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Getting faster part 2 The Technique for Speed

The last post in this blog, (if you read it, if not, what are you thinking read it now! :)) you know that there is a foundation for speed that is needed for an athlete to be successful in the development of quickness. To get faster in most cases (except the gifted) an athlete needs to have enough mobility and stability, get stronger in a specific way, as well as be the possessor of decent aerobic foundation and finally be able to decelerate.

Today's post is about the technique need to be faster. You see, oftentimes a lack of speed is a lack of quality movement. As a result any good speed program will spend a good amount of time on technique as well as the energy system that is used for speed in the pursuit of greater velocity.

Hopefully by now you have been develop better mobility, motor-control, strength, in the areas that it is needed to run faster. Now in addition to those needed components, you will want to learn how to be fast. There is two parts to this training goal, those are acceleration and top-end speed.

These two aspects are on how you start to run and where you project the necessary force to explode of a line. The second is once the technique needed to maintain your speed over a 40 or 60 or whatever task you have to do.

Acceleration:

This component to speed can be the most important part of speed and a lot of time should be spent on it and its development. This is where the strength and power work comes into play due to the force that is needed to overcome their weight.

Position for this part is vital to save the joints of the athlete and to enable them to produce speed. (There will be more on this in a bit. So keep reading.)

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Top-end speed:

The technique used in this component for speed is different in where the forces are put or rather how it is produced. This being more vertical and it is all about maintaining what you started in your acceleration phase or is speed endurance.

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Drills to develop skills:

The maximum velocity position

This position is both a health need as well the ability to generate the most force in the acceleration phase of running. To learn to do this: Place a stick on the back of your head. Mid-back and tail-bone. Then simply push your rear towards a wall as if you were trying to shut the refrigerator door with a beer and bacon in your hands.

Make sure to keep the stick or dowel on all three of those positions as you do push your hips back and never, never go down. (If you do a puppy, kitten and unicorn will die and Justin Bieber will write a new song!!!!!!)

Now in acceleration and in top-end speed the runner needs to maintain this rigid posture as they seek greater speeds.

Wall drills for speed development:

The purpose of these drills is no to directly build speed, although they can be done to develop elasticity. But rather to provide a feel to replicate or apply as you work on speed technique. This drill has a few applications for the different phases of speed as well as lateral speed.

Acceleration:

Face the wall, place your hands against it and get in the maximum velocity position. Bend your knee, ankle and hip into triple flexion on both legs and stay on the ball of your foot as you do. Push off of your back leg, then drive your knee towards the wall as if you were putting it through glass. Repeat for a few reps while maintaining the form as you do.

Top end speed:

As I mentioned earlier this part of speed is different enough from the starting part of speed work that it needs to be practiced as well.

This portion is more of a cycle or a helicopter and acceleration is like a jet. (Driving forward.) In other words your force that you use to run will go down into the floor instead of forward as with acceleration.

In other words you can think of this as a cycle, wherein your knee comes up and foot towards your rear as you run.

You can replicate this as well on the wall by standing up tall and working your "cycle" technique.

Falling start drill:

This is one of my favorite drills for speed development because of how will it works in teaching proper acceleration mechanics.

Practice

Don't go too crazy with the volume of work too soon. But rather spend time perfecting the movement of sprinting and speed and slowly build up the volume as you can see that the athlete can maintaining good running technique and force production.

There are, any other drills that one can use to teach speed skills. But these are a few that I use to develop the skills in an effective way on a consistent basis. Stay tuned as next week we will talk about devlopibng specific conditioning for speed.

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