Sprinting at Maximum Velocity is One Kind of a Stimulus

Sprinting at maximum velocity is a one-of-kind stimulus. The combination of force, ground contact time, and coordination required cannot be replicated. For example, I can achieve the forces via unilateral hops, but the ground contact time will be much higher. I could come close to ground contact times via assisted bilateral jumps, but the jumps would be bilateral, and the forces would be lower. Furthermore, neither of these activities require a coordination demand which is even close to maximum velocity sprinting.

When I teach athletic movement skills…whenever possible, I think athletes have to be taught to react and go full speed so that their central nervous system adapts to the speeds in the limb control that they need. If younger kids are taught to move fast, and we gradually build in the technique, they are going to be okay…. When they get older, if they have had exposure to that speed, they can grow off that.

I think this can be applied when discussing the stimulus of sprinting—give youth athletes exposure to maximum sprinting and develop technique as you go. Before proponents of sub-maximal work go crazy, this can certainly include slowing things down at times to get athletes to feel certain positions and movements! However, especially with younger athletes, maximum intensity should almost always be present multiple times in the weekly program.

What does max velocity help us achieve? 

1. The ability to tense and relax muscles rapidly.
2. A mastery of breathing, relaxation, and body control in any game situation.
3. Good posture and alignment (good posture is relative to the sport).
4. Great sense of where one’s body and limbs are in space.
5. An ability to react and be creative in the midst of fluctuating circumstances or even circumstances not yet encountered.
6. The ability to sense and react to specific patterns faster than one’s opponents.
7. Enough force-production capability and body mass to get the job done for their sport.

Without the proper technical foundation injury can arise. This happens when: An overextended lower back (excessive arching) and/or an emphasized anterior pelvic tilt (duck butt position) heading into touch-down. Too much forward leaning throughout the entire sprint cycle.The heel striking far in front of the center of mass during the stance phase.The heel colliding into the buttocks far behind the center of mass during the swing phase.

This is why we teach top speed mechanics to all demographics and abilities of individuals. The outcomes far exceed getting from point A to point B the fastest.