"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

Understanding proper sprinting mechanics will help contribute to speed development, however most do not understand what sprinting mechanics are - it is my intention in this article to introduce you to and help you understand, at least the basics of sprinting mechanics.

The word "Mechanics" has to do with the effects of energy and forces on the body.  For sprinting and increasing an athlete's linear speed: muscle power, neurological innervation, and length of limbs are the most important factors to consider in regards to sprinting mechanics.  These 3 factors influence the two main components that affect speed; which are stride length and stride frequency.

Stride Length
Stride length is determined by the amount of power the athlete puts into the stride (ground contact time).  In other words, it is the amount of power the athlete drives down into the ground.  The force applied to the ground propels and increases the athlete's stride length.  The most common mistake that I encounter is when athletes try to lengthen their stride, by overstriding - this actually causes their stride to shorten.  When an athlete overstrides or places the landing foot too far forward of their center of mass they create a braking force that will slow  them down.   The best way to improve stride is not by changining technique in order to stride out more but rather by improving the ability to produce power.  Natural increases in stride length occur when greater power is applied to the ground due to improvements in stride frequency.

Stride Frequency
Stride frequency is limited by the physiological makeup of each athlete.  It is governed by the firing ability of the nerves stimulating the muscles, the fiber type of muscles, and the length of the limbs and muscles.  The more fast twitch muscles one has, the greater stride frequency one can attain.

To improve stride frequency I implement neuromuscular training.   Implementing neuromuscular training forces the athlete's neuromuscular system to operate at a much higher rate than would normally be possible.  I also incorporate neural training in my speed training programs, however neural training is not the same as neuromuscular training. Neural training focuses on training the athletes 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 have found and most speed coaches would agree that neuromuscular and neural training are the only types of training that work towards developing stride frequency.

The key to neuromuscular and neural type training is preparation and progression. You must work up to, and progress into more advanced drills. Never attempt these type of drills if an athlete is out of shape, or before proper dynamic warm-up. These drills include rapid-fire sprints,  interval runs, and full speed accelerations.


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