S B Coaches College - Tip of the Month October 2003




		S B Coaches College Tip of the Month October 2003

Here are 5 tips from our "25 Speed Tips" tip sheet, that can be purchased from our store.

Stride frequency- The number of strides or steps taken in a given amount of time. Improving SF decreases the time b/w strides while maintaining or increasing stride length. SF maybe developed by sprint assisted training, which involves running at increased linear speed. Such training normally utilizes downhill running and towing.

Recovery inter-session- Research has shown that for higher level sprinting the Central Nervous System (CNS) is placed under great demands. This is not to be confused with Peripheral Nervous System (PNS) fatigue-muscle soreness. The CNS is the neural output determining how fast and how long your muscles will contract. CNS fatigue will not allow you to access your true speed potential. In between speed sessions, 48 hours of active recovery is needed. Active recovery techniques include: massage, contrast baths, light exercise, and proper nutrition.

Take off – Exhale, drive the arms hard, drive the back leg forward into a high knee position. Extend the whole body so there is a straight line through the head, spine, and extended rear leg. Approximate angle of the body is 45-60 degrees in relationship to the ground. Keep eyes focused ahead 2-3 yards. Keep low and run out of the blocks.

Dynamic flexibility – For optimal stride length and injury prevention an athlete needs flexibility. Athletes with tight hip flexors or a tight shoulder girdle will not run as fast as they are capable. The stretching that is performed should be similar to the activity that is being performed. Static stretching (stretch with a hold) is not very specific to sprinting. Static stretching makes one look like a statue where one assumes a posture and holds that position for a set amount of time. Sprinting is dynamic in nature not static, therefore dynamic flexibility is more important for sprinting. Multi-directional leg swings are a great way to achieve dynamic flexibility in the lower body. Arm circles and even seated arm action are both examples upper body specific flexibility. Neck and trunk rolls are also very beneficial to the sprinter.

Torso strength – The low back and abdomen should be one of the major concerns in the development of speed. All forces go through this area and if it is not strong, technical problems will become evident. Running tall requires the torso to support the upper body in a way that the attachments (arms and legs) can work together without rotations, collapsing, over-striding, hips dropping, and non-active foot placement. When strengthening the torso select exercises that will transfer to sprinting. Lying on your back and doing countless crunches does very little for strengthening the proper torso muscles.