Overspeed and Overload Sprints

Official Site of the James Madison University Strength & Conditioning Program

Overspeed and Overload Sprints

40 yd Overspeed/Load Sprints from Greg Werner on Vimeo.

click on the link above to see the clearer HD version on Vimeo

Primary Purpose:

Overload Sprints: Explosive unilateral resistance training. Develops explosive triple extension power and build stride length through greater power output and force application to the ground.
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 frequency.

Procedure:

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 2's feet.

Key Points:

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 4.05).
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.

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This is the official website of the James Madison University Strength & Conditioning program.

Please direct any comments or questions to Greg Werner, Director of Strength & Conditioning.

Date this site was last updated 09/29/2008 10:04:05 PM