Speed Development Approach
Only ways to get faster:
⇒ Improve Length of Stride - the distance the body is displaced per each stride.
⇒ Increase Frequency of Stride - the rate at which an athlete can perform strides (at top speed).
Main areas that affect the length and frequency of stride, and thus, speed:
1) SPRINTING MECHANICS:
|The manner in which an athlete will position the body, move the legs and move the arms during sprinting.|
Proper technique ⇒
Apply greater force in less time, in the proper direction.
Poor technique ⇒
|Loss of speed
Overload of key muscle groups
Focus on three areas of technique:
» Posture - The position of the body, specifically the head and trunk
» Leg action- The movement of the legs and the interaction of the foot and the ground
» Arm action- The speed, magnitude and direction of arm movement
|2) STRENGTH:||Ability to generate force, relative to your body weight. Generate momentum.|
|3) POWER/EXPLOSIVENESS:||Apply Force in a shorter amount of time. Move body farther with each stride.|
|4) FLEXIBILITY:||The range of motion in muscles and joints, can improve stride length and rate.|
5) ANAEROBIC ENDURANCE:
|Ability to sprint at top speed without losing speed and/or the ability to reproduce maximum effort performance. This is developed through sport specific conditioning.|
*** Strength training bears a direct correlation with speed training and speed progress.
How to Train: Separate sprint training into manageable and focused segments. Individual workouts will be specifically designed to address the demands of sprinting in each of the above areas and thereby improve each phase of sprinting.