by Coach Mike » Wed Jul 14, 2010 10:59 am
The type of speed you need for our sport, requires that you can get to full speed within 3 steps.
This is the explosive power that can be enhanced with plyometric training, strength training and practicing their form off the start. Plyo boxes, hurdles, exercise steps, medicine ball work (and weight training, if mature enough) all help here. Most girls will use the "Rocker" start off the bases, so they should get used to getting to a 45 degree angle immediately while getting full extension at the ankle, knee and hip joints (Triple Extension) on their first step.
As far as sprint form, most speed coaches will tell you that getting good form on your sprint is crucial. Getting good knee lift in front, driving down forcefully, aligning your drive step under your core and hips, eliminating inefficient heel movement in the back part of the motion, efficient use of the arms. This all takes practice to get good sprint form. As far as improving times, with good form, nothing beats going out and sprinting at max effort. At max effort that means full-out sprints with full recovery (up to 2 min recovery between all out effort depending on distance). And then you must be progressive about the workload: Increasing distance, increasing reps, overload (parachutes, uphill training, weighted vests, sprint sleds, tubing w partner), underload (assisted reps, downhill training, wind aided), decreasing rest interval.
Agility (ability to change directions quickly and efficiently) is also another component that's necessary for our sport. Agility ladder drills, cone work, hurdles, agility ball and footwork ...
These components are often bypassed in practices since there's so much other skill work that can take priority. But, if you put the work in, the pay-off is huge!!! There are good sites that can give you more specifics when it comes to speedwork. You can even find some good agility drills on youtube.
A speed coach is very helpful. But make sure your players have a good flexibility and a good fitness base before embarking on an explosive speed program.
And if none of this works, then you can go back to the donut and stick technique listed here!!!
Good Luck!!!
Mike