Resistance Running – Cheaper – More Fun
5 ways of increasing speed strength in a short space of time (and cheaply).
Resistance running is a great way to increase speed strength. Players need to maintain fitness and this increases the workload in a short space of time – time you could spend dealing with other training needs.
The basics of resistance running
Creating extra force so the runner has to work harder than normal. This builds up "metabolic" fitness.
1. Wet shirts
Old rugby shirts soaked in (warm!) water provide extra weight for players to carry in training, as well as replicating waterlogged conditions. They are certainly uncomfortable, however, so players need to maintain their running style to get the maximum benefit from this exercise.
2. Lots of shirts
Not so useful in warmer climes, but as the weather turns colder, players can become "multilayered". A few more layers mean a heavier load to shift around the pitch. Like the wet shirts, they also mean that the players need to maintain a good running style.
3. Weights in hands
Running with a weight in each hand builds upper body running strength. The faster the arms move, the faster the legs. You rarely see a top sprinter who is not extremely well built up top.
Old plastic water bottles filled with sand are a cheaper way of carrying weights. Since the bottles are made so that consumers can carry them in one hand on the move, they are a good shape to carry. Soaking the sand adds more weight.
4. Holding shorts
Though a sled with weights behind would be an excellent resistance tool, the players themselves can alternatively act as weights.
A player is held on the pockets of their shorts by another player standing behind. The holding player puts their legs either side of the runner and leans back. As the runner moves off, the holding player keeps their feet on the floor, only yielding slightly.
5. Piggybacks and fireman lifts
A popular pastime with youngsters, the awkward nature of carrying players is often ignored higher up. Mixed with an element of fun, it has a serious upside of providing extra weight to be shifted over short distances.
It is recommended that players move in one direction only, with little turning, and that the lifts are controlled in competition. Players should be fully warmed up, especially as they are likely to be lifting something near or above their own body weight.