Start Doctor Speed Training

Some Basics of Running

The most important aspect of sprinting is the max velocity and fundamental to that are basic aspects of running. For those that do multiple sessions with me we will do a variety of drills, exercises, and activities that are done to address key aspects involving; coordinated actions, range of motion, joint stiffness, orientation of forces, etc... Low and medium intensity runs of various distances are done to try to develop the body control to consistently execute runs with a good balance of "projection, switching, and reactivity".

Sample Workout

I. Initial limbering with various types of movement to loosen the body before some dynamic stretching.

II. Warm up continues with some basic movements like; hip hinges, squats, split squats and lunges, before an initial solo warm up run at a moderate intensity

III. Stationary range of motion exercises, primarily for the hips

IV. Activities that promote foot and ankle prep as well the development of pre-tension for attacking the ground with each stride. 

V. Sub max warm up run with others. The run will be long enough to experience a build to a particular top speed, maintain it for a bit before a gradual deceleration.

VI. A few drills and exercises to help support various fundamental aspects

VII. Warm up runs from a walk and/or skip and eventually from a standing start from a bit of a roll into the start. This is a foundational aspect of developing the necessary coordination and control needed to tie together an effective first three steps to the rest of the initial acceleration and the rest of the run.

VIII. For conditioning runs it depends upon the fitness level of the athletes. Those not in shape will do runs that are short enough where athletes are not in survival mode during the workout, but long enough to discourage runs at too high of an intensity, ie, two sets of 3 x 200 with a very short break during the 200s in the same set, but with a good recovery before the next set. Then finish up with what I would call a cool down set of 3 x 200 where the athletes can run as slow as they want.

IX. Jog a bit, stretch and done.

An Important Limiting Factor to Consider

Throughout the whole workout the athlete is being assessed and will be asked to self-assess to some extent. An important item to assess is to determine if there is adequate flexibility being demonstrated as the athlete is beginning to move up the track? For child athletes, their flexibility is most often very impressive, but with maturity, as the muscles and tendons strengthen, flexibility inevitably lessens. According to Ralph Mann (rest his soul)," The biggest non-genetic factor affecting flexibility, however, is neglect." He explained the critical role flexibility plays, stating, "If a sprinter is not flexible enough in their pelvic area to shift their hips forward at Touchdown, then they are forced to "sit back" at foot strike. This position not only shifts the body center back (insuring more braking forces) but also presents a "soft" (less rigid) body position which leads to time consuming hip flexion, as well as requiring the hips to move through a longer range of motion (both time and energy wasteful)."

So, in other words, this consideration can help us to set some realistic goals as we proceed to try to improve speed. This video thoroughly demonstrates some stretches that hit the hips, glutes, and surrounding areas.

Single Session Sprint Assessment

Those that feel they are in good enough shape to safely sprint all out repeatedly, may want to consider the Single Workout Sprint Assessment described below.

I will be available to lead warm up and stretching if that is desired, but if the athlete has a routine he/she likes they can do that as well. I will be observing and may make some suggestions. Once the athlete feels he/she is loose enough and ready to do a Flying 20- meter sprint then:

1. The athlete will do a flying 20-meter sprint with me filming from a side view.

2. After a full recovery the athlete will be allowed to do whatever preparation is needed before I film the athlete doing a 20-meter sprint from a 3 or 4-point position without starting blocks

3. (Optional) After a full recovery the athlete will be allowed to do whatever preparation is needed before I film the athlete doing a 20-meter sprint with starting blocks. I will bring a selection of blocks to the session.

4. After a full recovery the athlete will be allowed to do whatever preparation is needed before I film the athlete doing three sprints of 10 meters from a standing start position. I will film one sprint from the side, one from the front, and one from the rear.

5. Cool Down and Stretch

The workout is over. After I've had the time to review the film, we will meet virtually to go over my findings, suggestions, etc..., and we can leave it there or make plans for additional sessions.

The Big Picture

In my mind 4-8 sessions are enough for me to formulate a good plan going forward, and to continue with me beyond that likely will be most practical to do so with Virtual Training. This will consist of my assigning workouts, and I will ask to be sent film of at least some of the runs within the workout. We will review the film and discuss the workout virtually. Additional "in-person" sessions may be desired but obviously, the cost of Virtual Training is a lot less than the in-person sessions.

Speed Training for Other Sports

When speed training for sports other than track and field, it should be understood that executing fundamentals of the sport should always be a primary concern, and the goal should be for an improvement in effective movement to be ingrained to establish a new norm, and as stated above, conditioning and various types of physical conditioning should be an important part of speed training. This video shows good conditioning for sports that feature stopping, starting, and changes of direction.

There is also the preparation needed for sports that also include a lot of jumping and landing along with the changing of direction, starting and stopping. See video.

So, if you contact me for some training, I will inquire about what else you are doing in regard to conditioning. If you are "in season" then that is fine, at least you should be in pretty good shape. I still will want to know the overall training schedule to make a judgement on how intense my workouts should be.

Before any training sessions, I will provide to you an "Informed Consent Waiver" that must be signed. I am willing to drive up to 1 1/2 hours to a session. If the session is on grass, I do have long spikes to drive into the ground to secure the starting blocks. Doing sessions remotely is also an option. Contact me at leveloneathletics@gmail.com for questions and to set up a session.