Easy Ways to Improve Your Sprinting Speed
Several workouts train you to be fast, but it’s equally important to understand the phases and how to run them.
DRIVING PHASE 0-30 meters
This is your driving phase, you need to come out of the blocks by staying low, with a body angle of 45-degree, and execute a perfect triple extension, ankles, knees, and hips. Apply as much force as possible into the ground and drive your arms and knees as fast as you can. At the 25 to 30-meter mark, transition into the acceleration phase
THE TRANSITION 30-40 meters
This is your transition and acceleration phase, in this phase, you are pushing your hips forward and applying force into the ground while your body gradually comes up straight. On ground contact, its two movement executed as one. Propel with a Bound and pull back at the same time.
THE TOP SPEED 40-70 meters
This is your maximum velocity phase, you should be at your full speed and frequency. Your body should be upright, but slightly leaning forward, standing tall and attacking the ground from the top down. You will only be able to reach your real top speed if your phases 1 and 2 have been executed properly, the maximum velocity will last from two to three seconds.
SPEED MAINTENANCE 70-100 meters
This is your maintenance phase. All you want to do is to maintain your current speed by reducing the time your feet spent on the ground. At that point, you can’t accelerate anyway. So don’t try to accelerate, just try to decelerate less rapidly than your competitions. Don’t over-stride when getting closer to the finish line, it will cause a breaking effect, which will automatically reduce your speed velocity drastically.
WAYS TO IMPROVE YOUR SPRINTING SPEED
Improve Stride Length
Many runners make the mistake of taking lots of short, choppy steps when they try to run fast. A better option is to take longer strides, and make them as powerful as possible. To lengthen your stride, focus on getting full triple extension on your back leg, rather than attempting to reach forward with your front leg. If your foot lands in front of your center of gravity during acceleration, it will slow you down, so focus on driving your feet back at ground strike instead of just letting your feet smack the ground. Pro NFL Player: Marcelis BRANCH
GRADUAL SLATS INTERVALS PARACHUTE RUN 200m Athlete: Mark PIGHETTI
Perform Sled Drags or Push
Another way to practice an efficient acceleration from the start, is to perform a 20 to 30-meters SLED PUSH exercice to mimic your drive phase. The weight on the sled should be accordingly choose, in a way it doesn’t impaired on your natural running form and efficiency. The key is, as with the WALL DRIVES exercice, is to achieve a triple extension with your pushing leg while you powerfully drive your front knee forward, then attack the ground down to allow your body to propel it self forward. Don’t over reach and pull only with your hamstring.
Gestural Speed Arm Swing Mechanics
An easy way to gain more velocity is to make sure your arms are moving efficiently with a tremendous gestural speed without compromising by reducing your range of movement. 200m Athlete: Adreana NOEL