If you were to select a particular technique that most coaches advocate for in the industry with their athletes, I'm certain that the arm drive would rank up there with the rest of them. Unfortunately, "Bongo Drills," and any other derivative seeking to enhance arm drive technique will not carryover to actual sprinting, especially with how it has been traditionally advocated. The aim should be to develop the associated arm muscles with specific strength training exercises t

Speed is found on the balls of your feet This key technique calls for a majority of our body weight to be concentrated over the front of our foot. The more forward our weight is over our feet, the more forefoot dominant we are, and vice versa. This technique encourages “leaning” while sprinting, but make sure you are not breaking at the hip. Below are a couple of training video progressions that will help you hone, reinforce, and effectively showcase this essential skill

The final acceleration workout option that hasn't been covered in terms of distance is the Transitional Acceleration phase.  For many,...

The next phase after the sprint start would be the initial acceleration phase.  This is where you really start to pick up some speed, or at least attempt to do so.  Before we get started, though, make sure that you are performing a proper speed-based dynamic warm-up. Once complete, a very effective stimulation (PAP) drill can really benefit you. See below.    The Sled Bound is a new age version of traditional bounds that intensifies and challenges bounding skill leading t

Hello everyone. Before we get started, it's vital that you perform a thorough dynamic speed-based warmup before performing any of the acceleration work to follow.  Not only will this help facilitate speed gains, but it will absolutely help prevent any injuries from occurring as well.  If you don't have a complete warmup system, you might want to visit the link below:   https://thansen101.wixsite.com/website/product-page/rbs-warm-up-manual-for-athletes   Now, after the warmup

For as long as I can remember now, coaches in any sports realm have been advocating keeping the elbows tucked to run faster. Unfortunately, this information is both misleading and counterproductive when the goal is to get faster. Last night, I had the mom of an athlete I train encourage her daughter to practice an elbow tuck, per the request of her club track and field coach. Suffice it to say, I'm still amazed that this kind of misinformation is being passed around, and ri

Assisted speed training comes in many shapes and forms, and some methods have been studied more so than others, but each technique carries with it some benefit when implemented appropriately in an athlete’s overall training program. Remember that there isn’t just one specific exercise that is going to make you or your athletes faster, but rather a “collection” of drills strategically programmed over time that creates a potent combination resulting in faster running speed. T

The benefit of lifting to gain strength, speed, and power is tenfold if you’ve never performed any resistance training before. This fact couldn’t apply more so than with youth athletes who are still growing into their bodies, and the vast majority have never seen or been inside an official weight-room. With this information in mind, the harsh reality is that even young athletes are going to be very limited in their quests to build more size, strength, and athleticism. Most

The idea of only squatting to approximately 50-75% may seem absurd too many, but there is definitely some benefit to be had if the goal is to get faster via sprinting. If you analyze the landing position and the phases throughout each stride during a sprint you will notice that the ranges of motion are actually quite limited just like with quarter squats performed with a barbell. So logically there will be similar recruitment pathways seen between the two and a large degree