⚡️SSL #010 How To Improve Your "In-Game" Speed

Oct 09, 2022

In today’s issue of the Saturday Sprint Letter, I’m going to share with you 4 ways to improve your “in-game” speed.

“In-game” speed is how fast you are able to run during an actual game.

There are a lot of misconceptions about this. This is why some athletes might be able to run a fast 40, or a fast 60 but then aren’t as fast on the field.

Specifically, I’m going to talk about

Repeated Sprint Ability
Tempo Runs
In-Game Sprints
Improving your 40

Let’s dive in.

1. Repeated Sprint Ability

According to science, Repeated Sprint Ability is “the ability of an athlete to recover and maintain maximal effort during subsequent sprints”.

For example, an athlete who has excellent RSA will be able to run faster toward the end of a game.

On the other hand, an athlete who has poor RSA becomes very slow throughout the game even if they started out very fast.

Obviously, the first athlete will likely be much more valuable to the team.

The next question you might have is: how can you train your Repeated Sprint Ability?

This leads us to the next point.

2. Intensive Tempo Runs

If you want to improve your repeated sprint ability, then intensive tempo runs is one of the most effective ways to do so.

Charlie Francis, one of the most respected coaches in track defines Intensive tempo runs as lower-intensity sprints “with incomplete recovery”.

According to this study, one way to perform this type of training would be with a sprint that lasts under 10 seconds and a recovery time of under 60 seconds.

If you’re wondering how to add this into your training…

Intensive tempo runs are preferably completed towards the end of the week.

After you’ve completed your top speed and acceleration training which is more demanding and requires your central nervous system to be properly recovered.

However, this is only one part of the equation and the next point will start to bring everything together.

3. In-Game Sprints

In most sports, athletes need to develop what I call “In-Game Sprints”.

These are sprints where you must react, turn, stop, start and complete many other maneuvers.

Sprinting in a straight line allows us to develop raw speed in a controlled environment.

But, if you play with a team and opponents then you must be able to transfer that speed into real “in-game” scenarios.

Here are 5 ways to improve your “in-game sprints”

Curved Line Sprints
Fast Decelerations
Fast Decelerations and Re-Accelerations
Fast Decelerations With Quick Turns
Fast Decelerations With Quick Turns And Re-accelerations

Finally, the last point answers the question, what distance should you typically focus on in your sprint training?

4. Improve Your 40

Depending on your position/sport your sprints will typically be around 20 or 40 meters.

I coach athletes in various sports and I’ve been thinking a lot about how the 40-yard dash (36.5m) is a foundation sprint distance to focus on for any athlete.

Here’s why.

Less than 40 yards you’re not able to really hit your top speed.

Longer than 40 yards requires you to work on speed maintenance and unless you’re a track athlete that might not be the best use of your time.

40 yards is a solid distance to work on starts, acceleration, and top speed.

And if you are a track athlete, who doesn’t have access to a coach, this gives you the opportunity to improve your speed before worrying about the complexities of speed maintenance.

If your #1 goal is to run faster in your sport I’m extremely confident these 4 things can help you.

TL;DR

Work on your repeated sprint ability
Intensive tempos (sprint under 10 seconds and recovery time under 60 seconds)
Work on your “in-game sprints”
Curved Line Sprints
Fast Decelerations
Fast Decelerations and Re-Accelerations
Fast Decelerations With Quick Turns
Fast Decelerations With Quick Turns And Re-accelerations
40 yards is a solid distance to train for most athletes

Stay Fast,

Cesar

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