Spring Skills Camp



Speed training is different from endurance or strength training. Speed is influenced by the athlete's mobility, special strength, strength endurance and technique. The improvement of running speed is a complex process that is controlled by the brain and nervous system. In order for a runner to move more quickly, the leg muscles of course have to contract more quickly, but the brain and nervous systems have to learn to control these faster movements efficiently.

Ten Tips for Speed Training

1. Sprint train twice per week, minimum.
2. Run 10 sprints, varying from 10 to 50 yards (9-46 meters).
3. Time your sprints twice per month (record and chart all times).
4. Sprint all year round. In bad weather, run the 20-yard (18-meter) dash for time indoors.
5. Use video analysis. It can be extremely valuable!
6. Perform flexibility training six times per week (see chapter 14). To improve speed, you must stretch correctly.
7. Perform plyometrics twice per week, minimum.
8. Parallel squat. If you squat but don’t go parallel, you will not improve speed maximally. You must squat to parallel, no exceptions!
9. Perform the straight-leg deadlift to strengthen and stretch the glutes and hamstrings at the same time.
10. Practice power cleans to develop an explosive start.