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Proper Speed Training Technique We’ve all heard the saying “Speed Kills!” This is a big reason speed training is fast becoming one of the most popular areas of focus in the performance field.
Many people profess to be “experts” capable of impacting an athlete’s performance in the 40 yard dash, as well as creating an enhanced ability to develop “cat-like” agility. As a professional, it is distressing to hear all the promises made when the fact is we may not be able to deliver on those promises. It is irresponsible and only hurts the athletes that decide to put their trust in these so-called “experts.” In looking for the right individual or company to develop and implement a speed training program, some issues need to be kept in mind.
First and foremost, training proper movement is a function of biomechanics. Biomechanics is the study of human movement. Study is the key word. It makes the inference that the trainer or coach spends significant time learning how the body, a series of levers, reacts and responds to certain stimuli. It also requires a great deal of knowledge of the musculo-skeletal system.
Professionals need to understand how muscles contract and relax and which muscles are responsible for a particular function so that proper movement can be trained. This ensures a reduced risk of injury, while developing the ability to move in the most efficient manner possible.
This body of knowledge takes years to learn and put into practice. In addition, new research is always emerging. So, any responsible trainer or strength coach should be keeping up with what science is telling us.
Simplified, speed training is broken down into three components:
Each component working together perfectly ensures that the athlete is moving in the most efficient manner possible, with the least amount of risk of incurring an injury.
Research says that over 70 percent of all knee injuries are non-contact, and over 90 percent of injuries occur in the deceleration phase of running. These statistics reinforce the fact that most of what speed training entails should involve teaching athletes to stop. Simply running sprints or participating in obstacle course drills do almost nothing to improve the mechanics of running. It leaves the athlete at an increased risk of injury during training, as well as in competition. The following are a few tips to keep in mind when looking for an appropriate speed training program.
First, motor patterns are actually changed or altered, putting emphasis on the eccentric (or muscle lengthening) phase of contraction.
Second, these motor patterns are reinforced with drills that actually replicate eccentric contractions during stride and turnover.
Third, mechanics are then reinforced in real time instead of drill work to educate the athlete on applying what has been learned.
These steps are utilized in both straight-ahead speed techniques as well as lateral speed and agility drills. Once motor patterns are learned, and can be repeated without the athlete having to actually think about the movement, these skills can be translated to the practice field and competition.
Train hard, play harder! |