PBR Weekly Blog: Speed Training: Run Your Fastest 60-Yard Dash Ever
October 13, 2016
By John Vickers
Explosive Performance Academy
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Weekly Blog Rundown:
Week 1: Speed Training
Week 2: Strength Training
PBR Weekly Blog: Speed Training: Run Your Fastest 60-Yard Dash Ever
With some big showcases coming up, I’m always asked how an athlete can run a faster 60-yard dash. There were the drills I gave a couple weeks ago to help increase your sprinting speed but those normally take a while to increase your speed.
There are ways to improve a 60-yard dash without actually getting faster.
The fastest way to improve a 60-yard dash is to improve the start.
Improving the start is completely based around proper shin angles, force application and where the center of mass is located.
How am I going to teach my athletes the proper starting position?
I’m going to use 4 different steps:
Set Up – Prior To Sprint
- Body square to the starting line
- Feet hip width apart
- Open front foot up toward where you are running to help with quick start.
- Hips & knees bent
- Chest Up
- Hands at hips
Initial Start – First Movements Leading Up To Sprint
- Center of mass leaning towards finish line
- Positive shin angle (shins pointing opposite direction you want to move)
- Double leg press out of stance
- Use inside edges of both feet
Transitional Start – Motion Prior To Linear Sprint
- Trail leg comes off the ground
- Lead leg triple extends through the ground
- Trail leg transition across body as hip and toe turn towards finish line
- Lead leg pivots and pushes off ground
- Trail leg replaces position of lead leg
Sprint
- Body at 45 degrees with a slow transition up throughout the sprint
- Relaxed upper body
- Knee drive up
- Drive through the ground
- Finish past the line
It may seem like a lot of information to understand and be able to apply but when taught correctly is actually a very simple concept. I like to keep things simple and make sure my athletes understand what they need to do to achieve their wanted results sooner. There is no reason to over-complicate an already stressful situation for most.
If you have any questions about speed training or training in general, feel free to email me at [email protected] or visit our website at www.xplosiveperformanceacademy.com.
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