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Overload Sprints: Explosive unilateral
resistance training. Develops explosive triple extension power and
build stride length through greater power output and force application to
Overspeed Sprints: Dynamic Hyperspeed
training used to force the neuromuscular system to recruit and fire the
musculature of sprinting at a very high rate. Develops greater stride
A 4-5yd long heavy rubber bungie chord is
attached between two athletes using waist belts.
Athlete 1 stands 5 yards in front of Athlete
2 so the bungie is up and just taught.
Athlete 1 will be
performing Overload training (running against resistance, similar to running
up a hill)
Athlete 2 will be
performing Overspeed training (running with an added pull, similar to
running down a hill)
Athlete 1 starts the drill by sprinting
first and prestretching the bungie chord.
Athlete 2 starts after Athlete 1 has
sprinted 5-10yd out and the chord is tight (DO NOT OVERSTRETCH THE BUNGIE.
It Will Break).
Athlete 2 must be fully
prepared to run at top speed because he will be pulled at a speed that is
faster than his normal top speed, he will be thrown into hyperspeed.
Athlete 1 continues his sprint as fast as
possible through the 35 yard line and then reaches back and pulls the bungie
as he runs at least ten more yards. By pulling the bungie he is
extending the overspeed effect all the way through the finish and he is
keeping the chord from dropping to the ground and getting tangled in Athlete
Overspeed sprinting is an advanced training
drill and should not be used until an athletes has had several weeks of
unaided speed work. Overspeed training should not be used more than
once a week, and should be progressed from a short prestretch to a longer
stretch over several weeks. Do not rush your progress, you should not
exceed your unaided top speed by more than 10% (i.e., if your unaided forty
time is 4.50 then your bungie assisted overspeed time should not go below
If the pull of the bungie is too fast and
you are reaching with your strides and your foot is contacting the ground
out in front of your hips then you are creating braking forces and you are
wasting your time. You must be able to maintain proper sprint
mechanics while being pulled. Your stride frequency must keep up with
the speed of the pull.