3 Key Areas for Serious Speed
It's amazing how many athletes have never been taught how to train properly; they often don't know to move when they run, or what they should be thinking about when they're in motion. Needless to say this is a huge issue when it comes to speed. If an athlete is ignorant of the basic requirements needed for speed training, they're never going to achieve their full potential. There are many drills a coach can use to help his or her athletes develop speed. However, most have a handful of basic drills that form the basis of all the other training they teach. In this short article I'd like to go over what I consider to be the 3 key drill areas that coaches should focus on in helping their athletes gain those all-important extra yards.
1. Arm action drills.
This is a very common problem area for athletes - and it's a crucial area for them to get right. Poor arm action can slow them down considerably, not least because it makes it more difficult to get lower body development right when arm action is out of whack. An athlete who takes the time to correct this area can make considerable speed gains. Common problems include swinging the arms across the body, 'doggy paddling' (letting the palms of the hands turn outwards instead of keeping them in), and breaking at the elbow (letting the arms break out of the ideal angles when swinging to and fro).
2. Correct application of force.
In order to be as quick as he/she can be, an athlete must apply as much force to the ground as possible - it's basic physics. To accomplish this athletes need to learn and internalize the correct running mechanics. Three classic training techniques for this purpose are the 'A' drills devised by Gerard Mach (former National Sprint and Hurdle coach of Canada):
*The 'A' march.
*The 'A' skip.
*The 'A' run.
All of the above help the athlete develop proper technique, strength, coordination - and speed.
3. Strength training.
The stronger you are, the more force you can apply. The more force you can apply, the more speed you have. This is the logic behind strength training for extra speed. The no getting away from it, if an athlete wants to maximize his or her speed he/she will have to commit to some gym time. Three terrific core exercises are:
*The hang clean.
*The squat.
*The dead lift.
Go for relatively heavy weights, a lower number of repetitions (1-6), and a full recovery between sets - at least 2-3 minutes.
The above 3 key training drill are really all that's needed for athletes to develop their speed. You can of course add to them, but they should form the basis of all of your speed training. Practiced correctly, with the proper commitment and diligence, and before long your protege's will be a gaining precious seconds and distance in their chosen sport.
1. Arm action drills.
This is a very common problem area for athletes - and it's a crucial area for them to get right. Poor arm action can slow them down considerably, not least because it makes it more difficult to get lower body development right when arm action is out of whack. An athlete who takes the time to correct this area can make considerable speed gains. Common problems include swinging the arms across the body, 'doggy paddling' (letting the palms of the hands turn outwards instead of keeping them in), and breaking at the elbow (letting the arms break out of the ideal angles when swinging to and fro).
2. Correct application of force.
In order to be as quick as he/she can be, an athlete must apply as much force to the ground as possible - it's basic physics. To accomplish this athletes need to learn and internalize the correct running mechanics. Three classic training techniques for this purpose are the 'A' drills devised by Gerard Mach (former National Sprint and Hurdle coach of Canada):
*The 'A' march.
*The 'A' skip.
*The 'A' run.
All of the above help the athlete develop proper technique, strength, coordination - and speed.
3. Strength training.
The stronger you are, the more force you can apply. The more force you can apply, the more speed you have. This is the logic behind strength training for extra speed. The no getting away from it, if an athlete wants to maximize his or her speed he/she will have to commit to some gym time. Three terrific core exercises are:
*The hang clean.
*The squat.
*The dead lift.
Go for relatively heavy weights, a lower number of repetitions (1-6), and a full recovery between sets - at least 2-3 minutes.
The above 3 key training drill are really all that's needed for athletes to develop their speed. You can of course add to them, but they should form the basis of all of your speed training. Practiced correctly, with the proper commitment and diligence, and before long your protege's will be a gaining precious seconds and distance in their chosen sport.
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