Lots of reps of the same “speed” exercises create a pattern in the central nervous system. The pattern includes space, time and frequency traits of the movement. This means that the athlete learns to move at a certain speed, and not any faster even though their abilities (e.g. Strength, Flexibility, Reaction Time) improve and thus the speed barrier is created.
There is a conflict with developing speed. On the one hand, to develop speed the movement must be repeated many times, but on the other hand, the more repetitions, the greater the speed barrier increases. Increasing the amount of work does not break the speed barrier, unfortunately, it strengthens it.
There are two ways to overcome the speed barrier:
1) Try to beat your highest speed result, remember this new experience and then try to repeat this experience in the following workouts. For this intention, you can run down a track inclined up to 3 degrees, run being pulled by an elastic resistance band, run with the wind, throw lighter objects with purpose, row with shorter oars, punch with lighter gloves etc. The speed under these eased conditions must be transferable so you are capable of showing it under normal conditions.
For sprinting, the pulling force exerted by a resistance band should range from 0.5 to 2kg. This allows you to run 100m 0.2/0.3 of a second faster than your best result.
2) The other method of breaking the speed barrier derives from the fact that the speed of forgetting traits of patterns is different for each trait. Spatial traits (movement form) are remembered longer than temporal traits (speed and timing of movements). If the speed exercises are not performed for a certain time, memory of the time links for the speed barrier may fade. The movement form will still be intact. It takes 10-14 days after stopping speed training for speed to decrease. If during this period, you rest from sport specific speed exercises and perform general speed/strength exercises, then after this period it may be possible to enhance your sport-specific speed.
