Overspeed Training
Assisted running techniques to get your players faster.
Making your players run downhill might seem like a prop forward's dream sprinting drill, but it will improve their speed. Why? Because the player will be reaching speeds they will not normally be able to get to, so attuning their brains to run faster.
The science
Overspeed training is aimed at opening up the "neuro-motor patterns" to the brain. It trains the nervous system to make the body run faster. This is in contrast to "metabloic methods", which build up the muscle systems to run faster, such as uphill running.
Therefore to become faster, players should use both methods of training – training both the mind and the body.
Downhill sprinting
Find a suitable incline. This should be no greater than one in ten and most clubs have some part of the training ground which has a slight incline.
Players should run as fast as they can whilst remaining in control. Their arm movements indicate control. The arms should be bent at approximately right angles and the arms should be rotating about the shoulder in a forward and backward direction, rather than side to side.
If the head is held up and jaw relaxed then the player should be able to feel in control and faster.
Running with the wind
Running with the wind has a similar effect as the downhill method. The only trouble is the vagaries of the weather. The wind might not be strong enough or too strong – however it is worth taking the opportunity to use it when it is there.
Running with a harness
Here the coach stands in front of the player with an elasticised harness attached to both of them. The player then walks back to the extent of the stretch and uses the stored energy in the elastic to propel themselves forward. Therefore the player experiences speeds faster than they would expect to achieve without being pulled along.
In my opinion, and that of others i have read about, is that this is a bit gimmicky, though it may be suitable for high-class athletes.
Conclusion
To get your players to run faster, use a mix of sprint conditioning, resistance training, and overspeed training. The players should finish off with unfettered running on the flat.