I Need To Get Faster
By Jared Bidne, CSCS
I hear these words very often and truth be told everyone can become faster. The approach to become faster is often the turning point. Many of today’s athletes and coaches are caught up in speed training. The thing that most do not know is how to improve speed. One may think that working on speed mechanics is the answer, but do not know that speed drills performed imperfectly or before the athlete is physically or technically ready for them may develop and reinforce bad technique, which will have a negative impact on the athletes speed and could lead to injuries. Some may think running while pulling a heavy sled or tire is a good idea, but it will actually decrease your running speed by altering your running mechanics if used for sprint running, instead of sprint starts. Others may think you just have to run more to get faster, but if you run more than twice per week at max velocity it could have a negative impact on the central nervous system, not to mention a speed barrier may develop as well. Ladder drills often promote quick feet but, agility and cutting actions actually stem from the hip therefore the ladder can actually decrease performance. The underlying fact to true speed is a good solid foundation of strength and strength in the appropriate muscle groups. Once a solid foundation of strength is obtained the athlete can work on the rate at which the strength is developed. An athlete can not move faster than his or her strength capabilities.
According to the author of Explosive Running, it is generally understood among sprinters that strength training can lead to greater speed and power. A biomechanics book will also tell you that sprinters must have powerful legs. Think about it this way, if you want your car to go faster do you change its looks or do you beef up the engine? Depending on the type of weight-training program you undertake, you can improve running technique, increase stride length and frequency, increase speed, prevent injury. An athlete’s ability to accelerate his or her body mass during sprinting is dependent upon the force production capability of the body, particular lower limb musculature. There are not many positions or sports where athletes will be sprinting more than 15-20 yards in a straight line. Therefore, the force capability of muscle is the most important consideration in developing sports speed.
Strength training helps us to increase our muscles capability of producing force. Initially for non-trained individuals strength training is all they will need. Over time as the athlete increases his or her strength he or she will reach a point were strength training alone will not get them faster. Strength training will then have to be supplemented with plyometric/rate of force development activities. Dynamic training helps to increase the rate at which the body produces the gained force. The faster you reach gained force, the better you will be at in a given movement. Often times athletes do some mechanical changes technique drills and fancy foot work, what is the point in looking good if you can not use what you have. Weight training along with speed training is a step process. If the athlete does not have sufficient strength to begin dynamic training he or she could become seriously injured.