Track & Field

Speed       &        Sprinting


How do we improve speed in T&F or any sport?


            With correct training and education. Reduce the time spent on the ground or in the air per stride (or per hurdle clearance) by .01 of a second!


Elite sprinter ground time          =         .09 sec.

                           Air time          =         .11 sec.

                           Total              =         .20 sec.


            What are the implications per stride?


         Total strides in sprint 100M race          = 48 - 50

Total improvement in sprint 100M race         = .48 - .50 sec. improvement

                           40 yd. = 20 strides              = .2 sec. improvement


Definition of Speed      = 6 seconds of maximum effort

                                                             = The alactic energy system

                                                             = Falling & recovery & a race model


Goal #1: To design training routines that address the neuro motor (skill) patterns for the neuromuscular enhancement of speed.


            Sprinting is a skill.... a neuromuscular skill!


•Rehearse basic and advanced technical models for speed to correctly rewire or remodel the neuromuscular codes thru specific warm-up patterns.


            • Need neuro capacity to correct  error.

            • Practice makes perfect = only if practiced perfectly

            • Practice also makes permanent. Repetition of mistakes = doing skills perfectly wrong.

            • Any change in velocity (rhythm) is a change in technique.




            • Develop strength parameters for big forces.

            • One must develop sufficient leg strength to generate necessary velocity changes   during a shortened ground time.

            • You must produce a big force in a short period of time = impulse

            • Forces developed occur 70% front side and 30% backside.

            • Create specific strength in the feet and core. You are as strong as your weakest link.



Basic Technical Model For Speed

• Specific drills designed to isolate and combine joints to rehearse a series of skilled sensations to establish the exact speed of neuromotor patterns



            • “A’s”                         [ Recovery mechanics ]

                        • march, skip, sprint


            • “A” fast leg             [ Velocity mechanics ]


            • “A” fast foot            [ Acceleration mechanics ]


Recovery + Velocity Drills

            • A march

            • A skip

            • A run ( sprint )

            • Double A’s

            • Continuous A’s


            Fast Leg Drills (cues)

                        • Toe up, knee up, heel up

                        • Step over the opposite knee

                        • Cocked foot - no dangle time (swing leg)

                        • Tight back, stomach and butt

                        • Pull (claw) - push (active) foot landing



Acceleration Drills

            Fast Foot Drills (cues)

                        • Low shin angle

                        • Cocked foot (no dangle time)

                        • No butt kick

                        • Tight back and stomach

                        • Active foot landing

                        • Front side mechanics


Next: videos on:


       Methods of training to improve ground reaction and specific strength.

                        • Ladder Drills

                        • Resisted sprinting (Load then Unload)

                        • Assisted Sprinting (load then unload)