Techniques and Speed Development Sports

There are certain numbers that will be remembered for a lifetime. Most sports enthusiasts, most will never forget their best 100-meter sprint time, no one forgets their personal best 40-yard sprint. Why do athletes remember their personal best speed time all their lives? It is probably because speed is highly correlated with performance in most sports and speed has been shown in 2004 to predict athletic performance in  college football. For years, there were opinions about which tests were most valuable because no one really knew, which, if any of the tests would actually predict success for college athletes. A new study now provides the answers.

The researchers summarised their findings

The purpose of this investigation was to examine the relationship among 6 physical characteristics and 3 functional measures in college football players. Data was gathered on Division I college football players. The 3 response variables were 36.6m sprint (40 yards), 18.3m shuttle run, and vertical jump. The 6 regression variables were height, weight, percentage of body fat, hamstring length, bench press, and hang clean. A stepwise multiple regression analysis was performed to screen for variables that predict physical performance. Regression analysis revealed clear prediction models for the 36.6m (40 yards) sprint and 18.3m shuttle run. 
During recent years, a system of selecting athletes for college and professional sports teams has evolved into several major physical tests involving speed, agility and strength given to athletes on the same day. These tests are called the "combines". Having a good day at the combines can produce on the spot scholarships from large universities, and it can mean literally millions of dollars in sign-on bonuses and salaries for athletes entering the professional ranks. With the results of this new study, future "combines" may focus on two acceleration tests. The 40 yard sprint is king for many sports, except baseball, which uses the 60 yard distance required to run bases.

Big Ticket Items in Teaching Acceleration Techniques

There are several acceleration techniques that can be taught in a few training sessions that will increase the speed of many athletes. Techniques like Ankle Dorsiflexion, Pocket Chin Arm Swings, Acceleration Position, and the grand prize of speed training is the Valsalva Acceleration Technique.

Dorsiflexion

Most untrained athletes run with their toes pointed downward. While they may have fast leg turnover, but just like throwing a ball without using the wrist, the power is missing unless the foot is dorsiflexed (pointing up) and ready to fire off the ground. Dorsiflexion of the ankle simply means to raise the toes and, in essence, cock the foot before striking the ground. This action engages the ankle and the foot for additional power generation and this can mean additional stride length for the athlete. The Claw Drill and many of the skipping drills teach athletes to dorsiflex their feet.

Pocket-Chin Arm Swings

Without exception, teaching proper arm mechanics for maximizing running speed is the most difficult. Many athletes do not see themselves unless they are taped and they frequently gauge what they are doing with their arms based on their perception of how their arms feel during sprinting. In most cases, arms swings are incorrect and need repositioning. "Pocket / Chin" is a good way of teaching arm mechanics and the Butt Bumpers drill is the best drill I have seen for teaching correct arm swing mechanics. Have your athletes sit on the ground with both legs straight in front (side-by-side) with arms locked at 90 degrees. In slow motion, have athletes swing one arm backward until the hand reaches the pocket, and one arm forward until the hand reaches chin level (approximately twelve inches away from the chin).
This is the "pocket / chin level" position. Performing this drill in slow motion initially is a good idea until the coach sees that the athletes are getting the feeling of the arm positions. Move to half speed, then to full speed for three sets of 5 to 10 seconds. If performed correctly, it is easy to see why this drill is called butt bumpers. In 1970 I was taught to run with arm swings pointed in a straight line forward. Now we know that this instruction slightly restricts the hips during running and thus, makes the athlete run slower. The arm swings should be pointed slightly toward the centre of the body in order to maximize the hips, which can increase stride length. Too much side-to-side will over rotate the hips and cause problems. If an athlete points the arms past centre of the body, this can make the feet push off the surface in a duck-footed style rather than push the athlete straight toward the target. When you see a problem with the feet, look to the arms first for correction as there may be an easy fix here. Challenge them to perform Pocket/ Chin drills with "locked 90 degree arms" at home looking in the mirror, sideways and front ways.