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Speed Experts
Increase Speed in just 30 Days

In chapter 1 we defined speed as the ability to cover a certain distance from point A to point B in the shortest time possible. We said that speed consists of two components: acceleration and top speed. Acceleration is determined by how much time it takes a player to reach his top speed. Top speed is determined by the maximum possible yards per second a player can run. As we stated in chapter 1, acceleration is more important than top speed in the game of football. Therefore, the speed drills described in this chapter are geared toward developing acceleration.

Many coaches and athletes feel speed is simply inherited, and regardless of what they do they cannot improve it. This perception is true to a certain extent. If you run a 5.5-second 40-yard dash, you most likely won’t be able to get your time down to 4.5 seconds. But it is possible to lower your 40-yard time by .3 to as much as .5 second. This has been demonstrated many times by using the following drills within the program outlined in chapter 9. Not only do players get faster, they also put on 20 to 40 pounds of solid muscular body weight when interval speed training is done in conjunction with strength training.

Developing Your Speed
Developing speed doesn’t simply happen in two to three weeks. It takes a disciplined effort day after day, week after week, year after year. Don’t become discouraged; you will get faster if you put forth the effort over a period of time. There are basically two ways to improve speed: by improving technique and running mechanics and by strengthening your legs. While chapter 5 focuses on lifts that strengthen your legs, as your legs get stronger these speed drills will convert this new strength using proper neuromuscular recruitment patterns specific to increased sprinting speed. Most players don’t have good running mechanics; thus if they improve their technique, they’ll get faster. Moreover, the stronger your legs are, the more force they apply against the ground (see chapter 2), and the faster you run. You cannot reach your full speed potential by simply running sprints. A number of training elements must be fused together in order to achieve maximum speed potential.

Speed is the product of stride length and stride frequency. Stride length is the distance you cover with each step as you run. Stride frequency is the number of steps that you take per second. Your speed can be improved by increasing your stride length and/or stride frequency. Most experts on speed training agree that improving stride length attains the best results. Stride length is improved by increasing the forces produced by the muscular contraction of the leg and hip muscles against the ground. Strength training and power drills enable you to contract your muscles more forcefully. Stride frequency can be enhanced by concentrating on warm-up drills before each workout on a year-round basis. These drills, detailed in this chapter, are designed to develop mechanically efficient sprinting form. Combine sprint running with strength training (chapter 5) and active flexibility drills (chapter 4) to improve technique to develop an effective program to develop maximum speed.

Some coaches consider plyometrics a good way to improve power. However, only light plyometrics are included in our workout schedule because experience teaches us that when heavy plyometrics or any shock training (such as depth jumping) are done in combination with strength training, the result is often overtraining, injuries (especially shin splints), and loss of speed.

Warming Up for Speed Drills
You would not want to start any of these drills with cold muscles. A hamstring pull - which can set you back for three or four weeks - is very possible unless you warm up properly. Be sure to do the warm-up drills and stretching routine described in chapter 4 before doing any of the speed drills. The speed drills are to be done with as much intensity as possible, but do the first few repetitions of the workout at about 75 percent intensity and gradually increase the intensity of the drills.

Sprint Technique
In chapter 1 we discussed that sprinting consists of acceleration and top speed mechanics. Acceleration mechanics consists of the starting stance and the first six to eight strides coming out of the start with a good forward lean. Top speed mechanics consists of proper arm and leg actions with the body in an upright posture during the drive and recovery phases.

Acceleration Mechanics
In order to get the most benefit out of these speed drills, you need to start with good sprinting form. With this in mind, here are some basic tips to help you do these drills with the best possible sprinting technique.

Starting Stance
This will teach you how to get into a good starting stance, a necessity for doing most of the drills. This is the same stance that you use to start the 10- and 40-yard sprints when testing.

Place your front foot three to six inches behind the starting line.

Place your hand, high on fingertips, opposite your front foot and directly on the starting line, with your thumb and forefinger parallel to the line.

Place your other hand to the hip of the forward leg with your elbow up.

Be sure your back foot is 6 to 12 inches behind the heel of the forward foot.

Raise your hips slightly above shoulder height and lean forward so the shoulders are slightly ahead of the starting line.

Shift the majority of your body weight onto the front leg and hand.

Focus eyes two to three feet in front of starting line.

Acceleration Phase
The forward lean during the acceleration phase puts the body in a pushing position. This is because the action of the legs occurs behind the center of gravity, thus emphasizing the triple extension (extending the ankles, knees, and hips).

Drive off the balls of the feet extending completely at the ankles, knees, and hips.

Drive your arms vigorously.

Top Speed Mechanics
The following are some sprinting techniques to be conscious of when doing the speed drills described later in this chapter. During one stride the leg cycles through two different phases: the drive phase (triple extension when the foot pushes against the ground) and the recovery phase (when the foot leaves the ground and the thigh swings forward from the hip). The basic thing to remember when sprinting at top speed is to learn how to run relaxed. Your muscles cannot respond if you are tense. Most injuries occur when you tense your body trying to shift gears into a higher speed. Learn to relax your hands, shoulders, neck, and face when sprinting.

Arm Action
Proper arm action does more than anything else to improve sprinting technique. The lower body sprinting action mirrors arm action; thus, if you have problems with your arm action you will have problems with your leg action. The arms act as the motor and the legs are the wheels reacting to the arms. The harder your arms drive, the more force the legs apply against the ground.

On the backswing, swing your hands just below the waist, with elbows at approximately a 120-degree angle.

Drive elbows back so they rise above the shoulders, with the elbows closing to 90 degrees.

On forward swing, bring hands up to the mouth, as if eating an ice cream cone. Keep the angle of your arms tight and your body relaxed.

It is important to keep the shoulders squared so that the arms swing independently of them.

Drive Phase
Though the ankles, knees, and hips are extended, it is important not to attempt to push against the ground during top speed. Quickly and lightly push off the ground for maximum drive.

Land on the balls of the feet, extending completely at the ankles, knees, and hips. Don’t try to drive off the toes.

Be light and quick with your feet using a pawing-like action.

Recovery Phase
Relax as the thigh swings forward and naturally let the foot strike the ground in preparation for the drive phase.

Swing heel up to hips by flexing at the knee joint. The higher the heel comes up to the hips, the shorter the arc becomes when the thigh swings forward.

The thigh swings forward and up naturally. Just keep relaxed and let it happen.

The lower leg extends as the foot reaches for the ground. Again, let it happen naturally.

From Complete Conditioning for Football by Michael Arthur and Bryan Bailey.
Copyright 1998 by Human Kinetics Publishers, Inc. Excerpted by permission of Human Kinetics, Champaign, IL. Available in bookstores, by calling 1-800-747-4457, or visiting www.HumanKinetics.com. $18.95 plus shipping/handling.

Check out Speed Experts to get in-depth speed training information. Learn how you can increase your speed in just 30 days with a speed training program that's right for you.