You can increase your speed potential by training!
The Importance of Speed in Team Sports
The 40-yard dash has become a cornerstone of athletic evaluation in the sports world for several reasons, for example:
- Recruitment: It’s a reliable indicator of an athlete’s potential.
- Improvement Potential: Everyone can benefit from speed training.
- Comprehensive Assessment: It evaluates various aspects of sprinting, including the start, acceleration, and top speed.
The Science Behind Speed
- Ground Contact: Quick ground contact is essential for fast sprinting. Athletes aim for .12-.15 seconds between ground contacts during the later stages of the race.
- Turnover: Fast turnover isn’t only about force application. It’s about efficiency and technique.
- Body Mechanics: Aggressive scissor kicks and pushing through the ground are crucial for acceleration.
- Posture: Maintaining an upright posture and neutral hips is vital for optimal speed.
Training for Speed
- Targeted Training: Focus on specific aspects like acceleration, top speed, and strength.
- Variety: Incorporate different training methods, such as hill sprints, heavy resistance sprinting, and plyometrics.
- Proper Coaching: Using video analysis and expert guidance to refine technique.
- Mindful Dosage: Tailor training volume and intensity based on the athlete’s needs and the season.
The Role of Strength and Technology
- Strength Training: While not always necessary, it can benefit many athletes, especially those with longer ground contact times.
- Technology: Video analysis and tools like the treadmill can provide valuable insights and data.
Key Takeaways for Coaches
- Prioritize Speed Training: Make it a core component of your athlete’s development.
- Focus on Technique: Teach proper form and mechanics.
- Utilize Technology: Leverage video analysis and other tools.
- Individualize Training: Tailor programs to meet the specific needs of each athlete.
By following these guidelines and incorporating the latest research, coaches can help their athletes achieve their full-speed potential.
Remember, in other words, speed is a skill that can be developed with proper training and coaching.
