So you want to learn how to run fast, huh?? Are you ready to learn the next secret drill that promises to take .2 off your 40 yard dash?? Are you looking for the “Magic Beans” that everyone promises will take your athletes to the next level? Well guys when you find it I’ll be waiting there with a pot of gold!! HA!!! Speed is the name of the game and if your athletes aren’t fast they will be at a huge disadvantage. Oh it's true, speed wins ball games, and in today’s fast paced offensives your guys better be ready to run and run fast!! Don’t be fooled into thinking you can get faster with any kind of quick gimmick.

(https://s3.amazonaws.com/p01-images/running_drill1.jpg)Yeah, plyometrics are great and Olympic lifts will surely make you more explosive. Bungee cords, treadmills and all of the other new tricks I’m sure have their place, but none of them will make you faster until you

understand two simple concepts. There are numerous components that play a part in learning how to run fast but until your athletes master basic running mechanics and increase strength levels, there will always be a ceiling.

One thing that we have to understand when discussing speed is that it’s truly a skill which can be taught and learned. If you can teach your body how to position itself correctly and get stronger then you will surely get faster. Improving strength will have a direct effect on refining mechanics, placing the athlete in an ideal position to run faster.

In order to learn how to run fast you must practice running with proper technique at the highest possible speeds. When implementing your speed workouts, learn how to relax and position your body properly during any sprint training, which is the key to the equation

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To accelerate efficiently, mechanics must be reinforced daily by focusing on arm swing and the correct usage of the step-over technique. Proper arm swing stabilizes the core and will allow athletes to create a faster stride frequency and longer stride length. Arms should be thrown in a linear motion, positioned at a 90 degree angle and then open to no further than 120 degrees when thrown down and back past the hip. Hands are always relaxed and placed in a comfortable position. Throwing the hand past the hip will enable the heel to gain maximal height so that the athlete can utilize the step-over technique.

Remember the body is the equivalent to a pulley system. The further the athlete throws (https://s3.amazonaws.com/p01-images/running_drill2.jpg)their hand back will position them to recruit more height with their heel allowing for a

longer stride length. This will in turn lead to more opportunities to create force to push the athlete forward. A short arm swing motion will make it difficult for the athlete to accelerate effectively, maximize stride length and reach top speed.

The step-over technique creates a cycle when sprinting.

Recruit the heel underneath the glute then step directly over the top of the opposite knee with a loaded toe. Drive the ball of the foot down underneath the hips to create the greatest amount of force to push you forward. Keeping the feet underneath the hips will also position the glutes and hamstrings properly so that the athlete can apply the greatest amounts of force to the ground.

Increasing Strength Levels

It’s been proven that athletes can improve speed simply by getting stronger. There are numerous studies that show athletes being tested in sprints (20 & 40 yard dash) can improve times by simply starting a resistance program with no speed training.

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If you watch a race you’ll notice that sprinting is actually a series of single leg bounds. If you want your strength training to transfer onto the field then single leg strength is the key. Regardless of how strong you are on two feet, if you can’t control and balance your body on one leg then forget about being fast.

A majority of the time in a game situation,