Conditioning Programs for Linear Speed 

Conditioning Programs for Linear Speed
By Chris Gorden
Training programs focused on linear speed, the ability to move the body in one intended direction as fast as possible, can benefit your wrestler’s performance in a number of ways. Linear speed techniques help establish a foundation for athletic movement, from the initial output of the immediate energy system to the activation of the neuromuscular system, and ultimately, by promoting injury reduction and prevention.
Sprints have long been a cornerstone of wrestling programs during in-season conditioning. They are highly effective for improving reaction time, enhancing metabolic conditioning, and mental toughness. Your wrestlers can also benefit from year-round sprint training, ideally on a track, to ensure they are training in the safest and most level environment possible.
Most advanced sprint training programs incorporate specialized mobility and flexibility exercises to address specific postural and movement needs. Dynamic warm-ups are essential to prepare the neuromuscular system for coordinated activity. Techniques are used to establish proper movement patterns, while speed drills train the neuromuscular, physiological, and biomechanical systems to maximize the athlete’s output. Match-specific energy system training enhances the body’s ability to sustain maximal effort and recover between bouts. Finally, a cool-down allows the neuromuscular, physiological, and biomechanical systems to return to pre-match or training levels, promoting tissue repair and energy replenishment.
Below is an example of Dynamic Warmups prior to Sprint Work

Warm Up

Distance/Time

Rest

Sets
Leg Swings 20 Seconds ea 20 Seconds 2
Knee Dives 30 Seconds Alternating 20 Seconds 2
Grass Grabbers 10 Yds 20 Seconds 1
Quad Pull and Reach 10 Yds 20 Seconds 1
Ankle Picks 10 Yds 20 Seconds 1
High Knees 10 Yds 20 Seconds 1
Butt Kickers 10 Yds 20 Seconds 1
A-Skips 10 Yds 20 Seconds 1
Sprint Starts 5-10 Steps 30 Seconds 4
Here’s an example of coaching cues for the 40-yard dash, where the goal is to maximize output by perfecting technique and preventing injury through proper deceleration. Linear speed technique consists of three distinct phases during the stride cycle.
Key terms to understand include stride rate, which refers to the time it takes to complete a stride cycle, and stride length, the distance covered with each stride. Stride length can be improved by increasing the amount of force applied to the ground.
One common mistake to watch for is when athletes try to force faster foot contact in an attempt to increase stride frequency. This often results in a shorter stride length, which over time can contribute to hamstring strains. To minimize unnecessary injuries, it’s crucial to emphasize the importance of technical proficiency.
Optimal front-side mechanics (dorsiflexion, knee and hip flexion) and backside mechanics (plantar flexion, knee and hip extension), along with the ability to maintain a neutral pelvis, all contribute to the three phases of the stride cycle

  • Drive phase: When the foot is in contact with the ground.
  • Recovery phase: When the leg swings from the hip, and the foot clears the ground.
  • Support phase: When the athlete’s weight is carried by the entire foot.
Proper posture, arm movement, and leg mechanics must be executed correctly during each phase to optimize force production and velocity. These same coaching cues can also be applied to shorter sprint distances.
Sprint Start- 0-5 Yards “Take The Breaks Off”

Load The Line

  • Power Leg Behind
  • Knee in Drop Zone (Toe,Ball of Foot,Arch)
  • Load Both Hands On The LIne

Lift The Hips

  • Weight on Balls of Feet
  • Head Down
  • Strong Arm Down “Set” Command
  • Straighten Trail Leg
  • Hips Even With Shoulders

Off Arm As Lever

  • Trail Arm Tucked And Pocketed To Hip
  • Lean….Lean….Lean Load Forward
  • Launch Out Of The Hole
  • Long First Step

Acceleration – 5-20 Yards “Melt The Middle”

  • Head Down Half The Distance Of The Sprint
  • Stay Low

Max Velocity- 20-40 Yards “Blaze The Back End”

  • Posture Up
  • Maximum Stride Length
  • Fast Hands Fast Feet

Deceleration
At the conclusion of a sprint, gradually decrease speed instead of coming to an abrupt stop. This technique can help prevent unnecessary hamstring injuries. Learning to decelerate properly is similar to learning how to fail safely while performing max-effort core lifts. Many injuries can be avoided by adhering to proper safety and technique during training.
Sprint Program
Below is an example of sprint training during the power phase of an athlete’s conditioning program. I recommend doing this 2-3 times per week for 4 weeks in both August and October, for example, to maximize output during offseason conditioning and to allow adequate recovery time in the final preseason phase before the regular high school season begins.
More intense lifting cycles, such as strength and hypertrophy, should feature lower volumes (fewer reps, distance, and sets) with longer recovery periods. This helps reduce overuse injuries that can result from combining heavy lifting, mat time, along with sprint and endurance training. Typically, 4-week cycles should be incorporated 3-4 times per macrocycle (one year) as part of the overall program.

Exercise

Rest

Sets

Time
10 Yard Sprint 60 Seconds 3-4 As Fast as Possible
20 Yard Sprint 60 Seconds 2-3 As Fast as Possible
40 Yard Sprint 1 Min 30 Seconds 2-3 Under 6 seconds Light to Middle Weights
10 Seconds of less Heavy Weights
Bleacher/Uphill Sprints 2 Min 1-2 Under 30 Seconds
Bleacher/Downhill Sprints 2 Min 1-2 Under 30 Seconds
Cool Down

Exercise

Rest

Sets
Supine Knee Hug 2 Sets in Order 15 Seconds Each Leg
Supine Hamstring Extension 2 Sets in Order 15 Seconds Each Leg
Supine Glute Stretch 2 Sets in Order 15 Seconds Each Leg
Hip Flexor Stretch 2 Sets in Order 15 Seconds Each Leg
Low Squat Inner thigh Stretch 2 Sets in Order 30 Seconds
Calf Stretch 2 Sets in Order 15 Seconds Each Leg
Overspeed drills, such as downhill running (at a 6-8% grade) and band-assisted sprints, along with resisted sprint drills like uphill running, sled pushes, band-resisted sprints, and harness or parachute sprints, can be progressively incorporated into a wrestler’s sprint program. In addition to sport-specific drills—like push-up sprints, resisted knee drives, supine heel pushes, and Superman planks— conditioning coaches can continue to add more challenges such as unstable terrain, inclines, declines, and external resistance, as well as progressions in sets, reps, resistance, and intensity.
Conditioning programs that include these components can offer so many benefits for wrestlers. For example, they can improve shot power, enhance the ability to wrestle in sprints while maintaining control of their technique, and boost reaction time. Linear speed training can benefit all athletic programs when strategically implemented throughout the offseason and preseason, complementing strength training
In my opinion, programming for athletic performance is as much an art as well as it is a science. While every solid conditioning program has a core ‘framework,’ it should also evolve organically as your wrestlers’ skills progress. Understanding your athletes and adjusting the program to their development is essential for meeting their needs.
Chris Gorden
(775)342-9564
cgorden0117@gmail.com