Enhancing Performance Through Velocity Training
Assisted and overspeed sprinting, facilitated by tools such as bungee cords, tow ropes, or advanced systems like the 1080 Sprint, are cutting-edge methods designed to push athletes beyond their typical sprint velocities. These techniques leverage external forces to accelerate athletes to supramaximal speeds, targeting neuromuscular and biomechanical adaptations that enhance overall sprint performance.
The Science of Assisted and Overspeed Sprinting:
Research underscores the effectiveness of this approach. Overspeed sprinting works by increasing stride frequency and improving motor unit recruitment, particularly in type II muscle fibers, which are essential for explosive movements. A study in the Journal of Strength and Conditioning Research (2020) demonstrated that athletes using assisted sprinting protocols showed significant improvements in maximal sprint velocity, attributed to enhanced neuromuscular efficiency and refined movement patterns.
The 1080 Sprint, for instance, allows precise control over assistance forces, enabling tailored protocols to suit individual needs. It reduces the risk of excessive assistance that could disrupt sprint mechanics, ensuring the athlete maintains optimal biomechanics. Overspeed training stimulates central nervous system adaptations by exposing the body to higher-than-usual velocities, which can recalibrate neural firing rates and stride coordination.
However, these methods require cautious implementation. Excessive assistance may compromise movement integrity, therefore I would recommend combining overspeed sprinting with resistance training and traditional sprints to create a comprehensive speed development program.
When considering which athletes may benefit from assisted sprinting, it’s crucial to tailor its application to experienced or seasoned individuals. Younger athletes or those in the early stages of their training journey often gain more from focusing on our foundational sprint mechanics through regular sprint training. For athletes who are ready, we strategically integrate assisted sprinting into their periodised training plans. This approach facilitates neuromuscular adaptations while allowing them to experience and refine the timing and coordination required for high-velocity sprinting. Below are a few practical strategies to incorporate this advanced training technique into your regimen effectively.
We currently use a 20m bungee for the following which is incorporated into 6 total sprints
Running - Upright Running
- Pole Runs to Sliding Box 2x50m (5min recovery)
- Micro Dose Sprints 2x80m @95% (8min recovery)
- Assisted Technique Sprints 2x40-80m @95% (8min recovery)
We use the over speed sprinting 100%+ within sessions closer to competition periods, they may look something like this
Over Speed 100+% | Max V+ | Fly 2x20-30m | 2-3 min recovery |
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