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Sunday, November 20, 2011

How to improve first steps speed in players-Part 2


Assisted or resisted sprint training? Which is the most effective in improving acceleration?  In a recent study, Dr Upton from Texas Christian University evaluated the effect of a 4-week training program with assisted, resisted or traditional sprint training on performance indices. Athletes, female soccer players separated in 3 groups, performed 10 maximal effort sprints of 18.3 m (20yd) with their training program. Training was performed 3 times per week.



Training program characteristics are shown in table 1.

Table 1. Training program characteristics.


Assisted Sprint Training
Resisted Sprint Training
Traditional Sprint Training
Assistive/Resistive force
14.7% of body mass
12.6% of body mass
none
Sprint distance (m)
18.3
18.3
18.3
Deceleration jog distance (m)
18.3
18.3
18.3
Repetitions
10
10
10
Rest between reps (min)
3
3
3
Rest between training sessions (hrs)
>48
>48
>48


Main findings
  1. Acceleration (0-4.6m) was improved by 19% in the ASSISTED Sprint Training group.
  2. No changes were observed in the other 2 groups.


Take home message
Although this study was in female soccer players, findings suggest that assisted sprint training is the most effective means, compared with resisted and traditional sprint training, to improve first steps speed. In my opinion, this type of training could be supplemented with plyometrics to maximize the benefits (http://georgenassis.blogspot.com/2011/10/effect-of-plyometric-training-on-first.html).

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