9 Steps to Building MAX SPEED
Mike Volkmar, MS, PES, CSCS
Every athlete at every level wants to build MAX SPEED. Here are the 9 steps High School to Pro Athletes take to build game breaking Speed
- Self Myofascial Release
- Dynamic Warm-up
- Plyometrics & Reaction Work
- Technical Speed
- Resisted Speed
- Over Speed
- Full Speed
- Cool Down
Self Myofascial Release
Grab a foam roller or tennis ball to massage trigger point in the body to help prepare you for today’s workout. Massaging knots, adhesions, and scar tissue that build up from the trauma of exercise will be released and allow you to increase blood flow and circulation to the soft tissues. Check out some moves here – http://www.stack.com/2011/06/11/prevent-injury-and-build-strength-with-self-myofascial-release/
The benefits of “Dynamics” have been greatly covered. Chose movements that mimic today’s workout. Lateral Speed and Agility Day? Work on Lateral Base Skips, Carioca Quick Step, and Micro Hurdle Lateral Skips. Acceleration Day? Work Acceleration Skips, Linear Agility Ladder Drills, and Micro Hurdle Linear Skips. Check out – http://www.stack.com/2010/10/05/a-dynamic-warm-up-you-can-perform-anywhere/
This step is skipped most my young athletes. Moving your ankles and hips through a full range of motion for MAX SPEED is so important. It will help prevent injury and improve flexibility. This also could be viewed as corrective exercise for the athlete who is really tight or coming off injury. Start with prone scorpions, walking lunges, and lateral lunges. Check them out here – http://www.stack.com/2012/08/06/hip-mobility-drills/
Plyometrics & Reaction Work
Power production and quick feet are a priority for all athletes. That is why it is best done when you are fresh (early in the workout) and lose (after your warm up). Your strength levels will dictate your level of plyos. Check some out here – http://www.stack.com/2012/03/14/use-accelerated-plyos-to-get-faster-for-football/
This step is more important at the younger levels. For my advanced high school athletes, college and pro kids, I will include some Technique work in their Dynamic Warm up. For a younger high school or middle school athlete, is it important that you learn the proper angles for MAX SPEED. Start with Wall Drills – http://www.stack.com/video/867427045001/DaQuan-Bowers-Wall-Acceleration-Drill/
This is my favorite step. Too many kids blindly run from cone to cone expecting to get fast. WRONG! You need to add an external stimulus (for improved force production) for the body to respond to (similar to strength training). Younger athletes will start with HEAVY sled drags. My advanced (2-3 years of training) will sprint with low to moderate sleds. Check it out here – http://www.stack.com/2012/11/07/sled-push/
Assisted Speed (Over Speed) training is best for improving stride length. Speed is stride length x stride frequency. Younger athletes will start with bounding and progress into Assisted Speed with bungees, towing, or running down hill.
Sometimes overlooked, but you have SPRINT to get FASTER! Your volume (reps x sets x distance) will be dictated by the training emphasis of that day (Acceleration vs. Max Speed vs. Agility) and conditioning level.
Time to static stretch and reflect on your workout. Develop a stretch routine that hits all the major muscles and targets the muscles that are consistently tight or sore. Check this out – http://www.stack.com/2013/01/28/static-stretching/
This program is best complimented with a progressive strength program focusing on posterior chain development (deadlifts, glute ham raises, and RDL’s). Strength + Speed = One Nasty Athlete!
Mike Volkmar, MS, PES, CSCS