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For example, most athletes can perform a nonsprinting running session and recover enough to repeat or exceed the intensity within 24 hours. However, evidence has shown that a typical sprint session, where intensities are 95 to 100 percent, often requires rest from sprinting for 72 hours or more and certainly not less than 48 hours. Elite sprinters who have performed at a personal-best level may need as much as 10 days of rest from sprinting. The ability to recover from a high-intensity sprint session is also determined by the volume of work carried out, which influences the total stress.

However, if the athlete has a maximum speed of 10 meters per second, efforts involving 9 meters per second are much less stressful because this represents only 90 percent of that athlete’s maximum running speed (compared with multiple efforts at 100 percent). Technical Considerations for Sprinting Phases Proper technique, based on an understanding of mechanical principles, is vital to maximizing running speed. S. Women’s relay team displayed at the 2012 Summer Olympics in London. Technical Models of Speed to any speed enhancement program, and developing technical models of performance should form the basis of training and coaching.

Whole-body acceleration involves the subtle coordination of the acts of accelerating and decelerating the athlete’s limbs to increase the speed at which they move. Although acceleration technique may vary from athlete to athlete because of size and other physical characteristics, there are coachable technical factors that all athletes can develop. Because acceleration is critical to most sports, understanding and developing acceleration technique is important. One of the primary principles involved in acceleration technique is the forward lean.

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Developing speed by NSCA -National Strength & Conditioning Association


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