Faster rate is only one way to accomplish overspeed training. I as usual like to look at it from a pure signal point of view.As such many other methods are available.
Key in my coaching and consulting has been a number of overspeed training methods,and provided all the athlete’s systems are prepared to support the level of stimuli and consequent adaptation this training generates,they always paid off,no matter the sport and event,both recovery and performance wise.
Also,with this type of training,plateaus,as well as injuries,in my experience always resulted primarily from an inability of the individual physiology to keep up with the exponentially increased rate of adaptation demand such training creates. That is why I think it is important that if overpeed training is to be used,it has to be a backbone of the overall plan,always present to some degree,not just a last minute (or comp/pre comp phase) element or quick fix. Just like the speedball was an integral part of Allan Wells’ training cited above.