Speed Training Article Summaries

Speed Training Article 1 Summary

“Some Reflections on Maximum Speed Sprinting Technique”

By Winifred Vonstein, Team Leader for Men’s Sprint of the German Athletic Federation

            The first point that Vonstein made is that sprinting should not be regarded as a “simple, natural activity,” but it is actually a technical skill that must be learned.  In order to be an effective speed coach, it is essential to look at the factors of technique in sprinting such as the maximum speed phase which takes up 65% of a 100 meter race, the acceleration phase which takes up 30%, and reaction time taking up less that 1%.  Clearly, this means that we should really focus on training the maximum speed phase.  Traditionally, when training sprinting technique the emphasis has been on the driving phase with the legs behind the body’s center of mass, using mostly the quadriceps femoris.  However, after numerous studies were performed analyzing the technique of the fastest sprinters, it was realized that the “braking phase” in which the legs are in front of the center of mass is actually where the training emphasis should lie.  In summary, the most effective sprint technique is as follows:  nearly upright body, high knee action followed by a very active striking of the foot, slight knee extension, full extension of the ankle and hip joints.  To break it down even further…

The Supporting Phase – run tall, keep pelvis upright, keep tension in abdominals and dorsal muscles, striking/clawing the ground

Strength as related to Sprinting – hip extension is of great importance, therefore focus on the gluteal muscles, the adductor muscles, and the hamstring muscles.  Hamstrings being the most important!  Hamstrings are the main extensor of the hip and are the primary muscles involved in producing max horizontal speed. 

-Push, not pull!  The sprinter should focus on the striking and pushing action rather than a pulling motion.

Speed Training Article 2 Summary

“Speed-Strength Training Basics: Tips for All Athletes from All Sports”

By Derek Hansen, CSCS, SPS Athletic Training Group

Key Points:

1. “Speed is an acquired skill.”  Yes, genetics do have influence, but some of the top sprinter’s in the world are in their mid thirties and older.  This means that it is something that they developed over time, a learned skill.  Four qualities that a sprinter must develop are: technique/posture, neuromuscular recruitment, maximal strength, and flexibility for increased range of motion. 
2. An athlete must train for their sport.  Training speed for a 100m sprinter is a lot different than training speed for other team sports.  Team sports athletes should focus on training the acceleration phase due to the fact that a team sports athlete will generally only accelerate for 5-30 meters. 

3. “Speed Reserve” – increase the athlete’s top speed in order to increase the “speed reserve” for sub-maximal activities. 
4. Technique/Posture – optimal accelerating position is a 45 degrees from the ground lean position.  The posture will gradually become more upright as the athlete continues to accelerate.  Don’t forget that the body works together.  The arm drive helps to bring the knees up more quickly. 
5. Drills for Acceleration/Speed

-Push-Up Start Drill

-Med-Ball Push Start – develops starting strength and overall power

-Falling Start – helps to maintain a relaxed form

6. Maximal Strength

Squats, Pulls, Presses at high intensity (85-100% of max) with low reps (2-5) and adequate recovery (2-5 minutes) is best for training strength and explosive power

7. Explosive and Elastic Power – Jumps and Med Ball Throws, progressively
8. Flexibility – increase stride length, increase speed; be sure to include passive stretchin and dynamic flexibility