Running faster is something you can learn how to do.

 

Sports Science has killed the myth that you are either born fast or not.

 

I’m not implying anyone can become Usain Bolt, but athletes can absolutely become faster!

 

Here’s 7 keys to running your fastest time ever:

 

  1. Improve your “relative strength”.  Relative strength is how well you move your body weight.  In all my years of coaching I have noticed the athletes that can do pull ups are often faster than kids who cannot.  Being able to move your bodyweight in space is what sprinting is about.  You need good relative strength in your upper and lower extremities to do this!
  2. Minimize Drag: Extra Body fat doesn’t service anyone trying to get faster.  Losing 5-10lbs may be the easiest way for some athletes to get faster.  A lighter “frame” with the same size “engine” will love faster down the track or field!
  3. Get STRONG: The ability to apply force into the ground is a major part of overcoming inertia and getting your body into the right positions to run fast.  In the acceleration phase of running, striking the ground hard helps propel you forward.  More force into the ground, the more force comes out.  Therefore, strength training with weights has merit when it comes to improving speed.
  4. Be ELASTIC: After you get the ball (body) rolling over the first 10-20 yds, sprinting becomes more of an “elastic” event where you are relying on the elasticity of your muscles and connective tissue to reach max velocity.  Using jumps and bounds otherwise known as plyometrics is a great way to work on this quality along with more upright/top speed running drills.
  5. Timing matters: Running fast is a highly coordinated violent activity.  Your brain must organize your body into certain postures and positions so you can fly.   If your timing is off, you won’t be as fast as you could be. Using video to illustrate timing issues has been valuable for us over the years to reflect to an athlete what changes they need to see.
  6. Run FAST: As mentioned in previous emails you MUST run fast to be fast.  This is all about effort.  You must put 100% effort into some of your sprinting for your body to improve its ability to accelerate.  All your efforts don’t have to be 100% but as a court or field athlete it’s in your best interest to really spend some time focused on getting fast over short distances.  This requires 100% effort on all prescribed reps.
  7. Run SLOW-ish: Running at about 75-85% of maximal speed has tremendous value for helping athletes develop better mechanics and repeat sprint ability.  Repeat sprint ability is required for any sport that asks you to explosive play after play or possession after possession.  Tempo running popularized by the late Charlie Francis has been invaluable for athletes of all sports that we have worked with over the last 20yrs.

 

The BCI METHOD takes all these variables into account and can help any young athlete become a faster athlete.

 

At the BCI SPEED SCHOOL starting July 5th we are going to give young athletes a master class on how to get faster with 2 hrs. a week of direct speed work.

 

Be one of 20 participants in SPEED SCHOOL by clicking here: 

 

Andy McCloy