EXSpeed™ Training ResultsThe Effectiveness of an 8-week High Speed Treadmill Training Program on High School Athletes
For a PDF version of this article, click here Abstract Since the
mid 1980’s, high speed treadmills have been steadily gaining popularity
as a tool for increasing running speed for speed and power sports (i.e.
football, soccer, basketball, etc.). It
has been used in a variety of settings with mixed results.
This study looked at integrating the technology of
the high speed treadmill into an established strength and conditioning
program. A group of 29 high school
athletes (28 male and 1 female) between the ages of 14 and 17
(mean=16.1) participated in an 8 week summer strength and conditioning
program which consisted of linear speed, lateral speed and agility,
strength training, and the EXSpeed™ Pro treadmill program. Mean improvements in performance were .17s in
10-yd dash, .15s in 40-yd dash, and 1.5 in. in Vertical Jump scores
respectively. The study shows that the EXSpeed™ Pro high speed treadmill
training program when performed on a treadmill with elevations up to
25% is an effective tool for speed training when properly integrated
into a successful strength and conditioning program.
Background Since the
mid 1980’s, high speed treadmills have been steadily gaining popularity
as a tool for increasing running speed for speed and power sports (i.e.
football, soccer, basketball, etc.). It
has been used in a variety of settings with mixed results.
Oftentimes, it has used has as the sole means of
speed training in small private settings where the technology is the
main driver for training, rather than focusing on the integrating the
technology as a tool in the athlete’s overall strength and conditioning
program. If we
break speed down into its various segments, there has been a multitude
of research to support the use of the high speed treadmill as an
effective speed training modality.
Increased stride length is a product of power development and speed
strength (1). Research has shown that
running uphill on a treadmill will increase the muscle activity of the
quads, glutes, and posterior muscles of the calf (12, 17, 21, 23). These are the muscles primarily responsible
for power development and movement of the body (5).
This increase of up to 75% in propulsive forces
takes place with no impact, making it not only an effective tool, but a
very safe training method (8).
Stride frequency is improved by forcing the leg to get through the
leg cycle at a faster rate (3), typically performed with overspeed
training. Decreasing the time spent in the
flight phase of running will dramatically improve stride frequency. Caldwell and Swanson proved that running at
high speeds at elevation force the body to spend and increased amount
of time in the stance phase of running, thus decreasing recovery time
(23). This is especially true when
spotting the athlete at speeds which are higher than they are accustom
to running. It is understood that
overspeed training is largely a neuromuscular response.
Thus, initial improvements are rather temporary,
but once the movement is performed repeatedly for 2-5 weeks, more
permanent muscular changes will take place (9, 14).
Other
positive effects of treadmill running include
improved mechanics (16) and a great deal of metabolic improvements
in anaerobic conditioning (10, 13, 18, 19). Methods A group of
29 high school athletes (28 male and 1 female) between the ages of 14
and 17 (mean=16.1) participated in an 8 week summer strength and
conditioning program. The program
consisted of linear speed, lateral speed and agility, and strength
training. Athletes
were tested upon initiating the 8 week program on 10 yard dash, 40 yard
dash, and Vertical Jump. Sprint times were
collected using a Speed Trap® electronic timing system and the Vertical
Jump was performed on a Vertec® measuring system. Both
systems were properly calibrated and checked for accuracy prior to
testing. Linear
speed training was performed two days per week with one workout
performed on a high speed treadmill (Woodway
Desmo; 0-18.0 mph; 0-25% elevation) utilizing the EXSpeed™ Pro treadmill workouts by Maximum Training
Solutions, LLC. EXSpeed™ Pro is a treadmill training
system which prescribes semi-customized workouts for multiple athletes
for speed and power development. These
workouts consist of multiple runs of varying speeds (3.0-18.0 mph) and
elevations (0-25%) during each workout. Specific
volumes and intensities were prescribed for each athlete during the
initial evaluation upon entering the EXSpeed™ Pro system.
The coaches performing the treadmill workouts were
trained on proper implementation of the EXSpeed™ Pro system.
Proper spotting was performed by the trained coach
to ensure quality overspeed training and guarantee safety. The ground
based workouts where prescribed by the coach on site and consisted of
traditional speed training programming, including acceleration drills,
sprints of varying distances (10-60yds), and towing drills. The ground based speed workout also included
drills to improve lateral speed and agility.
Both speed training workouts included a dynamic warmup and sprint
mechanics drills (i.e. A skips, High Knees, Butt Kicks, Leg Cycles,
etc.). Strength
training workouts were performed 3 days per week. They
consisted of High Intensity Training (HIT) for the total body. These workouts consisted of 2 sets, each
performed to failure, on 8-12 exercises. At the end
of the 8 week training session, all of the athletes were re-tested on
the same parameters as in their initial test (10 yard dash, 40 yard
dash, Vertical Jump) to assess their progress. Results Mean
scores for the initial test were as follows: 10 yard dash=1.92s
(range=1.72s-2.2s); 40 yard dash=5.44s (range=4.88s-6.36s); and
Vertical Jump=24.2in. (range=16.5in.-30.5in.). Mean
scores for the post test were as follows:
10 yard dash=1.75s (range=1.53s-2.03s); 40 yard dash=5.29s
(range=4.69-6.16); and Vertical Jump=25.7in. (range=17in.-31in.). Mean
improvements during the program were as follows: 10
yard dash=.17s (range=0.00s-0.29s); 40 yard dash=.15s
(range=(-)0.29s-0.44s); and Vertical Jump=1.5in.
(range=(-)1.0in.-5.5in.). Discussion While high
speed treadmill training has been widely accepted to be an effective
means of speed training, it has historically been performed on a
treadmill with much larger capabilities (0-40% elevation and 0-30 mph)
than used here. The current study looked
at the effectiveness of a treadmill training system which was performed
on a treadmill with much smaller capabilities (0-25% elevation and 0-18
mph). Much of
the traditional tools of treadmill training have been narrowly focused
on isolated 6 week programs just focused on speed development with
little focus on the development of the entire athlete.
This study looked at the integration of the high
speed treadmill program into an established total strength and
conditioning program. The program was
highly successful due to the well-rounded nature of the overall program
and seamless integration into the previously established program. The transition was easy as the speed training
system prescribes specific high speed treadmill training programming,
while allowing the coach to perform their own speed training techniques
through their ground based workouts to fit the needs of their athletes
and take full advantage of their specific facilities.
The semi-customized individual programming
component of the EXSpeed™ Pro system was also a
positive contributing factor for the success of the speed training
program. This study
is also unique in that it was performed by novice coaches who had no
experience with treadmill training prior to the study.
So, not only does it show the effectiveness of the
speed training program, but it shows the ability for multiple coaches
and trainers to bring the EXSpeed™ Pro system into their
facilities as an excellent tool for their speed training needs. The
pretest scores show a broad spectrum of athletes of ages and abilities
upon entering the program which demonstrates a quality cross-section of
athletes which participated in the study.
The EXSpeed™ Pro system is most effective
for speed and power sports, including football, basketball, soccer,
baseball, softball, field hockey, lacrosse, volleyball, sprint events,
and combine preparation. This is due the
anaerobic nature of the interval training and power development that is
created by the high speed running at very high elevations. It is
notable that the 10 yard dash times were significant improvements. Typically, a 0.10s improvement over 10 yards
is considered a success. This improvement
is most likely due to the increased power development created by the
running at elevations. This is further
exemplified by the impressive improvements in vertical jump. The power development can be almost completely
attributed to the treadmill training as there was very little explosive
training that was performed within their strength workouts. By definition, HIT training does not include
traditional means of power development (i.e. Olympic movements,
plyometrics, etc.). Thus, the majority of
their explosive training took place during their sprint workouts. It is also
interesting that within this study, the improvements in speed were made
in their first 10 yards. This is
interesting due to the fact that many opponents of treadmill training
cite that it is merely training the athlete’s ability to run at top
speeds. This study shows that due to the
power development created during sprinting at high speeds and
elevations on the treadmill have significant effects on the athlete’s
ability to accelerate quickly during sport. This
is most likely due to the increase in motor unit recruitment patterns
of the propulsive muscles of the lower extremity. The most
impressive improvement during the program was that of a 17 year old
male football player who’s sprint times improved from a 1.75s 10 yard
dash to a 1.53s and 40 yard dash times that included a 5.11s on his
pre-test and a 4.69s post-test. It is
oftentimes quite difficult to see large improvements of this nature in
high school athletes who start in the low 5.00s range.
This athlete responded very well to the training
stimulus and demonstrating an improvement of 0.42s. Conclusion The EXSpeed™ Pro high speed treadmill
training program when performed on a Woodway
treadmill with elevations up to 25% is an effective
tool for speed training when properly integrated into a successful
strength and conditioning program. This
study shows a lot of promise for high speed treadmill training as it
was performed on a quality cross-section of high school athletes and
was performed by a novice coach with great results and no safety
concerns, thus making this system easily used in a variety of areas and
settings in the area of sports performance enhancement. References 4. Corn, R.J., Knudson D. Effect
of Elastic-Cord Towing on the Kinematics of the Acceleration Phase of
Sprinting. The Journal of
Strength and Conditioning Research. 17(1):72-75.
|
Search
MTS: Search the Web: Products: Hip Flexor Solutions  Hamstring Solutions  |
