How Velocity Training Can Be Helpful for Athletes
Velocity training is all about training athletes to run smartly. Fast running does not require putting in a lot of effort all through out the race.
There are a lot of things that determine your maximum attainable velocity. It basically comes down to your level of experience and running skills. Your body’s level of endurance and stamina also counts. Bear in mind, that running at maximum speed requires the application of different sets of running mechanics which can only be learnt through velocity training.
Velocity training means the training that is given to athletes to make them run fast. Fast running is an essential element of many sports. Therefore, if you want to give your best performance, you must build your running speed. Only then, will you be able to deliver and be successful. You need to learn how to relax while you are running at your fastest speed.
As mentioned above, while running at your best, you do not need to put in the same amount of effort as while accelerating. This is one thing that inexperienced athlete do wrong. They exert too much force even after they have attained full speed. If you have attained your maximum speed, your body needs to be in an upright position. You need not to be leaning, which is a posture required for acceleration. If you try to continue to gain more speed, you will tire yourself. Your speed will decrease instead of increasing because you will not be able to work with your muscles as efficiently as before.
This may not sound good to the beginners but it is the truth that maintaining speed does not require the same amount of effort as acceleration. Once you have attained your best speed, you should aim to relax. You need not to exert the same amount of force as you were previously. However, this should be without compromising the speed. This skill can be mastered with right kind of velocity training. You need to practice it a lot to master it. The key is to tap the foot on the ground instead of pushing the ball of your foot against the ground.
You should continue to shift weight to the opposite knee though. The motion of your elbows should also remain the same. They should be brought down and back -however, not with the same intensity. There is no point in straining your body to do more because you are not going to get any faster and in velocity training you will learn how to do it. You need to fight the message that you get your brain to drive harder. Smart running is what sets the best athlete apart from a good one.
You should continue to step over to the other knee. Once you have reached your limit, ease back. Do not try to accelerate but save energy to maintain your speed. Your mind will be telling you that you can do more but you should evade these thought. One very important point is that the race is run by athletes who know how to run and decelerate slowly. Remember, the outcome of race depends on how well you maintain your speed.
There are two types of workouts that you can engage in for velocity training. For the first routine, place cones at a distance of 15 yards, 35 yards and 55 yards. You should accelerate towards the first cone. Once you have reached it, you should try to maintain your speed on your way to the second. Relaxation is done by maintaining an upright body position and reducing the amount of effort exerted. Once you get their, slowly reduce your speed towards the third cone placed 55 yards away from your staring point. You can then increase the distance between cones in order to practice harder.
The second velocity training technique is called Sprint-Float-Sprint. You start by placing the cones in the following order. Start by placing one on the starting line, then at 15 yards, 25 yards, 35 yards, 45 yards and finally, at 55 yards. You should try to achieve more speed towards the first one. Towards the subsequent cone, placed 25 yards away from the staring point, maintain the intensity. You should try to maintain your speed and not to gain more. Once you reach the 35 yard cone, you should engage in hard sprint once again. After reaching the next one (45 yards), you should start to decelerate. You should come to a full stop at the final cone.
The velocity training techniques will help any athlete and help them in gaining control over their running. But the training will work best if the format of it is similar to the real-game situations.
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