the source of revolution


summer speed training

Speed ​​is a crucial determinant of whether an athlete can play at a high level or not. An athlete with above-average speed stands out from time to time, but the athlete with explosive speed is deadly! For the serious gamer, summer means a chance to prepare for the upcoming fall season. Every player wants to make a big impact in the fall, and improving your speed is one way to do that.

Speed ​​training is perhaps the most difficult area to train. Not because it’s incredibly difficult to understand, but because the problem lies in finding an experienced trainer who can really help you improve your speed skill. Since you’re reading this article, I know you’re serious about getting faster.

Many athletes, and coaches alike, often believe they are working on speed when really they are only dealing with fitness. A typical “speed” workout might consist of 20-yard sprint series, 40-yard sprint series, and a few 60-yard runs with a designated rest interval between each sprint. This is a very effective way to improve speed-endurance adequate to get fit for playing, but the problem is that it has very little to do with improving speed.

For example, if you just do a series of 40-yard sprints over and over again, your top speed won’t improve much, if at all. The only difference is that you’ll be in better shape to run more 40-yard sprints by the end of the summer. A potentially damaging effect can make you slow down after all this hard work. Why do you ask? Because it has effectively reinforced poor running mechanics all summer!

Ever wonder why some of your teammates, or possibly yourself, haven’t gotten noticeably faster after a couple of years of training? The small improvements are mostly due to the blood and sweat he’s expended in the weight room, combined with a higher level of fitness. The reality lies in the fact that you will only be able to run as fast as your technique allows you, no matter how strong, powerful or fit you are.

Please don’t misunderstand what I’m saying. Working hard in the weight room and increasing your fitness level are two vitally important elements in the speed equation, but the equation by no means ends there. The concept of developing speed is similar to developing any other skill. Speed ​​is the result of the precise timing of highly coordinated events, producing a pattern of propulsive movement. Pure repetition and increased resistance will do little to improve sprint speed (over shorter distances) and won’t change the quality or efficiency of the speed mechanics.

Outlined below are several points to remember when focusing on improving your linear speed technique.

First, you need to understand that during an effective acceleration phase (distances from 0 to about 15 yards), the body naturally leans forward at a 45 to 55 degree angle. This angle creates an optimal lever position for maximum propulsion. Examine carefully the relationship of the hip position at the moment of the footfall. If we drop a vertical line from the hips to the ground, we would like to observe a considerable distance between the foot placement on the drive and this imaginary line. In other words, the greater the distance between the foot and the hips, the greater the leverage for the propulsive force.

To maximize the proper 45 degree body tilt, you must maintain a solid “straight line” postural alignment. Notice the “straight line” through the center of the body as illustrated in Figure 1. A second point is to actively contract the abdominals (as if holding your breath) allowing the pelvis to move into a more neutral position. , thus aligning the shoulder, hip, knee and ankle joints when stepping on the foot in full extension. It takes a conscious effort to subtly contract your abs while practicing speed technique and exercises.

Abdominal control is extremely beneficial for efficiency and energy transfer. First, the neutral pelvic tilt position allows for a greater range of motion in the legs. Sprinting efficiency is greatly improved because the body is no longer fighting itself. If the abdominals are slightly relaxed, then an anterior (forward) pelvic tilt will impede the ability to lift the thigh to an optimal height, thus restricting the range of motion necessary to produce maximum force on the ground.

The second benefit relates to energy transfer throughout the body. Newton’s third law of motion simply states that for every action, there is an equal and opposite reaction. In the case of the sprinter, the action (a downward and backward force against the ground) causes an equal and opposite reaction (an upward and forward force from the ground) or ground reaction force. Abdominal control creates a stable environment and minimizes the possibility of energy leakage. This enhanced stability effectively transfers ground reaction forces so the athlete can repeatedly attack the ground like a powerful, rapid-firing jackhammer, instead of folding like an accordion, after each footfall.

Once you’ve gained control of your trunk at the proper angle, the next problem is ingraining the proper coordinated shooting sequence of running cadence. There are two parts to the leg action. I call them the preparation phase and the follow-up phase. The preparation phase corresponds to the hip flexion or knee lift phase, and the follow-through phase corresponds to the hip extension or drive phase. To get the most out of each stride, the athlete must ultimately maximize each phase.

I feel like the follow through does the most “damage” like throwing a punch. The power of a punch is finding its intended target (in this case, the ground) and driving well beyond the surface! A full triple extension action of the lower extremity should take place once the foot hits the ground.

The moment in which the triple extension and the corresponding triple flexion occur must be the precise moment in which the maximum separation of the hip (the distance between the right and left thigh) occurs. Unfortunately, due to incorrect firing sequence, hip flexion often overrides full triple extension and thus a lack of optimal propulsion results.

He must be taught how to correctly move his body to avoid negative consequences of training. Constant reinforcement of proper technique, while training, is the only way to really get that much faster.


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