Ask most coaches or players if they or their team is FAST enough, and most likely you are going to get a resounding “no” as the answer. As the game of football (and other sports) gets faster and more explosive, the difference between winning and losing in many cases comes down to a matter of speed. As arguments may be made over speed as a “natural” ability or gift (essentially saying that some people are merely born faster that others), it is important to recognize that speed can and should be trained. You can get faster!

Several factors influence speed. They include the structural make-up of an athlete’s muscle and how well those muscles use fuel, flexibility, fatigue, stride length and stride frequency, and running technique. Some of these factors are able to be controlled or trained and some of them are not.

The strongest genetic link to speed occurs in athletes who have a greater percentage of fast-twitch muscle fibers and longer muscle fibers. Fast-twitch fibers, versus slow-twitch fibers, contract rapidly and more forcefully resulting in greater speed of movement. This is determined by the athlete’s genetic make-up, which is unable to be changed. While muscle’s architecture is genetic, its ability to use fuel is trainable. The energy system that has the greatest impact (Creatine Phosphate System) can become more effective by making short, high-intensity training a regular part of your program. Therefore, eliminate slow, aerobic distance running that reduces explosiveness and diminishes speed!

Flexibility is also a crucial component of your speed program. In addition to its potential to increase stride length and stride frequency, good flexibility also can minimize chance of injury. The muscles of the hip, thigh, and lower leg should be emphasized with your stretching program. There will be greater carryover to running movement and speed development by using dynamic stretching (stretching with movement such as a walking lunge) versus more static stretching techniques. Always prepare for each speed session with a thorough, dynamic warm-up!

Although it may seem obvious, performing speed work under fatigued conditions will only reinforce improper technique and possibly lead to injury. No different than performing heavy lifts before fatigue sets in during a weight training session, speed work should be performed when the athlete is fresh. A fresh athlete will then be able to focus on proper running techniques and trainable components such as stride length and stride frequency.

Speed will increase if an athlete is able to take longer strides while maintaining or increasing stride frequency (the number of foot contacts with the ground per unit of time). The fastest athletes are able to optimize their stride length then focus on increasing stride frequency to improve their speed. This optimization is the result of the last, and perhaps most significant factor…technique.

Solid technique will allow an athlete to move his limbs quickly and safely. Correct posture and mechanics must be stressed and related to the specific movements of the sport. The athlete should run with the trunk erect while driving the arms backward and forward to provide balance and generate momentum. Swinging the arms across the body should be avoided. Strong starts involve the “triple extension” action of the ankle, knee, and hip. Stopping involves bending the ankle, knee, and hip in a controlled manner.

Running technique is trainable. Drills are a valuable tool and can aid the athlete in the learning and perfecting of specific running skills. Whether it is a receiver needing to improve breakaway linear speed or a linebacker working on lateral quickness and agility, proven methods exist to address these needs. For additional information on how to improve speed or other areas of sports performance, call Champion Sports Training at (865) 454-2876.