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For football athletes, there are basically 3 types of speed that should be addressed in your sprint training program: Acceleration (which is top priority), change of direction (which is also top priority) and maximal velocity, also known as top speed. Obviously acceleration and change of direction are going to be the main focus of any program, but at some point (for skilled players) the focus should turn to top speed training development.

It is important to understand that running at maximum velocity or top speed, the amount of energy and effort that are required differentiates from acceleration. Instead of digging and applying force through the ground, learn how to tap the foot down and “float”. The athlete should simulate while sprinting as if they are running on South Beach or hot coals making ground contact time minimal. Learning the float technique during top speed is again a skill that requires practice and repetition. When applying the float technique, the athlete should relax and decrease the amount of energy that was spent to reach top speed, without losing speed. If athletes try to dig and accelerate through the top speed phase they will fatigue and decelerate at a much faster rate. With practice athletes will understand what it feels like to relax and float while maintaining velocity.

The athlete’s body at this point should be in a comfortable upright position. Arms are thrown fast down and back past the hip just not as intense as the acceleration phase. The step over technique is still enforced, eliminating as much drag of the foot as possible creating a smooth cycle. As soon as the athlete contacts the ground the heel is immediately recruited underneath the glute stepping over top of the opposite knee. Coaches make sure that athletes avoid over striding and reaching. True speed work is defined as sprints that last for a duration of 2-7.5 to 8 seconds. When performing top speed training workouts, athletes must fully recover between sprints. The general rule is to recover 1 minute for every 10 yards. Speed cannot be developed if the athletes are fatigued and muscles are exhausted.

Coaching Point: Times must remain consistent throughout your speed training session. If you notice times beginning to drop then either give a longer rest period or go ahead and just completely shut down the workout.

Post by P01 Sports.

One aspect of top speed training that is often overlooked is mental preparation. Train with intensity and focused intention! Simply stated, you not only want to train hard, but work with the intent to improve each and every step. Developing a focused mental attitude will allow workouts to reach faster velocities. Reinforce to your athletes that training is an opportunity that can’t be wasted by not being mentally and physically prepared. When you train and train with deliberate intent to excel, it will transfer to big plays on the field. Learning how to mentally prepare for workouts will allow athletes to reach their true potential.

Top speed training takes determination and focus with each individual step. Athletes must develop a rhythm when performing workouts and initially will take time to progress. Be patient as improvement for athletes to teach their bodies how to relax and float yet run at maximum speeds is a skill. Like any skill, speed can be taught and enhanced through repetition and mental focus.

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