How to get lightning FAST in a Hurry!
Posted: 25th November 2013
Speed kills; you can’t hit what you can’t catch – Sun Tzu, ‘The Art of War’
Seriously, think about all the great athletes out there, they all have one thing in common; they are brutally fast and lightning quick! The video below outlines a sample of the speed training AFL Superstar Kurt Tippett performed with USP in the off-season during 2014! I’m sure you’ve watched AFL Star Patrick Dangerfield rapidly turn a game on its ear…due to his break neck speed and lighting acceleration! From my consultations with Elite Coaches, selectors and recruiters, junior
athletes MUST be QUICK or they WONT MAKE IT!
To ensure you’ve got the best chance to MAKE IT and DO NOT get overlooked,
I’m going to outline:
4 Key Ways You Can Instantly Increase Your Speed
1. Increase Relative Body Strength or Reducing Body fat. Basically get
stronger in comparison to your body weight. An example of this would be if
your chin up and push up numbers are increasing then your strength, relative
to your body weight is increasing, which means you should get faster. If an
athlete is carrying high levels of body fat, appropriate nutritional interventions
to reduce body fat would result in relative strength and speed increases.
2. Improve Running Technique and Biomechanics-by utilising positive shin
angles and body lean for acceleration, arm drive initiating movement from the
shoulder joint (eye socket to hip pocket) with no change in elbow/forearm
3. Increase Flexibility in lower body and upper body musculature.
Will allow greater range of movement around a joint and reduce risk of injury due to
optimal length. Commonly tight muscles that restrict and or inhibit sprinting
speed and athletic development include tight hip flexors, quads and glutes.
Tight pecs and lats can restrict correct arm drive biomechanics.
4. Use Sport specific Training Drills that replicate the demands of the game and develop speed, acceleration, decision making and sport specific skills. The Flag start kick mark lead video below is one such drill that develops Speed, Acceleration, Agility, Decision Making and involves the sport specific skill of marking as well as spoiling and the game sense ability of protecting the ball from the opposition player.
By determining your weakness from the information outlined above and focusing on these 4 areas you will rapidly increase your speed.
To get a first hand peak into the techniques used to develop blistering speed and acceleration for sport check out the High Performance Easter School Holiday Clinic which will showcase some of these performance enhancing training methods.
All the best,