The Bottom Line:
Here is a summary of the main points in the given text, written in first-person perspective with 5 bullet points:
- I believe that simpler exercises are often better for training max speed, such as using a technique stick to focus on hip and trunk control while practicing quick ground contact and rapid recovery.
- Although resistance-based training and weighted sleds can be effective for improving acceleration, they may not be the absolute best for developing max speed due to the increased ground contact time.
- I recommend using drop dumbbell snatches to a hip block or box to train the nervous system to fire rapidly, progressing from slow movements to faster, more specific ones while maintaining proper trunk control and foot positioning.
- Combining plyometric exercises, such as skips for distance with quick ground contact time, with sprint training using sleds or without can be an effective way to potentiate and improve max speed performance.
- I emphasize the importance of minimal ground contact time and the principles of impulse when training for max speed, as well as the potential protective benefits of certain plyometric exercises for the hamstrings.
The Importance of Acceleration and Max Speed in Open Skill Sports
The Role of Acceleration and Max Speed in Open Skill Sports Performance
Acceleration and max speed are two critical components of success in open skill sports. The ability to quickly change direction, burst through gaps, and chase down opponents or balls can often be the difference between winning and losing. While both acceleration and max speed are important, they play slightly different roles in open skill sports performance.
Acceleration is the rate at which an athlete can increase their speed from a standing start or slow speed. This is crucial for athletes who need to make quick, explosive movements to gain an advantage over their opponents. Examples include a football player bursting through the line of scrimmage, a basketball player driving to the hoop, or a soccer player making a quick cut to lose a defender.
Training for Acceleration and Max Speed
To improve acceleration, athletes can focus on exercises that develop lower body power and explosiveness, such as plyometrics, weightlifting, and resisted sprints. Technique drills that emphasize proper body positioning and quick ground contact time can also be beneficial.
Max speed, on the other hand, refers to the highest velocity an athlete can reach while sprinting. This is important for athletes who need to cover long distances quickly, such as a wide receiver running a deep route or a soccer player chasing down a long ball. Max speed is largely determined by genetics, but can be improved to some extent through specific training.
To train for max speed, athletes should focus on exercises that improve nervous system firing and minimize ground contact time. Plyometric exercises like skips for distance and drop jumps can be effective, as can sprinting with light resistance such as a weighted sled. Technique drills that emphasize proper arm and leg action, as well as maintaining an upright posture, can also help athletes reach their top speed more efficiently.
Incorporating Acceleration and Max Speed Training into a Program
When incorporating acceleration and max speed training into an athlete’s program, it’s important to consider their specific needs and goals. For example, a football lineman may prioritize acceleration training to improve their ability to explode off the line of scrimmage, while a soccer forward may focus more on max speed training to improve their ability to chase down long balls.
It’s also important to balance acceleration and max speed training with other aspects of an athlete’s program, such as strength training, conditioning, and sport-specific skill work. Overemphasizing one area at the expense of others can lead to imbalances and increased risk of injury.
Ultimately, the key to success in open skill sports is the ability to combine acceleration, max speed, and other athletic qualities in a way that allows athletes to react quickly and effectively to the ever-changing demands of their sport. By incorporating specific training for these qualities into a well-rounded program, athletes can improve their performance and gain a competitive edge on the field or court.
Mastering Sprinting Technique: Dorsiflexion, Hip Position, and Ground Contact Time
Dorsiflexion: The Key to Minimal Ground Contact Time
Dorsiflexion, or the upward flexion of the foot at the ankle joint, plays a crucial role in achieving minimal ground contact time during sprinting. By maintaining a dorsiflexed position throughout the gait cycle, athletes can optimize their foot strike and minimize the time spent on the ground. This allows for a more efficient transfer of energy and propulsion forward.
While some sports scientists debate the importance of holding dorsiflexion at max speed, slow-motion video analysis of elite sprinters, such as Justin Gatlin, suggests that maintaining this position is a common technical element among the best in the world. Incorporating drills that emphasize dorsiflexion, such as skipping with a technique stick, can help athletes develop a feel for this position and improve their sprinting technique.
Hip Position and Trunk Control
In addition to dorsiflexion, proper hip position and trunk control are essential for efficient sprinting technique. During max speed sprinting, the hips should remain in an upright position, allowing for optimal power generation and transfer. Maintaining a stable and controlled trunk helps to minimize rotational forces and keeps the body aligned in the direction of travel.
Exercises that focus on hip position and trunk control, such as the drop dumbbell snatch to a hip lock or box, can be beneficial for developing these technical elements. These exercises allow athletes to practice maintaining proper hip position and trunk control while also emphasizing the rapid ground contact and recovery needed for max speed sprinting.
Plyometric Training for Max Speed
Plyometric exercises, which involve a rapid stretching and contracting of muscles, can be highly effective for developing the explosive power and quick ground contact time required for max speed sprinting. Skips for distance, with an emphasis on quick ground contact and rapid recovery, are an excellent plyometric drill for this purpose.
When performing skips for distance, athletes should focus on driving the knee up and extending the leg rapidly, while maintaining a dorsiflexed foot position. The goal is to minimize ground contact time and maximize the distance covered with each skip. Incorporating plyometric drills like this into a comprehensive training program can help athletes improve their max speed sprinting technique and performance.
Resistance Training for Speed: Weighted Sleds and Velocity Decrement
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Using Weighted Sleds for Speed Training
When it comes to training for maximum speed, using a weighted sled can be an effective tool. By adding resistance, typically around 10% of the athlete’s body weight, you can increase the time it takes to cover a sprint distance compared to running without the sled. This helps to develop strength and power specific to sprinting.
One way to utilize weighted sleds is to see if an athlete can maintain their unresisted sprint time over a certain distance, such as 30 yards, while pulling the added weight. This challenges them to generate more force against the resistance to match their normal speed.
Velocity Decrement in Sled Training
While weighted sleds are beneficial for speed development, it’s important to be aware of the concept of velocity decrement. Because of the added resistance, ground contact times will be slightly longer compared to unresisted sprinting. This means sled work is more conducive to acceleration development than maximum velocity.
However, by improving acceleration, you can reach higher top speeds more quickly. So even though the sled training itself is slower than unresisted sprinting, it still transfers to better overall speed performance. The key is using an appropriate weight that doesn’t slow the athlete down too much, hence the 10% body weight guideline.
Progressing to More Specific Max Speed Drills
As effective as weighted sleds can be, to truly train for maximum speed, you need to incorporate exercises with very short ground contact times and high movement velocities. Sleds are somewhat limited in this regard.
One great option is to perform skips for distance over mini-hurdles or markers, focusing on spending as little time on the ground as possible between each skip. This helps ingrain the rapid leg exchanges and minimal ground contact needed for top speed sprinting.
Pairing these skips with sled work or unresisted sprints is a great way to potentiate the nervous system for fast, powerful movement and then transfer that to more specific sprint distances. The ultimate goal is always to move as quickly as possible with the shortest ground contacts you can manage.
Plyometric Exercises to Enhance Max Speed and Protect Against Injury
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Drop Dumbbell Snatch to Hip Block or Box
The drop dumbbell snatch to hip block or box is an advanced plyometric exercise that can help improve max speed. Start with your swing leg forward and the dumbbell in the same hand. Drop the dumbbell and quickly catch it in a hip block position or on a box. Focus on minimal ground contact time and a quick, powerful movement. This exercise helps train the nervous system to fire rapidly, which is crucial for max speed.
A-Skips for Distance
A-skips for distance are another effective plyometric exercise for enhancing max speed. Set up two wickets or use field markers as targets. Perform quick, powerful skips, focusing on driving up and extending the leg. The goal is to have rapid ground contact and a quick reaction out of each skip. This exercise not only helps improve max speed but also provides a protective mechanism for the hamstrings by training them to fire fast without excessive stress.
Combining Plyometrics and Sprint Training
To maximize the benefits of plyometric exercises for max speed, consider combining them with sprint training. Start with a potentiation exercise, such as drop dumbbell snatches or A-skips, to prime the nervous system. Then, follow up with sprint training using a light sled or without resistance. This combination can help improve both acceleration and max speed. Remember to focus on minimal ground contact time and powerful, rapid movements throughout the training session.
Putting It All Together: Sample Speed Training Workout
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Warm-Up and Technique Drills
Begin your speed training session with a dynamic warm-up, focusing on exercises that activate the muscles and prepare the body for high-intensity work. Incorporate technique drills using a technique stick to reinforce proper sprinting mechanics. Perform 5-6 sets of 15-20 meter drills, emphasizing quick ground contact and rapid recovery.
Weighted Sled Sprints
Utilize weighted sled sprints to improve strength and power during acceleration. Load the sled with approximately 10% of your body weight and perform sprints over distances of 30-50 meters. Aim to maintain a high velocity despite the added resistance. Monitor your sprint times to ensure you are still able to maintain a fast pace, such as running a 4.6-second 40-yard dash with the added weight.
Plyometric Exercises for Max Speed
Incorporate plyometric exercises that emphasize quick ground contact time and explosive power. Perform A-skips for distance, focusing on driving the knee up and extending the leg rapidly. Set up two wickets or use field markers as targets to guide your skips. Concentrate on minimizing ground contact time and generating powerful strides. If wickets are not available, use alternative markers such as cones or yard lines on a football field.
Progress to drop dumbbell snatches to a hip lock or box to further develop power and speed. Begin with the dumbbell in the same hand as your swing leg, drop the weight, and explosively drive the knee up while catching the dumbbell in a hip lock position. Maintain a slight bend in the knee and focus on toe-off position for optimal transfer to sprinting mechanics.
