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Repeated sprint ability: what is it and how do you train it?

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    hlnx1
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    Repeated sprint ability (RSA) is the capacity to produce several short sprints with brief recovery and lose as little speed as possible. Matches sometimes demand exactly this in intense passages of play.

    • RSA depends on both maximal sprint speed and aerobic fitness, which helps recover phosphocreatine between efforts
    • A typical test is around 6 sprints of 30-40 m with about 20-25 seconds of recovery, scored on best time, mean time and decrement
    • Training it directly works, but so does improving speed and the aerobic base separately
    • Long sets of very short-rest sprints are highly fatiguing and belong in limited doses

    Test protocol: repeated sprint ability test. Related: speed endurance training for football.

    Do you test RSA in your team, and do you look at mean time or the decrement score?

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