| Training speed properly is essential for any | | | | |
| team or athlete that wants to be successful. | | | | - Drive the elbows down and back. Keep the |
| It's that simple. In order to run faster, you | | | | hands loose, but not open. Arms should remain |
| must break down your speed training into a | | | | at approximately 90 degrees from the elbow. |
| simple progression to maximize improvements. | | | | |
| | | | - Step over the opposite knee and drive the |
| Let's start with the most important aspect of | | | | foot down into the ground to create maximal |
| speed: acceleration. | | | | force. |
| | | | |
| Acceleration | | | | Don't force yourself to 'stay low'. This will |
| | | | limit the amount of force you can apply to |
| Speed is a product of stride length (the | | | | the ground and leads to poor acceleration. |
| distance your hips travel in a stride) and | | | | Let your upper body unfold naturally. |
| stride frequency (the number of steps you | | | | 'Staying low' will occur naturally if you are |
| take in a given time period). However, you | | | | already strong enough. |
| will not reach top speed by focusing on | | | | |
| increasingly larger steps to increase stride | | | | Get Vertical! |
| length or taking short, quick steps to | | | | |
| increase stride frequency. Instead, top | | | | At the beginning of your speed training |
| speeds are created by applying 'optimal' | | | | season acceleration work is used. You can't |
| force to the ground. Both length and | | | | be efficient running longer distances without |
| frequency are improved by strength so better | | | | getting the proper strength levels and |
| strength application results in faster | | | | neuromuscular efficiency of the shorter |
| speeds. Really, acceleration training is a | | | | intervals. As your athletes get stronger, you |
| form of strength training. | | | | can extend out the acceleration distances. |
| | | | You want your athletes to be driving out as |
| Ground contact times (the amount of time each | | | | far as possible. The stronger the athlete is |
| foot spends on the ground) are another | | | | the further the acceleration phase will be |
| important factor to consider during | | | | and will set-up the athletes' top speed |
| acceleration. During the earliest parts of | | | | better later on. |
| acceleration, especially the first two steps, | | | | |
| you are trying to overcome (inertia) the | | | | During acceleration, the foot should strike |
| weight of your body by moving it forward as | | | | directly below or slightly behind the hips. |
| quickly as possible. This takes a great deal | | | | You must be able to drive out so your body is |
| of strength and power. The stronger and more | | | | at a 45 degree angle to the ground and step |
| efficient you are, the more you can extend | | | | over the opposite knee and drive the foot |
| your acceleration phase. Since high intensity | | | | down into the ground to create maximal force. |
| sprint work involves recruiting specific | | | | |
| groups of muscle fibers improves the | | | | Horizontal to Vertical |
| efficiency of neuromuscular firing patterns, | | | | |
| sprinting is taxing to the central nervous | | | | Some athletes aren't strong enough to hold |
| system. Once the CNS becomes fatigued, | | | | and maintain that ideal drive phase. So, you |
| workouts quickly lose their effectiveness. | | | | must trick the athlete's body and make it so |
| Any type of speed work must be done with full | | | | that they have to get into the right |
| recovery. Generally speaking, that means | | | | position.Start your acceleration work on the |
| approximately one minute of rest for every | | | | ground and work your way up. In order to put |
| 10 yards that you run. Sprinting is a highly | | | | the athletes in the best mechanical position, |
| technical activity. | | | | even without great strength levels, athletes |
| | | | will start with short intervals, in a |
| Without full recovery, both your muscles and | | | | horizontal position. As the athletes get |
| your central nervous system will begin to | | | | stronger, the acceleration intervals are |
| fatigue quickly, reducing the short and long | | | | lengthened and/or the starting positions are |
| term effectiveness of your training. For this | | | | more vertical. |
| reason, acceleration should not be trained | | | | |
| with fatigue present. To optimize your | | | | Sample beginning of the season acceleration |
| success, full recovery must be adhered to | | | | workout: |
| both inyour individual workouts as well as | | | | |
| your weekly plan. It takes roughly 36-48 | | | | 4 X 25 yards each (400 yards total) |
| hours to fully recover from a speed workout. | | | | |
| | | | 2.5 minute rest between each rep/4 minutes |
| Acceleration Cues | | | | between each exercisea) Push-up 'Down'b) |
| | | | Push-up 'Up'c) Seated Start-Backwardsd) |
| - Drive the lead arm (same as front leg) up | | | | Seated Start-Forward |
| as you begin to sprint. | | | | |
| | | | As the athlete shows that they can handle |
| - Drive out so the body is at a 45 degree | | | | these positions and their form doesn't break |
| angle to the ground. | | | | down at all during the 25 yards, you can |
| | | | start lengthening the interval distance and |
| - Keep the heel recovery low during the | | | | or change the starting positions. |
| first 6-8 strides. | | | | |