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Why Train for Maximum Speed?

  • Acceleration Boost: Training for max speed directly impacts your acceleration. The explosive stress of moving 2 to 5 times your body weight on one limb in a tenth of a second is unparalleled in any other training.
  • Mechanics Matter: Proper sprinting mechanics are crucial for reaching max speed. Your body should transition smoothly from an angled acceleration posture to a more upright stance.
  • Pelvic Tilt: Anterior pelvic tilt can lead to injuries, especially in the hamstrings. This tilt is often caused by tight hip flexors, emphasizing the importance of flexibility in this area.

How to Achieve Maximum Speed

  • Body Position: During acceleration, the body should be at a 45-degree angle, gradually transitioning to a more upright posture at maximum speed.
  • Pelvic Tilt: Maintaining the correct pelvic tilt is crucial for injury prevention, as anterior pelvic tilt can lead to hamstring issues caused by tight hip flexors.
  • Upper Body Focus: Your arms play a vital role in sprinting mechanics. Keeping your shoulders down and connected to your torso is key. Your arm action should involve 90-degree elbows, with your hands moving from in front of your face to behind your hip.

Drill it to Achieve it

  • Training Drills: Specific drills can help you improve your max speed. Bounding, straight leg bounds, quick steps, and thigh drives are all effective in enhancing your sprinting ability.
  • Technique Drills: Working on your front leg positioning is crucial for achieving maximum speed. Fast Claw drills and Fold and Recover drills can help refine your technique.
  • Body Position: During acceleration, the body should be at a 45-degree angle, gradually transitioning to a more upright posture at maximum speed.
  • Pelvic Tilt: Maintaining the correct pelvic tilt is crucial for injury prevention, as anterior pelvic tilt can lead to hamstring issues caused by tight hip flexors.
  • Upper Body: Proper arm positioning and movement are essential for optimal sprinting mechanics. Athletes should keep their shoulders connected to their torso, with shoulders down and a tall posture. The arm action should involve keeping the elbows at a 90-degree angle, bringing the hands in front of the face and then back behind the hip.

Training Sessions:

  • Sprint Distance: Sessions should include sprints of 30-60 yards.
  • Total Sprinting Distance: Aim for a total sprinting distance of 150-250 yards per session.
  • Frequency: Incorporate 1-2 maximum speed sessions per week to allow for adequate recovery and adaptation.

Maximum speed training may not always be directly observed in team sports, its impact on overall speed, acceleration, and injury prevention cannot be understated. By incorporating specific drills and techniques focused on maximum speed, athletes can elevate their performance and unlock their full sprinting potential. So, sprint fast and train smart!

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