Overspeed W Sprinting Drill

In almost every sport, teams gain a powerful competitive edge when they learn to anticipate changes on the field and shift direction without losing speed or momentum. And the best way to develop speed and agility skills is by setting up cones and sending athletes from one to another in both straightforward and lateral orientations. A simple multi-directional sprinting drill becomes even more effective when athletes apply additional forms of resistance and assistance that make the body work especially hard to maintain speed and stay in balance.

With the right sprinting distance between each cone, an adequate number of sharp direction changes, and a mix of resistance and assistance applied to the body’s center of gravity, athletes can learn to stay in motion during direction changes and develop the mental quickness they need to move from rapidly from one position to the next. The overspeed training drill demonstrated in this video, called the Overspeed W Sprinting Drill, can provide all of these elements, and can be adjusted to meet the needs of athletes at all experience levels. This sprinting drill relies on the use of the Reactive Stretch Cord, one of the lightweight, versatile, powerful tools in the Kbands Training set of resistance and suspension training equipment.

Athletes can coaches can start working this overspeed training drill into their regular training and conditioning programs for football, basketball, track and field, lacrosse, soccer, and any other sport that requires athletes to maintain speed during intense moments of multi-directional sprinting on the field.

Overspeed Training: Setting Up the Overspeed W Sprinting Drill

This drill requires a moderate amount of equipment, including at least one set of Speed and Agility Cones and a Reactive Stretch Cord for each participant. Six to eight cones can be placed on the field in two parallel lines in a staggered orientation so they resemble a large W. If the two lines are placed far apart, the sprinting distance will increase, which will generate more benefits for advanced athletes. For younger and less experienced athletes, the two lines can be moved closer together to reduce the sprinting distance and accelerate the direction changes. Observe the video for an estimated placement distance—three to five yards should be sufficient.

While the set-up is taking place, athletes can attach the belt of the Reactive Stretch Cord around the waist just below the belly button. The belt should not be positioned too high or too low, and the strap should be pulled just tight enough to keep the belt from sliding out of place. The carabineer of the Reactive Stretch Cord should be checked, then clipped to the D-ring on the side of the belt. Then the anchor strap can be fastened to the other end of the cord, and the strap can be placed securely around the wrist of the anchoring partner or coach.

Overspeed Training: Executing the Overspeed W Sprinting Drill

At the starting signal, the athlete will leave the first cone and execute a high speed shuffle to the next cone in the zig-zag formation, and then back toward the anchoring partner to the next cone in line, etc. As the athlete moves to the distant line of cones, the cord will add resistance. As the athlete shuffles forward, resistance will transition to assistance. At each cone and direction change, the athlete will need to recalibrate without losing speed or focus.

The role of the anchoring partner will be essential to the success of this drill. While the athlete moves away from the anchor and then back again, the safety strap should stay fastened to the anchor’s wrist, and the free hand should be ready at all times to grasp the cord and adjust the resistance as necessary. Anchors should not let the assistance phase of the drill add enough tension to pull the athletes off balance or into an over-stride. And during the resistance phase, Anchors should stay in motion and keep their feet active in order to dynamically maintain and adjust the level of tension. At no point should the cord stretch to a distance of more than 20 feet, and anchors should pay close attention to the athlete’s stride at all times.

As the athlete reaches the final cone in the formation, the last stretch of the drill will involve a straightforward sprint, not a shuffle. As the athlete breaks into the final 10 to 15 yard sprint, the anchor will need to move quickly to apply the maximum level of beneficial tension. In order to establish a working rhythm and get the maximum benefit from this drill, partner teams should actually practice with one another for a few sessions before the drill fully gets underway. Both partners should keep in mind that 10 to 15 percent assistance is all that’s truly necessary to provide the benefits of overspeed training.

Overspeed Training: Final Notes on the Overspeed W Sprinting Drill

Overspeed training challenges an athlete’s conditioning, so participants should remember to take extensive rest breaks in between each rep of this overspeed training drill. To gain the full benefits of this exercise, athletes should complete two to three resisted reps moving in both directions down the field. Between each rep, rest breaks should be long enough for athletes to completely recover and move with full speed during the following round.

After two to three reps with the Reactive Stretch Cord in place, athletes can remove the cord and complete two more reps with no additional tension, moving down the field from both directions.

The Reactive Stretch Cord is a dynamic product that can be easily worked into any training program and can generate powerful improvements in strength, speed and conditioning for athletes at any level of age and experience. This just is one of the powerful and portable resistance training tools available through KbandsTraining.com. Athletes and coaches can visit the site today and explore the purchasing information and the growing library of training videos on the site that can help teams and individuals get the most out of every workout.