In virtually all sports, a major component of success is the ability to accelerate and then to maintain speed.
But training to improve all aspects of speed is not just a simple matter of simply trying running fast. There are a number of components of speed that can be trained differently, and there are some pointers to keep in mind that will help with technique.
Starting speed is the ability to go from a stationary state to begin to be in motion. It is a crucial component of sports and is sometimes called first-step quickness. In competitive, team sports the first step can mean getting a lead on a defender or stopping an offensive player, so it is not surprising that this component is so crucial. This element of sport is improved primarily by training the nervous system with reaction drills that last less than a second.
Acceleration is the ability to attain maximal speed in the shortest period of time. Improving the athlete’s stride length and stride frequency are the targets of this phase of training. Stride length is the amount of distance the athlete can cover with one full stride, and the stride frequency the speed with which the athlete can move their legs with one stride. These drills may last for only a few seconds.
Speed endurance is the ability to sustain peak speed for as long as possible without becoming fatigued. It is influenced by the three major energy systems in the muscles, but primarily the anaerobic and aerobic systems since the athlete may be called on to sustain top speed for more than a minute or two.
Speed efficiency has more to do with technique than a time frame or specific energy system. It is important because a flexible athlete will have better efficiency of movement because the body will be able to move through the optimal range of motion with the highest efficiency (getting more while costing less energy to move). Flexibility and coordination also allows an athlete to utilize the optimal movement patterns that will lead to increased stride length.
The example of a football player is listed below to illustrate the hints to improving sprint technique.
The Arm Swing: Start in a 2-point stance with hands relaxed, fingers curled in, and thumb on top. It is important to drive maximally with the first two steps as they are the most significant for getting into gaps and avoiding tackles and blocks. The drive should also be felt in his arms. The player drives back with the elbows (hammering down), ensuring that they do not flare outward or that his hands do not cross his body at anytime while running in a straight line. This will help keep him moving forward instead of side to side. However, when changing directions, his arms should cross the body to assist in the lateral movement.
Body Position: The head is up and eyes are focused toward the end of the field. The head is also in line with the spine in a neutral position, held high and square. His stomach is braced which will provide a solid anchor for the legs and foster a forward leg drive and extended stride.
Leg drive: The legs should be in full leg extension with the rear leg pushing off the field followed by driving the leg forward with a high knee action and a quick foot strike to the ground, which can be best described as “clawing” the ground. The quick and forceful ground contact will propel the foot back up. This is all done in conjunction with the arm swing/hammer down to assist drive forward. When sprinting, he should land on the “ball” of his foot at all times with his feet pointing forward straight down the lane.