10 Expert Speed Training Tips

10 Expert Speed Training Tips
(1)Always prepare for each Speed Training session with a thorough, active warm-up.

(2)Eliminate distance running! It reduces explosiveness that compromises speed. If conditioning is a concern, condition specifically for your sport. There are many ways to get in shape for explosive sports without doing slow, aerobic work which diminishes explosiveness.

(3)Plan your speed development emphasis at the start of the workout because it should be at a time when your body is in a non-fatigued state. Follow up with an easy workday or a day of complete rest.

(4)Spend time developing maximal strength through traditional means like squatting and utilizing derivatives of Olympic lifting movements with 6-8 reps as the optimum number for speed development work. The reason for this is maximal strength and acceleration ability are closely related.

(5)Hip mobility is a key aspect of improving stride length and the ability to move laterally. This is best achieved through dynamic activities like hurdle walks.

(6)Always stress correct mechanics. Relate the mechanics to the specific movements of your sport. Speed is a motor task. You can learn to run faster through correct mechanics and situational awareness. Maximum speed is highly dependent on the optimum combination of stride length and stride frequency.

(7)Correct arm action is very important in sprinting. In acceleration, arm action helps with force application. In maximal speed, the arm plays more of a role in balance.

(8)Starting is extending ankle/knee/hip (known as the "Triple Threat"). This triple extension is highly related to work done in the weight room.

(9)Resistance training develops specific strength and improves acceleration. Apply the 10% rule. Never add more than 10% of bodyweight to a sled. Greater than 10% in resistance or time will change the dynamics of movement and speed development will be negative.

(10)Address postural needs first and foremost in a strength development program designed to improve speed. This is commonly known as "Core Training". Strength to stabilize the trunk is essential. It provides a strong pillar through which the limbs may transfer forces essential to improving sprint mechanics.


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