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    Developing Maximum Running Speed - Brent Mcfarlane

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    nachox_99

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    © All Rights Reserved
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    Speed: Developing maximum running speed Brent McFarlane Canadian National Hurdle Coach Or ee snobs acing us in reading, interpreting and using various forms and studies on developing ‘maximum speed is the lack of common and accurate terminology. Scientstsofien disagree on many areas. What are we, as coaches, to do? ‘Before I continue, let meclearly state, ama working coach who applies scientific information T understand to 4 given environment and the individual athletes within that framework. To bridge the gap between science and coaching can some- times leave one frustrated. I simply wish to leave you with some food fer thought ‘on how fo develop maximum running speed. Inthis regard one must:1. Pinpoint findamentals and offer accurate and working definitions of terms; 2. Ensuce that sufficient consideration is given to the biomechanies, physiology and specific city of developing maximam speeds end 53, Present hands-on teaching methods and innovative ideas to meet the above abjec Differences in the interpretation of the correct methods to develop maximum speed have led to a variety of successful, systems. As a coach and not a scientist you must be able to interpret, adjust and apply current scientific information to Suit your given situation and athletes Keeping in mind that all programs must firs be designed to prevent injuries, a coach can then develop a system based ‘upon: 1 The age and number of yearsan athlete thas been involved in sports, 2. Theathlete’s individual strengthsand weaknesses based on a battery of tests (30 ‘run, jumps decathlon, body measure- ments, tc}: and 5. An event-specific program based on specialization—in this ease, sprinting speed, Defining speed “Sprinters are born, not made” is an ‘axiom of many coaches. Does this really apply? Let's consider a few facts about physiology in terms of energy systems The anaerobic (without oxygen), alactic (without Iactate) energy system, more ‘commonly referred to a8 speed, is best ‘challenged asan athlete approaches maxi ‘mumortop speed between 40and 60 meters hile running at 5% to 100% of maximum, This high intensity work occurs without the buildup of significant lactate (letic acid, hydrogen ions and other wastes), ‘This speed component of anaerobic meta bolismlasts for approximately sixseconds and should be trained when no muscle fatigue is present (usually after 24 t0 36, hours of rest or very low intensity work). ‘Speed is defined as runs a 95% to 100% cover 300 60'm or six seconds of running at maximum effort. Background Sprinting is learned through motor educability. The technique of sprinting ‘must be rehearsed atslow speeds and then, transferred to runs at maximum speed. ‘An athlete may run as fast as their tech- nique allows. Sprinting involves moving the body's limbs at the highest possible velocity or speed. The stimulation, excita: tion and correc firing of the motor units makes it possible for high frequeney ‘movements to occur. The whole process is not totally clear but the complex coor- ination and timing of the motor units fand muscles most certainly must be re heareed athigh speeds in order toimplant the correct patterns. Speed islimited by one’s technique. An athlete cannot run faster than his or her technique will allow. There is no room for error. Repetition of mistakes means perfection of errors. Speed = stride frequency X stride length. Stride frequency is directly related to the number of fast and slow twitch fibers found in the muscle. More specifically, it involves the selective recruitment of motor NSCA Journal October-November 1984 24 uunitpathwaysto improve the firing of the correct motor Units to give the greatest rate of force production. Sprinters with ‘more fast twitch fibers (primarily in the flexors) have a higher threshold for fir ing which do not fire under moderate work loads. Speed seems to be far more felated to synchronizing and firing the correct motor units than to the high lactate environment using different energy systems Stride length can be improved by devel- oping muscular strength, power, strength endurance and proper running technique. Impulse = force X time, In the initial acceleration phase for sprinting, there is arelatively long period of timeto develop land apply force to create maximum im pulse. The angular velocity ofthe lower logisrelatively slow and as spoed increases, the time, force and impulse decrease and the angular velocity increases. Flex bility and'a correct warm-up will affect stride length and frequency if not done correctly. Stride length may be optimal for a particular athlete based on their limb segment length It is easy to see that developments in speed are highly specific. To summarize 1) Speed must be done at a level using brief intervals with high angular velocity. ‘This will ultimately bring into play the correct neuromuscular pathways and en- ergy sources used. 2) Skill development (Qechnique) mast be pre-learned, rehearsed land perfected before it can be done at briefinterval, highspeedlevels.5) Flex- ‘bility must be developed, maintained and developed yearround.4) Strengthdevel- ‘opments must be parallel with develop- rents in speed. Technique Fine derivatives In many European countries today skill or technique development for speed in- volves drills of extremely rapid movements witha series of sensations where the legs are in exact symmetry. Athletes rehearse every conceivable sensation athigh veloc- ity. Drills designed to focus on the exact components of high velocity running are known as first derivatives While experimenting with different levels of intensity at high speeds athletes leara to relax, change gear and perfect technique. Remember, any change in technique is a change which will affect ‘one's speed. It has been my observation fof Eastern European athletes that first derivatives are done best when the re- ‘covery foot is pulled through above the driving knee, A loose quad will allow this tohappen, which will ultimately increase the angular velocity of the whole lower leg. Its also obvious that runs at top speed come through the ankles. Simply, hhow fstcan you move your feetand ankles? Examples of frst derivatives are Runs downhill or with the wind at high velocity Many European countries have indoor ‘raining areas which have movable surfaces which can be elevated toa 3-5% incline to low the athletes torun virtually downhill at whatever angle they wish, ‘The USSR has acomputerized pully system which pulls athletes at whatever speed they choose year round, Second derivatives Basically, sprinting involves falling forward and recovering. To develop the correct stride length and maximizeone's frequency requires series of basic drills which can isolate and combine a joints) to the specificity of sprinting at high velocity. These basic or general dillsare called second derivatives. To begin, carefully examine the dia- rams ofthe A and B exercises (Figure 1) ‘They involve three forms: walking (marching), skipping and running (sprinting). ‘Sprinting involves learning through kinesthesis~ teaching the body to feel certain sensations. The learning and perfection of technique must be done Correctly. Doing technique incorrectly ‘means perfection of errors. Therelore, stop if this happens. To make corrections of poor technique may take months or even years ‘Ns, or high knee lft drills, begin with fone leg. Stress the actions of: a high knee lif hipstall, cocked ankle, armalignment in front ofthe body, ative ankle landing and saying stretched tall. The arm aetion should bea punching action fromthe hip toshoulder height. Once one leg has been perfected, do the other leg and then flternate legs. After the basic walking (marching) drills, progress 0 skipping and then running on the spot. A coach may choose to walk (slowly) beside the athletes while they perform these drills inorder to encourage, instructand evaluate technique. Bs, oF leg extensions, follow the same learning sequence. Avoid B's inthe running form. Combinations of A's and B's can be done with each leg doing fan A or B exercise ‘Remember, an athlete can only run as fast as his or her technique allows. If wo athletes are equal, the one who makes the least mistakes will come out ahead. In addition, poor techniquewill lead 10 poor body position, slower turnover, over striding, collapsed hips, braking and tension. Anathleteisonly asstrong as his weakest link! ‘The warm-up ‘Tomeet theneeds of our training group we have four diferent warm-up series cach with a definite purpose and sequence. Too often, warm-up procedures are non structured, non-specific and lack in re- hearsing the specifics of one’s event. If repetition is the mother of earning, then warming up rust follow similarly to prevent injuries. Warming up basically Teduces the number of muscles that may become injured or strained. Furthermore, poor flexibility brings about injury, ex cessive tension in muscles, loss of leg Welocity and loss of muscle looseness nec- essary for maximum speed runs. A prop- erly designed and sequenced warmup has a direct correlation with the results anathlete wishes to achieve at top speed “Three laws of training apply to exi- bility: 1) specificity—exereises must focus on the joints) action and event demands, 2) overload—gains in flexi- bility occur when the limits of existing ange of movement ate reached regue larly, allowing new limits to be set. 3) reversibilityimprovements in fexi- bility will be lost if regular work is not naintained. An elite athlete may de- teriorate after three days if some form of Aexibility is not done. Because the body is built for speed and to do work, it becomes evident that no use means a loss of flexibility and possible injury. For simplicity, the warm-up used for a speed session willbe broken into two pars: Part 1 (20-30 minutes maximum) Do in ats: This initial series of exercises involves ‘kinetic’ Rexibility (also called ballistic, bouncing, dynamic) using repeated move. ‘ments through range of motion at a joints) by applying momentum (swing, bouncing, flexing actions). All joints are worked gradually and easly. Kinesthesis ‘combines the technical skills of sprinting with the correct neuromuscular patterns necessary to stimulate the complexities of the flexors and extensors associated with high velocity running, No static Renbilty (holding, PNF) is done before maximum velocity runs, although a great deal of this type of work has been done in the lead up and even pre-competition series. Basically, Part 1 involves an 800-200 m jg followed by: 3 X 50-100m (easy jog) upper body kinetie flexibility shoulder rotations, arm circles, hip circles: 3X 50-100m (increase tempo of jog): lower body kinetic flexibility ankle stretches, toe touching, bumkicks, A's, B'sknee its to front and side, swinging leg drills to front and side of body, lots of leg shaking between exercises.) Part 2 (30-40 minutes) Do in spikes. This second part of the warm-up is extremely specific to high velocity running (Firs derivative):2X 4Ogradual acel tion with a walk back for recove 50m a follows: falling start and gradual acceleration for 20m; alter 20m stress fast frequency, fast fet, short arm action for next 90m, 2X 20m stressing fast frequency, fast feet, fast hand (no emphasis on stride length or tension of any form in runs 2-3 X 60m as follows: falling start and ‘gradual acceleration for 80m followed by 0mof fast frequency, fas feet and hands; and good recovery between repetitions (6-Bminutes}and20 minute break belore ng ‘Toconclude, during major competitions, athletes should warm up by themselves ‘with no distractions. The rehearsal done inthe warm-up iseritical in che total puzzle of developing maximum speed. (igh knee ity Figure 1A and B exer ‘Nemarch or? leg) A sip il oF 2 leg Aspro or eg) a 3+ Bip tase bah eg 23 SCA Journal October-November 1984 Developing Speed Strength by loading between 50% to 75% of maxi- developing speed in mind. Without geting tom. doing 12-24 (or more) reps with _intothecomplextesof strength taining Rona ol the peal eae Ese Nar 3-4 sets and varied recovery of 45 to 90 and its endless ramifications, I would like preingunduingrarowstomectsrengn S488 eee {raining isthe lack of commen and accurate Basically, strength gains result from to developing speed in line with strength. terminology. Strength is the ability of sing a resistance in one of the following muscle to exert fore (Lenion) against MRE Pillar respunce Suengigsinsrenitomuning Tsing body weight at « resistance The area of the abdomen and back ‘yp (cireuit or stage training using basic should be one of the major concerns in to be defined more specifically ge 1g using i todedafined more specifically, Steraessuchaspusirupecivupe stunts the developrnnt of speed, All forces E> nae wth closely chinnies); through this ares and if it is not strong, ‘nium nace ssena tey_ 2 Uangoncown ing ty wear tenia robin il mai be civ optinal enact SY existance depth jumping hurdlehops, come evident. Running ll requires the loro rest eel yang bounding) (known as special strength or _ pillar tosupport the upper body in a way between 90% (sub max) and 100% (max) plyometrics); that the attachments (arms and legs) can. doing 2 small number of reps (0-5) and "sing weight asa resistance: work together without rotations, col- 5-5 tes with a varied recovery of 2-5 4 Usieighodcjecswhilesimulating laplng, overuridng,ipr dropping and fpecifcaklsweightvest weightedshoes, now ative fot placement. Our taining Power (explosive, fas, late) rength is sandbags medicine balls) and Cjclesinvelve thousands ofabdomen and the maniinom force @ muscle can exert. Mechanical device used ea resistance back exercises using strength endurance lover a short period of time (less than 10 tospecific movements cables, ‘seconds oF les than 10 reps) while pro- harness, computerized pully) celerator, (eg. 5,000 sitsups in one session). ‘ducing muscle force under conditions of __All strength programs should first be ABM speed. It is best developed by loading designed to prevent injuries and then to _Runsattopspeed gothrough theankles. between 75% and 90% maximum, doing develop strength and speed. Obviously, The ankle is 2 mujor area for strength 6-8(10)repswith3-setsand 1-Sminutes increases in strength will ultimately assist concern. Injuries to the achilles, calf feet recovery. inalongerstridelength, mareankledrive, and ankle joint itself ean put an athlete Surengthendaranceisthe bility ofamuscle a stronger pillar (abdomen and back) to out fora season. By using strength endur- to maintain its contractile force over a absorb lines of force, and less chance of __anceand exercises such as ankle hops, toe period of time (more than 10 seconds or injuries. Whatever method of strength a _raisesat different angles, walkingon toes, ‘more than 10 reps). Its best developed coach uses, it must be designed with (Continued, page 8) Strength exerci NSCA Jounal October-November 1984 26 99 Flexibility Exercises {ff A& CaagaArz ud, ne PR RAS Hee THe Pa Ree Bee ee Gwe Dal oe PIM sate Gan hPL HE bef Sia tm APA Lee SRA RL seb we pk ff Pht at (Continued from page 26) of this drill cannot be expressed enough in the development of speed Variables. toe in, toe out walks, cable work and ‘ceentwally work over hurdles (hops, Devices jumps), depth jumping and bounding, Today, many new and creative devices ‘many potential problem areas are elimi- have hit the market. John Mumford, nated. Wear leg (ankle) warmers for this Canada's national sprini coach, has devel- work. ‘oped an "Accelerator," a device which is a tached to an athlete's wast and connected to a wheel with varying tensions, After Running knee ifts(A's)are universally runs of $0-100m using the accelerator, accepted ass method todevelop technique the resistance is removed and improve tunder power (speed) and strength endur- ments in stride frequency, technique, oot ance conditions. For power, A’sare done _ placement and running times are evident. in the running form for 10 t0 20 meters Similar type work can be done with a with anything over 20 meters being restraining belt or harness. Work with swrength endurance. We have done up _trampolinecableshasa similar effect when 300 meters ofrunning A’sin one session. used to do As and then runs over 30-50 ‘The technical and strength components meters, Resistance exercises Pte Me Ty ‘Work ovte Distance 1 2 2 4 5 6 0 [0 oo Ynao—ao]SG0—F50]2a0) TeOPaaao) zat] BES) sod 40 |xa0—1z0/4c40 —A6a}sn40 —s00}2n40y 240[atanto} 20)215e40} 400 450 [x50 150/450 200/550 230/250) 902{4e50) 0] 245x50) 500 60 [x60 180/050 2405460 sonfosasoy ena, 80 soa [2x30 00]s.30 70/4130 24030 st0fex30) 200] 2:4190}+ 30 ro fae Fs ago Pato a0 0-50 [2x40 9fx40 220/640 s1olse40 —sonfarsx40) ssofacecaoy+470 i150 fans tous so Peeso. [550 s0-60 |2x50 0] sso 270[

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