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1. WHAT IS FAST?<br />
Running Speed = Stride Length x Stride Frequency<br />
POWER vs.<br />
EXPLOSIVENESS vs.<br />
QUICKNESS<br />
SPEED = Rate of Force Development (RFD) x Magnitude of Force Output x Torque<br />
MOVING OPTIMALLY + EFFICIENTLY<br />
UTILISE FORCE BETTER<br />
ENERGY STORAGE CAPACITY<br />
ABSORB MORE FORCE TO GENERATE<br />
MORE FORCE<br />
FASCIAL SPRING + ELASTICITY<br />
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ABSORPTION<br />
REFLEXIVE OUTPUT<br />
EXPLOSIVE SPEED<br />
2. KEY TRAINING PRINCIPLES<br />
Absorb Force/Tensegrity<br />
["kinetic chain absorption" /<br />
structural integrity]<br />
Absorb + Generate Force<br />
[recruitment]<br />
Generate Force (recruitment) + absorb<br />
force + absorb power<br />
[force at velocity - elastic absorption]<br />
Generate Force (recruitment) + absorb<br />
force + absorb power<br />
[force at velocity - elastic absorption]<br />
+ Rebound (plyometric) + maximal<br />
velocity (explosiveness)<br />
Generate Force (recruitment) + absorb<br />
force + absorb power<br />
[force at velocity - elastic absorption]<br />
+ Rebound (plyometric)<br />
1. Stages of Sprinting<br />
2. Propulsion<br />
3. Hip Extension<br />
4. Diaphragm<br />
5. Psoas<br />
6. Tensegrity<br />
7. Hip Sequence<br />
CONSIDERATIONS: # Movement = kinetic energy, not fast-twitch # Functional ISOs + RFD<br />
# Torque ISOs + practice > plyometrics<br />
3. STRENGTH FOR SPEED ATHLETES<br />
TENSEGRITY<br />
ABSORPTION + REFLEX<br />
Trunk +<br />
Pelvis<br />
TENSION + INTEGRITY<br />
Muscle<br />
Stiffness<br />
Feet &<br />
Fascia<br />
Force<br />
Absorption<br />
Absorb<br />
force<br />
Absorb<br />
force<br />
quickly<br />
1. Engage reflexive muscle chains<br />
2. Build optimal movement patterning in those chains<br />
3. Add force to those movement patterns<br />
4. Adapt 'absorbers & translators'<br />
= Increased reflexive output<br />
Absorb +<br />
rebound<br />
efficiently
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