How Do You Increase Maximum Velocity?

To increase maximum velocity, focus on drills and workouts that specifically target your top speed mechanics and power output. One effective method involves incorporating fly runs into your training regimen.

Implementing Fly Runs for Maximum Velocity

Fly runs are designed to help you reach and maintain your peak speed. Here's how to effectively incorporate them:

What is a Fly Run? A fly run is a sprint where you gradually accelerate, achieve maximum velocity for a short distance, and then gradually decelerate.
Workout Structure:
- Warm-up: Always begin with a thorough warm-up to prepare your muscles for high-speed activity.
- Fly Run Bout: Perform 4-10 repetitions of fly runs.
- Distance: The fly run is typically performed over 60 meters, divided as follows:
  - Acceleration Zone (20 meters): Gradually build up your speed over the first 20 meters. Focus on smooth acceleration.
  - Maximum Velocity Zone (20 meters): Maintain your top speed for the middle 20 meters. Concentrate on proper form and efficiency.
  - Deceleration Zone (20 meters): Gradually slow down over the final 20 meters.
- Recovery: Allow sufficient recovery time between each repetition to ensure you can maintain high-quality speed throughout the workout.
Key Considerations:
- Technique: Focus on proper running mechanics during the maximum velocity zone. This includes maintaining good posture, a powerful arm swing, and efficient stride length and frequency.
- Effort: The goal is to reach true maximum velocity during the designated zone.
- Progression: As you improve, you can adjust the distance or increase the number of repetitions.

Example Fly Run Workout

Here's an example of a fly run workout you can incorporate into your training:

Warm-up thoroughly.
Perform 6 fly runs over 60 meters (20m acceleration, 20m max velocity, 20m deceleration).
Rest adequately between each run (e.g., 2-3 minutes).
Cool Down with light cardio and stretching.

By consistently including fly runs and focusing on proper technique and effort, you can effectively increase your maximum velocity.