SPEED SECRET NO3 THE IMPORTANCE OF ACCELERATIONThe key to game speed is acceleration- most team sports require multiple short sprints .These sprints average under 10 metres for example in the case of soccer the average length of sprints even at professional level is only 7 metres (figures from PROZONE analysis of UK championship season 2005/2006) The secret is to train as you play hence there is no benefit to game speed in sprinting long distances .Work on short distances of 7-10 metres and do repeat sprints with suitable rest periods. The keys are 1. Use the Plyo step-This is a directional step to align the body to the direction of travel and allow the body accelerate more quickly down the path of travel. This step was promoted extensively by LEE TAFT against a great deal of opposition initially however independent study has proven it to be the fastest way to get away from a standing start. The step will be covered in more detail elsewhere in the website. SEE PHOTOS
2. Ensure you have a forward lean –a forward lean is vital in acceleration –the lean must come from the ankle not the hips to allow proper transmission of force into the ground. Practice with a wall drill –lean against the wall with your hands and ensure you lean from the ankles-keep those backsides in!! PICTURE BELOW SHOWS GRANT ACCELERATING WITH GOOD LEAN AND EXCELLENT ARM DRIVE
3. Initial steps (2-3) should be relatively short to ensure the foot drives back into the ground and doesn’t get in front of the hip and work as a brake 4. Arm drive which has been covered elsewhere already is vital. Drive the arms back even in short sprints 5. Keep the heels relatively low in the first few steps try not to recover the heels too high as you are only as fast as your feet are on the ground delivering force. LINK FROM ACCELERATION TO HOME PAGE
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