Blue Streak Sports Training

Running: Overview

soccerWhether you’re a marathoner looking to improve your minute-per-mile pace or sprinter striving to knock off hundredths of seconds, The BlueStreak Acceleration program will make you faster. By improving running biomechanics and stride frequency, coupled with learning visually through use of a back mirror, runners will not only get in the best shape of their lives, but they will also see major gains in speed.

With the Acceleration program, the average athlete will see a 2-4 inch increase in vertical jump, a decrease of 0.2 seconds in a 40-yard sprint, 33% improvement in foot speed, and a 50% reduction in recovery rates.

Our variety of training options allow for both intense group training and private training programs to develop and maintain your athletic edge.

Below is a detailed overview of our running-based program:


  • Improve running biomechanics
  • Increase explosive power
  • Increase stride length/stride frequency
  • Increase maximum sprint speed
  • Increase anaerobic tolerance
  • Improve foot speed/agility
  • Enhance posture/body positioning
  • Improve overall strength to reduce the risk of injuries

Components of Running Training

  • Dynamic Warm-up/Cool-down
  • Speed Training
  • Strength Training
  • Cardiovascular/Endurance Training
  • Plyometric Training
  • Flexibility, Dynamic Balance and Agility Training
  • Core Stabilization Training

Dynamic Warm-up/Cool-down

  • Dynamic warm-up consists of activities to increase heart rate, blood flow, muscle temperature, and breathing rate. Warming up allows muscles to stretch more easily and joints to move more easily, thereby preventing pulling muscles, most commonly hamstring and quadriceps. Our warm-up also focuses on agility, speed development and flexibility.
  • Cooling down ensures athletes relax their muscles and reduce next-day soreness.

Speed Training

  • Players run on Athletic Republic Generation II Super Treadmills. These treadmills can reach speeds of 28 miles an hour and an incline grade of 40 degrees.
  • Athletes are taught proper running mechanics at high speeds. Stride efficiency and power make a faster, quicker runner.
  • Runners also learn visually by seeing themselves in a mirror and by using Dartfish video motion analysis —something they cannot get on the road or track.

Strength Training

  • Many runners do not incorporate weight training into their workouts, but because a strong upper body helps keep a strong knee drive, which in turn leads to a lengthened stride, runners who weight train are both stronger and faster. A sound weight-training program promotes stability and reduces the risk of injury.
  • Players utilize resistance bands, free-weights, medicine balls, and physio balls to strengthen muscles, joints and connective tissues.
  • The exercises are biomechanically specific to running and sprinting.

Cardiovascular/Endurance Training

  • Cardiovascular and endurance training at BlueStreak includes short interval/high intensity sprinting sequences on our Generation II Super Treadmills. By using the same energy systems and tactical movements utilized in running matches, athletes become fitter and faster.

Plyometric Training

  • Plyometric training is an effective form of power training ideally suited to running. Runners perform specific plyometric drills for increased motor performance (coordination), explosive power, vertical jump height, lateral power and rotation, and landing strength.
  • Plyometric training combines elements of both speed and strength in single movement patterns that include the Athletic Republic PlyoPress, cord technology, longitudinal and vertical jumps, box jumps, and medicine ball drills for upper body and middle body torso power.


  • Running-specific flexibility exercises include static stretching, isometric stretching, and active isolated stretching (AIS). Improved flexibility helps to prevent injuries by assuring the muscles and tendons work together properly. It also makes the muscles more elastic for increased lower body explosiveness.

Dynamic Balance

  • The most efficient runners are those with the best balance. Runners perform a series of balance-specific exercises to strengthen their stabilizing muscles and allow for better muscular synergy and joint control.
  • Training routines include unstable and stable lifts, dynamic balance movements with the Bosu ball and a variety of off-balance training aids.


  • Agility is the ability to change speed and direction while maintaining effective control of the body. In order to improve agility, athletes learn a variety of agility drills, including advanced ground-based agility patterns and use of a speed ladder.
  • Ground-based agility patterns are conducted on our indoor Field Turf, track, and wood court.

Core Stabilization Training

  • Core stabilization is essential for proper posture, balance and stabilization. Functional exercises focus on spinal stabilization and increased proprioception (the ability to read and respond to changing conditions) during sports activities.
  • Core training consists of dynamic, multi-joint exercises that use free weights, medicine balls and circuit training.