issue 10.4 nsca’s august / sept. ‘11 j erformance training ... · nsca’s performance training...

NSCA’s

Training

JournalPerformance

FeaturesResistive Training for Speed DevelopmentJuan Gonzalez, PhD,

CSCS, HFI, CPT,Adrian Caceres

and Issac Guerra

Tools for SpeedDevelopment

John M. Cissik, MS, MBA, CSCS,*D,

NSCA-CPT,*D

SpeedDevelopment

Issue 10.4August / Sept. ‘11www.nsca-lift.org

NSCA’s Performance Training Journal (ISSN: 2157-7358) is a publication of the National Strength and Conditioning Association (NSCA). Articles can be accessed online at www.nsca-lift.org/perform.

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nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 4

about thisPUBLICATION

NSCA’s

Performance Training

Journal

Editorial Offi ce

1885 Bob Johnson DriveColorado Springs, Colorado 80906Phone: +1 719-632-6722

Editor T. Jeff Chandler, EdD,

CSCS,*D, NSCA-CPT,*D, FNSCAemail: [email protected]

Managing Editor Britt Chandler, MS,

CSCS,*D, NSCA-CPT,*Demail:[email protected]

PublisherKeith Cinea, MA, CSCS,*D,

NSCA-CPT,*Demail: [email protected]

Copy EditorMatthew Sandsteademail: [email protected]

Editorial Review Panel

Scott Cheatham, DPT, OCS, ATC, CSCS, NSCA-CPT

Paul Goodman, MS, CSCS

Meredith Hale-Griffi n, MS, CSCS

Michael Hartman, PhD, CSCS

Mark S. Kovacs, CSCS

Matthew Rhea, PhD, CSCS

Mike Rickett, MS, CSCS

Mark Stephenson, ATC, CSCS,*D

Chad D. Touchberry, PhD, CSCS

2

tab

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fC

ON

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3nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 4

departments

7 Resistive Training for Speed DevelopmentJuan Gonzalez, PhD, CSCS, HFI, CPT, Adrian Caceres and Issac GuerraThis featured article discusses functional strength development as it pertains to sprinting using

a variety of training techniques to develop speed. Numerous exercises are highlighted that

coaches and athletes can implement into a training program to help improve sprint times and

performance.

Tools for Speed DevelopmentJohn M. Cissik, MS, MBA, CSCS,*D, NSCA-CPT,*DWhile it is true that not all athletes are sprinters, speed is important to develop as it translates

to numerous competitive environments. Tools and exercises for every level of athletic develop-

ment are provided to improve the effectiveness of speed training with respect to progression

and injury prevention.

speed development

Fitness FrontlinesFour research studies are broken down

within this column. Research topics

include: relationships between accelera-

tion, maximum speed, and vertical jump;

how training history affects optimal loads

for maximizing power output; strength and

speed training effectiveness in elderly in-

dividuals with mobility disabilities; and the

correlation between body fat percentage

and performance of army soldiers.

In the GymThree Steps to Speed DevelopmentKyle Brown, CSCSThis column discusses three steps to

speed development that involve training

on the fi eld, in the weight room, and in the

kitchen.

Training TableWhey Protein vs. Casein Proteinand Optimal RecoveryDebra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and Megan Miraglia, MS, RD, LDNThe ratio of carbohydrates to protein is a

vital component to improving performance

and overall development. This column

examines the difference and potential

benefi ts of both whey and casein protein

with respect to recovery.

Ounce Of PreventionExercises to ReduceHamstring StrainsJason Brumitt, MSPT,

SCS, ATC/R, CSCS,*D

This column examines common hamstring

strain risk factors and the impact strains

can have on performance. Exercises to

prevent strains during off-season and pre-

season training are provided.

11

4

6

14

16

G. Gregory Haff, PhD, CSCS, FNSCA

about theAUTHOR

fi tnessfrontlines

nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 4 4

Gregory G. Haff is

a senior lecturer

and the course

coordinator for the

Masters of Strength

and Conditioning

program at Edith

Cowan University

in Perth, Australia.

He is a Fellow of the

National Strength

and Conditioning

Association. Dr.

Haff received the

National Strength

and Conditioning

Association’s Young

Investigator Award in

2001.

Are There Relationships Between

Acceleration, Maximum Speed, and

Vertical Jump Performance?One of the most widely performed tests for explosive

characteristics of the lower body is the countermovement

vertical jump (CMJ). When performed on a force plate with

position transducers without arm swing, the CMJ can be

used with a variety of loads to create a power profi le. While

many studies have been performed relating jumping per-

formance to sprint or speed performance there is a lack

of clarity on which variables are the best to assess in an

athlete monitoring program. Recently, researchers from

Australia attempted to determine the relationships be-

tween selected jump variables, acceleration and maximal

running speed in an attempt to determine which variables

are of key interest. Twenty-three Australian football play-

ers performed three maximal vertical jump trials, with the

best trial being utilized in the analysis of force time curve

variables. Position transducers were used to quantify ver-

tical displacement and peak barbell velocity, while a force

plate was used to measure ground reaction forces. Peak

power was determined by multiplying the vertical velocity

by the ground reaction forces. Times of 40-m sprints were

determined with the use of an electronic timing system.

Split times were determined at 10 and 20m. Acceleration

was determined at the 0 – 10m interval, while the maxi-

mum speed was estimated from the 20 – 40m interval.

When the results were analyzed it was noted that vertical

jump height was moderately (-0.430, p <0.041) correlated

with acceleration from to 10m, while maximal running

speed had a large correlation with the peak power output

per kilograms of body weight. As a whole, the correlations

between CMJ variables and maximal speed were stronger

than those obtained with acceleration. Based upon these

data it appears that when monitoring athletes with a force

plate and position transducer system the most important

variables to quantify are the jump height and relative peak

power output.

Young, W, Cormack, S, and Crichton, M. Which jump

variables should be used to assess explosive leg muscle

function? Int J Sports Physiol Perform 6: 51 – 57, 2011.

Does Training History Affect the

Optimal Load for Maximizing Power

Output?The quantifi cation of maximal power output (MPO) is

often assessed when monitoring athletes. There are nu-

merous tests which can be employed including complex

movements such as cycling, running, and jumping tasks.

Since MPO is a function of the maximal force, or strength,

and velocity of shortening a muscle can undergo, it is

widely believed that there is an optimal load for produc-

ing a MPO. While this theory is widely accepted there is

much debate about the eff ect of training history or status

on the external load required to result in a MPO. Recently,

a research study examined the optimal load and the ef-

fect of training history on the optimal load necessary to

result in a MPO on a 6-sec maximal sprint cycling test.

Forty healthy young men from a variety of training back-

grounds were recruited to determine the optimal load and

eff ect of training history of MPO. Specifi cally, the subject

groups contained 10 strength trained, 10 speed trained,

10 active, and 10 sedentary subjects. All subjects had their

1RM back squat assessed with standardized procedures as

well as performed 8 randomized 6secs sprint tests against

diff erent percentage body weight loads. Each sprint was

separated by 4mins. When the data were analyzed it was

determined that the 1RM back squat was the highest for

the strength trained group (206±19.2kg) followed by the

speed group (163±19.2kg), the active group (131.8±9.1kg)

and the sedentary control group (116.0±17.3kg). When

the comparing the various groups, the strength trained

group produced the highest MPO, while the sedentary

control group produced the lowest. When looking at the

optimal load for producing MPO it was determined that

9.7% body weight resulted in the highest MPO in the

strength group, 9.2% body weight resulted in the high-

est MPO in the speed group, 9.7% body weight resulted

in the highest MPO in the active group, and 8.0% body

weight resulted in the highest MPO for the sedentary con-

trol group. As a whole, the present data can be interpreted

in several ways. First, it appears that training history has

an impact on the optimal load for producing MPO, spe-

cifi cally stronger athletes produce MPO at higher percent-

ages of body weight, while weaker individuals produce it

a lower percentages of body weight. Second, increasing

strength levels can result in a maximization of MPO. There-

fi tness frontlines


fore, when designing testing batteries it is essential that the subject’s train-

ing history be considered.

Pazin, N, Bozic, P, Bobana, B, Nedeljkovic, A, and Jaric, S. Optimum

loading for maximizing muscle power output: The effect of training history.

Published ahead of print. Eur J Appl Physiol, 2011.

Strength and Speed Training Improved

Functional Performance of Elders with

Mobility DisabilityWhen strength and conditioning exercises are applied in a specifi c way to

target a participant’s specifi c impairment, it appears to be an eff ective reha-

bilitative method. Recently, researchers from the University of Texas Medi-

cal Branch in Galveston, TX wanted to examine the eff ects of a function-fo-

cused intervention consisting of strength training and gait speed training

on walking speed, walking endurance and functional impairment. Twelve

functionally impaired adults (mean age = 77.2±7.3yrs) who demonstrated

impaired gate speed (<0.85m/sec), walking speed (<305m in 5mins), and

who were functionally impaired were recruited as subjects. Each subject

performed 75mins of training three times per week for 12 weeks of gate

speed training, walking exercise, and functional strength training. Walking

training consisted of 5 – 10secs of fast walking interspersed with stand-

ing rests and a period of moderate intensity walking (5mins). Gate speed

training consisted of multiple trials of walking for 10secs at the individual

subject’s maximal gait speed as determined by a pre-testing treadmill test.

The speed of training was progressively manipulated across the duration

of the study. Functional strength training consisted of sit-to-stand exercise

(5mins, 10 – 12 reps), lunges (5mins, 10 – 15 reps), ankle plantar fl exion

(5mins, 10 – 20 reps), bridging (5mins, 10 – 20 reps), fl oor transfer (5mins,

1 – 5 reps), and knee bends (5mins, 10 – 15 reps). After the 12 weeks of

training subjects demonstrated improved gait speed (≥1.0m/sec), walking

endurance (≥350m), and functional ability (≥10 score on performance bat-

tery) which placed them into a normal functioning category. As a whole,

this data indicates that a focused training plan can signifi cantly impact the

quality of life and mobility of frail older adults.

Protas, EJ, and Tissier, S. Strength and speed training for elders with

mobility disability. J Aging Phys Act 17: 257 – 271, 2009.

Does Body Fat Percentage Affect Physical and

Physiological Performance in Army Soldiers?

There is a large amount of debate about the optimal body composition

for military personnel. While strength power athletes may require higher

lean body mass, and endurance athletes may require lower body weights

and fat masses, tactical athletes appear to require both attributes. To ex-

plore the role of body fat on performance a research study explored the

diff erence in performance on physical and physiological tests of tactical

athletes meeting the Department of Defense’s body fat goal (≤18%) and

those exceeding this requirement (>18%). A total of 99 tactical athletes

were recruited and tested on a battery of performance tests. Tests in-

cluded a Wingate anaerobic cycle test, an incremental treadmill run test,

isokinetic tests for knee fl exion/extension and shoulder internal/external

rotation strength, and the Army Physical Fitness Readiness Test. The Army

Physical Fitness Readiness Test included push-up and sit-up tests which

required the tactical athletes to perform as many repetitions as possible

in 2mins, followed by the amount of time needed to run a distance of 2mi.

When the data were analyzed the tactical athletes were divided into two

groups. One group (n=44) had an average body fat of 13.3±3.7% while the

second group (n=55) had an average body fat of 26.0±5.4%. Group one

performed signifi cantly better on the anaerobic capacity test, the maxi-

mal aerobic power test, the push-up test, isokinetic shoulder internal and

external rotation tests, and the isokinetic extension and fl exion test. There

were no diff erences between the groups for the sit-up test, the 2-mi run

time, or the peak anaerobic power test. When tactical athletes with similar

fat-free masses were compared the tactical athletes with less body fat had

improved aerobic and anaerobic capacity as well as increased muscular

strength levels. This data suggests that leaner soldiers are able to perform

better on tests which have been found to relate to military service. n

Crawford, K, Fleishman, K, Abt, JP, Sell, TC, Lovalekar, M, Nagai, T,

Deluzio, J, Rowe, RS, McGrail, MA, and Lephart, SM. Less body fat

improves physical and physiological performance in army soldiers. Mil Med

176: 35 – 43, 2011.

Kyle Brown, CSCS

about theAUTHOR

in the gym


Kyle Brown is a health

and fi tness expert

whose portfolio

includes everything

from leading

workshops for Fortune

500 companies and

publishing nutrition

articles in top-ranked

fi tness journals, to

training celebrity

clientele—from pro

athletes to CEOs

to multiplatinum

recording artists. Kyle’s

unique approach to

health and fi tness

emphasizes nutrition

and supplementation

as the foundation for

optimal wellness. After

playing water polo

for Indiana University,

as well as in London,

Kyle became involved

in bodybuilding and

fi tness for sport-

specifi c training. Kyle

is the creator and Chief

Operating Offi cer for

FIT 365—Complete

Nutritional Shake

(www.fi t365.com).

A decade ago, when asked whether or not an athlete

could improve speed, most would have answered with an

emphatic, “no.” Yet, advancements in sports science and

biomechanics research and a proper goal-specifi c pro-

gram can truly make a diff erence. Improvements in run-

ning mechanics are vital and most commonly address im-

proving speed. There are three less discussed “secrets,” or

steps, to speed development that involves training on the

fi eld, in the weight room, and in the kitchen. By training

primarily in the acceleration phase, training the posterior

chain muscles, and dropping body fat an athlete can make

a substantial impact on speed development.

The acceleration phase of training should be the primar-

ily focus because most athletes never reach top speed in

sports, let alone maintain it. This is because of variables

like the fi eld or court length or that the sport involves a

lot of directional changes and lateral and backward move-

ment. Most competitive athletes reach maximal velocity

at 40 – 60m; however, the majority of acceleration takes

place within the fi rst 25m (1). Therefore, an athlete should

focus most of their training volume towards the accelera-

tion phase by performing quick bursts within a shorter

distance.

Exercises that address the posterior muscles can contrib-

ute to the development of speed as well. Many times the

posterior muscles are neglected by athletes who simply

run, use speed ladders, and work on the anterior muscles.

The posterior muscles are actively involved when sprint-

ing. For example, the gluteals extend the hips when sprint-

ing, and if an athlete is not able to activate their gluteals

when sprinting their hamstrings may take over, which can

lead to injury and slower, less effi cient results. An athlete

should try exercises like single-leg Romanian deadlifts,

kettlebell swings, standing single-arm rows in a staggered

stance, and explosive plyometic moves like plyolunges.

These exercises promote the proper movement patterns

associated with speed and power development.

Lastly, if an athlete wants to improve speed, they may

want to drop the unnecessary excess body fat. The quick-

est animals in the world are lean, fi t, and conditioned.

For example, one will never see an obese thoroughbred

horse at the Kentucky Derby. The intent behind dropping

body fat is to drop unnecessary body fat not simply scale

weight. An elite sprinter’s physique carries plenty of lean

muscle in comparison to a distance runner. A simple, sub-

clinical way to test this theory is for an athlete to run a

timed 40-yd dash (the staple test for measuring speed)

and record the subsequent score. Then include weighted

training vest (20lbs) and repeat the test. The athlete will

notice not only how much more diffi cult the task is, but

how much harder it is to breathe.

Improving the quality of training in these three areas will

help athletes improve speed development and show no-

ticeable results if incorporated into a training program

properly. n

References1. Kovacs, M. Understanding speed: The science behind

the 100m sprint. Birmingham, AL: Metis Publishing; 2005.

Three Steps to Speed Development

feature

about theAUTHOR


speed development

Juan Gonzalez, PhD, CSCS, HFI, CPT, Adrian Caceres and Issac Guerra

Resistive Training forSpeed Development

There are many methods for developing speed through

the use of shoulder and waist harnesses, the use of

hills, weighted vests, resistance suits, and/or parachutes

(1,2,3,4,5,6). The aim of these training methods is to ei-

ther improve stride frequency or acceleration in sprinting.

What many of these training methods aim to improve is

the strength of the quadricep, hamstring and gluteal mus-

cles in order to generate more functional running speed.

The following training exercises emphasize functional

strength development as it pertains to sprinting using a

variety of training techniques and can be included in vari-

ous training programs to develop speed.

Parachute sprintingBegin by properly securing a parachute training appara-

tus to the athlete and reserving a minimum of 40yds of

fl at, sprinting surface (e.g., training fi eld, track). A 3-point

stance or a standing start may be utilized based on pro-

gram design. Have the athlete sprint against the wind, if

possible, with the parachute at 50% of their maximum

speed for three sprints. Once the athlete has completed

this set, have the athlete sprint in the same fashion but

this time at 75 – 85% of their maximum speed. See Fig-

ures 1.0, 2.0 and 3.0 for proper execution and technique

for parachute sprinting.

Weighted sled sprintingA waist harness is placed on the athlete to begin this ex-

ercise which is attached to sled with weight correspond-

ing to the program design. A level surface a minimum of

40yds should be designated for the athlete to pull the

sled. The exercise requires the athlete to sprint at 50% of

their maximum speed for three sprints. Once the athlete

has completed this set, the athlete sprints in the same

fashion but this time at 75 – 85% of their maximum speed.

See Figures 4.0, 5.0 and 6.0 for examples.

Harness resistance sprintingTo begin this exercise, a strength and conditioning coach

provides resistance to a harness or resistance band fas-

tened around the waist of the athlete. Once again, a mini-

mum of 40yds should be designated to performing this

exercise. In this exercise the athlete sprints at 50% of their

maximum speed for three sprints. Once the athlete has

completed this set, the athlete sprints in the same fashion

but this time at 75 – 85% of their maximum speed. See

Figures 7.0 and 8.0 for examples.

Isolated cable leg driveson a stability ballThe athlete begins by lying back on a stability ball with

the right ankle attached to a cable cross-over machine.

While maintaining balance on the ball with the left leg on

the fl oor, for balance, have the athlete drive with the right

leg. Perform 3 – 4 sets of six repetitions on each leg. Fig-

ures 9.0 and 10.0 provide examples of proper execution

of this exercise.

Isolated cable leg driveson a BOSU Have the athlete lay back on the blue dome of a BOSU ball

with their right ankle attached to a cable cross-over ma-

chine. While laying back on the BOSU and the left leg on

the fl oor, have the athlete drive up with the right leg. Per-

form 3 – 4 sets of six repetitions on each leg. See Figures

11.0 and 12.0 for examples.

Isolated cable leg drives while standing on the flat surface of a BOSUHave the athlete stand on the fl at surface of the BOSU

with the right ankle attached to a cable cross-over ma-

chine. While standing and maintaining balance on the left

leg, have the athlete drive up on the right leg. Perform 3 –

4 sets of six repetitions on each leg. Figures 13.0 and 14.0

provide examples for proper execution.

Isolated cable leg drives while standing on the dome surface of a BOSUHave the athlete stand on the dome surface of a BOSU

with the right ankle attached to a cable cross-over ma-

chine. While standing and maintaining balance on the left

Dr. Juan Gonzalez is

a former university

Head Women’s Cross

Country Coach whose

research interests

include training female

runners. He is a Level I

Track and Field Coach

(USATF). Dr. Gonzalez

is a Health Fitness

Instructor (HFI) and

Certifi ed Personal

Trainer (CPT) through

the American College

of Sports Medicine

(ACSM).

Issac Guerra and

Adrian Caceres

are both Senior

Kinesiology Majors

in the Health

and Kinesiology

Department at the

University of Texas Pan

American.


Speed Development

leg, have the athlete drive up on the right leg. Perform 3 – 4 sets of six rep-

etitions on each leg. See Figures 15.0 and 16.0 for examples.

The aim of this article is to provide a variety of resistive training options in

the development of speed. The emphasis is on functional strength sprint-

ing through the use of parachutes, weighted sleds, harnesses, and isolated

leg drives using cable resistance. The use of tubing, parachutes, incline

sprints, and harnesses still need to be applied with proper technique to

ensure there are no changes to the sprint mechanics of the athlete (1,2).

These exercises provide strength and conditioning coaches and athletes

with a variety of indoor and outdoor training methods for developing

strength and power in the development of speed. n

References1. Cissik, JM. Means and methods of speed training: Part I. Strength and

Conditioning Journal 26:4; 24 – 29, 2004.

2. Cissik, JM. Means and methods of speed training: Part II. Strength and

Conditioning Journal 27:1; 18 – 25, 2005.

3. Cronin, J. Resisted sprint training for the acceleration phase of sprinting.

Strength and Conditioning Journal 28:4; 42 – 51, 2006.

4. Faccioni, A. Assisted and resisted methods for speed development: Part

2. Modern Athlete and Coach 32;8 – 12, 1994.

5. Gonzalez, J. Speed development in a 100m sprinter using a wetsuit.

NSCA Performance Training Journal 8:3; 8 – 10, 2009.

6. Young, W, and Pryor J. Resistance training for short sprints and maxi-

mum-speed sprints. Strength and Conditioning Journal 23:2; 7 – 13, 2001.

Figure 1. Parachute sprinting: Starting position (3-point stance) Figure 2. Parachute sprinting: Proper excercise execution


Speed Development

Figure 3. Parachute sprinting:

Finishing position

Figure 4. Weighted sled sprinting:

Starting position

Figure 5. Weighted sled sprinting: Proper exercise execution

Figure 6. Weighted sled sprinting: Finishing position Figure 7. Harness resistance sprinting: Starting position

Figure 8. Harness resistance sprinting: Proper exercise execution Figure 9. Isolated cable leg drives on stability ball: Starting position


Speed Development

Figure 10. Isolated cable leg drives on stability ball: Finishing position Figure 11. Isolated cable leg drives on BOSU: Starting position

Figure 12. Isolated cable leg drives on BOSU:

Finishing position

Figure 13. Standing isolated cable leg drives on fl at

surface of BOSU: Starting position

Figure 14. Standing isolated cable leg drives on fl at

surface of BOSU: Finishing position

Figure 15. Standing isolated cable leg drives on

dome surface of BOSU: Starting position

Figure 16. Standing isolated cable leg drives on dome

surface of BOSU: Finishing position

feature

about theAUTHOR


speed development

John M. Cissik is the

Director of Fitness and

Recreation at Texas

Woman’s University.

He has written a

number of books,

articles, and done

many presentations

and videos on strength

and speed training.

He can be reached at

[email protected].

John M. Cissik, MS, MBA, CSCS,*D, NSCA-CPT,*D

Tools for Speed DevelopmentSpeed development is an important element of an ath-

lete’s physical preparation. While it is true that not all

athletes are sprinters, speed is important to develop be-

cause it allows an athlete to arrive somewhere faster. This

quality gives them an edge for making a play, eluding a

defender, getting to the ball, or whatever their specifi c

sport demands. As a result, speed is widely assessed and is

something that coaches look for at every level of athletics.

This article provides an overview of the major tools used

in speed training and discusses how these change as an

athlete’s level of development changes.

There are a number of tools that are used to enhance an

athlete’s speed, but not all of these are equally relevant to

every sport and every level of development. These tools

include:

• Technique drills

• Explosive starts

• Sprints of varying distances

• Resisted sprinting

• Assisted sprinting

• Varied-pace sprinting

• Stride length drills

• Stride frequency drills

According to research, there is a progression of technique

drills focused on breaking the sprinting motion down

into more manageable components (1). This progression

includes ankling drills, which teaches how to pick the

foot up off the ground; heel-kick drills, which reinforces

ankling and teaches how to bring the heel up to the hip;

high-knee drills, which teaches how to lift the knee in

front of the body and drive the foot down to the ground;

A-drills, which combine ankling, heel-kick drills, and high-

knee drills; and B-drills, which combines A-drills with an

exaggerated knee lift to teach active foot recovery.

The drills described above are the most eff ective tech-

nique drills. Many of these drills begin at a walking pace,

focusing on one side of the body at a time, eventually pro-

gressing to a skip alternating between the left and right

sides. The challenge with technique drills is that they are

not a substitute for sprinting because they do not resem-

ble sprinting kinematically (3). In other words, the drills

need to be kept in perspective with a training program.

Explosive starts teach athletes how to take the fi rst step

explosively. This is an important skill because the more ex-

plosively an athlete can take the fi rst step, potentially the

faster they can arrive somewhere. Usually this is done over

a progression of starting positions; falling starts, stand-

ing starts, crouching starts, and eventually sport-specifi c

starts.

Learning to run fast is a skill; this means that it is critical

that it is practiced. With that in mind, athletes should per-

form sprints over various distances to learn how to run

fast and to improve performance.

Resisted sprinting makes the sprinting motion more diffi -

cult. This is done by adding weight to the athletes, having

them tow something, or running uphill. The idea is that

by making the motion more diffi cult by adding resistance,

athletes will have to recruit more muscle fi bers to perform

the sprint. Over time this can carry over to normal sprint-

ing, resulting in faster athletes. Care needs to be taken

with resisted sprinting as too much resistance will disrupt

running mechanics, teaching athletes to be slow and have

poor technique (4,5).

Assisted sprints help athletes to run faster than they are

normally capable of running. This is usually from some-

thing pulling the athletes, but can also be from a high-

speed treadmill or from running downhill. The idea is that

athletes will eventually learn how to move their limbs

faster, resulting in faster athletes. Care needs to be taken

with assisted sprints as having athletes run too fast can be

counterproductive as technique can break down.


Speed Development

Varied-pace sprints teach athletes to shift gears

and run at diff erent speeds. In many ways,

varied-pace sprints resemble the motions per-

formed by athletes on the fi eld. This can be a

very tiring type of exercise for athletes, which is

why these are not normally a beginner’s tool.

Speed is often expressed as the product of stride

frequency and stride length. The idea is that if

one (or both) can be increased, the athlete will

run faster. Stride length drills involve athletes

running at longer-than-normal strides. Stride

frequency drills help teach athletes to move

their limbs faster.

The exercises used for speed development

should change as athletes progress in their de-

velopment. As athletes progress through their

careers, they get closer to their genetic limita-

tions. This means that diff erent training tools

and diff erent approaches must be employed to

continue advancing their speed. It also needs to

be kept in perspective that at all levels an ath-

lete only has so much time to devote to training

and has limited physical resources for training.

In other words, training tools should be selected

based on which are the most benefi cial to the

athlete.

Beginning athletesFor the purposes of this article, beginners are

classifi ed as anyone that is not in college or

is not an elite athlete. This category includes

youth and high school athletes. With regards to

speed development, beginners have a number

of needs. First, they need to learn how to run

fast. Several things are involved in this such as

technique drills, learning to start explosively,

and practicing sprinting over various distances.

Second, they need to prepare their bodies to be

successful at speed training. This encompasses

a number of things such as strength training,

exercises to help prevent injuries, and limited

plyometrics.

Collegiate/National-Level athletesThis category of athletes refers to those that

compete on a national stage. In theory, they

have a training background and a strength and

conditioning foundation already established at

this level. With regards to speed development,

this level of athlete has four primary needs.

Their fi rst need is to continue learning how to

run fast. This means continuing to focus on tech-

nique drills, explosive starts, and sprints over

varied distances. The second need is that speed

needs to be applied to their given sport. Sport-

specifi c starting positions and sport/position-

specifi c sprint distances should be incorporated

at this level. The third need is the recognition

that at this stage a wider variety of speed train-

ing tools may be appropriate. The focus needs to

remain on sprinting to become better at sprint-

ing, but it is appropriate to begin introducing

some limited resisted/assisted sprinting and var-

ied pace exercises for variety. Finally, athletes at

this level need to continue preparing their bod-

ies to be successful at speed training. Athletes

are going to require more advanced strength

training to continue making them stronger and

more powerful. A real focus also needs to be put

on preventing hamstring and shin splint injuries

that may occur from speed training .

Professional/Elite athletesAthletes in this category train for a living, are

competing at the highest possible level, and are

very close to their genetic limits. These athletes

have a lifetime of training behind them, respond

to training as individuals, and have unique

needs. With regard to speed development, this

level of athlete has the following needs.

First, athletes at this level require individual-

ized programs based upon their strengths and

weaknesses. Elite athletes have extensive train-

ing experience, strengths, weaknesses, injuries,

preferences, and superstitions; this must be

accounted for in a training program. Second,

programs need to be specifi cally designed with

the sport and position in mind. Elite athletes are

unlikely to radically change positions or sports

at this stage in their career and will not benefi t

from “general” training. This means focusing the

programs around their needs. Third, the athletes

need to have access to almost all of the train-

ing tools used in speed training. Elite athletes

are near their genetic potential, this means they

need as much variety as they can get while ob-

serving specifi city. Finally, these athletes need to

continue preparing their bodies to be success-

ful at speed training. An injury at this level could

have signifi cant results to the athletes’ career,

fi nancial status, and the strength and condi-

tioning coach’s reputation. These athletes need

to continue performing strength training, plyo-

metrics, and exercises designed to address the

hamstrings and prevent shin splints.

Table 1 provides examples of how exercises

should change as athletes progress through

various levels of development. Note that this

table only focuses on those exercises to help

with speed development. As athletes progress

through their careers, the exercises available to

them expand.

Speed is an important ability for almost any ath-

lete and is assessed in most sports. While it is rec-

ognized that athletes are not sprinters, the fact

is that the faster an athlete is the faster they can

arrive somewhere. There are a number of tools

used to train athletes to run faster but not all of

them are equally relevant for every athlete at ev-

ery level. n


Speed Development

References1. Cissik, JM. Means and methods of speed

training: Part I.Strength and Conditioning Journal

26(4): 24 – 29, 2004.

2. Clark, KP, Stearne, DJ, Walts, CT, and Miller,

AD. The longitudinal effects of resisted sprint

training using weighted sleds vs. weighted vests.

Journal of Strength and Conditioning Research

24(12): 3287 – 3295, 2010.

3. Kivi, DMR, and Alexander, MJL. A kinematic

comparison of the running A and B drills with

sprinting. Track Coach 150: 4782 – 4783, 4788,

2000.

4. Letzelter, M, Sauerwein, G, and Burger, R.

Resistance runs in speed development. In Jarver,

J. Sprints and Relays (4th Ed.) Mountain View,

CA: TAFNEWS Press; 82 – 86, 1995.

5. Lockie, RG, Murphy, AJ, and Spinks, CD.

Effects of resisted sled towing on sprint

kinematics in fi eld-sport athletes. Journal of

Strength and Conditioning Research 17(4): 760 –

767, 2003.

Table 1: Sample Exercise Progression for Diff erent Levels of Athletic Development.

Beginner Collegiate / National Professional / Elite

Speed Training

Technique Drills:AnklingHeel to HipHigh Knee Drills

Explosive Starts:Falling StartsStanding StartsCrouching Starts

Sprints Over Varied Distances

Technique Drills:AnklingHeel to HipHigh Knee DrillsA-DrillsB-Drills

Explosive Starts:Falling StartsStanding StartsCrouching StartsSport-Specifi c Starts

Sprints Over Varied Distances

Assisted SprintingResisted SprintingVaried Pace Sprinting

Technique Drills (largely as warm-up):AnklingHeel to HipHigh Knee DrillsA-DrillsB-Drills

Explosive Starts as warm-up:Falling StartsStanding StartsCrouching Starts

Sport/Position-Specifi c Starts

Sport/Position-Specifi c Sprints

Assisted SprintingResisted SprintingVaried Pace Sprinting

Stride Length DrillsStride Frequency Drills

Strength Training

Power CleanPower SnatchPush JerkPulls (Clean/Snatch)Back/Front SquatsDeadliftsRDLsGood MorningsBench/Incline/Decline/ Military PressRowsPull-Ups/Pull-Downs

Power CleanPower SnatchPush/ Power/ Split JerkPulls (Clean/Snatch)Back/Front SquatsEccentric Back/Front SquatsPause Back/Front SquatsSplit SquatsDeadliftsRDLsEccentric RDLsGood MorningsBench/Incline/Decline/ Military PressRowsPull-Ups/Pull-Downs

Power/Split/One-Legged CleanPower/Split/One-Legged SnatchPush/ Power/ Split JerkPulls (Clean/Snatch)Back/Front SquatsSplit SquatsEccentric Back/Front / Split SquatsPause Back/Front/ Split SquatsDeadliftsRDLsOne-Legged RDLsEccentric RDLsGood MorningsBench/Incline/Decline/ Military PressRowsPull-Ups/Pull-Downs

Plyometrics AnklingBoundingBroad Jumps

AnklingBoundingHopsBroad JumpsBox Drills

AnklingBoundingHops (Two-Legged and One-Legged)Broad Jumps (Two-Legged and One-Legged)Box DrillsAny plyometric exercise combined with short sprints

Injury Prevention

Barefoot Drills Barefoot Drills

Stability Ball Hamstring Exercises

Body Weight Hamstring Exercises

Barefoot Drills

Stability Ball Hamstring Exercises

Body Weight Hamstring Exercises

about theAUTHOR

trainingtable


Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT,*D and Megan Miraglia, MS, RD, LDN

Debra Wein is a

recognized expert

on health and

wellness and has

designed award

winning programs

for both individuals

and corporations

around the US. She

is president and

founder of Wellness

Workdays, Inc., (www.

wellnessworkdays.

com) a leading

provider of worksite

wellness programs. In

addition, Debra is the

president and founder

of partner company,

Sensible Nutrition, Inc.

(www.sensiblenutrition.

com), a consulting fi rm

of RD’s and personal

trainers that provides

nutrition and wellness

services to individuals.

Megan Miraglia is a

registered dietitian at

Wellness Workdays

and Sensible Nutrition,

Inc. where she

conducts nutrition and

wellness seminars,

classes and one-on-

one counseling with

clients. Previous to

Wellness Workdays,

she worked in

research focused

on the prevention of

childhood obesity. She

completed a dietetic

internship at Frances

Stern Nutrition Center

and earned a Master’s

degree at Tufts

University.

Whey Protein vs. Casein Protein

and Optimal RecoveryProtein supplements are invading grocery store aisles

and health food stores promising greater strength, faster

recovery time and bigger muscles. Is a supplement what

athletes need or can they get by with just a glass of milk?

The answer lies within the glass. When athletes eat, and

what ratio of carbohydrates to proteins they eat after a

workout can signifi cantly improve the recovery period af-

ter exercise (4).

Post-workout recommendationsTiming is everything, especially when it comes to what

athletes eat after engaging in strength and conditioning

training. Eating a combination of carbohydrates and pro-

tein within 30mins post-workout helps maximize muscle

synthesis, muscle function and decreases muscle break-

down. This occurs because this is the time that muscles ex-

perience a heightened sensitivity to insulin (4,7). Addition-

ally, consuming the right combination of carbohydrates to

protein, in a 4:1 ratio, is associated with faster glycogen

replenishment in the muscles, better muscle protein syn-

thesis, reduced muscle soreness and improved muscle

strength and body composition (2,4). Thus, the recipe for

optimal post-exercise recovery is taking advantage of the

30-min recovery window and choosing foods that portray

the 4:1 ratio of carbohydrates to protein. Chocolate milk

is a quick and easy post-recovery drink that naturally con-

tains carbohydrates and proteins in the correct ratio. See

Table 1 for other post-exercise snack options.

Whey vs. caseinCow’s milk is composed of carbohydrates and two main

dairy proteins: casein and whey. When milk is coagulated,

it automatically divides out the proteins into semi-solid

lumps and a liquid portion. Casein is found in the lumps,

or curds, whereas the whey protein is found in the liquid

portion (5). The ratio of protein within a glass of milk is

about 20% whey to 80% casein, which provides an opti-

mal composition of readily available nutrients to replenish

body fuel post-workout and keep energy levels up (5).

Whey is known as the “fast-acting” protein, meaning that

the body can break it down and absorb the nutrients

relatively quickly (1). In some cases, manufacturers break

down whey even further into whey protein isolate, whey

concentrate or whey powder, which are then sold in dif-

ferent forms as supplements. These lactose-free, concen-

trated protein supplements are absorbed at a quicker rate

than casein. Additionally, whey is high in indispensible

(essential), branched-chain amino acids that the body

cannot produce on its own and must derive from food (1).

This allows for quick uptake by the body (6). Some studies

have found that whey protein supplements may be asso-

ciated with an increase in muscle mass size and strength

in some individuals as well (7).

Casein, often referred to as the “slow-acting” protein, takes

slightly longer to digest as it slowly releases amino acids

into the bloodstream (6). It contains a diff erent amino acid

profi le than whey and is particularly high in the condition-

ally indispensible amino acid, glutamine (1). This is ben-

efi cial because, when the body is put under physiological

stress, such as with endurance exercise, the body needs to

derive glutamine from an outside source of food (1). The

bottom line, however, is that both whey and casein are

needed for proper nutrition.

Some supplements contain both whey and casein to al-

low the body to take full advantage of the diff erent ab-

sorption rates (1,8). Additionally, the combined eff orts are

benefi cial because whey works to stimulate protein syn-

thesis whereas casein inhibits the breakdown of protein

(9). Therefore, individual, isolated supplements of either

whey or casein may not be the best option.

Milk: Full or low-fat? Research shows that low-fat dairy is more eff ective at pro-

tein synthesis and replenishing net muscle protein bal-

ance than high-fat dairy (6). One theory is that the fat is

digested at a slower rate than carbohydrates and protein,

and thus the fat slows down the delivery of carbohydrates

and protein to tissues (6). Furthermore, chronic use of

training table


Whey Protein vs. Casein Protein

low-fat milk as a post-exercise resistance training meal has been associ-

ated with a greater reduction in overall body fat, increased muscle growth

and greater muscle mass maintenance than soy-based proteins (3,9). Table

1 lists whole-food examples of post-exercise snack options that provide

the optimal balance of carbohydrates to proteins. Eat these snacks within

30mins after completing an exercise session for optimal glycogen and pro-

tein uptake.

Bottom lineThe combination of whey and casein protein found in cow’s milk provides

reliable nutrition to restock glycogen stores, promote protein synthesis

and repair muscles while providing benefi cial nutrients such as calcium, vi-

tamin D and vitamin A (6). Whole foods, such as low-fat milk, can be equal-

ly eff ective, if not more eff ective than supplement drinks in restoring the

body to optimal performance levels and naturally provide all the essential

nutrients in a ratio the body needs (6). Choose whole foods that contain a

4:1 ratio of carbohydrates to protein and consume them within 30mins af-

ter exercise to support muscle recovery, strength and build muscle mass. n

References1. Dunford, M, and Doyle, JA. Nutrition for sport and exercise. Belmont:

Thomson Wadsworth, 2008.

2. Gilson, SF, Saunders, MJ, Moran, CW, Moore, RW, Womack, CJ, and Todd,

MK. Eff ects of chocolate milk consumption on markers of muscle recovery

following soccer training: A randomized cross-over study. Journal of the In-

ternational Society of Sports Nutrition 7(19): 1 – 10, 2010.

3. Hartman, JW, Tang, JE, Wilkinson, SB, Tarnopolsky, MA, Lawrence, RL, Ful-

lerton, AV, and Phillips, SM. Consumption of fat-free fl uid milk after resis-

tance exercise promotes greater lean mass accretion than does consump-

tion of soy or carbohydrates in young, novice, male weightlifters. American

Journal of Clinical Nutrition 86: 373 – 381, 2007.

4. Kerksick, C, Harvey, T, Stout, J, Campbell, B, Wilborn, C, Kreider, R, Kalman,

D, Ziegenfuss, T, Lopez, H, Landis, J, Ivy, JL, and Antonio, J. International

Society of Sports Nutrition Position Stand: Nutrient Timing. Journal of the

International Society of Sports Nutrition 5(17): 2008.

5. Lusignan, MF, Bergeron, A, Lafl eur, M, and Manjunath, P. The major pro-

teins of bovine seminal plasma interact with caseins and whey proteins of

milk extender. Biology of Reproduction, 2011.

6. Roy, BD. Milk the new sports drink? A review. Journal of International So-

ciety of Sports Nutrition 5(15): 2008.

7. Thomas, DT, Wideman, L, and Lovelady, CA. Eff ects of a dairy supple-

ment and resistance training on lean mass and insulin-like growth factor

in women. International Journal of Sport Nutrition and Exercise Metabolism

21(3): 181 – 188, 2011.

8. Tipton, KD, Elliott, TA, Cree, MG, Wolf, SE, Sanford, AP, and Wolfe, RR. In-

gestion of casein and whey proteins result in muscle anabolism after re-

sistance exercise. Medicine and Science in Sports and Exercise 36(12): 2073

– 2081, 2004.

9. Wilkinson, S, Tarnopolsky, MA, MacDonald, MJ, MacDonald, JR, Arm-

strong, D, and Phillips, SM. Consumption of fl uid skim milk promotes

greater muscle protein accretion after resistance exercise than consump-

tion of an isonitrogenous and isoenergetic soy-protein beverage. American

Journal of Clinical Nutrition 85(4): 1031 – 1040, 2007.

10. U.S. Department of Agriculture and U.S. Department of Health and Hu-

man Services. Dietary Guidelines for Americans. (7th ed.) Washington, DC:

U.S. Government Printing Offi ce; 2010.

Table 1. Carbohydrate and Protein Content of Post-exercise Snack Options (10).

Food Item Carbohydrates (grams) Protein (grams)

Non-fat chocolate milk, 8oz 26 8

Non-fat, fruit on the bottom yogurt, 6oz 28 6

1 mozzarella string cheese stick, 5 whole grain crackers, 10 grapes 26 8.5

1 cup of Cheerios® and ½ cup of milk 27 7

¼ cup of hummus, ½ cup of carrots 15 5

1 slice of whole-grain bread, 1oz turkey with mustard and 1 cup of apple juice 35 9

Jason Brumitt, MSPT, SCS, ATC/R, CSCS,*D

about theAUTHOR

ounce of prevention

16nsca’s performance training journal • www.nsca-lift.org • volume 10 issue 4

Jason Brumitt is an

assistant professor

of physical therapy

at Pacifi c University

(Oregon). He is

currently a doctoral

candidate with Rocky

Mountain University

of Health Professions.

He can be reached via

email at brum4084@

pacifi cu.edu.

To have success in most sports, an athlete must be able

to run fast and be able to quickly change directions. How-

ever, the forces generated in the hamstring muscle group

while running may cause a strain injury. A hamstring

strain injury may cause signifi cant pain and functional loss

(1,2,3,4). One injury mechanism occurs with an eccentric

hamstring muscle (lengthening) action, while the hips are

fl exed and knee extended, during the fi nal portion of the

swing phase. This is just one mechanism, however.

The time lost after a hamstring strain is as potentially long

as the time lost due to an anterior cruciate ligament sur-

gery of the knee. It has been reported that the average

return to sport time after a hamstring strain was 31 weeks

(4). In some cases, an athlete may be forced to retire due

to the severity of the injury and an inability to fully reha-

bilitate.

There are several injury risk factors for a hamstring strain

that have been identifi ed by sports medicine researchers.

Athletes at risk for injury should be assessed in the off -

season and pre-season by the athletic training staff and

prescribed exercises to correct for any muscular weakness

or infl exibility. Below is a list of common hamstring strain

risk factors (5,6):

• Muscular weakness

• Prior hamstring injury episodes

• Lack of fl exibility

• Poor muscular endurance capacity

• Poor, or lack of, warm-up prior to practice or compe-

tition

An athlete at risk of a hamstring strain should participate

in an off -season and/or pre-season training program to

help reduce the risk of sustaining a hamstring strain. A

recent trend is to address hamstring defi cits by having

an athlete perform eccentric exercises. Hamstring inju-

ries tend to occur during an eccentric lengthening of the

muscle. The inclusion of eccentric exercises is thought to

address an athlete’s strength defi cits in a functional man-

ner. In addition, eccentric exercises may help to improve

an athlete’s muscular infl exibility (2,3,4). Table 1 presents

a list of exercises that train the hamstrings eccentrically. n

References1. Askling, CM, Saartok, T, and Thorstensson, A. Type of

acute hamstring strain aff ects fl exibility, strength, and

time to return to pre-injury level. Br J Sports Med 40(1): 40

– 44, 2006.

2. Askling, CM, Tengvar, M, Saartok, T, and Thorstensson,

A. Acute fi rst-time hamstring strains during slow-speed

stretching: Clinical, magnetic resonance imaging, and

recovery characteristics. Am J Sports Med 35(10): 1716 –

1724, 2007.

3. Askling, CM, Tengvar, M, Saartok, T, and Thorstensson, A.

Acute fi rst-time hamstring strains during high-speed run-

ning: A longitudinal study including clinical and magnetic

resonance imaging fi ndings. Am J Sports Med 35(2): 197 –

206, 2007.

4. Askling CM, Tengvar, M, Saartok, T, and Thorstensson, A.

Proximal hamstring strains of stretching type in diff erent

sports: Injury situations, clinical and magnetic resonance

imaging characteristics, and return to sport. Am J Sports

Med 36(9): 1799 – 1804, 2008.

5. Croisier, JL. Factors associated with recurrent hamstring

injuries. Sports Med 34(10): 681 – 695, 2004.

6. Croisier, JL, Forthomme, B, Namurois, MH, Vanderthom-

men, M, and Crielaard, JM. Hamstring muscle strain recur-

rence and strength performance disorders. Am J Sports

Med 30(2): 199 – 203, 2002.

Exercises to ReduceHamstring Strains

ounce of prevention


Exercises to Reduce Hamstring Strains

Table 1. Eccentric Hamstring Exercises for Off -season or Pre-season Training Programs (2,3,4).

Exercise Technique

Inverted Hamstring The athlete balances on one leg with the knee in full extension. Next, the athlete should fl ex forward from the hip, not the back, maintaining a neutral spine position and stretching arms to the side to assist with balance. Hold each repetition for up to 30secs.

Romanian Deadlift Stand with feet shoulder-width apart, knees slightly bent. The athlete holds a pair of dumbbells or loaded barbell at mid-thigh level with arms fully extended. The athlete fl exes the torso forward and lowers the weight to mid-shin level. The focus should be on the hamstrings and gluteals and not the back.

Nordic (aka Russian) Hamstring Curl The athlete assumes a high kneeling pose on a padded surface. A strength coach should be positioned behind the athlete providing support/assistance by holding the ankles. The athlete then lowers their upper body as far as possible towards the fl oor then return to the upright position utilizing the hamstrings. Most will be unable to control their body all the way to the fl oor.

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