How To Sprint Faster

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June 29, 2017

Lesson #1: Upper Cross Syndrome

First and foremost, the most important element in sprinting faster is reversing the imbalances that don’t allow for efficient movement.

These imbalances are categorized by the upper and lower body.

We’ll first be learning about Upper Cross Syndrome.

This is an imbalance in your shoulder area. In today’s society most of us are front dominate. Meaning, our strongest muscles, or tighter for better terms; are all in the front of our bodies.

Our sternocleidomastoid, chest, front delts, abs, hip flexors are all tight. This causes a pulling movement and slouches us over.

If you’ve seen anyone sitting in front of a computer or driving a car you know what I mean.

This slouched over posture and an obsession to have popping pecs and boulders as shoulders, causes our proper mechanical movement to get misaligned.

When we’re not aligned it’s impossible to improve your speed.

So today I want to show you exactly what I do with my athletes that fixes their upper cross syndrome and allows for proper pumping of the arms during your sprint.

Better arm pumping  =  Faster sprint

Lesson #2: Lower Cross Syndrome

Your lower body isn’t any different. We develop imbalances there too.

It’s a fact that ALL of us sit too much. We sit when we work, drive, eat, and even when we’re just relaxing.

All this sitting is causing Lower Cross Syndrome.

An imbalance of the hips and lower body. When we suffer from lower cross we aren’t able to fully extend the hips when we sprint.

This extension of the hips is really important.

Remember, when training for speed, Stride Length X Stride Frequency is what’s going to allow us to sprint faster.

Having really tight hip flexors directly affects your stride length.

Not only does it affect stride length; having tight hip flexors inhibits your opposing muscles, your glutes, to fire properly.

As an athlete, you have to remember, all your power is going to come from your glutes, or your posterior chain, which is a group of muscles that are responsible for creating unstoppable athletes. 

  • Lower Back
  • Glutes
  • Hamstrings

Having a strong posterior chain will definitely increase your speed and power.

But you won’t be able to develop a strong chain until you fix what’s inhibiting it from firing properly.

Your imbalance.

Lesson #3: Acceleration Phase

The acceleration phase is the first part of any successful sprint.

This is the part that either makes you or breaks you in any linear sprint event. So pay close attention when training acceleration.

The way I like to start this phase is by being in a positive shin angle.

What that basically means is making sure your shins are at about a 45 degrees angle with the ground.

Now, the reason is physics.

By having your shins in a positive angle you’re able to stab into the ground and propel yourself forward a lot faster.

The simplest comparison I have is running up a hill. If you’re running up a steep hill there’s no way you’d be able to stand up straight and sprint up it.

The only way to get up that hill is to lean forward, stabbing into the ground, making sure your shoulders stay over your toes.

This is the best angle to produce force against the ground and be one of the fastest players on your team.

Making sure the proper acceleration phase pattern is hardwired into your mechanics would be the best way to truly become a faster athlete.

Lesson #4: Top Speed Phase

This phase is the last but most crucial phase of a sprint.

After we hit that transition phase, going from stabbing into the ground to standing straight up.

We now have to change our leg mechanics and the actual motion we perform with our lower extremities.

Since we’re at a higher speed and upright, we’re no longer stabbing into the ground, but rather cycling our legs.

What does a proper cycle actually look like?

Watch the video (hyper link to vid), I explain and show you how to properly cycle your legs during your top end speed phase.

After years of teaching athletes to get faster I’ve broken down leg cycling into 5 different exercises that slowly but surely ingrain speed into your central nervous system.

Don’t go another day without knowing exactly what to do in order to increase your speed.

It’s not as hard as it sounds and the longer you wait, the longer you stay slow.

Enroll in the Elite Speed Academy now.

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