SPEED IMPROVEMENT: ITS MACHINERY & MECHANICS.

It's a question posed by every football and conditioning coach we meet: "What can you do to improve an athlete's speed?"

In our early years, we searched high and low for the secret. We interrogated all of the gurus, read stacks of books, viewed countless videotapes, and experimented with speed gadgets and gizmos.

Most of the literature focused on two areas. First, that speed was mostly generic in origin; that you were endowed with a certain amount of speed and that you could do just so much to improve it -- basically, by focusing on the start and basic mechanics.

Second, you could improve speed by increasing your stride frequency or by lengthening your stride.

The contradictions in opinions and techniques had us spinning our wheels. It wasn't until the mid-'80s that we had the good fortune to run into a famous speed expert named Kevin McNair whose philosophy was simple, but extremely sensible and devoid of expensive toys and gimmicks.

He emphasized the need for good running techniques, predicated on sound anatomic and kinesiologic principles. We began implementing his program immediately. Within just weeks, we were making marked improvement in our 40-yard dash times.

Upon arriving at Michigan State, we discussed these perspectives with Jim Bibbs, our outstanding head track and field coach. He reinforced our speed-improvement program and refined it with several helpful suggestions.

Before delving into the insights of these two fine coaches, we'd like to take a closer look at the preparation of the body's running machinery.

Warm Up/Stretching/Cool Down

Any strenuous physical activity should be initiated with a brief warm-up period (approximately 3-5 minutes). The core temperature should be raised at least two degrees, which will induce a mild sweat over the entire body.

The warm-up should include jumping rope, various low-intensity running drills, and a work on the stationary bike and/or step machine.

This should be followed by an extensive (total body) stretching routine that places special emphasis on the lower body musculature (i.e., low back, legs, and hips).

Though all the stretching methodologies have merit, we prefer the static protocol. We have our athletes ease onto each exercise until they feel a mild stretch in the targeted area, then have them hold this position for 10 to 15 seconds.

With individuals who are inherently tight in a particular area, we may repeat a specific stretching exercise several times in a "stretch/relax" fashion (i.e., hold the stretch for a few seconds, relax for a few seconds, then repeat).

The stretching routine must be followed by a few more minutes of additional low-intensity running drills to ensure a complete warm-up.

This entire warm-up/stretching program takes approximately 15 minutes. Upon the completion of every workout, we repeat an abbreviated stretching routine as a cool-down.

Building a Strong Engine

An all-inclusive strength-training program is a requisite to speed improvement. The extra muscle forces it produces translates into more powerful running strides.

Since running is a total body activity, it requires total body strength-training program. You may use all the routines we've described in past articles.

The low back, abdominals, hips, and legs deserve special mention. These musculo-tendinous compartments perform the brunt of the work, or, at the very least, stabilize the body in maintaining the proper running mechanics. In effect, they are the machinery of a strong sprint engine.

Coaches should have at least a general background in the muscular structures comprising these areas and their target exercises:

Low Back: The erector spinae group (spinalis, longissimus, and iliocostalis), the transversospinalis group (multifidi, rotatores, and semispinalis), and the quadratus, lumborum, are important muscles in this area.

Collectively, these structures are responsible for extending, laterally flexing, and rotating the verbal column, as well as extending the hip. Exercises such as low-back extensions, side bends, trunk rotations, and hip extensions, should be performed on a regular basis.

Abdominals: The four abdominal muscles (rectus abdominus, external oblique, internal oblique, and transeverse abdominus) serve to flex the thorax as well as rotate and laterally flex the vertebral column. These muscles are critical in trunk stabilization when running.

We performs a series of abdominal exercises through varying ranges of motion with body weight, machines, and/or medicine balls at least twice per week.

Hips: The anterior flexors of the hip (psoas major and iliacus) are crucial in leg list and drive. The gluteals (maximus, medius, and minimus) and the "deep six" muscles of the hip (piriformis, quadratus femoris, obturator internus, obturator externus, gemellus superior, and gemellus inferior) serve to flex, extend, abduct, adduct, and medially or laterally rotate the hip.

For these complexes, we perform single-joint and multi-joint movements including hip flexion, hip extension, abduction/adduction, leg presses, dead lifts, lunges, and squats.

Thighs: The anterior thigh is composed of the quadriceps group (rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius), which extend the knee (rectus femoris also flexes the hip). The posterior thigh houses the hamstring group (semitendinosis, semimembranosus, and biceps femoris), which flex the knee, extend the hip, and tilt the pelvis posteriorly.

They also laterally and medially rotate the hip. Along with the multi-joint movements mentioned for the hip, we also isolate these compartments with leg extensions (quadriceps) and leg curls (hamstrings).

The adductor group (adductor magnus, adductor longus, adductor brevis, pectineus, and gracilis) is located on the medial thigh and is responsible for adducting and medially rotating the thigh.

The tensor fascia latae and the iliotibial tract are located on the lateral thigh and they medially rotate and abduct the hip.

To cover these areas, we perform adduction (inner thigh) and abduction (outer thigh/hip) movements with machines, stretch cords, or manual resistance.

Another important muscle is the sartorius -- the longest muscle in the body -- that stretches from the anterior hip to the medial aspect of the knee. It flexes, laterally rotates, and abducts the hip. It can be strengthened with the aforementioned exercises for hip flexion and abduction.

Note: Many of these muscles are depicted in the accompanying drawings -- anterior thigh and hip and posterior thigh and hip. The muscles not depicted lie beneath these superficial structures.

Speed Mechanics

Once the machine is fine-tuned, work can begin on the "steering mechanism"; that is, the technical aspects of the stance, start, and running.

The stance: The first thing athletes must understand is that the speed stance is often completely unlike their sport or position stance. The most notorious violators are the 300-pound football linemen, who often assume some of the ugliest stances imaginable.

The start: Several highly coordinated techniques are required for an explosive start. A great start can win the race, especially for athletes who struggle with other speed variables.

Jim Bibbs taught us the following starting techniques:

1. Move the down arm rapidly backward, not upward, in what is called a "drag" technique.

2. Thrust the free arm rapidly forward.

3. Gain as much ground as possible on the first step. Note that steps 1, 2, and 3 occur simultaneously. Check Photo 3.

4. Take all your steps in a straight line. Steps that are taken inward or outward are time-consuming and inefficient.

5. Raise the torso gradually, but try to get into the upright position as soon as possible in order to initiate a fill running stride. Note: Too much forward body lean decreases the length of the stride.

McNair's Speed Vocabulary:

It is at this point that Kevin McNair's running mechanics are applied. The techniques are taught with one-word verbal cues that refer to efficient body positioning and movement.

1. Focus -- the eyes straight ahead in what is called a "conversational plane." To do this, you must avoid tilting the head in any direction.

2. Arch -- both the upper and lower back slowly. This will help maintain an erect torso and keep the hips in proper position.

3. Fix -- (lock) the elbows at 90 degrees.

4. Rotate -- while maintaining the fixed elbow, swing the arm from the shoulder, driving the hand from chest level through the "hip pocket."

5. Squeeze -- while swinging the arm, keep the elbow tight to the body. This will help eliminate the rotational forces that produce an inefficient motion.

6. Punch -- drive the lead leg out and up, punching it toward the finish line, not just lifting it upward.

7. Plant -- snap the down leg back beneath the hips. The foot should hit naturally on the ball and toes.

8. Extend -- lock the down leg out into full extension to maximize the power production of the stride.

Photo 4 depicts the mechanism in the mid-stride position.

Teaching Progression

Initially, we teach the stance, start, and running mechanics slowly and deliberately. We focus on one or two techniques at a time and build up from 1/4 speed, to 1/2 speed, to 3/4 speed, and finally to full speed.

Once the techniques are learned, they are practiced at full speed with 2-3 sets of 5 quality reps per set over distances ranging anywhere from 10 to 50 yards, depending upon the progression stage. Basically, the distances increase as the athletes begin to master the techniques.

Final Rep

When applying these techniques, remember that quality is much more important that quantity. The athletes should be as fresh as possible. It isn't wise to install these techniques immediately following a grueling conditioning workout.

By placing the athletes in comparable speed groups, you can intensify the competitive spirit and make the teaching session enjoyable for the athletes.

SPEED STANCE CHECKLIST

1. Assume a three-point stance.

2. Place feet slightly less than shoulder-width apart.

3. Place the down hand directly under the shoulder, with the thumb and index finger facing forward in an inverted "U" shape position. Keep the down arm straight and aligned slightly outside of the rear leg.

4. The distance from the heel of the front foot to the toes of the back foot will vary from a few inches up to 12 inches or more, depending upon the size of the athlete. Taller athletes with long legs will require more spacing. The knees and toes are pointed straight ahead.

5. Place the ankle of the front leg slightly ahead of the hip.

6. Keep the butt even with or slightly higher than the head, never lower.

7. Bend the free arm at 90 degrees with the upper arm approximately parallel to the ground.

8. Hold the head slightly up, just enough to enable the athlete to see a few feet ahead.

9. Place most of the weight on the front leg and down hand.