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Let's Sprint Through Linear Speed Training!

Author: Coach Nick Book

Hey, athletes and parents of athletes! Are you tired of staying behind in track events despite putting in hours of practice? Do you wish to get those legs moving faster and strong? Well, look no further! We have just the right solution for you - Linear Speed Training! But wait, what exactly is it? Don't worry, we've got you covered.

What is Linear Speed Training? 

Linear Speed Training is a specialized training program designed to enhance an athlete's ability to sprint faster in a straight line. It involves incorporating various exercises into a workout routine, which challenge and improve an athlete’s speed, power, and agility. These range from resistance sprinting, sled pulling, and acceleration drills to plyometric jumps, hurdle jumps, and backpedal runs. The aim is to improve the athlete's stride length, stride frequency, and overall running technique. The best part? It's super effective and applicable to athletes across all sports.

The Science! 

Now comes the "science-y" part. Force x Velocity = Power. That's what governs the power output required during running. Linear Speed Training concentrically trains and strengthens the muscle groups that play a vital role in generating the force required for sprinting. Think glutes, back, hamstrings, and hip flexors. It also trains eccentrically (muscles acting like brakes) to help absorb force and reduce the risk of injury. This training is performed at high speeds and intensity, making your muscles stronger and more efficient in generating power.

The Pros

But hey, don’t just take our word for it. Linear Speed Training has been scientifically proven to enhance an athlete's speed capacity. In a study published in The Journal of Strength and Conditioning Research, researchers examined the effect of linear speed training on acceleration and maximum sprint velocity in young athletes. The results showed that training in linear speed led to a significant improvement in acceleration and maximum sprint velocity, especially in males. So if you want to sprint like Usain Bolt, it's about time you added it to your workout regimen.

Practical Application:

Wondering how to go about it? Well, it's pretty straightforward. Incorporate your linear speed training program into your pre-existing workout routine. You should not only focus on the sprinting itself but also on exercises that improve various aspects of your sprinting technique. You'll need to dedicate a few sessions per week to this training, with adequate rest periods in between sessions. Make sure to include a warm-up and stretching routine before starting, and monitor your progress over time.

In Conclusion...

Linear Speed Training is an excellent way to improve your sprinting performance. It targets all the muscle groups needed for sprinting and improves running technique. So if bettering your track times is on your to-do list, we highly recommend incorporating it into your workout routine. And hey, if you don't care about winning any races, think about how cool it would be to be able to outrun your friends to the dinner table. Happy sprinting!