Maximal velocity: sample training session
A sample session for the development of maximal velocity is presented in Table 3 below. This session follows a similar structure to the acceleration session, beginning with technical skills (step over ankle and step over knee series of drills). Followed by assisted sprinting methods. These overspeed training methods override current abilities to create an adaptation that enables the development of faster unassisted speed. The skills are finally applied in free sprints.
During maximal velocity training, the distances the players run are longer, thus, there is a greater demand and intensity placed on them. In this case, longer recoveries may be more appropriate. Recovery is highly individual to the player and more or less rest may be required. The activities are demonstrated in the videos below.
Table 3. Sample Maximal Velocity Session
|Technical Skills: Mechanics||Step Overs||1||1-2mins|
|Ankling||2 x 10m|
|A-Run (Step over Knee)||2 x 10m|
|Acceleration Drill||2 x 20-30m||1||≤5min|
|Skill Application: Free Sprints||Free Sprints (3-point Start/Rolling Start)||3 x 40m||1-2||≤6-8min|
|2 x Flying 30m|
|Rest between sets||≤8-10min|
Free Sprints - rolling start