Endurance will keep you in a tough game but Speed is what wins the game. Having the ability to turn on your jets and separate yourself from your opponent(s) is crucial to creating opportunities on the field. This article explains the components of speed and a basic program that you can use to develop those components in order to optimize your genetic potential.

Speed may be increased by targeting three major components of sprinting; running mechanics, stride length, and stride frequency.

The starting point for improving your speed is in evaluating and correcting your mechanics. Poor running mechanics are the result of poor motor patterns formed over time which you must now overcome and reconstruct. By repetitively following the cues listed below you can correct any poor mechanics you have picked up over the years. The key to reconstructing poor motor patterns is repetition of good practice.

Stride length is determined by your explosive drive off of the ground, and your ability to fully flex and extend about the hip, knee, and ankle. Either one of these variables has the ability to compromise your stride length if underdeveloped or overdeveloped (out of balance).

You will optimally improve your drive off of the ground by incorporating a progression of strength and power resistance training, plyometrics, and overload running. Your ability to fully flex and extend about the hip, knee, and ankle is a matter of flexibility, and it will be improved through a progression of flexibility movements.

STRIDE FREQUENCY = strides ¸ time or distance (the number of strides taken in a set distance or time)

To improve stride frequency you will implement over-speed neuromuscular training. These training techniques will force the neuromuscular system to operate at a much higher rate than would normally be possible. The key to this type of training is preparation and progression. You must work up to, and into these advanced drills. Never, never attempt these drills in a deconditioned state, or before proper warm-up and stretching. These drills include rapid fire sprints, downhill sprints, and bungie assisted sprints.