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Effect of Different Sprint Training Methods on Sprint Performance Over Various Distances: A Brief Review

Rumpf, Michael C.; Lockie, Robert G.; Cronin, John B.; Jalilvand, Farzad

The Journal of Strength & Conditioning Research: June 2016 - Volume 30 - Issue 6 - p 1767–1785
doi: 10.1519/JSC.0000000000001245
Brief Review

Rumpf, MC, Lockie, RG, Cronin, JB, and Jalilvand, F. Effect of different sprint training methods on sprint performance over various distances: a brief review. J Strength Cond Res 30(6): 1767–1785, 2016—Linear sprinting speed is an essential physical quality for many athletes. There are a number of different training modalities that can be used to improve sprint performance. Strength and conditioning coaches must select the most appropriate modalities for their athletes, taking into consideration the sprint distances that typically occur during competition. The study purpose was to perform a brief review as to the effect of specific (free sprinting; resisted sprinting by sleds, bands, or incline running; assisted sprinting with a towing device or a downhill slope), nonspecific (resistance and plyometric training), and combined (a combination of specific and nonspecific) training methods on different sprint distances (0–10, 0–20, 0–30, and 31+ m). A total of 48 studies fulfilled the inclusion criteria, resulting in 1,485 subjects from a range of athletic backgrounds. The training effects associated with specific sprint training were classified as moderate (effect size [ES] = −1.00; %change = −3.23). Generally, the effect of specific sprint training tended to decrease with distance, although the largest training effects were observed for the 31+ m distance. The greatest training effects (ES = −0.43; %change = −1.65) of nonspecific training were observed for the 31+ m distance. The combined training revealed greatest effects (ES = −0.59; %change = −2.81) for the 0–10 m distance. After this review, specific sprint training methods seem the most beneficial over the investigated distances. However, the implementation of nonspecific training methods (e.g., strength and power training) could also benefit speed and athletic performance.

1Sport Performance Research Institute New Zealand, AUT University, Auckland, New Zealand;

2National Sports Medicine Programme, Excellence in Football Project, Aspetar, Qatar Orthopaedic and Sports Medicine Hospital, Doha, Qatar;

3Department of Kinesiology, California State University, Northridge, Northridge; and

4School of Exercise, Biomedical and Health Sciences, Edith Cowan University, Joondalup, Australia

Address correspondence to Michael C. Rumpf,

Copyright © 2016 by the National Strength & Conditioning Association.