Coach Sarah Walls shares a developmental speed training session for children that is built around fun, coordination, strength, and speed.
Now that the weather is finally more favorable, it's time to get outside and run around. Whether you're playing in a summer league for high school sports or you're an adult in the real-world and you join up with a grown-up league. Most field and court sports require quick bursts of speed to reach a ball or an opponent with the ball. Today I have some drills you can implement to work on that explosion and subsequent acceleration.
All of the drills would be best performed for 5-8 yds each for 2-3 sets of 2-4 reps. You'll want to keep the volume low to minimize fatigue. Each rep should be explosive and quick and you can't do that if you're tired.
In each drill you want to focus on a few things:
1. Apply as much force as possible on the first few steps-- think about exploding out of your shoes.
2. Maintain a tight core-- this will minimize any lateral movement thus streamlining your body as much as possible. Plus, you can transfer force from the ground through your legs more effectively through a stiff core than you can through a loosey-goosey one.
3. Maintain strong knee and elbow drive-- don't run like a limp noodle man
Without further ado...
If you have a hard time with acceleration, this is a useful drill as it forces you to lean forward (the acceleration phase requires a forward lean of the torso).
Side starts are perfect for working on acceleration in the frontal plane, sideways, as most of the time in a game scenario, you won't start running in the saggital plane (straight forward).
PUPP to Start
It's also not guaranteed that you will always start sprinting after an opponent standing up. This drill teaches you how to drive forward from the ground and pop up quickly.
Barrel Roll to Sprint
Let's say you made a spectacular dive in a game, but you need to get back up on your feet. By practicing rolling, you will teach your vestibular (balance) system how to re-orient so you won't be caught unawares during the heat of the moment. At least two of my athletes reported rolling in a game and I personally witnessed another doing so during his game. I was so proud.
There you have it! Try those out the next time you find yourself on a field!
This begins a series of virtual sprint "seminars" that I'm sure many of you will enjoy. I - along with two of our Summer interns, Josh and Goose - have been working with a number of our college baseball guys to improve their sprinting speed. Given we meet with them 2x/week outside of their usual lifting program, and that they're making some sort of improvement each and every session, it makes for excellent blogging fodder that hopefully you human movement geeks out there will enjoy.
Questions that will be answered in this episode:
- What is the Falling Start? And why does it help with improving sprint speed and mechanics?
- Why having or developing "quick feet" may NOT actually be the answer you're looking for when it comes to improving sprint speed.
- Common errors that nearly everyone makes during the falling start, and how to correct them.
- How to reduce your risk of injury when beginning a sprint training program.
- What Street Fighter can teach you about ensuring a strong acceleration off the line.
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