Kong, P.W.; Koh, T.M.C.; Tan, W.C.R.; Wang, Y.S. Unmatched perception

3‐Schwab G, Moynes D, Jobe F, and Jacquelin P. Lower extremity electromyographic analysis of running gait. Current Orthopaedic Practice 176: 1983.

4‐Swanson S, Caldwell S, and Graham E. An integrated biomechanical analysis of high speed incline and leveltreadmill running. Medicine & Science in Sports & Exercise 32: 1146‐1155, 2000.

5‐Elliot B, Pyke F, Roberts A, and Morton A. The biomechanical effects of treadmill training on running performance. British Journal of Sports Medicine 8: 171‐175, 1974.

6‐Myer GD, Ford KR, Brent JL, Divine JG, and Hewett TE. Predictors of sprint start speed: the effects of resistive ground‐based vs. inclined treadmill training. Journal of Strength and Conditioning Research 21:831836, 2007.