Components of Speed
By Joe DeFranco
There are 4 MAJOR FACTORS that affect sprinting speed. These factors can limit performance when not addressed properly.RELATIVE BODY STRENGTH. Athletes who are strong in relation to their bodyweight are always fast. Think about this: the primary function of your body’s 600+ muscles is to contract to move body parts. Only MUSCLE causes movement. If your muscles are weak, they can’t move your body fast. Simple enough for ya?
I get athletes faster in a 400 square-foot room in the back of the gym commonly referred to as “The Hole.” How on earth do I do this, you ask? I get them STRONG!
FLEXIBILITY. I feel flexibility is one of the most overlooked components of training.
If you go to a track meet at the high school, collegiate or Olympic level, you will notice that the athlete that takes the FEWEST steps usually wins. Basically, a bigger and more powerful stride length usually wins the race at the higher levels. Remember this equation: FLEXIBILITY + Strength = stride length. A strong athlete who possesses great flexibility will be able to cover more distance with each step, thus, winning the race.
BODY COMPOSITION. There’s no nice way to put this: if you’re fat, you will never be as fast as you can be. Fat acts as excess baggage when trying to run. Do you think you would be able to run a faster 40-yard dash if I put a 20lb. weighted vest on you? Of course not! Clean up your diet, shed some fat and watch your speed increase at a record pace!
TECHNIQUE. Most people list technique as the #1 factor that affects an athlete’s speed. Although I feel that technique is important, I list it last for the following reason: if you’re fat, weak and not flexible, how the heck are you going to be able to perform the proper running technique? Proper running mechanics require an athlete to possess factors #1, #2 and #3. Always work on the above three attributes while learning proper running technique. Running correctly will enable you to expend less energy when sprinting. The more efficient you run, the faster you can become.
Joe DeFranco
Mr. DeFranco is one of the country’s most highly sought after performance enhancement specialists. This is due to his reputation throughout the country for producing extraordinary results with his athletes. These results have not come by accident. Mr. DeFranco’s academic background, coupled with his “in the trenches” experience, has proven to be a recipe for success.