Speed: The ability to achieve high velocity.

It’s a manifestation of explosive force

applied to a specific task but is often incorrectly perceived as independent from or
incompatible with strength.

I. Movement Mechanics
a. Rational technique and speed strength preparation begins with a working
knowledge of basic mechanics.
b. Most sport techniques require rapid force generation
c. One of the basic objectives of speed training is to increase impulse
production.
i. This is done by generating greater force in a given time
ii. Improving rate of force production
d. Stretch –shortening cycle: A functional movement ( ballistic in nature)
that begins with a preparatory countermovement in which the involved
muscles are rapidly and forcibly lengthened, or stretch loaded and
immediately shortened in a reactive or springlike manner.
i. SSC performance is independent of maximum strength in highly
trained athletes
1. Training should include plyometrics
2. and Basic Heavy resistance movements
Note: Eccentric Ground reaction Forces during a sprinters stride can exceed four times
the body weight. As these forces increases, it is integral that the eccentric strength
needed to brake also increase during the initial lengthening action and the elastic /reactive
strength needed to recoil in to the subsequent shortening action.

e. another basic objective of speed training must be to improve eccentric and

reactive qualities of strength
II. Simple vs functional movement speed.
a. Speed of execution in complex multijoint movements is determined by
neuromuscular mechanisms and associated metabolic process.
b. Velocity in such actions is usually expressed in functional terms such as
i. Reactive ability
ii. Explosive strength
iii. Endurance
iv. Motor coordination
c. These correlate poorly with movement velocity in unrresisted single joint
actions. Expressed in independent forms
i. Motor reaction time
ii. Individual movement time
iii. Ability
1. These parameters are mainly determined by the rate of
muscle shortening, which is a function of
a. Excitability of neuromuscular system
b. Contractility of neuromuscular system
c. Number of active sarcomeres in series
 d. Motor unit composition and maximum shortening
velocity of respective muscle fibers due to cross-
bridge cycling rate and ATPase activity
Note: Isometric or low velocity strength is primarily a function of muscle cross-sectional
area, whereas power and high-speed force output are determined by the percentage of
type II motor units.
III. Reactive ability vs. Reaction Time
a. Reactive Ability: Important characteristic of speed-strength
i. Can be improve through explosive training
b. Reaction Time: Movement action time or performance
IV. Running Speed
a. Sprinting is a series of ballistic strides in which the body is repeated
launched forward as a projectile.
i. Running speed is the interaction of stride frequency and stride
length
1. Stride Frequency:
2. Stride Length: related to body height and leg length,
making it unique fore each individual. It is determined by
the impulse generated during ground contact.
a. Elite sprinters achieve greater stride length and are
capable of increasing it until about 49 yd from a
static start. Novices achieve their’s at about 27 yd
b. Elite sprinters achieve greater stride frequency and
are capable of increasing it until about 27 yd from a
static start. Novices achieve their maximum stride
frequency at 11 to 16 yd.
c. Elite sprinters produce greater initial force and
velocity at the start achieve a greater rate of
acceleration and reach maximal velocity after about
5 to 6s 49 - 60. Novices reach theirs at 22 to 33 yd.
3. As running speed approaches maximum, the frequency
changes more than length and is therefore more important
in determining final velocity.
4. As the athlete accelerates to his her or maximum stride
rate, ground contact time decreases. ( e.g., from < .2 s
during the start acceleration to < .1s at the top speed), and
impulse production becomes increasingly dependent on the
ability to generate explosive ground reaction forces.
Reminder: Running speed is the interaction of stride frequency and length. Both are
important during initial acceleration, but stride rate has a greater impact on maximum
velocity. As speed increases, impulse production becomes increasingly dependent on the
ability to generate force rapidly.

V. Sprint performance and Stride analysis

a. Elite sprinters are capable of achieving top speeds up to 26 mph (12 m/s)
by executing approximately five strides per second; the duration of the
support phase is .8 to .10s
b. Flight phase ranges from .12 to .14 s
c. Forward foot-swing velocity during recovery can exceed 44 mph ( 20 m/s)
i. Optimal leg recovery patterns are characterized by
1. good knee flexion
2. high knee lift
3. rapid foot descent,
4. Foot moving rapidly backward on ground strike
5. Foot contact directly beneath or a very short distance in
front of the center of gravity
a. Elite athletes effectively minimize horizontal
braking forces and vertical displacement during
each foot strike and produce greater impulse by
generating peak forces earlier during ground
support.
b. Late recovery and early support mechanisms are
critical to efficiency and performance.
6. As the recovery leg swings forward, eccentric knee flexor
activity controls its forward momentum and helps efficient
touchdown.
a. Consequently, maximum muscle lengths and e
extremely high stretching rates are achieved in the
hamstrings group. This muscle group’s activity then
switches from eccentric to concentric action and
continues briefly in to support phase, facilitating
power transfer to the leg.
b. During the ground support, the role of the plantar
flexors is indicted by the high moment at the ankle
joint.
i. Elastic strain energy is stored and recovered
(via SSC action) in the calf, or
gastrocnemicus and soleus muscles
Eccentric Knee extensor activity also allows
elastic energy to be stored recovered in the
quadriceps muscle group, again help transfer
power to the leg.
c. Effort during the late support phase is neither
essential to sprinting efficiency nor a high risk
perfor for injury according to the available research.
This suggests that so called triple extension of the
hip, knee and anel during ground support must be
directed toward generating propulsive as early as
possible (i.e., once the foot touches down from the
front side of the body rather than pushing from the
 back side). Optimal recovery mechanics are thus
another i
d. The role of the arm and torso action during
sprinting is two fold.
i. One is mechanical, as the axial angular
momomentum resulting from
forward/backward leg movement is off set
via contalateralarm action and trunk
rotation.
ii. Other is neuromuscular and relates to central
innervation
iii. Explosive arm action should be approached
as a means of facilitating leg action.
VI. Sprinting technique
a. Sprint form running drills are usually aimed at three respective technique
variants
i. Drive
1. Acceleration
2. Push off action
a. Horizontal thrust with body low
b. Piked Trunk
c. Powerful arm action through greater range than
stride technique
d. Full-range driving action with exaggerated knee-lift
ii. Stride
a. Full flight striking or pushing action
b. Running tall posture
c. Smooth and continuous movement
d. Full-range arm action ( forward swing to shoulder
height, backward swing to the hip)
e. Clawlike striking action from high knee lift.
iii. Lift
1. Kick at speed pulling action
2. Running tall posture, rapid knee lift
3. Full range
iv. It is important to focus on three aspects of sprinting mechanics
when applying each of these technique variants.
1. eye focus ( the athlete should look where he or she intends
to go)
2. Arm action ( the athlete should facilitate leg action with
aggressive hand and knee hammering or punching
3. Leg action (the athlete should move the leg explosively and
minimize ground contact time).
Note: These should be practiced and perfected at learning speed before trying to apply
them at full speed.
VII. Sprinting training goals
a. Braking forces at ground contact should be minimized by planting the foot
directly beneath the athlete’s center of gravity and by maximizing the
backward velocity of the lower leg and foot at touchdown.
b. Brief ground support times must be emphasized as a means of achieving
rapid stride rate.
i. This requires a high level of speed strength
c. Eccentric knee flexor strength is the most important determinant of
recovery as the leg swings forward.
i. The practical implication is the importance of functional training
of the hamstring muscle group with respect to it’s biarticular
structure and dual role of simultaneous concentric hip extension
and eccentric knee flexion during the late recovery phase.
VIII. The goal of sprinting is to achieve high stride frequency and optimal stride
length by
i. Maximizing the backward velocity of the lower leg and foot at
ground contact
ii. Minimizing vertical impulse and horizontal braking forces
iii. Emphasizing brief ground support time, explosive force
production, and rapid strate
iv. Developing eccentric knee flexion strength to improve leg
recovery mechanics and place the foot properly at touchdown.