"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

Usually about 3 weeks into a speed training program I will encounter one or two athletes that will begin to get sloppy in doing their dynamic warm ups and sprint mechanic drills.  I will smile as I correct them, but I will demand that they re-do the drill and/or speed exercise with correct form and proper technique.  Sometimes this happens because the athlete is bored with the routine - I learned a long time ago that it is my responsibility as a speed coach and trainer to keep the drills and routines fresh with new material in order to prevent this from happening, however in many cases it is not that the athlete is bored, but that he or she just doesn't understand why it is important that they always demonstrate proper form and technique while training for speed.  In this article I have given you two reasons (neuromuscular training and neural training) as to why perfect form and proper mechanics are critical and of utmost importance to speed, agility and quickness training.

Neuromuscular Training

When training my clients I always tell them during our speed training sessions, "Focus on your form, so that your neuromuscular memory gets it down right!"  I recently had a high school athlete ask me, "Coach Pete what is neuromuscular training?"  I told him that in a nutshell neuromuscular training utilizes a form of positive kinesthetic conversation with the body to imprint new learnings on the motor control center of the brain.  Basically it refers to the ability of the body's sensory organs in the muscles, tendons, and joints to respond to stimuli while doing speed exercises and speed training.

Neural Training

I also incorporate neural training in my speed training sessions, however neural training is not the same as neuromuscular training. Neural training focuses on training the nervous system and is very important in the development of quickness. Neural training involves Instantaneous recruitment of a maximal number of motor units, increasing the firing rates of motor units, and increasing the  inter-muscular coordination which is the ability to synergistically use multiple muscle groups in performing movements.

I always tell my clients that their muscles have memories and that they must rehearse the correct movements so that their brain memorizes the correct movement.  I usually do not get into all of the detailed terminology with my clients, but the storing of these kind of muscle memories in the brain are called engrams. The development of engrams is the reason it is so important that athlete's practice movements perfectly, even in their dynamic warm up routines. If the athlete practices the movements with a broken down technique or flawed mechanic the athlete's movements will learn to react slowly. 

Neuromuscular and Neural training are just two of many reasons why an athlete must focus, focus and focus more on proper technique, and mechanics while training for speed, agility and quickness.

I often hear from parents, coaches and athletes that quickness is genetically determined, but this is bogus!  Yes genetics can influence a persons quickness to a degree, but proper training of the neuromuscular pathways and nervous system can and will greatly increase quickness. So for all of you red slow twitch muscle slugs out there - THERE IS MORE THAN JUST HOPE, THERE IS A SYSTEMATICALLY SOUND AND PROVEN SOLUTION AVAILABLE TO YOU!

Focus on your form and proper sprint mechanics!  Focus, Focus and Focus more on moving correctly and you will get the results you desire - as sure as the sun will rise in the morning!

A big smile to you.
Coach Pete Negri, CPT

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