SPEED TRAINING:

CONCEPTS, METHODOLOGIES, & PROGRAMMING

Mark Dillon, MS, CSCS, RSCC, USAW

University of Oregon
 Three Movement Constants
 1.) The Body
 Produces & reduces force in all 3 planes
 Involves synergists, stabilizers, agonists,
& antagonists.

 2.) The Ground

 Gives back the force we put into it to
move.
 Used to generate & absorb force.
 Ground reaction forces.
 Where the rubber meets the road

 3.) Gravity
 Effects all bodies the same, constant
resistance.
 Body designed to move with & against it.
 Ground Negotiation
(Ack.: Radcliffe, J., 2013)
 1.) Hip “Hinge”
 Ability to set the hips
 Flatten or arch the back
 Push the tail back

 2.) Hip “Projection”

 Directional projection of the hips
 Maximal ground reaction forces
 PUSH mechanics

 3.) Hip “Whip”

 Tall posture to enhance a cyclic leg action
 Maximize force, minimize contact time
 “Swing & Scissor” stretch tension and re-acceleration
(Frans Bosch, 2005).
Basics of Speed Development
 Don’t over think it!
 Increase lean body mass
 Get Strong…Build a bigger motor (must squat)
 Improve muscle/tendon elasticity (bounding)
 Practice/Improve technical efficiency (A & B series)
 Speed Application (sprint often)
 Thank You!
 Any Questions?.....

 Just Joking!
Yearly Speed Training Overview
 Continue to increase “purposeful” strength, strength to
body weight ratio, lean body mass, & movement quality.
 July – August: Build tolerance to load, increase durability,
correct movement/technique errors, reinforce acceleration /
deceleration/change of direction skills, low level plyometrics.
 September – November: Increase max strength, resisted sprints,
acceleration & max velocity development, reactive agilities,
multiple response plyometrics.
 December – January: Conversion to power, movement specifics
(base running, position sprints, etc.), shock plyometrics.
 February – Mid-June: Put the Ferrari on the race track, and
remember…there’s going to be rubbing…rubbing is racing!
 Qualities for Speed
 Functional Strength: Purposeful
 Speed must go hand in hand with strength,
power, reactive/elastic strength, general
fitness, and flexibility
 Stretch-shortening cycle development
(elasticity)
 Better force application = faster speeds

 Posture, Balance, Stability, & Mobility

 Relaxed efforts
 Power angles and movement mechanics
Programming Guidelines
 Speed is an acquired fine motor
skill
 Teachable and trainable
 Most difficult attribute to improve
 Dependent on many bio-motor qualities

 Goals:
 Optimize ground reaction forces
 Optimal efficiency
 biomechanical
 physiological
 Programming Guidelines
 Basic Technical Progression Model:
 Master sound start & acceleration mechanics and
gradually extend to longer sprinting distances i.e. 20-
30yds, extending to sprints of 30-50yds, moving out
to sprints of 50+yds

 Minimize fatigue
 Fatigue inhibits CNS
 Speed Development vs. Conditioning
 Most optimal learning state
 Train fast to be fast
 Programming Guidelines
 Be systematic and have a plan of action
 daily, weekly, monthly, annually

 Be intense

 Quality over quantity (less can be more)

 Learn, teach, and practice sound mechanics

 Poor movement can exist anywhere in the body, but poor
movement patterns can only exist in the brain.

 Perform drills for a purpose

 A drill should never be an end unto itself, but rather a
means to an end result
 3 Stage Model of Motor Learning
 1. Verbal – Cognitive Stage
 Unconscious incompetence
 Numerous errors, lack of consistency, don’t know what to do to improve

 2. Associative Stage
 Conscious incompetence
 Knows what to do but the skill is still not mastered
 Conscious competence
 Skill requires little conscious effort, but not automatic

 3. Autonomous Stage
 Unconscious competence
 Skill can be performed automatically
 May take 500+ hours of practice to achieve
 Performance Characteristics
 1. Improvement
 New behaviors & reduce errors.

 2. Consistency
 Reduce variability

 3. Stability
 Return to response after perturbation

 4. Persistence
 Retention after period of no practice

 5. Adaptability
 Context & skill
Programming Guidelines
Strength Qualities for Sprinting
 Periodization of Speed
 Common model of periodization for speed
development:

PREPARATORY COMPETITIVE

1 2 3 4
TRAINING
PHASES Aerobic
Develop
Endurance Anaerobic
Foundation of Specific Speed
(General Endurance
Speed
Fitness)
 Periodization of Speed
 The Oregon model of periodization for
speed development:

PREPARATORY COMPETITIVE

TRAINING 1 2 3 4 5
PHASES
Speed
Speed Specific Specific
Foundations Transition
Development Speed Skills Speed
(School)
 Periodization of Speed
 Speed Foundations:
 Drills for the improvement of coordinated muscular actions with
progressive tempo, rhythm, & cadence (e.g. closed system drills)

 Speed Development:
 Methods of loading & unloading to develop strength/power & speed
of coordination, respectively, in order to improve acceleration
abilities

 Specific Speed Skills:

 Aims to develop acceleration/agility abilities with emphasis on
movement specifics

 Specific Speed:
 Training all qualities of speed and agility under normal conditions
(e.g. without resistance or assistance; practice/game like situations)
 Speed Phases / Zones
 1.) Starts/Stances: (first step efficiency)
 Overcome inertia and get body into an efficient position to push &
accelerate the body as quickly as possible

 2.) Acceleration: (first 10-20 yards / first 6-8 steps)

 The rate in change of velocity overcoming inertia allowing one to
reach maximum speed in the least amount of time possible

 3.) Maximum Velocity (Top End) Speed:

 Transition from horizontal posture to a more vertical (upright)
posture

 4.) Speed Maintenance (Endurance)

 The ability to maintain the highest percentage of top speed for as
long as possible
Speed Phases / Zones
Starting & First Step Development
 The more efficient the start
the sooner an athlete can
accelerate to top speed
 Multiple Stances & Starts
 Stationary, moving, or
combination starts
 Posture, arm action, leg action
(PAL)
 Starting Skills: Coaching Cues
 Starting skills & first step quickness
 Mechanically correct postural positions
 Neutral head position (focus on destination)
 Relaxed shoulders, tight stomach, hips & back
set w/ full foot contact on ground
 Arm action
 relaxed but vigorous
 Active foot placement (push off with both feet!!!)
 Starting & First Step Development
 Efficient stances for quick starts require setting
the hips with the back arched and full foot
contact with the ground as to assure the ability
to push off with both feet and project the hips in
the desired direction without a false step (for ever
action there is an equal and opposite reaction).

 Types of stances & steps:

 Forward – Squared & Staggered
 Lateral – Open & Cross-Over
 Backward – Drop & Reverse Pivot
 Starts & Stances
 Squared & Staggered Starts
 Efficiency Check:
 1. Hips set high, balanced with knees
over instep.
SQUARED
 2. Arched back, shoulders in front.

 3. Elbows cocked, opposite of lead

leg.

 4. Rear leg approximate to drive leg

STAGGERED
for immediate push off effectiveness.
 Starts & Stances
 Open/Cross-Over & Drop Step Starts
 Efficiency Check:
 1. Hips set, balanced with knees over

instep.
OPEN
 2. Arched back, shoulders will dip to
desired direction.

 3. upon push-off the lead toe, knee,

elbow, & shoulder is driven in
desired direction.
DROP STEP
 4. Resume acceleration steps.
 Starts & Stances
 Squared, staggered, open, & drop step
 1, 2, 3, or 4 point stances
 progress from 2 & 3 point stances to balanced (1 point)
stances on 1 leg.

 Balanced (1 point) stances develop 3 components:

 1. Stability with hips set, back arched, tension in the
thigh, & full foot contact with weight over the instep.
 2. Ability to get the other foot in position (with the toe
and heel up) to be immediately accelerated back down
onto the ground with positive shin angles.
 3. The ability to push off with both feet when needed.
 Starts & Stances
 Resisted Starts
 Efficiency Check:
 1. Resistance is placed at the hip bones.

 2. Posture and balance remains in control of

starter.

 3. Fosters push-off with both feet & the limb drive

necessary for proper hip projection.

 4. Resistance is either consistent or released upon

transition to acceleration (e.g. medicine ball take
offs, partner resist & release).
 Resisted Starts

SQUARED STAGGERED

OPEN DROP STEP

 Starts & Stances
 Dilemma Positions
 Efficiency Check:
 1. Position is a relaxed yet ready state (kneeling,
seated, lying prone, supine, side).
 2. Emphasis on summation of prime movers of
the body to project the hips/torso in the desired
direction.
 3. Proper posture and mechanics are employed as
soon as possible.
 4. The distance covered is short, with reaction
and technique the primary goals.
 Concepts of Speed Development
 Stride Length (SL) & Stride Frequency (SF)
 SL x SF = Maximum Velocity

 Stride Length:
 The distance one’s C.O.G. travels from take-off of
one foot to touch-down of the opposite foot
 The distance the hips travel through the air
 During acceleration apply force into ground with
goal of projecting hips forward as far as possible
 Traditional focus is more strength = longer stride,
however it’s coordination that is the limiting factor
 Concepts of Speed Development
 Stride Frequency:
 Ground Time (GT) + Air Time (AT) = Stride
Time/Frequency (SF)

 The time it takes to execute one stride

 Apply great force into the ground in less time,

projecting the hip forward a further distance

 Strength not deciding factor between good &

average sprinters, it’s efficiently reduced
ground contact times due to enhanced
technique & skill, motor coordination, & elastic-
reactive strength (stretch-shortening cycle
efficiency)
 Goals of Speed Training
 Achieve high stride frequency and optimal stride
length by:
 Maximizing the backward velocity of the lower leg and foot
at ground contact;
 Minimizing vertical impulse and horizontal braking forces;
 Emphasize brief ground support time, explosive force
production, and rapid stride rate.

* Improved stride length & frequency are byproducts of force

application. They do not need to be addressed individually.
Goals of Speed Training
 Keys For Speed Development
 Athletes must learn to:
 Apply greater force;
 Maximum strength development

 Apply force in less time;

 Elastic / reactive strength development
 Biomechanical efficiency & correct techniques

 Apply force in the proper direction;

 Technique rehearsal & skill acquisition
 Eliminate braking forces (Newton’s third law)

 Apply force through full (proper) ranges of motion;

 Mobility / flexibility
 Basics of Speed Mechanics
 Posture:
 Dictated by speed zone

 Body lean starts at the feet & ankles

 Triple extension necessary for straight line of force

 Incorrect posture negatively affects application of

force against the ground (bending/breaking at the
waist, dropping or picking up the head, etc.)
 Basics of Speed Mechanics
 Greater acceleration can be achieved through
greater body lean.
 Basics of Speed Mechanics
 Sprint mechanics & gaze control

Source: Derek Hansen

 Basics of Speed Mechanics
 Arm Action:
 Stabilizes torso for optimal transfer of force through hips
 Helps create lift off of the ground
 Increases force application (forward thrust), ground reaction
forces, and stride rate (particularly during acceleration).
 Provides balance & stability for the hips at max velocity
 Provides propulsive force transferring momentum to increase
ground reaction forces.

 Leg Action:
 Dictated by speed zone
 Shin angles
 Relationship of the C.O.G. upon ground contact
 Basics of Speed Mechanics
Arm Action

Source: Derek Hansen

Acceleration Mechanics
 Posture
 Posture & body lean critical to acceleration
 Acceleration of the C.O.G. is best when
forward lean is the greatest
 Forward lean is vital for active foot
placement (push the body!)
 Very acute angle (~45˚); shoulders ahead of
hips and hips well ahead of the feet
 Tight back, butt & stomach (tight gut & butt)

 Arm Action
 Move at shoulder, punch hand towards finish
 Arms do not cross midline of body
 Hands slightly higher than shoulders in front
& will clear hip when the arm is driven back
 Acceleration Mechanics
 Leg Action
 Front side mechanics (thigh / knee
separation)
 Push & Punch emphasis
 Maximum acceleration of the thigh over its
full ROM with the knee coming up & down
fully & quickly (no butt kick)
 Cocked ankle (dorsi-flexion)
 During drive phase toe never gets ahead
of knee.
 Actively drive thigh downward with the
foot landing directly under hips
 Acute shin angles (positive)
 Lower heel recovery (first 6-8 steps)
 Longer ground contact time
 Top Speed Mechanics

(Clark, K.; “Speed Science: The Mechanics Underlying Linear Sprinting Performance”)
 Top Speed Mechanics
 Relaxation is key!!!  Leg Action
 Posture  Foot contacts ground
 Tight back, butt, & directly beneath hips
stomach  Shin angles become
 Involves more upright almost perpendicular
position  Higher heel recovery with
 Hips high the ankle of the recovery
 Arm Action leg stepping over the knee
 Swing at the shoulder of the support leg
 Elbow flexion  Knee up, toe up, heel up
 60-90˚ front  Less ground contact time
 ~90˚ past hips
 90-120˚ behind
 Relaxed hands
 Top Speed Mechanics
Influence of Gravity and Elasticity

Source: Derek Hansen

 Top Speed Mechanics
Influence of Gravity and Elasticity

Source: Derek Hansen

 Top Speed Mechanics
Influence of Gravity and Elasticity

Source: Derek Hansen

Vertical Displacement

Source: Derek Hansen

 Top Speed Mechanics

Source: Derek Hansen

 P.A.L. Drill Sequencing
 Posture Drills
 Wall drills
 Wall / Partner lean fall holds
 Partner lean, fall, and release

 Arm Action Drills

 Giant to small arm swings
 Arm exchange
 Rubber Band Drills

 Leg Action Drills

 Acceleration ladders
 Speed hurdles
 Resisted sprints
 Closed & Open System Drills
 Closed & Open System Drills:
 Focus on placing body in positions to generate
high horizontal impulses and low vertical impulses

 Gives opportunity to address mechanical qualities

& movement efficiency vital to proper acceleration
/ sprint mechanics

 Can serve as part of technical (specific) warm-ups

Closed System Drills
 Closed System Drills (CSD):
 Places athletes in optimal movement patterns
against the resistance of a closed environment
teaching appropriate movement through concept
of training specificity (e.g. wall sprints, resisted
march/skips)

 Reinforces proper postural positioning, accelerative

patterns (front side mechanics & push-back), and
refines the proper direction of force application

 Utilizing effective coaching cues and good

positioning, athletes will activate muscles that are
needed in movements during open system drills, in
the weight room, on the field/court, or track
 Open System Drills
 Open System Drills (OSD):
 OSD are performed in a less restricted environment,
where the athlete has a greater role in decision
making such as establishing & maintaining proper
accelerative positions & patterns (Farrow, Pyne &
Gabbett, 2008)

 Places body in position to generate high horizontal

forces as opposed to high vertical forces (e.g.
‘A’cceleration series progression, acceleration ladder,
speed hurdles, & lean, fall, run)
 Acceleration Mechanic Drills
 Mach “A” & “B” Drills & ‘A’cceleration Series:
 Drills performed in progressive order fostering development of
sprinting skills first in an acceleration, then top speed, and finally
a speed maintenance mode, just as the order occurs in athletics.

 Drills are derived from the Mach (Ack. Gerald Mach) sequence of
an “A” (toe up / heel up, thigh acceleration) and “B”
(toe/knee/heel reacceleration) series.

 ”A” Drill (toe up, heel up drill): performed at a march tempo,

maintaining good upper body form and “driving” or “punching”
knees forward and upward hard and fast. Each stride and step
is an exaggeration of a quick explosive take-off with the toe up
and heel up in preparation for ground contact and reaction.
 Acceleration Mechanic Drills
 ”B” Drill (thigh reacceleration drill): is initiated exactly like the “A”
with the toe and heel being lifted upward in preparation for the ground
recovery. The thigh is immediately accelerated downward and pulled
backward underneath the hip in a “pawing” motion. Maintaining dorsi-
flexion (toe-up) during recovery is imperative.

 Fast Skip Drill: utilize same mechanics as in Mach “A” drill, but at a
faster more impulsive skip tempo, upward flexion of the toe and heel
and forward drive of the knee of the swing leg aid the forward hip
projection of the support leg with proper upper body running form.

 Slide Kick Drill: combination of high knee or “knee drive” and butt
kick actions. Imagine the athlete standing against a wall and
performing a butt kick. The foot/heel would have to “slide” up the wall
in order to engage the butt. Emphasis is on explosive take-offs and
pulling the knee upward and the heel to the butt.
 Acceleration Mechanic Drills
 Cadence Fast Leg Drill: is an effort to employ a quick light footed
rhythm to the toe up, knee up, heel up mechanics with a cadence.
Therefore the right leg is continuous in its cyclic sprinting motion, the
heel of the foot comes up into the butt, forward, and around to
touchdown underneath the body again. The left leg is just keeping a
quick supportive rhythm without the strides of a large cycling motion.
The cadence can continue until switching to the other leg, or a series
of combinations can be employed.
 Acceleration Mechanic Drills
 Acceleration Ladders
 Aids in developing efficient acceleration patterns
 Ladder consists of 10 - 12 rungs identifying the approximate
spacing of each foot placement during the acceleration phase
 This allows for an exact programming of the neuromuscular
system
 Acceleration Mechanic Drills
 Speed Hurdles
 Aids in developing
efficient acceleration
patterns

 Develops knee drive and

push back (front side
mechanics)

 Fosters good toe-knee-

heel mechanics
 Resisted Sprinting
 Sprint Resistance (Sprint Loading):
 This method includes gravity-resisted sprinting
(e.g., upgrade/hill or stair sprinting) or other
means of achieving an overload effect (e.g.,
harness, partner, sled, etc.)

 Objective is to provide resistance without

altering athlete’s movement mechanics

 Primary means to improve explosive power

necessary for increases in stride length &
decreases in ground contact time (due to
increased forces)

 Teaches proper body lean, active push back &

promotes hip projection
 Resisted Sprinting
 Hill / Ramp sprints:
 Requires lifting and driving the recovered leg
through a greater range of motion than when on
flat surfaces

 Athletes must therefore exert a force against the

ground sufficient to lift the center of mass
somewhat higher than normal resulting in an
increase in strength and power where the
sprinter needs it most
 Resisted Sprinting

During uphill sprinting the drop height of the foot per

stride is shorter than when sprinting on flat ground.
Muscle action will therefore shift from isometric
(elastic) to concentric, and energy costs will increase
greatly (Bosh, F., 2010).
 Resisted Sprinting Methods
 Hill Sprints
 3-6° Incline
 Run “into” the hill

 ~100 yards max

 Depends on degree of incline

 20 - 60 yards most optimal
 Stairs (?)

 Resisted Towing Sprints

 10% rule (???)
 20-50lbs.

 Resistance at the hip

 Resisted Sprinting Methods
 Partner Towing
 March / Skip / Sprint Tempo’s
 Resistance placed at the hip

 Resistive Surfaces
 Sand, soft dirt, snow
 6-8 inches deep

 Quickness across surface

 Stay on top of surface

 Contrast Sprints
 Loaded to unloaded
 Hill sprint finishing onto level ground, tow and release
 Assisted Sprinting Guidelines
 Sprint Assistance:
 Resistance before Assistance
 Gravity-assisted sprinting (e.g., down-grade sprinting on
shallow [1-3°] slopes), high-speed towing (e.g., harness and
stretch cord), or other means of achieving an over-speed effect
 Use in absence of fatigue
 Assure optimal stride length, rate, & technique

 90-95% intensity
 Other 7-10% from “pull”

 Primary means to improve stride frequency

 Reduce ground contact time
 Assisted Sprinting Methods
 Sprint Assistance:
 Downhill Sprints
 1-3˚ decline

 Tubing Sprints
 Maximum thickness surgical tubing
 Progress from shorter to longer
distances (40-50 yards max)

 Towed Sprints
 Towing behind bike, scooter, car,
or a specialized pulley system
 Assisted Sprinting Methods
 Flat vs. Downhill Running
 Flat:
 Hamstrings direct force
backwards.

 Downhill (1-3°):
 Rectus femoris directs force
anteriorly.
 Do not utilize downhill
running for long periods of
time. Source: Frans Bosch

 Maximum 2-3 weeks, then

cycle off.
 Concept of Speed Reserve
 Speed Reserve:
 “By building a bigger engine, athletes will be able
to perform at (higher) submaximal speeds for
longer durations. It is conditioning without
entering a lactic environment.” – Derek Hansen

 Athletes must therefore exert a force against the

ground sufficient to lift the center of mass
somewhat higher than normal resulting in an
increase in strength and power where the
sprinter needs it most
Ack.: Francis, C. & Hansen, D.
Concept of Speed Reserve

(Game Speed)

(Game Speed)

Ack.: Francis, C. & Hansen, D.

Gassers vs Get-Offs
 Speed Maintenance
 Allows for maintenance of technique & maximal
velocity over an extended time period and the
ability to repeatedly reach maximal acceleration
of speed in multiple bouts

 The ability to maintain great technique & the

highest percentage of top speed for as long as
possible
 Sprint Intervals
 Varied Pace
 Tempo
 Speed Maintenance
 Varied Pace Sprints
 Consists of several changes in velocity within a
sprint allowing the nervous system to “recharge”
between bouts of maximal effort
 Teaches athlete’s to run relaxed at high velocities
 Gear / Hollow / In & Out Sprints
• Sprint 25yds, stride 25yds, sprint 25yds, stride 25yds
 Fly 10-30 Sprint
• 30 yard build-up into max velocity and hold for 10-30 yards.
 Turnabouts
• Sprint 20yds & stride 80yds, sprint 30yds & stride 70yds, etc.
 Speed Maintenance
 Tempo / Percentage Runs
 Sprints performed at speeds below 100% intensity
 Teaches relaxation…vital to faster sprinting!

 Not as taxing on CNS since performed at sub-maximal

intensities
 Great way to increase volume
 Strengthen ligaments and tendons

 Induce body composition changes

 Facilitates restoration following top speed training
 Lead to increased capillarization of muscles improving
muscular contraction speeds
 Special Speed Maintenance
 The application of speed maintenance for
activities with exercise relief patterns (work-
to-rest intervals) specific to practice or
competition
 Position Pattern Sprints
 e.g. Catcher position specific patterns
• Athlete sprints patterns specific to what is
performed in competition (sprint to back-up bases,
chase down foul ball, pop up from stance to field
bunts, etc.)
 CATCHER
1st IN. 2nd IN. 3rd IN. 4th IN. 5th IN. 6th IN. 7th IN.
FB-FWD FPU-R FB-FWD FPU-L FB-3L B1 FPU-L
B1 FB-FWD BB-R FB-1L BB-L BBL FB-3L
T2 B1 PU-BHL B1 FPU-R FB-FWD B1
FPU-L PU-BHL T2 PU-BHL T1 FPU-L T2
FB-1L B3 FB-1L B3 FB-1L B1 B1
PU-BHR T3 FB-3L T2 FB-FWD T2 FB-1L
BB-L BB-C T3 BB-C T2 B1 B3
B3 B1 BB-C B1 BB-R BBC BB-R
T1 FB-1L PU-BHR BB-L FPU-L PU-BHR FPU-R
FB-3L FB-3L T1 FB-3L T3 B3 B1

T2
BB-C = Ball to backstop center
BB-L(R) = Ball to backstop left (right)
B1 = Sprint & back up first base
B3 = Sprint & back up third base
T3 T1
FB-FWD = Field bunt forward B3 B1
FB-1L = Field bunt down first base line
FB-3L = Field bunt down third base line FB-3L FB-FWD FB-1L

FPUL(R) = Foul pop-up left (right)

PU-BHL(R)= Pop-up behind home left (right)
FPU-L FPU-R
T1(2),(3) = Pop-Up & throw to 1st, 2nd, or 3rd
C

PU-BHLPU-BHR
BB-L BB-R
BB-C

*** Begin Every Rep From Crouch Position ***

Perform each rep @ "Game Speed" | Jog back to position after each rep | :30 - :60 sec. between Innings
Homer Runs the Hard Way:
 Sprint home past 1st base (5 strides) & shuffle back,
 Sprint around 2nd base (5 strides) & shuffle back,
 Sprint around 3rd base (5 strides) & shuffle back,
 Sprint through home plate.
Repeat sequence 4-6 times w/ :30-:60 sec. rest between each.

The Cycle:
 Sprint a single & walk/jog back to home plate,
 Sprint a double & walk/jog back to home plate,
 Sprint a triple 7 walk/jog back to home plate,
 Sprint an inside the park home run.
Repeat sequence 1-3 times w/ :30-:60 sec. rest between cycles

2-Base Intervals:
 Start clock on first sprint (2-base),
 Every :30 sec. interval start next 2-base sprint,
 Complete each sprint in :7 sec or less,
 Continue until prescribed number of reps are completed.
Perform for 8-12 reps, each rep must be completed in :7 sec. or
less for it to count.
(Ack. Plisk,S. and Gambetta, V., 1997)
 Barefoot Running
 Enhances strength, mobility, & proprioception of
feet & ankles
 Strengthens and improves the integrity and function of
the ankles and feet

 Promotes more efficient running technique

 Good landing mechanics (mid-foot)
 Eliminates rear foot (heel) striking

 More protective of toes, promotes ankle dorsi-

flexion (ankle cocked)
 Barefoot Running

Different footfalls. These photos are of two Kalenjin runners from Kenya, a
barefoot 12-year-old girl (left) and a boy (right) of the same age in running
shoes. Note the differences in foot angulations as the girl prepares for a
forefoot touchdown and the boy prepares to land heel first. NATURE|Vol
463|28 January 2010 (Photos courtesy of D. E. Lieberman.)
 Barefoot Running
 Shoes can be the cause of many foot/ankle,
knee, hip, & low back injuries:
 1.) Shoes allow incorrect running by landing on
the heel, creating high breaking forces. Excess
forces travel up the body & can lead to knee,
hip, & low back injuries.

 2.) Shoes do not allow support structures of the

foot & ankle to function correctly.
 Barefoot Running
 Chronic ankle bracing and taping can lead
to:
1) Foot/ankle stabilizer muscles to weaken &
atrophy.

2) Tendons and ligaments weaken & lose ability

to handle landing forces & lose ability to
produce additional force in the push-off.
 Barefoot Running
 Can have a therapeutic effect on the feet
 Rehabilitate flat-footedness
 Strengthens muscles on the plantar surface of the
foot, aiding to uphold the arch, including flexors of
the toes

 Great influence on the mechanoreceptors

and tactile sensors of foot
 Over time a gradual build-up of mechanoreceptors and
sensors on the bottom of feet can help to better feel and
distinguish against the ground with the feet
Running Into Trouble

Flat Ground Flat Treadmill Inclined Treadmill

 Running on flat ground requires hamstrings to

direct force backwards correctly.
 Running downhill, while being towed, or on a
treadmill the force is directed more forwards,
with more activity by the quad (rectus femoris).
 Inclined treadmill running there is less drop
height to be processed elastically at stance.
Emphasis
DAY 1 DAY 2 DAY 3 DAY 4
[Acceleration / Agility] [Speed Maintenance] [Speed / Agility] [Speed Maintenance]
General Warm-Up General Warm-Up General Warm-Up General Warm-Up
Technical Warm-Up Technical Warm-Up Technical Warm-Up Technical Warm-Up
Plyo/Slack Reduction: Speed Maintenance: Plyo/Slack Reduction: Speed Maintenance:
- Jump, Hop, Combos - Tempo Sprints - Skip, Bound, Combos - Tempo Sprints
- Interval Sprints - Interval Sprints
S P E E D M E N U:

- C.O.D. Intervals
Resisted Acceleration: Specifics: Max Speed Sprints: Specifics:
- Hill and/or Sled Tow - Position Pattern Sprints - Acceleration and/or Top - Homers the Hard Way
- Cycles Speed - 2-Base Intervals

Change of Direction / Forward + Backward Change of Direction / Forward + Backward

Agility Barefoot Strides Agility Barefoot Strides

Specifics: Specifics:
- Base Running Tech. - Fielding / Base Running
- Pitcher Stride Sled Tow Techniques

Forward + Backward Barefoot Weaves & Cuts w/

Barefoot Strides Backward Strides
DAY >>
PERIOD
MONDAY TUESDAY THURSDAY FRIDAY
Dynamic Warm-Up: Dynamic Warm-Up: Dynamic Warm-Up: Dynamic Warm-Up:
Prep:

- A-skip, A-run, straight leg run - A-skip, A-run, straight leg run - A-skip, A-run, straight leg run - A-skip, A-run, straight leg run
- lateral shuffle, carioca, lat.skip - lateral shuffle, carioca, lat.skip - lateral shuffle, carioca, lat.skip - lateral shuffle, carioca, lat.skip
- bkwd skip, bkpedal, bkwd shuffle - bkwd skip, bkpedal, bkwd shuffle - bkwd skip, bkpedal, bkwd shuffle - bkwd skip, bkpedal, bkwd shuffle
- Hurdle Hip Mobility Routines - hurdle hip mobility routines
- Postural Wall Sprint Drills Form Movements: - Agility Progression (Sway Series) Hash Mark Stride Routine:
- Arm Action Drill (mini-band or - Fast Paw & Wall Slide Strides - Deceleration Skills - Heel Walk
elbow tap) - ‘A’ & ‘B’ Series [march/skip/run] - Every Mark
Tech:

- ‘A’ & ‘B’ Series [march/skip/run] - Stick Strides - Every Other Mark
- Starts & Stances
[square/stagger/open/drop/dilemas]
- Acceleration Ladders
- Box Lean Acceleration
Muscle Slack Reduction Development Speed Maintenance: Muscle Slack Reduction Development: Speed Maintenance (early summer):
Developmental:

- Static & small amplitude jumps - Tempo Sprints - Static & small amplitude jumps - Tempo Sprints
Elastic-Reactive (SSC) Development - Sprint Intervals Elastic-Reactive (SSC) Development: - Interval Sprints
- Jump, Leap, & Hop Progressions - Skip, Bound & Hop Progressions
Start & Acceleration Development: Acceleration Development: Specific Speed Maintenance (late
- Hills Sprints (6-8 x 10-30yds) - Sled Tow Sprints (6-8 x 20-30yds) summer):
Change of Direction: - Pitch Stride Sled Tows - C.O.D. Intervals
- Speed Weave Drills Max Velocity Development: - 2-Base Intervals
- Fly 10’s – 20’s (field players only) - Homers the Hard Way
Change of Direction:
- Power Cut Drills
- Grafting Drills (weave & cut)
Base Running Specifics: Specifics Recovery Barefoot Work: Recovery Barefoot Work:
- Base Stance, Starts, & Turns - Position Pattern Sprints - Weaves & Cuts w/ Bkwd Strides - Backward + Forward Strides
Trans:

- Cycles
Recovery Barefoot Work:
- Backward + Forward Strides Recovery Barefoot Work:
- Backward + Forward Strides
Emphasis
DAY 1 DAY 2 DAY 3
[Acceleration / C.O.D.] [Agility / Speed] [Speed Maintenance]
General Warm-Up General Warm-Up General Warm-Up
Technical Warm-Up: Technical Warm-Up: Technical Warm-Up:
S P E E D M E N U:

- Posture, Stance, & Start Skills - Agility Progression - Posture, Stance, & Start Skills
- “Punch” & “Hip Projection” Skills - Deceleration Skills - “Paw” & Hip “Lock” & “Whip” Skills
Plyometrics/Muscle Slack Reduction: Change of Direction / Agility Plyometrics/Muscle Slack Reduction:
- Jump & Hop Progressions - Planned  Reactive - Skip & Bound Progressions
Acceleration Development Acceleration + Max Velocity Speed Speed Maintenance Development:
Development - Sprint Intervals
- Tempo/Repeat Sprints
- Change of Direction Intervals
Change of Direction / Agility: Specifics: Fwd+Bkwd Barefoot Strides
- Planned  Reactive - Position pattern sprints, base
running techniques/routines,
pitcher stride sled tow, etc.
1v1 / small sided competitions 1v1 / small sided competitions
Fwd+Bkwd Barefoot Strides Barefoot Weave+Cut w/ Bkwd Strides
 DAY >>>
PERIOD
TUESDAY THURSDAY FRIDAY
Preparation: Dynamic Warm-Up: Square Routine Dynamic Warm-Up: Movement Circuit Dynamic Warm-Up
General warm-up to - Activation Work - Hurdle Hip Mobility - Activation Work
stimulate - Mobility (Ankle/MTP, Hip, T-Spine / - Hula Hoop Agility - Mobility (Ankle/MTP, Hip, T-Spine /
neuromuscular / Shoulder) - Balance Beams Shoulder)
musculoskeletal - Potentiation Activities - Crawling - Core / Pillar
systems. - Bench Vaulting - Potentiation Activities
- Bag/Hurdle High Step

Technical: - Postural Wall Sprint Progressions - Agility Progression (Sway Series). ‘A’ & ‘B’ Series Progression:
Specific warm-up to - Arm Action Drill (mini-band or elbow tap) - Deceleration Skill Work - March / Skip / Run
ensure optimal - ‘A’ & ‘B’ Series [march / skip / run] Hash Mark Stride Routine:
preparation & - Starts & Stances - Every Mark
technique for quality [square/stagger/open/drop/dilema positions] - Every Other Mark
work. - Acceleration Ladders
- Box Lean Acceleration

Developmental: Muscle Slack Reduction Development Change of Direction Routines: Muscle Slack Reduction Development:
Primary workload of - Static/concentric only & small amplitude - Speed Weave, Power Cut, Sprint-Backpedal- - Static/Concentric only & small amplitude
the training session, jumps Sprint, Touch-n-Go, Cross-Over Sprint, Spin jumps
introduction of - Possible unstable surfaces Sprint. - Possible unstable surfaces
overload. Elastic-Reactive (SSC) Development Start & Acceleration Development: Elastic-Reactive (SSC) Development:
- Jump, Leap, & Hop Progressions - Partner and/or Sled Tow Sprints - Skip, Bound & Hop Progressions
Start & Acceleration Development: - Contrast Sprints Speed Maintenance:
- Hills Sprints (10-30yds) - Pitching Stride Sled Tows (pitchers only) - Tempo Sprints
Change of Direction / Agility Progressions Max Velocity Development: (field players only) - Interval Sprints
- Speed Weave & Power Cut Technique - Wicket Sprints - C.O.D. Intervals
- Grafting Combinations (weave & cut) - Fly 10’s – 30’s (across paper)
- Reactionary / Competitive - Ins & Outs (Floating) Sprints

Transitional: Recovery Barefoot Work: Specifics: Recovery Barefoot Work:

Work to promote - Backward + Forward Strides - Base Running Technique: Stance, Start, Turns - Backward Strides
coordination, - Position Pattern Sprints
synchronization, Reactionary Agility Skill Development:
spatial awareness, and - Wall Ball, Ball Drop, Fetch & Catch Drills
transitional mobility. Recovery Barefoot Work:
- Weaves & Cuts w/ Backward Strides
 DAY 2 DAY 3
Emphasis
[Speed Maintenance] [Speed / Agility]
General Warm-Up General Warm-Up
S P E E D M E N U:

Technical Warm-Up Technical Warm-Up

Speed Maintenance: Plyometrics / Muscle Slack Reduction:
- Tempo Sprints - Multi-Jump/Hop/Bound Routines & Combos
- Interval Sprints - Med Ball Pass/Throw/Toss Routines
Forward + Backward Barefoot Strides Sprint Development:
- Acceleration and/or Top Speed
Change of Direction / Agility:
- Grafting Drills
- Reactive / Unplanned / Competitive

Forward + Backward Barefoot Strides

 Acceleration Based Return-to-Play
Hamstring Return to Play Implications:
 Most hamstring injuries occur during
sprinting / running.
 Often diagnosed as “strength” deficiency
issue.
 Running biomechanics / technical skills
are usually an after-thought.
 Acceleration is a “safe” means of
providing specific strengthening,
regaining neuromuscular timing, and re-
teaching/re-training the hamstring to
accumulate load.
 Improves qualities required for seamless
return-to-play in running based sports;
incorporating strength, speed, mobility,
and overall conditioning.
Ack.: Hansen, D.; SprintCoach.com
 10 Commandments of Speed
I. Understand that execution is based VI. Remember that stride length is more
upon relaxation and focus. readily developable than stride
frequency.
II. Realize that the quality of
neuromuscular coordination comes VII. Realize that “effective stride length”
before the quantity of strength and is hip projection and ratio of strength
power. and power over body weight.

III. Train for technique (speed VIII. Acknowledge that speed and strength
foundations) before speed are most productive when speed is
development. superior to strength.

IV. Emphasize specific development of IX. Speed development comes before

coordinated fast movements. speed endurance.

V. Utilize exercises and drills that are X. Embrace the fact that improving
specific to the desired results. speed is a long, dedicated, and
consistent refinement process.
 Conclusions
 For power sport athletes limit jogging / distance running
(slow-continuous) as much as possible!
 Sprint Interval Training
 Sprint Interval Training – “It’s a HIIT!” (Mark J. Smith, Ph.D)

 For young athlete’s speed & agility work should be playful &
game like. No formal drill work before age 10
 Youth – General (tag games, short relays, etc.)
 High School – Directed (formal)
 Collegiate / Professional – Specialized (specific)

 Apply a systematic approach to improvement

 Coach concepts not drills
 Conclusions
 Mobility is a key aspect for improving stride length
and ability to move laterally
 Inadequate ROM for a specific task can result in improper foot
placement, longer ground contact times, and higher braking
forces
 Identify limitations due to mobility, and address in training
 During sprint drill work stress movement at the hip
 Ex. Hurdle hip clearance activities

 Starting ability is due to the synchronized rapid

extension of the ankle/knee/hip
 Triple extension highly related to work performed in weight
room
 1. Over / Unders:
- Linear stepping
- Angled Stepping

2. Walk-Overs:
- Bent Leg Forward
- Straight Leg Forward
- Bent Leg backward
- Straight Leg backward
- Bent Leg Lateral
- Straight Leg Lateral
(behind)

3. Skip-Overs:
- Bent Leg Forward
- Straight Leg Forward
- Bent Leg backward
- Straight Leg backward
- Bent Leg Lateral
 Conclusions
 Prioritize strength training tasks by their dynamic
correspondence with the target activity
 SSC actions (elastic/reactive strength) & muscle slack
reduction development usually deserve high priority in speed
and agility training.

 Maximal strength & the ability to accelerate are

highly correlated
 Develop maximal strength through traditional means
 Squat & lunge variations
 Derivates of Olympic lifting movements

 6-8 reps is optimum number for speed & agility

development work
 Conclusions
 Vary speed training methods & intensities to avoid
creating speed barriers/plateaus
 Develop speed before speed maintenance
 Micro-cycle & macro-cycle

 Coach them up!!!

 Coaching not training
 Coaching for you……Coaching for them???

 Be prepared to help athletes unlearn old bad habits &

relearn proper patterns from scratch!
 Sometimes you have to go back to go forward
 Re-educate and re-emphasize
 Conclusions

“Any idiot can make someone

tired, but that’s not the purpose
of training for speed.”

- Dr. Yuri Verkhoshansky

 Conclusions

http://training-conditioning.com/content/perfectly-positioned

http://training-conditioning.com/_ezines/tc2804de/#p=42
 References & Thank You’s
 Jim Radcliffe  James Smith
 Bryan Miller  Michael Barnes
 Derek Hansen  Mark Verstegen
 Jeremy Pick  Dick Moss
 Art Tolhurst  Michael Yessis
 Vern Gambetta  John Cissik
 Robb Rogers  Steven Plisk
 Brent McFarlane  Adrian Faccioni
 Loren Seagrave  Mike Boyle
 Charlie Francis  Frans Bosch
 SPECIAL THANK YOU TO
 My family
 The coaches and young people that I am
privileged to work with everyday
 Rex Mack
 The Ohio High School Fastpitch Softball
Coaches Association
 YOU!!!
Contact Information:
Mark Dillon, MS, CSCS, RSCC, USAW
Strength and Conditioning
University of Oregon
Email: mdillon1@uoregon.edu