Q+A: Top Speed and Endurance
Q: "What are some drills I can do to help me get faster, and build my endurance even more?"
-Chasity McCloud
TRAINER ANSWERS: Working speed and endurance are opposite ends of the training spectrum. I recommend working on your speed on the days you are more rested and the endurance work on the other days. 
Poke around on SPARQtraining.com for tips on speed work. You really need to throw yourself into these completely, so do them on “light” days. They'll feel like you're not working that hard because you'll rest so much between them. But the key to working on your top-end speed is throwing 110 percent effort into each one, and getting 110 percent return. Working hard when you're tired might build character, but it doesn't build speed. For endurance, early in the season, you need to put in base miles: longer runs where you keep your heart-rate around 60-70% of your max. Focus on technique and running efficiently. As you near the pre-season, your coach will start putting in harder intervals: shorter, fast-paced runs 70-90% of your max heart-rate where you repeat the distance and take very short rests between. During the season, you should work with your coach to space your workouts to recover from meets, have a good week of work, and rest a little prior the next meet.
March 7th, 2007 at 6:02 pm
I run about a 4.49 in the forty right now. I want to get down to a 4.3 and improve my agility. can you give me some workouts that will help me out.
June 20th, 2007 at 12:58 pm
what kind of drills can i do to get my 40 time down and my vertical leap up.
June 21st, 2007 at 10:47 pm
I ran a 4.4 flat in the forty without 3-point stance how much of a difference does 3-point stance make
June 22nd, 2007 at 12:33 pm
Hey Isiahm - I don't know, try it and see! LOL (and let us know what the difference actually is!
June 22nd, 2007 at 12:58 pm
Chris - try the Frankenstein Kicks to help your vert, and to get your 40 down go to Features and put in "fastest 40" in the search field - you'll find TONS of drills
June 26th, 2007 at 7:24 pm
i am 13 and going to be a freshmen. I am thinking about repeating 8th grade so i have more time to train and so i will have an upper hand in highschool to be faster and stronger. im young enough to be held behind. what are ur thoughts on that? would that be a smart decision or not?
July 3rd, 2007 at 11:57 pm
I just bought a Sparq running parachute to help me to become faster but I dont know any drills I can do with it. Could you please give me some or tell me what I can do with it.
August 10th, 2007 at 3:15 pm
hey i want my to get my forty down just like you have problebly have heard before but most of all i just want some drills on how to better myself in speed and throw accuracy and power so if you have any drills or suggestions on how to do that it would help alot.thanks
August 15th, 2007 at 11:26 am
I want to get faster and quicker for football. what would be some good workouts? Im in 10th grade and i run like a 4.8 but i wan to run like a 4.4 by my senior year
August 15th, 2007 at 6:41 pm
Brent - Here are a ton of faster 40 workouts; modify the search to find some others
August 30th, 2007 at 8:46 pm
any1 have drills so i can increase my speed on the bases and my lateral and vertical speed in the middle infield
August 31st, 2007 at 12:19 pm
If you check out the SPARQ baseball page right now there is a sick video: Lateral Run- Fielding with Jimmy Rollins. Check that out!
September 5th, 2007 at 4:00 pm
There are many different drills you can do to get faster. Most of
them include using a speed ladder, or just a set of cones to do sprint
drills that require you to change direction quickly. Each of these
types of drills work on your speed and footwork skills, helping you to
be more explosive at the same time. To find examples on the SPARQ
site, just do a search for speed drills and you’ll get some good links
to articles explaining what you need to do to get faster and videos
demonstrating the drills. For example, LT HITS THE SPEED LADDER, and
SHAW’S QB SPRINT OUT.
Good luck with your training!
September 7th, 2007 at 8:35 pm
my son is in the 9th grade and wants to get faster, stronger and a better overall football player. what are some things I can do as a father to help him stay on the right path and away from other aids to help with size and strength.
September 18th, 2007 at 7:49 am
Speed training and endurance are completely different. Speed training requires maximum effort on each run but even more importantly requires appropriate recovery. The athlete should not be “tired” when performing the next speed drill and/or run. Lactid acid should not be present during speed work, if your athletes are tired or “feel the burn” in there legs you are crossing into the speed endurance realm which uses different energy systems.
September 18th, 2007 at 7:53 am
To add on my previous comment, Developing the athletes posterior chain (glute/hammy) will help the athlete be more balanced. Most athletes are quad dominant and are weaker in their hamstrings so they will never run as efficient as they could. An athlete must gain base strength before working on sprint mechanics.
October 5th, 2007 at 3:18 pm
Hey Johnnie, I'm posting your question in the forums to see if we can get a wider response. Check it out here to see what people have to say.
December 6th, 2007 at 12:55 pm
Hello,I play football a wr.how can i get speed.
December 7th, 2007 at 1:59 pm
There are tons of speed drills on our site. Here are a few.
December 21st, 2007 at 10:13 am
how can i get faster i have not been tested yet and i want to build my speed