sport specific

What's keeping you from getting fast?

by Scott E. Pucek

Many dedicated athletes want to improve their speed and quickness and logically pursue learning better running form and technique. Now this is a great place to start because it is widely understood you can only run as fast as your technique will allow.

However, I’d like to take this a step further in the thought process and examine other areas that may indeed be more limiting to your speed than technique.

The best way to determine limiting areas is to get objectively evaluated by an experienced coach. You will need to be tested in a few simple tests such as 10 or 20yd start (which measures acceleration), 40 or 60yd sprint (which gives a better idea of max velocity speed), a vertical jump (which measures vertical power output) or broad jump (which measures horizontal power output) and a pro agility drill (which measures change of direction ability).

Speed is a combined function of technique, power output, neuromuscular coordination, “reactive-ability”, stability and stamina. The results of the suggested tests help to determine where an athlete is deficient. Often times it is not technique but rather a lack of flexibility, stability, strength and power.

Once an athlete identifies limiting factors, through proper evaluation, then the skilled & experienced coach can prescribe the appropriate training regimen to help the athlete get faster.

Here’s some thoughts and ideas:

- One of the best ways to increase speed/acceleration is to improve power output. So the athlete needs to address a couple of issues: maximal strength (lower body) & nervous system. Increasing maximal strength and improving “reactive-ability” (specific plyometric training) has a tremendous positive affect on speed. Regardless of improvement with technique - these two factors will undoubtedly improve overall speed.

- Maximal strength (lower body): Since "most" athletes are 'adequately' strong in bilateral movements (ie. back squat), I like to address unilateral/single leg strength movements. An example of this would be a single leg squat. In my opinion, it is a fundamental movement and I also like to incorporate various split squat, lunge, step-up, etc... patterns as well as functional hamstring & glute movements like the glute/ham raise, physioball hamstring curls, etc... All athletes need to be powerful in the backside muscles of the lower body.

- “Reactive-ability” (nervous system): I use fast foot patterns called "rapid response drills" (as in the amount of time the foot is in contact with the ground) & have the athlete perform them as fast as they can (for about 4-8 sec) @ 100% intensity. To become fast you need to 'train' fast! I normally only perform these types of drills 1-2x a week.

- Flexibility: This is one area that almost every athlete needs to pay greater attention in their training regimen. If an athlete is tight or has restricted range of motion then there is no way for them to properly execute optimal technique – even if they “know” how to do it. Tight hip flexors, quadriceps and hamstrings are the usual suspects, however there are typically many other muscles that impede mobility. One of my common examples I share with athletes is running with a mini-skirt on! It usually is greeted with a smile & chuckle or two, but I think it is effective in illustrating my point. If you were to sprint in a mini-skirt (trust me when I say I never have!) there is no way you could get your knees up high enough & you’d be shuffling all around – not running. So technique is clearly not the limiting factor in this case.

Make sure your training regimen hasn’t overlooked some of these areas if you want to get FAST! Remember if you are inflexible, unstable, weak and not that powerful – perfecting running technique won’t help you run much faster.

For more speed and performance related information, please go to the coaching website listed below. If you have any questions, please email at scott@xplosivespeed.com

Scott E. Pucek is a nationally recognized speed and performance specialist that specializes in training the advanced football athlete for combine-specific and football season preparation. He has coached with the Miami Dolphins and has worked with such notable sports performance companies as Athletes’ Performance and Velocity Sports Performance.

He runs a sports performance training facility and a online store website at http://www.xplosivespeed.com