Assistance training: Sometimes termed "overspeed" training, is characterized by using methods that make an athlete generate speed 5%-10% faster than what they normally can do. By training this way the neurological and muscular
systems learn to fire and produce more force more rapidly. As this is practiced over and over adapting to the higher cadences changes the bodies' internal programming. Some common methods of assistance training are:

• Using stretch or speed cords

• Running on 1-5 degree downhill slopes
• partner towing or inertia runs.

When doing overspeed work never sacrifice proper running form for speed.

Plyometric training: Plyometrics or more simply known as "jump training" relies on the elastic qualities or stretch reflex of the muscles. This training uses the body's natural response to provide quick powerful actions. Some common forms of plyometrics are: Single or double leg hops forward,