Let’s face it… speed can be a “difference maker.” Speed can mean the difference between playing and sitting; winning and losing. Not everyone has the potential to be fast, but everyone has the potential to be faster. I don’t think anyone would argue that speed is an important component of athletic success. There are a few principles to follow to make your speed training more effective.
Running Form/Mechanics
- Swing your arms with your elbows, not with your shoulders or hands; Keep your elbows bent at right angles, and keep your arm swing linear (don’t swing your arms across your body).
- Keep your eyes in front of you; don’t look down at your feet.
- Land on the balls of your feet and keep your heels off the ground; this should help you to maintain a slightly forward lean (shoulders in front of hips).
- Pick your foot off the ground, and swing your leg forward so that your upper leg is parallel to the ground.
- Drive against the ground with every stride, but try to minimize ground time; the longer your foot stays in contact with the ground, the slower you will run.
Running Speed = Stride Length X Stride Frequency. The longer your stride, combined with the frequency at which you replace each stride, will determine your speed.
Run Fast
You have to train yourself to run fast. That means developing speed “muscle memory.” You should perform every sprint at (or close to) maximum speed. You can’t train by performing sprints at only a percentage of your maximum speed, and expect to “teach” your body to run at full speed.
Allow for Adequate Rest Intervals
Sprinting at maximum speed requires proper technique, so you must avoid excessive fatigue. Sprinting when you’re tired results in poor running mechanics and slower speeds.
- Recover fully between sprints; rest 30 seconds to 2 minutes, depending on the distance.
- Don’t overdo it; 3-10 sprints, with full recovery, are more than adequate; sprints should be done towards the beginning of your workout (after warm-up) when your energy level is highest.
Strength Training
You have to be strong. Running speed doesn’t really exist outside the context of lower-extremity strength and power (sprinting is exerting force against the ground). Strength training is – and should be – an important component of speed training and development. Squats (and squat-type exercises), Deadlifts, Romanian Deadlifts, and Plyometrics should be performed as part of your Strength and Conditioning regimen.
Get STRONGER, Get FASTER!
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