The Equipment Guys

Speed Is Not Exclusive


Speed is not exclusive. It can be taught and can be refined.

 

Yes, there are the gifted athletes who will run well no matter what is thrown at them. But for the rest of us, we need to know what to know. So, to make this quick, let’s jump right in.

 

 

What To Know 

  1. The most important muscles in sprinting are the hip flexors and hip extensors
  2. The hamstrings are not as important as you think
  3. If you are weak, you can be slow
  4. If you are too strong, you can be slow
  5. Big muscles do not equal fast speeds

The Breakdown

If we use a 40 yard dash as a standard test for speed, we can break it down into different segments.

  1. First 10 yards
  2. 10 to 20 yards
  3. 20 to 40 yards

First 10 Yards

  • Known as the acceleration phase, the drive phase or the push phase
  • Training 10 yard dash provides the quickest speed improvement results
  • 10 yard dash correlates to strength, power and plyometric training

Specific Training:

  • 5 yard sprint starts (3 x 5)
  • Heavy weight training (Cleans: 6 x 3, Squats, Deadlifts: 4 x 6 or 5 x 5)
  • Plyometrics (Line: 3 – 5 x 15 sec, Plate: 3 – 5 x 15 sec.)

10 to 20 Yards

  • Known as transitional phase or swing phase
  • Merges start to higher speeds
  • Hips become more important, heavy lifting become less important
  • Hamstring endurance is important

Specific Training:

  • Sled sprints (20 yards, just enough weight for 10% drop in speed, 5 – 10 reps)
  • Hip flexor/extension exercises (Resisted Flexion/Extension: 3 x 15, Band Iso’s: 3 x 10 – 15 seconds)
  • Bent knee GHR (3 x 8 – 12)

20 to 40 yards

  • Known as top speed or max speed
  • Hip strength-endurance is most important
  • Big lifts are least important
  • Arm strength/endurance is important

Specific Training:

  • Hip flexor/extension exercises (Resisted Flexion/Extension: 3 x 15, Band Iso’s: 3 x 10 – 15 seconds)

Check out the featured video above for examples of these exercises, as well as the wonderful equipment used to make speed a possibility.