Practical, effective methods to decrease your 40 time and increase athletic performance

EDITOR +IM 'OSS TOLD ME THAT WHEN HE WAS A STRENGTH COACH FOR THE !IR &ORCE !CADEMY THERE WAS A DEPTH CHART FOR THE TEAM POSTED IN THE COACHES CONFERENCE ROOM 4HE DEPTH CHART WAS DIVIDED INTO COLUMNS WITH EACH POSITION LISTED AT THE TOP OF EACH COLUMN 4HE COACHES RANKED EACH PLAYER AND THE BETTER PLAYERS WERE POSITIONED AT THE TOP OF EACH COLUMN 3UCH DEPTH CHARTS ARE COMMON IN FOOTBALL WHAT WAS UNCOMMON IN THESE CHARTS WAS THAT ALONGSIDE EACH PLAYERS NAME WAS THEIR TIME 4HE IDEA WAS THAT IF YOU WANTED TO PLAY FOOTBALL AT THIS LEVEL YOU HAD BETTER BE !LTHOUGH THERE IS AN ONGOING CONTROVERSY ABOUT HOW EFFECTIVE THE YARD DASH TIME IS IN MEASURING A PLAYERS ABILITY THE TIME DOES GIVE A GOOD OVERALL INDICATION OF AN ATHLETES SPEED AND WORK ETHIC 7HEN -AURICE #LARETT SHOWED UP AT THIS YEARS .&, #OMBINE AND ONLY RAN A HIS MARKET VALUE AS A PLAYER DROPPED CONSIDERABLY %ITHER HE WASNT AS FAST AS EVERYONE THOUGHT HE WAS ORˆTHE MORE LIKELY SCENARIOˆHE SIMPLY HADNT BEEN TAKING HIS PREPARATION FOR THE .&, SERIOUSLY 7HATEVER THE CASE HES NOT GOING TO GET THE TYPE OF SALARY YOU WOULD EXPECT FROM A FORMER PREMIER COLLEGE RUNNING BACK WHO PLAYED A KEY ROLE IN HELPING /HIO 3TATE WIN THE .ATIONAL #HAMPION SHIPS IN !NOTHER REASON THE IS USED IS THAT ITS A RELATIVELY SHORT DISTANCE AND MOST PLAYS IN FOOTBALL LAST ONLY A FEW SEC ONDS !N ATHLETE WHO HAS A POOR START AND DOESNT ACCELER ATE QUICKLY IS NOT GOING TO HAVE A GOOD TIME (OWEVER SUCH AN ATHLETE MAY DO WELL IN LONGER SPRINTS ) OFTEN HEAR STORIES ABOUT HOW A FOOTBALL COACH RECRUITS AN ATHLETE WITH GREAT TIMES IN THE AND METERS BUT THEN IS DISAPPOINTED TO lND THAT THIS SPEED DOESNT TRANSFER TO THE PLAYING lELD BECAUSE THE ATHLETE ACCELERATES SLOWLY !T "&3 WE REALIZE THAT HAVING A GOOD TIME IS A PRIORITY OF EVERY SERIOUS FOOTBALL PLAYER !ND JUST AS A CARPENTER OR MECHANIC MUST HAVE A VARIETY OF TOOLS TO DO THEIR JOBS PROPERLY AN ATHLETE MUST HAVE THE RIGHT CONDITIONING TOOLS TO IMPROVE THE SPEED QUALITIES OF THE YARD DASH !ND BELIEVE ME )VE LOOKED AT COUNTLESS TOOLS OVER THE PAST YEARS THAT PROMISED TO MAKE ATHLETES FASTER 4HE FEW THAT WE NOW OFFER IN OUR CATALOG HAVE STOOD THE TEST OF TIME AND ARE PROVEN TO HELP MAKE ATHLETES FASTER )F THEY DIDNT "&3 WOULDNT SELL THEM 4HE TWO MOST VALUABLE TOOLS IN MY SPEED TOOLBOX ARE THE SPRINT SLED AND THE SPRINT CHUTE (ERES HOW THEY CAN HELP YOU DECREASE YOUR TIME AND IMPROVE FOOTBALL SPEED 4HE &IRST 3TEP IN 3PEED 4RAINING "EING STRONG OFTEN MEANS BEING FAST AT LEAST AT THE START OF THE -ARK #AMERON WAS THE SECOND !MERICAN TO CLEAN AND JERK POUNDS AND HE DID IT WEIGHING ONLY POUNDS #AMERON WENT TO THE 5NIVERSITY OF -ARYLAND AT THE SAME TIME AS 2ENALDO .EHEMIAH THE FORMER WORLD RECORD HOLDER IN THE METERS &ROM A STANDING START WITH NO BLOCKS #AMERON COULD BEAT .EHEMIAH FOR THE lRST TEN 4HE BEST WAY TO IMPROVE THE DRIVE PHASE ON A YARD DASH IS WITH THE USE OF A SPRINT SLED YARDS (E DID THIS BECAUSE /LYMPIC LIFTING TRAINING FOCUSES ON EXPLOSIVE STRENGTH THE MAIN PHYSICAL QUALITY NEEDED FOR QUICK STARTS )NTEREST INGLY ITS BEEN REPORTED THAT 3OVIET WEIGHTLIFTERS OFTEN HAD FASTER STARTS THAN THEIR TOP SPRINTERS 4HE LESSON HERE IS THAT EXPLOSIVE EXERCISES SUCH AS THE POWER CLEAN WILL DEVELOP THE POWERFUL LEG AND HIP EXTENSION NEEDED TO MOVE THE BODY FORWARD AT THE START &OR A MORE DETAILED DISCUSSION ON THIS SUBJECT CHECK OUT THE THREE PART SPEED TRAINING ARTICLE WRITTEN BY $R 'REG 3HEPARD THAT IS AVAILABLE IN OUR MAGAZINE ARCHIVES 4HE PROBLEM IS STRENGTH TRAINING ONLY TAKES YOU SO FAR IN IMPROVING YOUR 4O CONTINUE ACCELERATING TO MAXIMUM SPEED AND TO MAINTAIN MAXIMUM SPEED YOU NEED TO WORK ON OTHER METHODS OF SPEED TRAINING /NE OF THESE METHODS IS CALLED RESISTANCE RUNNING WHICH MEANS EXACTLY WHAT IT IMPLIES RUNNING WITH RESISTANCE OTHER THAN THE ATHLETES BODYWEIGHT 5SING RESISTANCE TO HELP ATHLETES RUN FASTER IS NOTHING NEW !BOUT YEARS AGO DISTANCE RUNNERS BEGAN USING ANKLE WEIGHTS THINKING THAT AFTER RUNNING FOR SEVERAL WEEKS THEYD TAKE THEM OFF AND REALLY mY 5NFORTUNATELY OTHER THAN PERHAPS INCREASING ENDURANCE THIS METHOD SIMPLY MADE THEM RUN SLOWER AND THE EXTRA MOMENTUM PLACED CON SIDERABLE STRESS ON THE JOINTS "UT WEVE COME A LONG WAY SINCE THEN AS YOULL SEE WHEN ) DISCUSS WAYS TO IMPROVE SPEED IN THE TWO OTHER MAJOR PARTS OF THE THE DRIVE PHASE AND THE MAXIMUM SPEED PHASE 4(% $2)6% 0(!3% !FTER ATHLETES EXPLODE OUT OF THE START THEY TRANSFER INTO THE NEXT PHASE OF THE YARD DASH WHICH ) CALL THE DRIVE PHASE $URING THIS PHASE THE BODY IS STILL LEANING FORWARD AND THE QUADS AND HIPS ARE CONTINUING TO DRIVE THE BODY FORWARD 4HE DIFFER ENCE IS THAT WITH EACH STEP THE BODY IS GRADUALLY ACCELERATING AND IT WILL CONTINUE TO DO SO UNTIL THE ATHLETE REACHES MAXIMUM SPEED WHICH USUALLY OCCURS AT THE HALFWAY POINT OF THE 4HE BEST WAY TO IMPROVE THE DRIVE PHASE IS WITH THE USE OF A SPRINT SLED WHICH IS A WEIGHTED SLED THAT ATTACHES TO YOUR TORSO WITH A HARNESS AND PROVIDES RESISTANCE WHEN YOU RUN 9OU CAN INCREASE THE RESISTANCE SIMPLY BY ADDING WEIGHT PLATES TO THE SLED WITH A PEG THAT IS SPECIlCALLY DESIGNED FOR THIS PURPOSE "UT HOW CAN PULLING A SLED HELP YOU RUN FASTER ,ETS SAY YOU ARE LIFTING HEAVY BOXES EACH ONE WEIGHING ABOUT POUNDS !FTER LIFTING SEVERAL OF THESE IF YOU WERE TO LIFT A LIGHTER ONE LETS SAY ONE WEIGHING POUNDS IT WOULD FEEL ESPECIALLY LIGHTˆIT MIGHT EVEN mY OUT OF YOUR HANDS 4HE REASON FOR THIS IS A TRAINING EFFECT CALLED SUPER COMPENSATION AND THE TRAINING TECHNIQUE IS CALLED CONTRAST TRAINING (ERES WHATS HAPPENING 7HEN YOU LIFT THE BOXES ONLY ENOUGH MUSCLE lBERS AS ARE NECESSARY WILL BE USED TO LIFT THE WEIGHT 4HE HEAVIER THE BOX THE MORE FAST TWITCH MUSCLE lBERS ARE ACTIVATED "UT WHEN YOU LIFT A SERIES OF HEAVY BOXES THE BRAIN PREPARES THE BODY IN ANTICIPATION OF EQUALLY HEAVY BOXES 7HEN YOU THROW IN A LIGHT BOX THOSE EXTRA lBERS ARE STILL ACTIVATEDˆTHE BRAIN JUST DOESNT IMMEDIATELY TURN THEM OFF 4HIS IS WHY BATTERS OFTEN SWING HEAVY BATS TO WARM UP HOCKEY PLAYERS USE HEAVIER STICKS OR PUCKS AND WRES TLERS PRACTICE AGAINST HEAVIER OPPONENTS )N FACT /LYMPIC LIFTERS FROM "ULGARIA HAVE BEEN KNOWN TO DO A FEW HEAVY SQUATS BEFORE SNATCHES TO ACTIVATE THOSE FAST TWITCH lBERS )T FOLLOWS THAT TO IMPROVE SPEED TRAINING YOU COULD USE CONTRAST TRAINING WITH THE SLED TO ACTIVATE THOSE FAST TWITCH lBERS USED IN RUNNING FOLLOWED BY REGULAR SPRINT TRAINING !LTHOUGH YOU COULD CERTAINLY GET SOME BENElT BY USING A SLED JUST AT THE END OF A WORKOUT ESPECIALLY FOR BEING ABLE TO MAKE THOSE EXTRA TOUGH YARDS WHEN PLOWING THROUGH DEFENDERS USING IT THIS WAY WOULD NOT TAKE ADVANTAGE OF THE CONTRAST METHOD 4O INCORPO RATE SPRINT SLED TRAINING INTO YOUR WORKOUT AFTER A WARM UP YOU SHOULD ALTERNATE BETWEEN SETS OF SPRINT TRAINING AND SPRINTING 4HERE ARE TWO BIG SPRINT SLED RULES &IRST ONLY USE ABOUT OF YOUR BODYWEIGHT WHEN ADD ING WEIGHT TO YOUR SPRINT SLED 3ECOND ONLY PULL IT A MAXIMUM OF YARDS ^2ICK !NDERSON "&3 6ICE 0RESIDENT +EVIN $EVINE ONE OF THE .&,S FASTEST MEN IN HISTORY &ORTY /NE COMMON MISTAKE MANY ATHLETES MAKE WHEN USING A SLED IS USING TOO MUCH RESISTANCE AS THIS ALTERS YOUR RUNNING TECHNIQUE 4HIS IS ESPECIALLY TRUE IF YOU USE THE INFERIOR HAR NESSES THAT HAVE A ROPE OR CORD ATTACHED ONLY AROUND THE WAIST WHICH ENCOURAGES THE ATHLETE TO BEND FORWARD EXCESSIVELY FROM THE WAIST -ANY POWERLIFTERS USE SLED DRAGGING WITH EXTREMELY HEAVY WEIGHTS TO IMPROVE THEIR SQUATTING AND THIS IS lNE FOR THEM "UT THEY ARE TRAINING FOR POWERLIFTING NOT SPRINTING !

GOOD STARTING WEIGHT ESPECIALLY FOR BEGINNERS OR ATHLETES WITH LOW STRENGTH LEVELS IS TO USE ONLY PERCENT OF YOUR BODYWEIGHT WHEN PULLING A SLED !NOTHER MISTAKE IS PULLING THE SLED FOR TOO LONG 4HE lRST HALF OF A IS PRIMARILY THE DRIVE PHASE IN WHICH THE BODY IS AC CELERATING 4HIS IS THE TIME WHEN YOU ARE LEANING FORWARD AND REALLY PUSHING WITH YOUR LEGS !S SOON AS YOU STAND UPRIGHT YOUR ACCELERATION STOPS AND YOUR HAMSTRINGS ARE MORE ACTIVE (OW LONG SHOULD YOU PULL A SLED 9OU WANT TO PULL IT DURING THE DRIVE PHASE SO TO YARDS IS ABOUT THE MAXIMUM DISTANCE 2ESISTANCE TRAINING FOR LONGER DISTANCES SHOULD BE PERFORMED WITH OUR SECOND SPEED TOOL THE SPRINT CHUTE 4(% -!8)-5- 30%%$ 0(!3% "Y ITSELF SLED TRAINING WILL IMPROVE YOUR "UT YOU CAN TAKE IT TO THE NEXT LEVEL WITH CHUTE TRAINING #HUTE TRAINING WAS INTRODUCED TO THE 53 BY "EN 4ABACHNIK 0H$ $R 4ABACHNIK WAS A SPEED CONSULTANT FOR "&3 SOME YEARS AGO AND GAVE US MANY VALUABLE INSIGHTS INTO SPEED TRAINING ESPECIALLY IN USING THE SPEED CHUTE -ANY OF THE EARLY DESIGNS FOR CHUTES WERE NOT STABLE 4HEY WOULD OSCILLATE SO HARD AND RAPIDLY THAT IT WOULD THROW THE ATHLETES OFF BALANCE 3OME CLEVER MARKETERS OF EARLY CHUTES SAID THIS HELPED DEVELOP JOINT STABILITY WHEN IN FACT IT WAS SIMPLY AN EXCUSE TO SELL AN INFERIOR PRODUCT !FTER TESTING COUNTLESS PROTOTYPES "&3 GOT IT RIGHT AND FOUND THE BEST DESIGN TO MINIMIZE OSCILLATIONSPINNING "UT WHAT DOES A CHUTE DO 7HEN YOU lNISH THE DRIVE PHASE OF A AND HAVE REACHED MAXI MUM SPEED YOUR PRIMARY GOAL FOR THE REMAINDER OF THE SPRINT IS TO TRY TO MAINTAIN THAT SPEED FOR AS LONG AS POSSIBLEˆYOU MIGHT CALL THIS hQUALITY SPEED ENDURANCEv )N ONE ANALYSIS OF "EN *OHNSON AND #ARL ,EWIS COMPETING AT THE WORLD CHAMPIONSHIPS IT WAS DISCOVERED THAT ONE OF THE MAIN REASONS *OHNSON HAD A BETTER TIME THAN ,EWIS WAS NOT THAT HE HAD A FASTER STRIDE FREQUENCY BUT THAT HE COULD MAINTAIN HIS MAXIMUM SPEED LONGER ,IKEWISE THE REASON MANY FOOTBALL PLAYERS WITH GREAT TIMES DONT DO AS WELL IN THE METER RACES IS THAT THEY CANNOT MAINTAIN THEIR MAXIMUM SPEED 3LED DRAGGING WORKS ONLY THE DRIVE PHASE OF THE BECAUSE THE BODY MUST BE INCLINED FORWARD TO MAINTAIN BALANCE 4HE SPEED CHUTE IS ATTACHED TO THE WAIST SO THAT THE ATHLETE CAN ASSUME THE UPRIGHT SPRINT POSITION NEEDED TO MAINTAIN MAXIMUM SPEED WHILE MAINTAINING PERFECT TECHNIQUE !S WITH SPRINT SLED TRAINING YOU CAN ALTERNATE BETWEEN BOUTS OF SPRINTING WITH THE CHUTE AND SPRINTING WITHOUT THE CHUTE BUT THERE IS AN EVEN BETTER WAY /UR "&3 SPRINT CHUTE HAS A QUICK RELEASE HARNESS THAT ALLOWS YOU TO APPLY THE SUPER COMPENSATION METHOD DURING AN ACTUAL SPRINT ,ETS SAY AFTER STARTING WITH lVE S IN A SPRINT WORKOUT YOU WANT TO lNISH WITH lVE S USING THE CHUTE 2UN AS YOU NORMALLY WOULD BUT WHEN YOU lNISH THE DRIVE PHASE AND ARE UPRIGHT IN THE SPRINT POSITION RUN ANOTHER TEN YARDS AND THEN RELEASE THE CHUTE WITH A mICK OF YOUR HAND !S YOU DO SO THOSE FAST TWITCH lBERS ARE STILL ACTIVATED ENABLING YOU TO RUN FASTER !TH LETES HAVE TOLD ME IT FEELS AS IF SOMEONE WERE PUSHING THEM FROM BEHIND OR AS IF THEY WERE SUDDENLY RUNNING WITH A STRONG WIND )TS TRULY SOMETHING YOU HAVE TO TRY TO APPRECIATE -INIMAL RESISTANCE IS NEEDEDˆJUST ENOUGH TO MAKE YOUR MUSCLES WORK HARDER WITHOUT ALTERING YOUR RUNNING TECHNIQUE !TTACHING SEVERAL CHUTES TO YOUR BODY SO YOU CAN REALLY hFEEL THE PULLv IS NOT WHAT YOU ARE STRIVING FOR 'ENERALLY A HIGH SCHOOL PROGRAM NEEDS ONLY TWO CHUTES A SMALLER CHUTE FOR BEGINNERS AND A LARGER ONE FOR MORE EXPERIENCED ATHLETES !LSO BEGINNERS WHO HAVE NO RUNNING BACKGROUND SHOULD AVOID CHUTE TRAIN ING UNTIL THEY HAVE MASTERED THE BASICS OF THE "&3 EIGHT POINT TECHNIQUE SYSTEM FOR PERFECT SPRINT RUNNING AGAIN CHECK OUR MAGAZINE ARCHIVES FOR DETAILS ON THIS SUBJECT AND FOR MORE DETAILED WORKOUTS USING THE SPRINT SLED AND SPRINT CHUTE &INALLY USE A CONSERVATIVE APPROACH WHEN INCORPORATING ANY FORM OF RESIS TANCE RUNNING INTO YOUR SPEED TRAINING 5SE EITHER SPRINT SLED TRAINING OR CHUTE TRAINING DURING A SINGLE WORKOUT BUT NOT BOTH !ND DO NOT PERFORM MORE THAN SPRINTS IN A WORKOUT WHETHER WITH OR WITHOUT RESISTANCE 9OU WANT TO FOCUS ON QUALITY TRAINING AND YOU CANT HAVE QUALITY IF YOU ARE OVERTRAINED 5SING THE APPROPRIATE COMBINATION OF STRENGTH TRAINING SPRINT SLED TRAIN ING AND CHUTE TRAINING PUTS YOU ON THE FAST TRACK TO DECREASING YOUR TIME AND INCREASING YOUR FOOTBALL SPEED 4HE TRUTH IS SOMETIMES ITS NOT SO MUCH TRAINING HARDER THAT MAKES THE DIFFERENCE BUT TRAINING SMARTER WITH THE RIGHT TOOLS "UJOUIF ,FWJO%FWJOFJTPOFPGUIFGBTUFTUQMBZFSTFWFSJOUIF IJTUPSZPGUIF/'-,FWJOBOE$PBDI4IFQBSETIPXZPVHSFBUTQFFE ESJMMTBOEIPXUPBDIJFWFBOBNB[JOHFYQMPTJWFTUBSU +EVIN $EVINE 6IDEO 3PECIAL ‡%)6RQOLQHFRP W+NOCK OFF A TENTH OR MORE OFF YOUR THIS SUMMER V%XTREMELY #OMFORTABLE 3HOULDER (ARNESS FOR 'REAT 2ESULTS 6ERY 3TRONG AND $URABLE .YLON (ARNESS AND #ORD 3LED MADE OF v 3OLID #OLD 2OLLED 3TEEL WITH A v /LYMPIC 0LATE (OLDER AND A "AKED 0OWDER #OAT "LACK &INISH )MPROVE 9OUR $RIVE 0HASE (ARNESS ,EAD #AN "E 0URCHASED 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From BFS Magazine — May/June 2005. Part of the BFS Magazine Archive (1980–2014).