Running Speed Training

[Smoney22]

Ok, I know if you want to train for speed you should do short sprints, then rest until fresh, then repeat. But my question is, how long should the sprint be for?

[Pale Nimbus]

40 meters. Any longer than that and you risk contracting AIDS.

[anfeyd]

Ok, I know if you want to train for speed you should do short sprints, then rest until fresh, then repeat. But my question is, how long should the sprint be for?

I'm afraid you have to be more specific.

Are you training for track, or do you want to reap the benefits of your speed training for tricking?

[rockmonkey]

be more specific

[Smoney22]

Well, I just want to be faster pure sprinting. I play Lacrosse, that's what I want to train it for. For example, I get the ball and have to get it to the other side of the field, so I do a quick run up the sideline. I want to train for that.

[anfeyd]

Then sprint the do the distance you usually sprint during the game and keep the rest intervals similar to what you experience during gametime. Some only advise sprinting max speed once or twice a week so if you want to train more you can do some light aerobic work as well.

[rockmonkey]

try sprinting with some kind of added weight, or springotn till you can spring no more

[anfeyd]

try sprinting with some kind of added weight, or springotn till you can spring no more

The only added weight he should sprint with is his uniform and pads.

[James Branleur]

The only added weight he should sprint with is his uniform and pads.
and those 15 lbs ankle weights... in order to get his running technique antibranled, branleh.

http://us.st11.yimg.com/us.st.yimg.com/I/sportsunlimited_1958_584678230

[Fanya]

200-400m, everyone else will say less but you need the longer sprints so you can practice holding that sustained effort over 30-60sec

[Smoney22]

But, at that distance doesn't the training not become about speed anymore? I read somewhere that for sprinting speed you should do very short bursts, and if you do more it becomes more about endurance.

[Fanya]

Yes, sprint distances as I said are not about tip top speed, they're about near-to-maximal efforts that are extended to help sprint endurance

(which exists btw)

I'm sure it would benefit him to do all lengths of sprints if he also wanted to increase his top speed, but it's not like you're going slow during a 200-400m sprint, not unless you're plain fat or out of shape. It's like some people here are afraid of them or something.

[NightHunter]

That's 'cause they're more difficult, Fanya.

[Fanya]

Shhh! You can't just tell people that, they won't want to do them now.

[Smoney22]

I see. Well thanks for all the advice.

[Ashtar]

Let's say for example, you want speed for running bases in baseball, and you play catcher, so you don't have to run for long distances like say... an outfielder might need to.

Measure the distance between the bases. This is the distance you should be able to run.

That of course, assumes you'd run one base at a time. Sometimes you run more than one. To be safe, you'd want to run invervals of 1, 2, 3, and 4x the distance of your bases.

Ideally, you should just practise running the bases on the diamond, to account for having to turn so quickly and avoid overrunning.

You'd probably also want to run between lines, touching them, like what they call 'suicides' on Coach Carter. This is having to simulate running back and forth when they trap you between bases.

[chicanerous]

Fanya, I believe a lacrosse field is 100x54 m large. Thus, while 200-400 m is good for the cardiovascular benefit, the shorter distances you are railing against are actually more applicable in this situation.

SMoney, spend much of your time in the 25-100 m range with longer rest since it's probably rare that you'll actually run the entire length of the field without anyone intercepting you. The point of this is to train yourself to cover the most ground in as short a time as possible so that you can gain the most advantage by moving the ball up the field. But, also, dip above into Fanya's 200-400 range with shorter rest or do tabata intervals to work on your cardiovascular abilities, which will help your performance in the game overall and enable you to repeatedly run 25-100 m distances without needing as lengthy recovery periods.

If you were going to sprint three times per week, I would do something like:

M: 25-50 m with long rest (2-4 minutes) as fast as f'n possible
W: 50-150 m with moderate rest (1-2 minutes)
F: Tabata Intervals, e.g. 20 sec on, 10 sec off for 6-10 consecutive intervals

Start small with the number of intervals and increase the number over time, attempting to at least maintain performance, until you've reached a sufficient training volume. Then focus on increasing performance by dropping time. If you're in a rut, reduce volume, try to increase times, and slowly rebuild volume.

It's be a good idea to run on either Monday or Wednesday in your full lacrosse gear, including stick. Another good idea might be to work both with jogging and dead stop starts.

[Pale Nimbus]

Chicanerous wins the thread.

[Honken]

Sled dragging works wonders too.

[Fanya]

Fanya, I believe a lacrosse field is 100x54 m large. Thus, while 200-400 m is good for the cardiovascular benefit, the shorter distances you are railing against are actually more applicable in this situation.

I think they're able as equally as important since a lacrosse game doesn't last 10 minutes, but I'm not going to debate this since it's more opinion and depends on his natural abilities (if he's already has excellent top-end speed then doing the shorter sprints would be redundant when the time can be spent on more valuable drills).


SMoney, spend much of your time in the 25-100 m range with longer rest since it's probably rare that you'll actually run the entire length of the field without anyone intercepting you. The point of this is to train yourself to cover the most ground in as short a time apossible so that you can gain the most advantage by moving the ball up the field. But, also, dip above into Fanya's 200-400 range with shorter rest or do tabata intervals to work on your cardiovascular abilities, which will help your performance in the game overall and enable you to repeatedly run 25-100 m distances without needing as lengthy recovery periods.

If you were going to sprint three times per week, I would do something like:

M: 25-50 m with long rest (2-4 minutes) as fast as f'n possible
W: 50-150 m with moderate rest (1-2 minutes)
F: Tabata Intervals, e.g. 20 sec on, 10 sec off for 6-10 consecutive intervals

Start small with the number of intervals and increase the number over time, attempting to at least maintain performance, until you've reached a sufficient training volume. Then focus on increasing performance by dropping time. If you're in a rut, reduce volume, try to increase times, and slowly rebuild volume.

It's be a good idea to run on either Monday or Wednesday in your full lacrosse gear, including stick. Another good idea might be to work both with jogging and dead stop starts.

Not bad, I'd only change

F: Tabata Intervals, e.g. 20 sec on, 10 sec off for 6-10 consecutive intervals

to

F: Long Intervals, e.g. sprint 200m, walk 100m, repeat 3x, then: sprint 400m, walk 200m, repeat once

[Ashtar]

Fanya you bastard, that was private!

Sled dragging is cool, but I saw a commercial recently for hockey saying "don't wait 'til winter" (they were selling Nike I think).

In it, guys were running with parachutes. Parachutes would work sort of similarly to sleds, right? By increasing the surface area you drag.

It would still require adequate speed though, because if you don't work up some speed the parachute won't fill up. It would have an easier startup compared to sled dragging in which you have to overcome inertia. I think that's good though. Plus parachutes look cooler and wouldn't be a hassle to load up, though I guess putting it away could be a similar hassle, but more hassle than weightlifting