SPEEDBURNERS   SPEED DEVELOPMENT TRAINING

 

This information is designed to help you understand your training schedule and the expectations of you as a SPEED athlete.  Remember that whatever sport it is that you participate in, that you are a SPEED ATHLETE first!

Training Philosophy:

Our training philosophy has all our speed training on the total development of the fast twitch muscles.  It is our belief that if one trains fast twitch muscles to run slow, they will do just that and become slower.  Running slow develops a pattern of slow response.  To be a speed athlete, you must train like a speed athlete.  WORK FAST TO BE FAST!!

We are sport specific.  We apply all of our speed training to your individual sport.  We understand that certain sports require certain movements and we try to adjust and prepare you accordingly.

Your training will focus on fast twitch muscle development.  It is a process of progression which starts with the basic mechanics of running.  Here at Speedburners we do not do anything slow. We don't "condition" the body, we get it in SPEED SHAPE. There is a big difference. The word "conditioning" is not a part of our terminology.

 

Your Speed Training routine will consist of:

1.  Fundamentals of Sprinting (from head to toe)

   a.  Biomechanics of Sprinting - force applications

   b.  Biomechanics Defined:  the law of physics as it applies to        human movement

   c.  Application of Biomechanics to running:

        3 Phases of the Stride Cycle:  Drive, Recovery, and Braking

2.  Rhythm, Power and Speed Drills (Ballistic)

   a.  Create rhythm and develop muscle memory

   b.  Condition neuropathways so that muscles fire in the proper order and at the proper speed

   c.  Plyometrics - explosion/strength training

   d.  Acceleration/Velocity/Deceleration

   e.  Maintaining sprint mechanics when fatigued- adaptation to  stress

  

3.  Technical Training

   a.  Understanding the 40 yard dash, shuttle drills and cone drills

   b.  40 yard sprint technique

       1.  Drive Phase:  First 20 yards - emphasis on the start

       2.  Transition Phase:  Second 20 yards - running tall, relaxed

       3.  Finishing the race

4.  Weightroom Training - complimentary training - on your own

   a. Strengthening the speed muscle groups-hamstrings, glutes,   calves

   b.  You must have strength to accelerate - very important

   c.  Increasing postural strength (core strength)

   d.  If you want to get faster, you'd better get stronger!

5.  Warmdown/Stretching

   a.  A proper warmdown and stretch helps to alleviate muscle soreness and muscle cramping.

 

Our focus will be on all aspects of SPEED DEVELOPMENT:

SPEED - POWER - STRENGTH - EXPLOSION - ACCELERATION - TRANSITION - SPEED ENDURANCE - MAXIMUM VELOCITY - SPEED MAINTENANCE - FINISHING

The Two Components of Speed are:

1. STRIDE LENGTH
2. STRIDE FREQUENCY
   

STRIDE LENGTH: Neuromuscular coordination and integration, power, proper mechanics, sprint strength, and dynamic mobility.

STRIDE FREQUENCY: Reduce ground contact time via proper mechanics, sprint strength and speed mechanics.

PHASES OF THE 40 YARD SPRINT:

1. PHASE 1: GETTING OUT: The Start
2. PHASE 2: ACCELERATING TO PEAK VELOCITY: Drive
3. PHASE 3: MAINTAINING PEAK VELOCITY: Transition
4. PHASE 4: DECELERATING: Finishing the Race

CHARACTERISTICS OF THE 40 YARD SPRINT:

1. Power
2. Explosion
3. Pure Speed 

To be a successful speed athlete you must combine the proper training, education and nutrition.  Along with hard work and proper recovery all these elements will play a role in the total development of speed. 

 

              SPEED! THE GREAT EQUALIZER!