Using velocity decrements for sprint training
Use an athlete’s load-velocity profile to select resistance for a training goal.
A velocity decrement (VDec) expresses how much slower a resisted sprint is than unloaded maximum speed. Use the athlete's load-velocity profile to translate a desired decrement into an individual resistance.
Watch the full velocity decrements video on YouTube
Before you begin
Test a load-velocity profile, review the trials, and save the report to the athlete's profile.
Choose a training zone
| Velocity decrement | Target speed relative to unloaded maximum | Example training emphasis |
|---|---|---|
| 10% | 90% | Late acceleration and technical rhythm |
| 25% | 75% | Resisted drills and mid-acceleration |
| 50% | 50% | Early acceleration and sprint-specific power |
These are coaching examples rather than guarantees of a particular adaptation. Different athletes can need different loads to reach the same zone.
Apply the load
- Choose the zone that matches the session's aim.
- Select the athlete's saved profile and desired VDec using Assigning Load from Saved LVP.
- Check the selected resistance and review sprint execution.
- For tracking adaptation at a fixed resistance, keep that load consistent through a training block, such as 3-4 weeks, and monitor speed.
Constant-load tracking and continuously adjusting resistance to maintain a target speed answer different questions. Record which approach you use when comparing sessions.
Source: Understanding Velocity Decrements in Sprint Training.