Speed development

Question 1

Projection

Answer 1

• Athlete should aim for maximal projection of the centre of mass with each step
• Balanced blend of vertical and horizontal forces to project the centre of mass up and out

Question 2

Rhythm

Answer 2

• Should be an audible change in rhythm with every step during the course of acceleration
• Change in contact and air times that occur
• As velocity increases, ground contact time decreases

Question 3

Rise

Answer 3

• Forward body angle that shows a progressive rise
• This rise should be progressive and gradual
• More upright posture is necessary to allow the leg space to increase stride length

Question 4

Acceleration shapes

Answer 4

1. Forward-orientated torso
2. Neutral pelvis
3. Scissoring thighs
4. Acute positive shin angle
5. Flexed angle

Question 5

Toe off

Answer 5

• No lumbar extension
• Small amount of hip extension
• 90 degree angle between thighs
• Lack of full extension in knee joint of stance leg
• Front leg nearly parallel with rear leg thigh

Question 6

MVP

Answer 6

• Neutral head
• Fluid and relaxed throughout
• Greater than 110 degree knee joint at front leg
• Dorsiflexion of front leg foot
• 90 degree angle between thigh
• Straight line between rear leg knee and shoulder

Question 7

Strike

Answer 7

• Thigh recovery leg will be close to perpendicular
• Should see 20 to 40 degree gap between thighs
• ‘Strike’ is where we will observe close to maximal stretch of front leg hamstring
• Foot of front leg will begin to supinate in prep for touchdown

Question 8

Touchdown

Answer 8

• Initial contact = foot inverted and plantar flexed contacting the ground initially with the outside ball of the foot
• Swing leg foot will be tucked under the glutes with foot dorsiflexed
• Knees together
• Hands approximately parallel to each other
• Shank of the shin should be nearly perpendicular to the ground, heel directly underneath the foot