Carter demonstrates his first, second, third, fourth and fifth step quickness. Before applying it towards his 10 yard explosive sprint over hurdles that progressively increase in distance from one another forcing to increase stride length correctly.
When we teach or talk about linear speed, what are we trying to identify? When looking to improve speed there are five ways that can help excel an athletes running mechanics.
– Improve Sprinting Form and Technique
– Improve Starting Ability (First Step Quickness)
– Increase Stride Length (Distance covered heel to heel on 1 stride)
– Increase Stride Frequency (Number of Steps Taken Per Second)
– Improve Ground Contact & Flight Time
– Improve Speed Endurance
Remember: Speed = stride length x stride frequency
KEYS to improve sprinting technique:
4. Max speed
Toes up, heels up, knees up.
Arm swings:purpose – improve running mechanics and speed by providing teaching cues to the upper body while in stationary seated position. (Remember hands are the pedals to your body).
Wall drill: purpose – improve body posture, stride frequency, enhance muscle stiffness at ankle complex and improve strength of the lower body (your hips is the engine room to your body).
High knee hears: purpose – enhance timing and stride frequency while teaching quick turnover (cadence), body lean. arm action (hands have to match feet).
Box starts w/hurdles: purpose – improve starts, first, 2nd, 3rd, 4th and 5th step quickness