The Speed Training programs include exercises called "Speed Breaks". A speed break is a 30-yard sprint that breaks up the short steps that training equipment can create. These sprints also provide a good transition period into a water break and the next section of the workout.
There are two kinds of speed breaks; straight ahead and change of direction (COD).
Straight ahead 30-yard sprints are used on straight speed training days or quickness days. On change of direction days, we do COD Speed Breaks. These are a 15-yard sprint, there and back.
All speed breaks are full speed, first step acceleration sprints. This we mean to start in a sports specific stance and explode off the line as fast as possible.
It is vitally important proper technique is being used or developed during a speed break.
Ladders and hurdles are designed for short quick movements. This is restricting compared to your sports posture, so we do speed breaks to open the stride length and push the muscles through a different stimulus.
Just like in soccer, a fast break in basketball or any play in football; an athlete may be confined to quickness in a small space then suddenly be required to sprint at full speed.
This sudden addition of high speed then adds to the drill when returning to the training equipment. The mini hurdles and/or ladder drills will have a sudden lift in energy and rate of speed.
Speed breaks tie the training together by opening your stride after confined spacing and provide additional high-speed reps to develop speed through technical development