Video: US Sprint Team doing a Speed Development Workout

The US Sprint Team doing a Speed Development Workout.

Athletes Chris Cook, Torin Koos, and Andy Newell take you through a US Ski Team speed and power development workout, at the 2006 US Ski Team Training Camp Lake Placid, NY.

There are three steps, numbered in the video as Steps 1, 2, and 4. (Don't ask me where Step 3 is...):

• Step 1 Nice and Easy - Get the technique down and try for smooth rollerskiing.
• Step 2 Off-Ski Explosive Power - Notice how they get a little hop in each skate motion.
• Step 4 Full Speed Ahead - Put it all together and go as fast as possible. Notice that the movements all have a quick snap, but they are the full range of motion, not cut off short.

These are short intervals (15 seconds) designed to work on speed of muscle movement, not endurance or VO2 max or lactate removal. Sometimes their is a rolling start before the interval begins, sometimes the interval begins with a standing start. Both have their place in ski racing: the former is useful for passing someone in a race, the latter for starts, particularly interval starts.

The final section of the video includes some slow-motion footage.