Linear Speed Development for Field
Sport Athletes
Usable?
“One is mechanical, as
the axial angular
momentum resulting
from
forward/backward leg
movement is offset via
contralateral arm
action torso rotation,
while the other is
neuromuscular and
relates to the central
innervation patterns”
Easiest Equation
More Force
+
Minimize Ground
Time
+
Productive Direction
Faster Sprinting
Clarification
New Morality of Sprinting
To increase
speed, increase
stride length &
frequency
Stride length &
frequency are
interrelated
& effect
rather than cause
Correlation does NOT mean
Causation
Everyone is Different
Speed development is an artful
implementation of scientific evidence
Formal Logic Syllogism
Aristotelian Enthymeme
Sprinters Sprint
Field Sport Athletes Sprint
Field Sport Athletes are Sprinters
Elephants are animals
You are an animal
You are an elephant
Sprinters & Field Sport Athletes
Track and Field
Attainment of top speed = ~60m
Less vs. More successful
(Later and Longer Top End = More Success)
Has the group of subjects
skewed our outlook?
Nature vs. Nurture
• Known: 100m sprinters utilize their chemical energy &
convert it to mechanical energy as it comes available
Question: Are athletes different when it comes to
speed attainment?
Maybe: Athletes that have ability to reach top end sooner
filter themselves out (less success) that's why we see
average distance for top speed @ ~60m in 100m?
Maybe: Athletes that use their bioenergetics more quickly
than 100m sprinters, or burn through it faster, limiting
ability to maintain top speed
Nature vs. Nurture 2
Maybe: All of these athletes are part
of the same predisposed group
skewing numerical basis:
• Biochemically, fiber type distribution,
etc.
• This in addition to specific
training they have
developed/improved this capacity
to become sprinters
• Whereas athletes in field based
sports lack natural advantages to
nurture through training & elicit
different adaptation
Nature vs. Nurture 3
• Neuroplasticity: Brain’s natural,
lifelong ability to change to form
new connections & generate new
brain cells in response to
experience & learning
– Neurological adaptions = improve
decision making processes
– Maybe: This type of alterations can
occur biochemically in order to
adapt to field sport dynamics
through long term exposure &
conditioning methods?
Physiological adaptions = response to
the training demands
It’s Happening NOW!
Time
Lewis (1988)
9.92
Bolt (2008)
9.69
Bolt (2009)
9.58
Speed
.83
.82
.81
0-10m
1.89
1.85
1.89
Top Speed 50m
55m
65m
Speed Loss 65m
75m
85m
Staying in pushing mechanics permits a
neuromuscular & metabolic shift that
allows for less fatigue later in race
Katniss & Triple Flexion Mechanism
• Spinal reflex consisting of flexion @ hip,
knee, & ankle in response to painful
stimulation of sole of foot (i.e. an individual
stepping on a nail)
• Necessary component for gait reeducation
in patients suffering from severe
neurological damage (spinal trauma or
cerebral palsy)
• Sprinting? NO published research linking
triple flexion mechanism to maximal linear
sprinting
• Considerable latency (tenths of second) in
conjunction w/ habituation of reflex if
repeated more than once every 10 sec
indicates unlikelihood of reflex enhancing
sprinting, as well as trainable phenomenon
(300 deg/sec)
Ankle “Push”
• Posterior muscle dominance
of ankle joint highlighted by
eccentric action early &
fading concentric action late
during support phase
• Corroboration by multiple
groups of researchers: Support
phase progresses muscle
activity of gastrocnemius begins
to subside & virtually ceases
prior to toe-off
Ankle Plantar Power
3000
2000
FC
TO
1000
0
-1000
-2000
-3000
Adapted from Johnson 2001
Field Sport Top Speed
• Lacrosse/Soccer/Field
Hockey
• Baseball
• Football
– GPS Confirmation
that there is game
speed
• Higher speeds @
shorter distances than
tested (40yd dash)
More Interesting Information (35m)
Countries
United States
England
Genders
Male
Females
Sports
Soccer
Lacrosse
Field Hockey
Rugby
Softball
Baseball
Middle School
High School
College (Div. 1,2,3)
International
Professional
Levels
Ages
Canada
11-29 yrs
Total Number of Athletes = 1190
Individual 9.1m Times for Female
Field Athletes
1st 9.1 m
(s)
2nd 9.1 m
n
Age Range
(yr)
4th 9.1 m
(s)
3rd 9.1 m
(s)
Middle
School
298
11-13
1.99
1.44
1.37
1.41
High
School
238
14-18
1.94
1.38
1.31
1.32
220
18-23
1.97
1.35
1.29
1.29
(s)
College
Max Speed Message
– Fundamental/Basic skills of
sprinting should not be ignored
– Adapt to other sports as part
of proper motor development
involving acceleration,
maximum velocity and multidirectional mechanics
Understanding
The Dangers of Evaluation:
Compartmentalizing
188lbs .
10 yd.
1.59
10-20
( 1.06)
20 yd.
2.65
20-40
(1.94)
40 yd.
4.59
236lbs.
1.70
( 1.05)
2.75
(1.95)
4.70
Conclusion Drawn:
Player 2 deficit for the first 10 yd. segment
Methods should focus on first 10 yards
Flying 18.18m (after 5m)
33.8 km/hr
33.5 km/hr
Implementation
Acceleration Exercises
• Starting Mechanics
are Beaten to
Death
– Emphasis Should
be on Actual
Movement
Based
Mechanics
Acceleration Exercises
Lower Back Contribution
Strength of the Erector Spinae & Quadratus Lumborum
contributes to achieving high performance in sprint running
over distances less than 20m
Low Back/Pelvis
• Pelvis Moves on
ALL 3 Planes
• Movement
Freedom
• Energy Production
Through Elasticity
Acceleration Exercises 1: Low Back
• Handle height setting at
head. Both hands stand
with left shoulder facing
handle about 1-2 ft away
• Both legs slightly wider
than shoulder-width
apart. Pull handle down
& across body toward
right hip. Hold position
for 1 sec. & return to
start (do not rotate body)
Acceleration Exercises 2: Low Back
• Hold weighted dumbbell
w/ both hands in
overhand grip. Stand
with left leg in front, bar
to your right side.
Inclined body position
such as starting
• Bring bar up & across
body w/ arms slightly
bent until weight parallel
to floor near head. Do
not move body/tilt your
torso slightly
Acceleration Exercises Lower Body
Match Plane Specificity with Technical Aspects of
Start During Dynamics of Motion
Acceleration Exercises 3: Lower Body
• Incline Frontal
Plane Lunges
– Mimic Body first
step body position
– Weight vest
– Lean to side of
stepping leg
– 8-12 steps
– Increase speed
Acceleration Exercises 4: Lower Body
• Static Strength
– Lead Leg/Body
Position on
bench/step(s)
– Add Plyometric Step
• Add Plyometric
Steps up to 10m
total
Interesting Note About Training Hamstring
At maximum speed hamstring
EXTENDS knee
Less Successful Mechanics
Higher Success Rates
Hip/Hamstring/ABduct/ADduct
Inner
• Hamstrings
Outer
• Glutes
• Adductor
Weimann and Tidow, NSA, 1995
AM Plane Specificity
• Standing Cable
– Attach to
Ankle
– Cycle through
maintaining
correct plane
– Increase Speed
Don’t Forget About Stiffness
• Lower body limb
stiffness:
– Increases vertical
impulse
– Shortens ground
contact
– Increases elastic
return
– Absorb shock
– Control vertical
collapse during
support
Functional Joint Stiffness
• Jumping Rope
Forward
• Bunny Hops
• Depth Drops
• Depth Jumps
Summary
• Track Sprinters are NOT Field Sport
Athletes
• Fundamentals should be applied to
uniqueness of sport & athlete
• Do not ignore max speed training (GPS!)
• Analyze but don’t outsmart yourself (or
your athletes)
• Implement motion based training
Thank You!
Todd Brown
[email protected]