7.2 Speed development and mechanics
4 min read•august 14, 2024
Speed development and mechanics are crucial for athletes aiming to enhance their running performance. This section explores the biomechanics of maximal speed, breaking down and frequency factors. It also dives into the running gait cycle, examining stance and swing phases.
To improve running mechanics, various drills are discussed, including marching, bounding, and sprint-specific exercises. The section also covers strength and power training techniques, emphasizing maximal strength development and targeted exercises for key muscle groups involved in running.
Biomechanics for Maximal Speed
Factors Influencing Stride Length and Frequency
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- Running speed is the product of stride length and . Increasing either factor while maintaining the other will result in improved speed.
- Stride length is determined by factors such as leg length, strength, and flexibility. Increasing ground reaction forces through improved strength and power can help increase stride length.
- Stride frequency is influenced by factors such as neuromuscular coordination, muscle fiber type, and central nervous system efficiency. Improving the rate of force development and reducing ground contact time can increase stride frequency.
Coordination and Ground Reaction Forces
- Optimal coordination between the upper and lower body is crucial for efficient running mechanics and maximal speed. Proper arm swing and trunk stability contribute to this coordination.
- Ground reaction forces should be directed horizontally for maximal forward propulsion. Minimizing vertical oscillation of the center of mass can help optimize these forces.
- Stiffness of the leg muscles and tendons during ground contact contributes to elastic energy storage and release, enhancing running economy and speed (plyometric effect).
Phases of the Running Gait Cycle
Stance Phase
- The running gait cycle consists of the stance phase and the swing phase. Each leg undergoes these phases alternately.
- The stance phase begins with initial contact of the foot with the ground and ends with toe-off. This phase is critical for generating propulsive forces.
- During early stance, the foot strikes the ground slightly ahead of the center of mass, creating a braking effect. Minimizing this braking force is essential for maintaining speed.
- In mid-stance, the center of mass passes over the support leg, and the leg begins to extend. This is the propulsive phase, where the leg generates force to accelerate the body forward.
- Late stance involves the final push-off, which is crucial for maximizing stride length and transitioning to the swing phase.
Swing Phase
- The swing phase begins with toe-off and ends with the subsequent initial contact of the same foot. This phase is important for repositioning the leg for the next stance phase.
- During early swing, the leg flexes at the knee and hip to clear the ground and begin moving forward (knee drive).
- Mid-swing is characterized by the leg swinging forward in preparation for the next ground contact. Proper knee drive and hip flexion are essential during this phase.
- Late swing involves the leg extending and the foot preparing for ground contact (foot strike). Ensuring optimal foot placement is crucial for minimizing braking forces and facilitating a smooth transition to the stance phase.
Drills for Improved Running Mechanics
Marching and Bounding Drills
- Marching drills, such as A-skips and B-skips, help develop proper knee drive, foot strike, and coordination between the upper and lower body.
- Bounding exercises, like single-leg bounds and alternate-leg bounds, improve leg stiffness, power generation, and elastic energy utilization.
- High knees and butt kicks drills emphasize knee drive and hamstring activation, respectively, which are essential for efficient running mechanics.
Ankle and Sprint Drills
- Ankling drills, such as toe walks and heel walks, help improve ankle stiffness and plantar flexion strength, contributing to propulsive .
- Resisted sprints, using sleds, parachutes, or uphill running, overload the muscles and teach the body to generate greater force against resistance.
- Assisted sprints, such as downhill running or towing, allow athletes to experience higher running speeds and improve neuromuscular coordination at those speeds.
- Plyometric exercises, like box jumps, hurdle hops, and depth jumps, develop explosive power and reactive strength, which translate to improved stride length and frequency.
Strength and Power for Speed
Maximal Strength and Power Development
- Maximal strength forms the foundation for power development. Increasing an athlete's force production capacity through resistance training can improve their ability to generate explosive movements.
- Power training focuses on the rate of force development, which is crucial for accelerating quickly and maintaining high running speeds.
- Olympic lifts, such as cleans and snatches, are effective exercises for developing power as they require rapid triple extension of the hips, knees, and ankles.
- Plyometric exercises, like depth jumps and bounding, train the stretch-shortening cycle, allowing for more efficient storage and utilization of elastic energy during running.
Targeted Strength Training
- Strength training exercises targeting key muscle groups involved in running, such as squats, deadlifts, and lunges, can improve force production and muscle coordination.
- Core stability and single-leg strength are important for maintaining proper running mechanics and reducing the risk of injury. Exercises like planks, Russian twists, and single-leg squats address these areas.
- Eccentric strength training, such as Nordic hamstring curls, can help prevent common running injuries like hamstring strains by improving the muscles' ability to absorb force during the gait cycle.
- Periodization of strength and power training, with phases focusing on hypertrophy, maximal strength, and power development, can optimize the transfer of training effects to running performance.
Key Terms to Review (18)
Acceleration training: Acceleration training is a form of exercise designed to improve an athlete's ability to rapidly increase speed and reach maximum velocity in a short amount of time. This type of training emphasizes explosive movements and the development of power, which are critical for athletes needing quick bursts of speed, such as sprinters or football players. By enhancing muscle responsiveness and efficiency during acceleration phases, athletes can optimize their performance in competitive situations.
Active recovery: Active recovery is a low-intensity exercise performed after intense physical activity aimed at promoting recovery, reducing muscle soreness, and enhancing the removal of metabolic waste products. This technique helps to maintain blood flow to the muscles, which can aid in the recovery process and support various training adaptations, particularly in relation to fatigue and the body's ability to bounce back after both aerobic and anaerobic exercise.
Cueing techniques: Cueing techniques refer to specific verbal or visual prompts used by coaches and trainers to enhance an athlete's performance, particularly in skill execution and movement patterns. These techniques are crucial for optimizing speed development and mechanics, as they guide athletes on how to properly execute movements, maintain form, and improve their overall efficiency in athletic performance.
Energy systems: Energy systems are the biochemical pathways that provide energy for muscle contraction during physical activity, primarily categorized into three systems: the phosphagen system, glycolytic system, and oxidative system. Each of these systems plays a crucial role in fueling different types of exercise based on intensity and duration, influencing how the body adapts to aerobic and anaerobic training, as well as impacting speed development and mechanics during performance.
Force production: Force production refers to the ability of muscles to generate tension and produce movement, which is crucial for various physical activities and sports performance. This concept encompasses multiple factors, including the biomechanics of movement, the role of muscle fibers, and the effects of training modalities on enhancing strength and power output. Understanding how force production operates in different contexts helps optimize performance, reduce injury risk, and improve overall physical capabilities.
Intensity: Intensity refers to the level of effort or exertion applied during physical activity or exercise. It is a crucial factor influencing how the body responds to training and plays a significant role in adaptations such as strength, endurance, and speed. Understanding intensity helps in determining appropriate training loads and methods to achieve specific fitness goals effectively.
Kinetic Chain: The kinetic chain refers to the interconnected system of joints, muscles, and connective tissues that work together to produce movement and maintain stability during physical activity. This concept emphasizes that movement is not isolated to a single joint or muscle, but rather a series of actions that rely on the proper functioning of each component in the chain. Understanding this interdependence is crucial for optimizing performance, ensuring proper alignment, enhancing speed, and reducing the risk of injury.
Max velocity training: Max velocity training is a specialized training approach focused on developing an athlete's ability to run at their highest possible speed. This type of training emphasizes the biomechanics of sprinting, including technique and power output, to enhance overall sprinting performance. By optimizing movement patterns and maximizing force production, athletes can improve their acceleration, top speed, and overall efficiency while running.
Muscle fiber types: Muscle fiber types refer to the different classifications of muscle fibers based on their physiological and biochemical properties. These types include slow-twitch (Type I) fibers, which are more efficient for endurance activities, and fast-twitch (Type II) fibers, which are better suited for high-intensity, short-duration efforts. Understanding muscle fiber types is crucial for optimizing speed development and mechanics, as it helps in designing training programs that align with an athlete's specific performance needs.
Plyometrics: Plyometrics are explosive exercises that involve rapid stretching and contracting of muscles, designed to increase power and speed. This training method leverages the stretch-shortening cycle, where muscles are pre-stretched before a powerful contraction, enhancing athletic performance across various activities.
Reaction time: Reaction time is the interval between the presentation of a stimulus and the initiation of a response. This time lag can significantly affect performance in various physical activities, especially those requiring speed and agility, as quicker reaction times enable athletes to respond more effectively to dynamic situations, enhancing overall performance.
Rest Intervals: Rest intervals refer to the periods of recovery time taken between sets of exercises or training bouts. These intervals are crucial as they allow the body to recover partially, helping to restore energy levels, remove metabolic byproducts, and prepare for subsequent efforts. Adjusting rest intervals can significantly affect performance outcomes, whether focusing on strength, speed, cardiovascular endurance, or muscular endurance.
Sprint intervals: Sprint intervals are short bursts of high-intensity sprinting followed by periods of rest or low-intensity exercise. This training method enhances both anaerobic and aerobic fitness, allowing athletes to improve their speed and overall performance while developing better running mechanics.
Stride frequency: Stride frequency refers to the number of steps taken by an athlete in a given period of time, usually measured in strides per minute. This metric is essential in evaluating running mechanics and is closely linked to speed development as it can indicate how efficiently an athlete moves. Higher stride frequency can lead to improved acceleration and overall sprinting speed, making it a critical factor in both performance enhancement and biomechanical analysis.
Stride length: Stride length refers to the distance covered in one complete gait cycle, from the point of initial contact of one foot to the next contact of the same foot. It plays a critical role in speed development and mechanics, as an optimal stride length can enhance running efficiency and overall performance. Additionally, stride length is an important measure in testing agility and flexibility, allowing for assessment of athletic capability and movement quality.
Timed Sprints: Timed sprints are short, high-intensity running efforts performed over a specific distance or duration, typically used to measure speed and improve athletic performance. They focus on developing acceleration, maximum speed, and overall sprint mechanics, providing athletes with critical feedback on their performance and areas for improvement. These sprints are crucial for assessing progress in speed development and refining running technique.
Video analysis: Video analysis is the process of capturing and reviewing movement through video technology to enhance performance and provide feedback. This method allows coaches and athletes to assess biomechanics, identify areas for improvement, and develop strategies for optimization. By breaking down movements frame-by-frame, video analysis provides a clearer understanding of kinematic and kinetic aspects, as well as speed mechanics.
Volume: In strength and conditioning, volume refers to the total amount of work performed in a training session, often quantified by the number of repetitions and sets of exercises. Understanding volume is crucial as it influences muscular adaptation, recovery, and performance outcomes. Adjusting volume can help tailor training programs to specific goals, such as building strength, enhancing endurance, or improving speed mechanics.