Speed Training for Acceleration. Speed is a product of stride length the distance your hips travel in a stride and stride frequency the number of steps you take in a given time period. However, you will not reach top speed by focusing on increasingly larger steps to increase stride length or taking short, quick steps to increase stride frequency. Both length and frequency are improved by strength so better strength application results in faster speeds.
Really, acceleration training is a form of strength training. Ground contact times the amount of time each foot spends on the ground are another important factor to consider during acceleration. During the earliest parts of acceleration, especially the first two steps, you are trying to overcome inertia the weight of your body by moving it forward as quickly as possible.
This takes a great deal of strength and power. The stronger and more efficient you are, the more you can extend your acceleration phase. Since high intensity sprint work involves recruiting specific groups of muscle fibers improves the efficiency of neuromuscular firing patterns, sprinting is taxing to the central nervous system. Once the CNS becomes fatigued, workouts quickly lose their effectiveness. Any type of speed work must be done with full recovery.
Generally speaking, that means approximately one minute of rest for every 10 yards that you run. Sprinting is a highly technical activity.
Without full recovery, both your muscles and your central nervous system will begin to fatigue quickly, reducing the short and long term effectiveness of your training. For this reason, acceleration should not be trained with fatigue present. To optimize your success, full recovery must be adhered to both in your individual workouts as well as your weekly plan. It takes roughly hours to fully recover from a speed workout. Drive the lead arm same as front leg up as you begin to sprint.
Drive out so the body is at a 45 degree angle to the ground. Keep the heel recovery low during the first strides. Drive the elbows down and back. Keep the hands loose, but not open. Arms should remain at approximately 90 degrees from the elbow. Step over the opposite knee and drive the foot down into the ground to create maximal force.
This will limit the amount of force you can apply to the ground and leads to poor acceleration. Let your upper body unfold naturally. At the beginning of your speed training season, acceleration work is used. As your athletes get stronger, you can extend out the acceleration distances. You want your athletes to be driving out as far as possible. During acceleration, the foot should strike directly below or slightly behind the hips. You must be able to drive out so your body is at a 45 degree angle to the ground and step over the opposite knee and drive the foot down into the ground to create maximal force.
Start your acceleration work on the ground and work your way up. In order to put the athletes in the best mechanical position, even without great strength levels, athletes will start with short intervals, in a horizontal position. Maximum Velocity is another way of saying running at full speed.
The point in a race, workout or game that you reach maximum velocity depends on strength levels, experience and running mechanics. However, regardless of where and when you reach full speed, there are some differences in running mechanics and effort when compared to acceleration. When running at full speed, you no longer need to try and apply the same level of force to the track as during acceleration. This is a common mistake among inexperienced athletes.
Now that you are at full speed, you will be completely upright perpendicular to the ground and your body will no longer be leaning at an angle as you were during acceleration. By continuing to try to run faster and faster throughout a run, as though you were still accelerating, you are actually going to have a breakdown in running mechanics. By continuing to try to accelerate while beginning to fatigue, you will only slow yourself down faster because you can not continue to coordinate your movements with accuracy.
What this means is that you want to ease back in the amount of effort you are expending while running, but without slowing down and losing any speed. This idea sounds contradictory and like any new skill, it takes some practice to perfect. While running, you want to continue to step over the opposite knee, but instead of driving the ball of the foot down into the ground, you are just going to tap the foot downward, letting the ground come to you.
Continue to drive the elbows down and back at the same speed, but without the same intensity as during the early part of your run. Remember, you are not going to get any faster at this point so energy conservation is important. We know that your brain tells you to keep running harder so that you do not slow down, but you have to fight the urge to do that and run smart. While this may have brought you some success in the past, how much faster and stronger have the athletes in your area become?
One of my main objectives in developing the New Complete Speed Training was to take speed training to the next level. For those coaches who have committed to making their athletes faster, I knew I had to raise the bar and deliver a resource that was not only Best In Class, but also delivered the latest and most effective and advanced techniques, drills and methods.
The base on which everything is built. This manual walks you through everything you need to know to understand and put the Complete Speed Training system into action. Coach Taft is going to give you the blueprint, drills and coaching cues you need to make your athletes faster and more explosive that the competition…but you need to make it part of your program.
But at the same time, we understand that you still may be skeptical, and as such we want to do everything we can to make this a no-brainer, risk-free decision for you. It's that simple. We stand behind this best in class speed training system and the rapid results you will achieve, but if for some strange reason it doesn't yield those results for your athletes, you get your money back.
No hassles, no hoops to jump through, just a prompt, courteous refund. Lee and I can't wait to hear about all the incredible results your athletes will have experienced just a few short weeks from now. Yes, absolutely!
Yes, Coach Taft has left no stone unturned in providing a complete blueprint for developing speed that you can use no matter what your experience level. Watching this program is simple and easy. You can either stream video from our membership area, download it to your PC or mobile device or choose the DVD option below. Attleboro, MA Dear Fellow Coach, As you well know, speed is the ultimate difference maker when it comes to success on the field or the court.
You may be a bit hesitant to believe that speed can be taught this easily. And how to perform a proper dynamic warm up regardless of the age and ability of the athletes.
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