Repeated sprint ability (RSA)

Repeated sprint ability (RSA) is the capacity to repeat high-intensity efforts with rapid recovery between bouts.^{1Hoffman, NSCA’s Guide to Program Design, p. 139.} The NSCA’s program design guide says clients in anaerobic sports need anaerobic conditioning to maximize that ability.^{1Hoffman, NSCA’s Guide to Program Design, p. 139.} Its strength and conditioning text describes American football, basketball and hockey as series of high-intensity bouts interspersed with rest, and says building aerobic power while neglecting anaerobic training offers little benefit in these sports.^{2Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 75.}

Team-sport conditioning prepares clients for repeated high-intensity efforts with limited rest, while a sprinter’s training puts more emphasis on the quality of each sprint.^{3Hoffman, NSCA’s Guide to Program Design, p. 146.}

In practice

• Match the game’s work and rest: American football plays average about 5 seconds with roughly 25 to 30 seconds between plays, so drills and recovery should be similar in length.^{4Hoffman, NSCA’s Guide to Program Design, p. 141.}
• For the needs analysis, the NSCA’s program design guide recommends identifying movement patterns, their duration and number, and the work-to-rest ratio before choosing exercises.^{5Hoffman, NSCA’s Guide to Program Design, p. 144.}
• The guide’s preseason basketball program reduces the work-to-rest ratio during sprint training to improve recovery between high-intensity bouts.^{6Hoffman, NSCA’s Guide to Program Design, p. 309.}
• The NSCA’s basics manual warns that when rest is too short, clients pace themselves and reduce intensity.^{7National Strength and Conditioning Association, NSCA’s Basics of Strength and Conditioning Manual, p. 63.}