Ten Guaranteed Ways to Improve Speed

Carl Lewis: ran 9.92 at the Seoul Olympics for a | new American record for 100 meters. The Gold Medal was awarded to Lewis after Ben Johnson tested positive for Steroids. Lewis stated that he ran as fast as he could. Not true—Lewis made four critical errors and probably could have run 9.87. He turned his head three times to look at Johnson—that’s three errors. When you turn your head, you can’t relax and be as fluid. The fourth error was to let up two to three yards before the finish line. Many youngsters are looking for Steroids to get faster. Follow the program below and you won't need Steroids.

TEN GUARANTEED WAYS TO IMPROVE SPEED |. Sprint train twice per week, minimum. 2. Do ten 100-yard sprints.

3. Get timed twice per month: Record and chart all times. 4. Sprint all-year round: In areas with bad weather, run the twenty-yard dash for time. A 3.0 twenty is about the same as a 5.0 forty.

9. Use video analysis of each athlete. Extremely valuable! course consisting of three to five 30-inch boxes placed 6. Flexibility training six times per week. Must be done about three feet apart in a row. Another box 30- to 40- correctly to improve speed. inches tall would be placed at the end of the row of boxes.

7. Plyometrics twice per week, minimum.

The object is to jump as fast as possible from box to box.

8. Parallel Squat: If you Squat but don’t go parallel, YOU The last box requires an powerfully explosive contraction.

WILL NOT IMPROVE SPEED maximally. Parallels The athlete should go through this course about ten times. must be done, period!

Plyometric drills should be done twice per week. Heavy- 9. Straight-Leg Dead Lift: This is a secret that very few set or weaker athletes may not be able to jump up on the people know about. This builds and stretches the glutes last box. That’s okay. The shorter boxes will still stimulate and hamstrings at the same time, critical to speed plenty of improvement in explosive power. Going through improvement. Use 40 percent of Parallel Squat max. this course is the best form of Plyometrics.

Two or three sets of 10 reps. 10. Teach the BFS 8-Point Sprint Technique System. BFS Sprint Technique System HEAD — head should be upright.

EYES — eyes should be fixed looking straight ahead.

5. this increases the possibility of injury. After going through with elbows fixed in a 90 degree angle.

There are many Plyometric drills that can be done. For WRISTS — wrists should simulate a whip action as more information, see the box below.

LEGS — the initial leg action is to lift forward, not up.

FEET — feet should make the initial plant directly under the hips and not out in front of the body.

8. the recommended depth jumping beginning height would be 16 inches. Always step off the box. Never jump off, as the Box Jump course, five depth jumps may be performed.

The lower leg should hang before planting. 7. at four feet, for example. If your VJ is only 10 inches, then BACK — back should be upright and slightly arched. the shoulders rotate back. 6.

DEPTH JUMPING: When starting go only about six inches above your vertical jump. Never start everyone out KNEES — on the follow through, or end of the leg drive, the knees should fully extend.

SPEED & PLYOMETRIC COACHING AIDS BFS Speed & Plyo Videos ¢ See Page 8 Upper-Limit Posters ¢ See page 95

From BFS Magazine — November/December 1988. Part of the BFS Magazine Archive (1980–2014).