summer speed

Summer Speed Training

by Scott E. Pucek

Speed is such a crucial determinant of whether an athlete is able to play at a high level or not. An athlete with above-average speed stands out once in a while, but the athlete who possesses Xplosive Speed is deadly!

For the serious player, summer signifies a chance to prepare for the upcoming fall season. Every player wants to make a great impact come fall and improving your speed is one way to do just that.

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

Many athletes, and coaches alike, often believe they are working on speed when in actuality they are only addressing fitness. A typical “speed” workout might consist of running sets of 20yard sprints, sets of 40yard sprints and some 60yard sprints with a designated rest interval between each sprint. This is a very effective way to improve speed-endurance appropriate for getting into playing shape, but the problem is – it has very little to do with improving speed.

For example, if you simply perform a number of 40yard sprints over and over, your maximal speed will not improve much - if at all. The only difference is that you will be in better shape to run more 40yard sprints by the end of summer. A potentially damaging effect may result in actually getting slower after all this hard work. Why, you ask? Because you have effectively reinforced poor running mechanics throughout the entire summer!

Ever wonder why some of your teammates, or possibly yourself, haven’t gotten noticeably faster after a couple years of training? Trace improvements are primarily due to the blood and sweat you have spent in the weight room combined with increased fitness levels. The reality lies in the fact that you will only be able to run as fast as your technique will allow – no matter how strong, powerful or fit you may be.

Please, don’t misinterpret what I am saying. Working hard in the weight room and increasing your fitness level are two vitally important elements of the speed equation, but by no means does the equation end there.

The concept of developing speed is similar to developing any other skill. Speed is the result of the precision timing of highly coordinated events, producing a propulsive movement pattern. Sheer repetition and greater endurance will do little to improve sprint speed (over shorter distances) and will not change the quality or efficiency of speed mechanics.

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

First and foremost, you must understand, throughout an effective acceleration phase (distances from 0 – approximately 15 yards) the body naturally leans forward at a 45-55 degree angle. [see Figure 1] This angle creates an optimal position of leverage for maximal propulsion. Carefully examine the relationship of hip position at the time of foot-strike. If we drop a vertical line down from the hips to the ground, we would want to observe a considerable distance between foot placement at push-off and this imaginary line. In other words, the greater the distance between the foot and the hips would provide the greatest amount of leverage for propulsive force.

Figure 1

In order to maximize the proper 45 degree body lean, you must maintain a sturdy “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 draw-in the abdominals (as if you are holding your breath) allowing the pelvis to be carried in a more neutral position, thereby aligning the shoulder, hip, knee and ankle joints upon foot-strike at full extension. Conscious effort is needed to subtly contract the abs as you practice speed technique and drills.

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

The second benefit relates to transfer of energy throughout the body. Newton’s 3^rd Law of Motion simply states that for every action, there is an equal and opposite reaction. In the sprinter’s case, the action (a downward and backward force into the ground) causes an equal and opposite reaction (upward and forward force off the ground) or ground reaction force. Abdominal control creates a stable environment and minimizes the chance of energy leaks. This improved stability effectively transfers ground reaction forces so the athlete can repeatedly attack the ground like a powerful fast-firing jack hammer, as opposed to folding up like an accordion, after every foot-strike.

Once you have gained control of your trunk at the proper angle, the next issue becomes ingraining the proper coordinated firing sequence of the sprinting cadence. There are two parts to the leg action. I call them the preparation phase and the follow-through 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. In order to get the most out of each stride, the athlete must ultimately maximize each phase.

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

The moment triple extension and corresponding triple flexion occur should be the precise moment when maximal hip separation (the distance between the right and left thigh) takes place. Unfortunately, because of improper firing sequence, hip flexion often overrides full triple extension and therefore a lack of optimal propulsion occurs.

You must be taught how to properly move your body to avoid negative training consequences. Consistent reinforcement of proper technique, while you are training, is the only way to truly get dramatically faster.

Get the most out of your sprint training this summer and contact a qualified and experienced speed and performance specialist to help you create Xplosive Speed!