How Rest Periods Unlock True Speed Development – Lewis Physical Therapy & Sports Rehab

❓ What you’ll learn in this blog

In this post, we’ll cover:

• Why rest periods are critical for speed development

• How improper rest turns speed work into conditioning

• Guidelines for structuring rest by sprint distance

• The difference between anaerobic capacity vs anaerobic power

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Don’t miss the full breakdown on sprint programming, rest periods, and true speed development.
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⚡ The Overlooked Variable in Sprint Training

When athletes set out to improve their speed, they often focus on drills, sprint mechanics, or strength training. While those are important, one of the most overlooked factors is rest period management. Without enough recovery, your body cannot express true speed or power.

At Lewis Physical Therapy & Sports Rehab in Point Pleasant, NJ, we emphasize quality over quantity in sprint sessions. Sprinting is the ultimate expression of speed and power, and it requires adequate recovery to be effective.

⏱ Rest Period Guidelines

A good rule of thumb: 1 minute of rest for every 10 yards of max-effort sprinting.

• 10-yard sprint → 1 minute rest

• 20-yard sprint → 2 minutes rest

• 30-yard sprint → 3 minutes rest

Some athletes may even need more, depending on training status and intensity. The goal is to ensure the nervous system fully recovers to maintain maximum output.

🔋 Anaerobic Capacity vs Anaerobic Power

Early in the offseason, athletes may perform shorter sprints (10–15 yards) at submaximal intensity with shorter rests. This builds anaerobic capacity — essentially the foundation of repeated sprint ability. In these cases, athletes can take shorter rest periods (30-45") since it isn't as neurally taxing.

As training progresses, we shift toward longer sprints (20–30 yards) at maximal intensity with longer rest periods. This develops anaerobic power, allowing athletes to reach higher velocities.

🚨 Common Mistakes to Avoid

• Taking too little rest between sprints

• Treating sprint training like conditioning

• Prioritizing volume over intensity

These mistakes lead to lactic-based training, which does not produce the desired adaptations for speed.

✅ The Key Takeaway

For true speed development, quality always beats quantity. By respecting rest periods, you’ll unlock greater speed, power, and performance.

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🏆 Triple Threat Sprint System

Want to build explosive speed in 10 weeks? Our Triple Threat System is designed for high school baseball players to improve acceleration, max velocity, and first-step quickness.
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