Thursday, January 29, 2009

Speed Development

SPEED DEVELOPMENT – STRIDE LENGTH and STRIDE FREQUENCY

Speed is the result of stride length and stride frequency. In order to increase speed, it is necessary to increase either stride length and/or frequency. Both can be developed and increased through training, however, one more than the other. Stride length can be developed and increased in an athlete much more than stride frequency. Stride frequency is determined by heredity, so the development capacity is limited.

Stride length can be increased through a strength program. The strength program should include a combination of weight training, multi-jumps, and flexibility exercises. These varying methods contribute to the development of stride length in the athlete.

Biomechanically, athletes with good strength will be able to lift their legs higher than an athlete that lacks optimum strength. If that athlete also has adequate leg frequency, the stride will be longer than the athlete that lacks strength. The more force you apply to the ground with your stride the stronger the reaction will be; therefore, the length of your stride will be longer as a result of the impulse. This is stated in Newton’s law of every reaction there is an opposite ….

Exercises to improve stride length include but are not limited to the following: lunges, step ups, squats, leg press, one leg bench squat and split squats. Multi-jumps include hops over low hurdles, broad jumps, and jumps onto a box. The strength training program should also be complimented with a flexibility program. The objective is to increase the range of motion of the muscle groups and to prevent injuries from a lack of flexibility.

The improvement in strength is essential in developing acceleration, explosive power, stride length improvement, and the maintenance of maximum sprinting speed.