"Coach Pete with Omega Speed Training has helped me grow as an athlete.  The speed training programs, and speed training camps were awesome!  In the strength and conditioning programs that were given by Omega Speed Training - I have seen a ton of improvement in a short period of time.  Omega Speed Training workouts are the best and I look forward to coming to the gym to workout because I know the workout I am now doing is getting big results.  I can't thank Coach Pete with Omega Speed Training enough, he knows his stuff when it comes to speed training and knows how to work with a variety of people.  He is the man - thanks Coach Pete!" ~ Nick C, SAC State football

In less than one week you can increase an athletes speed just by teaching them the fundamentals of running (sprinting).  The starting point or foundation to improving the athlete's speed is in evaluating and correcting their mechanics.  Poor running mechanics are the result of poor motor patterns formed over time, which the athlete must now overcome and reconstruct.    By repetitively following the cues I have listed below you can correct any poor mechanics the athlete has. The key and only key to reconstructing poor motor patterns is repetition, repetition and more repetition!

I have found that the best tool to teaching running mechanics is to use fast, fun cues that the athlete can repeat out loud while they are training for SAQ.  The object is for them to memorize the cues. For example:  For hands, they might say, “Don’t clench your fist, Hold a Potato Chip!”  For arms they might say, “Hip Pocket, To Eye Socket!” or “Keep the 90 degree elbow point and swing from your shoulder joint!”  For face they might say, “Relax your face and win the race!” etc., etc., etc.

Below I have included some of the cues I have used with my many athletes depending on their Lower body needs.

1. Knees are aggressive. Drive them up to a position at least parallel with ground.  “Drive up knees and sprint with ease!”

2. Step over action.  Step the foot over the opposite knee just before it steps down to the ground.  If the foot comes forward, but doesn’t go over the opposite knee it will greatly reduce the player’s stride length potential.  “Step over opposite knee and become free!”

3. The leg that contacts the ground should be contacting the ground under the hips. “The Grass clips under Hips!”

4. Player’s should land on outside round of foot.  “Outside Round, I am running Sound!”

5. If the heels are the first thing to touch down there will be a braking action that will slow the player down.  “Heels touch last, to keep me fast!”

6. Do not reach out and strike the ground in front of your hips this will cause braking to occur, instead lift knees and drive foot down and back into the ground.  “Don’t Reach Out or you will brake and Stop!”

7.  Pull heals up under butt/hamstrings to shorten leg for a faster movement.  "Heals up and under butt, for a faster strut!"

8.  The torso should be upright so that all extremities can function properly.  When accelerating their should be a STRAIGHT LINE lean, from ankles to shoulders.  This lean should not occur at the waste.  The lean is a result of acceleration!  “Run a Straight Line and get there on time!”

9.  Tight abdominals and lower back.  “Stomach Tight for Speed to be Right!”

10.  Shoulders out in front of hips.  "Shoulders out in front of hip for the final speed tip!"

COACHING NOTES
Remember that every athlete is different and will not all run the same, but all should have an understanding and implementation of the basic running mechanics. 

FORM SPRINTING DRILLS:

Form Sprinting Drills help establish correct neuromuscular movement patterns.  Establishing as error-free movement patterns as possible may improve both stride rate and stride length.  Here are 4 drills that you may add or substitute into your program to help the athlete with the sprint mechanics.  By doing these simple drills you will eliminate any wasted energy that does not contribute to forward movement.

Upper Body Check:  Have the athlete stand still and do one full rotation of upper body technique.  Coach or player checks their form and makes corrections.

Four Count Full Rotation:  Have the athlete do 4 count full rotations and correct when necessary.

Fast Arms:  Sit on ground and pump arms with correct technique, as fast as possible for 10 seconds.  Correct as necessary.

Form Jog:  Jog in place and practice all proper running techniques.  Correct when necessary.

A big smile to you.
Coach Pete Negri, CPT

©Copyright 2007 Omega Fitness Quest  ©Copyright 2007 Omega Speed Training.  All Rights Reserved.   

If you have any questions and/or need any additional information, please don't hesitate to contact Coach Pete at coachpete@omegafitnessquest.com