Assisted Speed Training: Understanding, Methods, Benefits, and Best Practices

What is assisted speed training?

Assisted speed training involves the use of external forces to help an athlete move at speeds greater than their current maximal voluntary effort, aiming to enhance neuromuscular efficiency, improve stride mechanics, and ultimately increase top-end velocity.

Understanding Assisted Speed Training

Assisted speed training, often referred to as supramaximal speed training, is a specialized method designed to allow the body to experience and adapt to velocities beyond what an individual can currently achieve unassisted. The core principle is to provide a small, controlled external aid that reduces the relative effort required to move at high speeds, thereby enabling the athlete to exceed their typical maximal velocity. This contrasts directly with resisted speed training, which aims to improve force production by adding external resistance.

The Science Behind Assisted Speed

The efficacy of assisted speed training is rooted in specific physiological and biomechanical adaptations:

• Neuromuscular Adaptation: When an athlete moves at supramaximal speeds, the central nervous system is challenged to recruit and fire motor units at a faster rate than usual. This repeated exposure can lead to improved neural drive, enhanced muscle fiber recruitment patterns, and increased firing frequencies, making the nervous system more efficient at coordinating rapid movements.
• Stride Mechanics Optimization: Moving at higher velocities can naturally encourage more optimal stride mechanics, including faster leg turnover (stride frequency) and potentially more efficient ground contact times. The body learns to maintain proper posture and limb coordination even when moving faster than it's accustomed to, reinforcing economical running form.
• Overcoming the "Speed Barrier": Athletes often hit a "speed barrier" where their nervous system is unable to initiate faster contractions or coordinate movements beyond a certain velocity. Assisted training can help break through this barrier by allowing the body to physically move beyond it, thereby "recalibrating" the nervous system's perception of maximal speed.
• Stretch-Shortening Cycle (SSC) Enhancement: The rapid eccentric loading followed by concentric contraction inherent in high-speed movements is part of the SSC. Assisted speed training can enhance the efficiency of the SSC by requiring faster transitions and greater elastic energy utilization, leading to more powerful and quicker push-offs.

Methods of Assisted Speed Training

Several practical methods are employed to provide the necessary external assistance:

• Downhill Running: This is one of the most common and accessible forms. Running down a slight decline (typically 1-3% gradient) allows gravity to provide the assistance, enabling higher speeds with less effort. The key is to maintain control and proper running form, avoiding over-striding.
• Bungee Cord or Towing Systems: These systems involve an elastic cord or rope attached to the athlete (e.g., via a harness) and anchored or held by a partner. The bungee provides forward propulsion, allowing the athlete to run faster than normal. The amount of assistance must be carefully controlled to prevent loss of balance or technique breakdown.
• High-Speed Treadmills with Assistance: Some specialized treadmills can be set to speeds beyond an athlete's maximal sprint speed. In some cases, a slight decline or a harness system can be used to further facilitate the assisted speed experience in a controlled environment.
• Wind Assistance: While less controlled and often opportunistic, running with a strong tailwind can provide a natural form of assisted speed training.

Benefits of Incorporating Assisted Speed

When implemented correctly, assisted speed training can yield significant benefits for athletes:

• Increased Maximal Velocity: The primary goal and most direct benefit is the potential to increase an athlete's top-end sprinting speed.
• Improved Running Economy: By refining neuromuscular coordination and stride mechanics at higher speeds, athletes can become more efficient runners, requiring less energy for a given pace.
• Enhanced Neuromuscular Coordination: The rapid firing and coordination required challenge the nervous system, leading to better communication between the brain and muscles.
• Psychological Confidence: Experiencing movement at higher speeds can boost an athlete's confidence and reduce the mental barrier to pushing harder during unassisted efforts.
• Reduced Ground Contact Time: Faster leg turnover often correlates with shorter periods of ground contact, which is a hallmark of efficient sprinting.

Considerations and Best Practices

To maximize benefits and minimize risks, several key considerations must be observed:

• Controlled Assistance: The amount of assistance should be minimal (generally 5-10% of body weight or force). Excessive assistance can lead to a breakdown in running mechanics, over-striding, and increased injury risk.
• Maintain Proper Technique: The goal is to run faster with good form, not simply to run faster. If technique deteriorates, the assistance is too great or the athlete is not ready.
• Focus on Short Bursts: Assisted speed training should involve short, maximal effort sprints (e.g., 20-60 meters) followed by ample recovery to ensure quality repetitions.
• Warm-up and Cool-down: A thorough dynamic warm-up is crucial to prepare the nervous system and muscles for high-intensity work. A cool-down aids recovery.
• Progression: Start with minimal assistance and gradually increase intensity or volume as the athlete adapts.
• Solid Foundational Strength: Athletes should have a strong base of strength, power, and unassisted speed training before incorporating assisted methods to prevent injury.
• Surface Selection: Choose surfaces that offer good traction and some shock absorption (e.g., track, grass) to reduce impact stress.

Who Can Benefit?

Assisted speed training is most beneficial for:

• Sprinters and Track & Field Athletes: Directly applicable to improving performance in races.
• Team Sport Athletes: Players in sports like soccer, basketball, football, and rugby who require bursts of maximal speed.
• Experienced Fitness Enthusiasts: Individuals with a solid understanding of running mechanics and a strong physical base looking to enhance their speed.
• Student Kinesiologists and Personal Trainers: Those studying or applying advanced training principles to optimize athletic performance.

Conclusion

Assisted speed training is a powerful, evidence-based method for pushing the boundaries of an athlete's maximal velocity. By strategically leveraging external aid, it challenges the neuromuscular system to adapt to supramaximal speeds, leading to improvements in speed, efficiency, and running mechanics. When implemented safely, progressively, and with a strong emphasis on maintaining proper technique, it serves as a valuable tool in the comprehensive training regimen of anyone serious about enhancing their top-end speed.