Horizontal capabilities are one of the most important variables for short sprint speed performance (I will cover this topic more in depth in a future article series). Particularly in team sports, short sprint speed will potentially dictate who gets to the ball first or if breaking the defensive line will result in a clean break. Being able to accelerate quickly allows the athlete to reach maximum velocity quicker.

In part 1 of this segment, I gave a general outline of the strength-speed continuum in regards to general strength/power training. Below I have categorised exercises that develop horizontal capabilities into their respective areas on the strength-speed continuum.

Strength-speed continuum in graph form

Absolute Strength:

Hip Thrust & Glute Bridge (+ single leg variations), Heavy Sled Push and Drag, 45 degree Back Extension, Cable Pull Through.

Strength Speed:

Kettlebell Swing, Plate Swing, Kettlebell Swing w/ Band.

Speed Strength:

Loaded Broad Jump, Medicine Ball Scoop Toss, Light Sled or Prowler Sprint, Explosive 45 degree Back Extension, Off Treadmill Sprint.

Speed:

Sprinting, Bounding, Broad Jump, Depth Broad Jump, Stair Jumps.

Different athletes may have different needs when it comes to short sprint speed development. There are now easy, affordable ways to assess which end of the spectrum an athlete needs work on. MyJump and MySprint iPhone and iPad apps are one way of doing so.