- Big Force
- Small Time
- Proper Direction
- Optimal Range of Motion
Apply Force in the OPTIMAL RANGE OF MOTION
The range of motion your limbs and joints travel through while sprinting is a Goldilocks scenario; not too big, not too small, but just right.
If the limbs are traveling through too big a range of motion you may be wasting time and energy.
If the range is too small, you wont generate the power you need.
RELATED: Sport Specific Types of Strength
Optimal range of motion is developed by acquiring good motion through stretching and mobility work combined with dynamic mobility drills. Below we have a few of the speed training drills that help athletes develop the optimal range of motion for sprinting.
Kneeling Arm Action Drill
This drill to reinforce arm action has been around for a long time. The reason; it still helps athlete work on understanding the arm swing range of motion while running. One of the keys is that you want athletes using this drill to feel good spinal alignment with relaxed shoulders and neck.
Use this drill through various speeds, push faster until form, coordination or body position start to suffer. Then back the speed down and regain the form. Make sure the motion is from the shoulder. No “karate-chop” actions at the elbows.
Fast Leg Drill
There are many useful variations of the Fast Leg speed drill and multiple benefits. The one we are focusing on here is the range of motion. Specifically the range of motion when the leg recovers from behind the body and the thigh lifts in front. The higher the thigh lift, the more power the drive down and back can be.
This drill breaks up the sprinting motion so athletes can focus on the technical aspects. As always, great core posture is important.
Velocity Speed Formula
Both of these are important speed training drills to help athletes ability to apply force in the proper direction. These drills reinforce basics physics so athletes can accelerate faster.