speed training

Question 1

what are the components of running speed?

Answer 1

1) acceleration phase
2) running speed (stride frequency x stride length)
3) running technique

be able to provide tips/drills to train each of the above

Question 2

what are some ways to train the acceleration phase?

Answer 2

train the shoulders & hip flexors
- creates forward momentum
- creates longer leg swing phase

“horizontal to the ground”
- 45 degree lean
- opposite ground reaction force
- lean forward opposed to up

Question 3

how does training the shoulders create longer leg swing phase?

Answer 3

goes in opposite direction, propelling you forward

Question 4

explain the importance of shoulder hypertrophy for speed training

Answer 4

your legs can only move as fast as your arms can keep up

Question 5

give a specific example of how to train acceleration

Answer 5

uphill sprints
- creates resistance
- stimulates forward lean

Question 6

what consists of running speed?

Answer 6

combination of:
- stride frequency (rate of turnover)
- stride length (distance traveled per stride)

Question 7

explain the crural index

Answer 7

the ratio of the lower leg compared to the thigh
- long lower leg in comparison to the thigh = high crural index = better for running speed
- opposite better for strength

Question 8

give a specific example of how to increase stride frequency

Answer 8

sprint assisted training
- **downhill running **
- slingshot drills
- fast feet drills

Question 9

are sling-shot drills beneficial for the person in the front or back?

Answer 9

person in the back because the pulling & voluntary contrations = an increase leg turnover rate

Question 10

explain the importance of the hurdle height for fast feet drills

Answer 10

because it engages more hip flexor movement if they are higher

Question 11

can you explain this training progression?

Answer 11

the second image engages hip flexors more

Question 12

explain how to use agility ladders for stride frequency

Answer 12

• always remind athletes to get knees up
• do not line up too close to the ladder because the athlete should always have running head start so they come into the ladder with speed = more challenging = increase leg turnover

Question 13

what are ways to increase stride length?

Answer 13

• strengthen hip flexors
• strengthen hamstrings
• increase hamstring and gluteal flexibility

Question 14

why is stengthening hip flexors beneficial to increase stride length?

Answer 14

higher the knee goes, the more distance covered

Question 15

why is stengthening hamstrings beneficial to increase stride length?

Answer 15

slow (brake) the lower limb at the last moment possible

Question 16

why is an increase in hamstring and gluteal flexibility beneficial to increase stride length?

Answer 16

to ensure large ROM, more ground covered per stride
- produces less resistance to drive leg forward = more ground covered per stride

Question 17

can you explain the pulled hamstring when sprinting?

Answer 17

flexibility important to cover as much ground per stride

Question 18

what should you look for in a proper running technique?

Answer 18

forward arm swing
- not side-to-side

high forward knees
- knees should not flare out to the sides

balls of feet
- no forward push from a flat foot

strengthen the core
- prevent ‘counter-rotation’ of the torse from arm swing

Question 19

how would you design a speed workout?

Answer 19

workouts performed when body is fully recovered
- prevent negative feedback

proper technique should be taught
- improved run technique alone can improve speed

adequate rest between sets
- W:R >1.5 (ensure ATP recovery between reps)

should vary workouts
- speed/power workouts require 100% intensity, this can’t be done every workout

Question 20

what are some not so obvious training tips?

Answer 20

core/trunk muscles
- effectve force transfer

hip flexors (psoas major, iliacus to lift leg up)
- driving leg forward

hamstring strength
- decelerate the lower limb at last second to ensure a long stride

shoulder power
- increase arm swing

hamstring and glute flexibility
- ensure a longer stride