Speed Development
The element of speed is the most common denominator for success in most sports today. Although there are certain
hereditary aspects that limit an athlete's speed potential (limb length, muscle fiber ratio, neuromuscular characteristics,
etc.) we can develop a number of components that increase sprinting speed. These are:
1.
2.
3.
Strength
Flexibility
Motor Behavior
a.
Body position
b.
Recovery mechanics
c.
Ground preparation
d.
Impulsion (ground contact)
e.
Arm action
Sprinting includes a number of phases, but the development of the maximum velocity phase is the most important in
increasing speed. There are two components of the maximum velocity phase; stride length and stride frequency. Stride
length may be improved by increasing the strength, power and flexibility of the lower extremities. A comprehensive
weight training program that includes a variety of Olympic and power lifts will provide the means to strengthen the
legs. Flexibility is best improved by a combination of static, ballistic and PNF stretching routines, with emphasis on
the hip, knee and ankle joints. Stride length is also increased by greater knee lift, which can be enhanced by form
running, resistance running and uphill running.
Increased stride frequency may be achieved by retraining the nervous system with proper sprint mechanics. For
example, improving recovery leg mechanics increases the angular velocity at the hip joint. Stride frequency
improvement also has been obtained through overspeed running (downhill running, towing, parachute drops) which
force the legs to move faster than normal.
The following technique guidelines and drill have been designed to improve your range of motion, explosiveness,
running mechanics, etc. Follow them exactly and diligently. Along with plyometric training, these drills will help to
improve your speed.
Sprint
Technique
Upper Body
1.
Head - Head should be upright.
2.
Eyes - Eyes should be focused on the horizon.
3.
Jaw - Jaw should be relaxed; do not grit teeth.
4.
Torso - Stomach and back should be tight, requiring strong abdominal and lower back muscles. Hips and
shoulders should be tucked under, with pelvis titled forward. Lean the upper body slightly forward ("run
tall"), with the shoulders directly over the balls of the foot on the ground. Any forward lean in excess of 6,
however, is detrimental to running performance.
5.
Shoulders - Shoulders should be relaxed, resting just in front of the hips. Keep the shoulders down, and allow
the arms to swing and rotate fully without extension.
6.
Arms - Arms should balance the action of the legs. Drive the arms in one direction i.e., the elbows drive
backward ("hammer the nail"). Elbows should be fixed at a 90 angle. Do not allow the arms to swing
across the body. Fingers should be relaxed, palms facing inward.
Upper Body
7.
Legs - Concentrate on accelerating thigh down and back during the ground preparation phase ("claw the
ground underneath"). During the recovery phase, concentrate on the "toe up-heel up-knee up" technique.
8.
Feet - Feet should make the initial plant slightly in front of the center of gravity (approximately at he
hip) and no out in front (over-striding). Keep the foot as straight as possible when pulling the ground behind.
The inside of each foot should contact the ground on the same line. The heel should be allowed to ride up
toward the butt unrestricted. As the leg moves forward, the foot should pass alongside the knee of the support
leg ("step over the opposite knee").
Corresponding Drills
Upper Body
1-3
Concentrate on running relaxed "in and out" sprints (stride-sprint-stride).
Torso
4.
Too much forward lean: run downhill (no more than 10 grade). Too little forward lean: run uphill or tow a
sled or tire. To get the feel for proper body posture, carry someone on your back (piggy-back). The angle of
your torso will be the angle needed when sprinting.
5.
Arm swings in front of a mirror; arm swings with dumbbells; bounding with vigorous arm action. Emphasize
elbow drive when towing sled or tire.
6.
When practicing arm swings in front of a mirror, make palms face inside when the arm is forward. Drive the
elbow downward, and at the same time rotate the palm until the palm faces down. Try to touch your pocket
with the backside of your thumb. Continue the arm swing until the hand is behind the body and the wrist is
flexed.
Lower Body
7.
Lean forward against a wall or fence. Step back with one foot and quickly bend the knee and drive the leg
forward. This drill may be done with resistance or assistance by using surgical tubing.
High knee running or power skip.
8.
Power skip; "Line-buster" one-legged power leg drive; step-ups on box or bench; hip extension machine;
glute-ham raise.
Line running drill; heels up drill; hip flexion/extension machine.
Running Mechanics Drills
Toe Up
1.
2.
3.
4.
Stand with arms outstretched supporting the body against a wall and assume proper forward lean
Bring right foot up to level of opposite knee, maintaining toe-up position
Return to staring position
Repeat 15 times, and then perform with left leg
Step Over
1.
2.
3.
Stand with arms outstretched supporting the body against a wall and assume proper forward lean
Bring right foot up to level of opposite knee, then step over knee and return foot to ground
Repeat 15 times, and then perform with left leg
Fast Claw
1.
2.
3.
4.
5.
Stand with left arm extended to side and supporting the body against a wall
Assume proper forward lean and start with the right thigh parallel to the ground (blocking position)
Snap right leg down so it meets the ground at mid-body position (claw the ground behind you), then recover
leg to the starting position.
Maintain toe up-heel up-knee up cycle
Repeat 10 times, and then perform with left leg
Seated Arm Swing
1.
2.
3.
4.
Sit on the floor with the upper body erect and legs outstretched in front of the body
With the shoulders relaxed, concentrate on driving the elbows (bent at 90) back so the hand is driven back to
the buttocks
The stretch on the shoulder muscles resulting from this backward drive will naturally cause the arms to swing
forward so that the front hand reaches the level of the chin
Arms must not cross the body but stay in line with the shoulders
Standing Arm Swing
1.
2.
3.
Standing with a slight forward lean, swing the arms alternately as in the seated position
Have a partner stand behind you with his or her hands slightly below the level of your shoulders
Attempt to hit your partner's hands with your elbows with each backward drive of your arms
Piggyback Drill
1.
2.
Place a partner on your back (piggy-back style)
Walk with high knee action and proper arm swing
3.
The weight of your partner will force you to utilized proper running posture
Running Mechanics Drills
Punch and Run
1.
2.
3.
Stand on toes with hands at chest level
Punch fists forward and sprint for 20-30 meters
Then change in the body's center of gravity caused by punching the arms will place the body in correct running
posture
Shake-ups
1.
2.
3.
Stand on toes with hands at chest level
Keep shoulders relaxed and shake arms while sprinting for 20-30 metes
Maintain proper sprint posture and relaxed shoulders during drill
Running Mechanics Drills
Wall Drills
Wall Drills
Toe-up
Step-over
Wall Drills
Arm Drills
Fast Claw
Seated Arm Swing
Arm Drills
Posture Drills
Standing Arm Swing
Piggy Back
Running Mechanics Drills
Posture Drills
Posture Drills
Punch and Run
Shake-ups
Start/Acceleration Drills
Hop-Hop Start
1.
2.
3.
Assume a four-point starting position
Kick legs into air twice. When feet touch ground the second time, accelerate from stance and sprint for 20-30
meters
Concentrate on coming out low and hard. Initial steps should be short and should lengthen as you accelerate
Push-up Start
1.
2.
3.
Assume a four-point starting position
Perform push-up by touching nose to the ground. When arms straighten, clap hands, accelerate from stance
and sprint for 20-30 meters
Concentrate on coming out low and hard. Initial steps should be short and should lengthen as you accelerate
Lean and Go
1.
2.
3.
4.
Stand on toes and lean into partner's hands
After 4-5 seconds, partner will let go and step to side
When partner lets go, immediately drive arms and run feet underneath you
Accelerate for 20 meters
Drop and Go
1.
2.
3.
4.
Stand on toes and lean into partner's hands
After one second, partner will let go and step to side
When partner lets go, immediately drive arms and run feet underneath you
Accelerate for 20 meters
Scramble-up (Push-up)
1.
2.
3.
Assume a push-up position
On signal from coach or partner, immediately drive arms and run feet underneath you
Accelerate for 20 meters
Scramble-up (Prone)
1.
2.
3.
Assume a prone position
On signal from coach or partner, immediately drive arms and run feet underneath you
Accelerate for 20 meters
Start/Acceleration Drills
Start Drills
Start Drills
Hop Hop Start
Push-up Start
Acceleration Drills
Acceleration Drills
Lean and Go
Drop and Go
Acceleration Drills
Acceleration Drills
Scramble-up (Push-up)
Scramble-up (Prone)
R.A.RE Speed Drills
Uphill Run/Stadium Steps
1.
2.
Run up a hill (10-15% grade) or a flight of stadium steps using proper sprint mechanics
Use extreme caution when running stadium steps as tripping may cause serious injury
Harness/Parachute/Sled Drill1.
With resistance applied by a harness, parachute or running
sled, sprint for the designated distance using proper sprint mechanics
2.
Start off with short, chopping steps (acceleration phase) and build up into more powerful strides
Downhill Run
1.
2.
Run down a hill with a 1-2% grade (the crown of a football field is excellent) using proper sprint mechanics
Start off with short, chopping steps (acceleration phase) and build up into more powerful strides
Harness/Parachute Drill
1.
2.
Using a partner to tow you with a rubber cord or releasing the parachute after reaching full speed
will allow you to run at a faster speed than you are able to attain under normal circumstances
Emphasize proper sprint mechanics throughout drill
R.A.RE Speed Drills
Resistive Speed Drills
Resistive Speed Drills
Uphill Run/Stadium Steps
Parachute
Resistive Speed Drills
Resistive Speed Drills
Sled Pull
Harness
Assistive Speed Drills
Assistive Speed Drills
Downhill Run
Towing
Speed Endurance Drills
Build-ups
1.
2.
Run 40 yards, gradually building up speed and reaching full speed by 30 yards
Concentrate on proper sprint mechanics i.e., arm swing, knee lift, heels to hips, etc.
Flying 30's
1.
2.
Run 60 yards, gradually building up speed and reaching full speed by 30 yards, then sprinting the final 30
yards
Concentrate on proper sprint mechanics throughout the drill
30-30-30’s
1.
2.
Run 40 yards, gradually building up speed and reaching full speed by 30 yards
Concentrate on proper sprint mechanics i.e., arm swing, knee lift, heels to hips, etc.
Ins and Outs
1.
2.
Run 60 yards, gradually building up speed and reaching full speed by 30 yards, then sprinting the final 30
yards
Concentrate on proper sprint mechanics throughout the drill
Speed Endurance Drills
Speed Endurance Drills
Speed Endurance Drills
Build-ups
Flying 30’s
Speed Endurance Drills
Speed Endurance Drills
30-30-30’s
Ins-and-Outs