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SMS Pony Speed Project
Stillwater Middle School Pony Power and Stillwater Community Education have partnered to offer speed training at Stillwater Middle School. Modeled after Acceleration Minnesota’s premier speed training program, the Pony Speed Project is a science-based, results-driven program that utilizes high-speed incline treadmills to teach proper running technique, correct form, stride length, and stride frequency.
These specialized treadmills can incline up to a 40% grade and reach speeds of up to 28 mph. The program is designed to run in 6–8 week sessions and allows students and/or adults to train one to two times per week. Student athletes in grades 6–12 are eligible to register for the Pony Speed Project.
Participants may register as individuals in one of the listed courses or form a group of teammates to train together. Group training requires a minimum of six participants. Sessions with insufficient enrollment may be consolidated. In such cases, registrants will be notified and given the option to cancel if they are unable to attend the reassigned time.
The Treadmill Science
Athletes sprint in front of mirrors, allowing them to see and correct their running form in real time. Running on an incline promotes proper foot strike, encouraging athletes to run on the ball of the foot rather than the heel. Incline sprinting activates the glutes and hamstrings up to 200% more than flat-ground running and promotes higher knee drive, which increases stride length.
The speeds used require athletes to sprint at 100% effort or more. During the latter part of the workout, athletes experience brief 2–3 second assisted sprint intervals, during which the trainer provides support on the treadmill. This combination of technique, resistance, and speed development leads to longer strides and faster running performance.
Cost
Dates
Training dates will be determined collaboratively by the training group and coaches to maximize participation.
Make-Up Dates
Make-up sessions will only be offered if school is canceled due to inclement weather. In these cases, an email will be sent to families to coordinate rescheduled dates. Absences due to other obligations will be handled on a case by case basis to determine make up eligibility.
Group Training: Teams or groups that want to schedule training outside of any advertised dates and times, should email Andy Olson - olsona@stillwaterschools.org to discuss customizing a program that would work with your team or organization.
