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).