Overspeed Training

Overspeed training refers to methods that allow an athlete to run at slightly higher velocities than their natural maximum. The goal is not conditioning, but neural adaptation — teaching the nervous system what faster movement feels like while maintaining correct sprint mechanics.

Overspeed work must be used sparingly and only by technically sound, healthy athletes. Poor mechanics or fatigue during overspeed work greatly increases injury risk.

Primary Energy System

• ATP-PC (Phosphagen System): Overspeed efforts are very short in duration and rely almost entirely on the alactic energy system.

Simple Overspeed Methods

Wind-Assisted Sprinting

• Natural tailwind provides mild overspeed without external equipment.
• Wind should be noticeable but not forceful.
• Often occurs organically in outdoor training.
• Best used over 30–60m segments.

Slight Downhill Sprinting

• Decline should be very shallow (1–3 degrees).
• Surface must be consistent and safe.
• Too steep a decline alters mechanics and increases braking forces.
• Focus on relaxed, fast turnover rather than reaching.

Advanced Overspeed Methods

Towing / Assisted Sprinting

• Partner-assisted or device-assisted forward pull.
• Assistance must be minimal and smooth.
• Commonly misused — excessive pull destroys posture and ground contact timing.

Elastic Cord Assistance

• Elastic provides progressive assistance rather than sudden pull.
• Requires careful setup and experience.
• Most appropriate for elite-level athletes.

Technical Cues

• Stay tall and relaxed.
• Let speed happen — do not force stride length.
• Foot strikes should remain under the center of mass.
• Arms stay compact and rhythmic.

Distances and Volume

• Efforts typically range from 20–50m.
• Very low volume: 2–6 total reps.
• Only one overspeed method per session.

Rest Periods

• Full recovery is required.
• Use CF guideline of 1 minute rest per 10m or longer.
• Nervous system freshness is more important than fatigue.

Programming Notes

• Overspeed is a complement, not a replacement, for max velocity training.
• Best placed after a thorough warm-up and before heavy CNS work.
• Should not be used when injured, fatigued, or early in a training year.