How to get faster

Getting faster comes down 3 main points that we will discuss here:  

  1. PAL (posture, arms, legs)
  2. Stride length
  3. Ground contact time

Different race lengths and the amount of time you have to train will determine the emphasis placed on each category.  For our purposes, lets say you have 8 weeks to train.  Peerless Athletics suggests between 2 and 4 days per week working on your running technique with these drills.

When strength and conditioning coaches talk about getting faster, most are actually referring to acceleration.  Just like a Ferrari, the best athletes are those who can go from 0 to 100mph the fastest, in multiple planes and directions.

Lets get into it:

When you start your speed session, here would be an ideal progression after you complete your activation/correction series and dynamic warm up on your Peerless Athletics workout card:

1.)  PAL (posture, arms, legs)

One of the best drills for developing good sprinting posture is the wall drill progression.  Check it out here: Posture is THE limiting factor in acceleration.  Think about a jet, it gradually lifts its nose as it builds speed.  This concept is the same for sprinting.  A great way to think about acceleration posture is to look like a lightning bolt.

 

2. Stride length

Stride length plays a crucial role in acceleration.  Many athletes look as though they are moving fast but when they are actually racing against a stopwatch, many are just “spinning their wheels”.  Focusing on “pushing” the ground away is key to developing this skill.

On the field:  542. Kneeling Sprint

In the weight room:  292. DB RFE Split Squat

3.) Ground contact time

The last piece of the puzzle is ground contact time.  Once you have developed the power to lengthen your stride and practiced the technique, now its time to work on how reactive you can be on each step.  While ground contact time needs to be slower in the acceleration phase, it plays a critical role in transitioning to top end speed.  Can you put a lot of force into the ground and can you do it quickly?  That is what we are practicing with these drills.

On the field: 543. Falling Start Sprint & 22. Single Leg Bound

In the weight room: 41. Single Leg Ricochet Jump & 25. Depth Drop to Broad Jump

There are many ways to skin a cat.  There is no “one-size fits all” program because every person has different strengths and weaknesses.  Factors such as mobility and flexibility, coordination, strength level, and repetition all factor into what drills an athlete may need to concentrate on when the goal is getting faster.  That’s the benefit of having an experienced coach to help identify those things.

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Chris Campbell

Chris Campbell - CEO and Co-Founder Through my passion to forge myself into the best athlete possible, I developed a love for performance training. I learned and experienced that with the right training and the right coach, any athlete can change their body and maximize their performance. The passion I experienced as an athlete trying to find the best training regimen to achieve all my goals was the foundation for starting Peerless Athletics. I began a journey to find the “Holy Grail” of training by learning from great coaches and combining the best parts of each system into one complete training system: Peerless Athletics. I have personally been trained by the best performance coaches in the country including: - Mike Boyle (Director of S&C for the Boston Red Sox) - Dennis Logan (Head of NFL Combine Prep Program at EXOS) - Keenan Robinson (North Baltimore Swim Club and Michael Phelps’ SC) - Rob Oshinskie (Owner/Founder of Victory Sports and Performance) - Joel Saunders (Director of Adult Performance Training at EXOS) - Dennis Keiser (Owner/Founder of Keiser pneumantics) - Rob Taylor (Owner of Smarter Team Training) - Mike Gittleson (Fmr. U. of Michigan S&C Coach) - Augie Maurelli (Fmr. U. of Delaware S&C Coach) - Scott Moody (Owner/Founder of AthleteFIT) - Kevin Boyle (Director for Explosive Performance) - Chris Gorres (Regional Director for Explosive Performance) Athletic Accomplishments: As a walk-on at the University of Delaware, I beat the odds by earning a starting position and a full athletic scholarship. I played fullback/h-back and linebacker for the Blue Hens from 2009-2011. In 2010 we won our conference, the CAA, and went to the D-1 FCS Championship Game. After college, I used the Peerless Athletics Training System to improve my combine stats dramatically. I was invited to the NFL Super Regional Combine to workout in front of all 32 NFL teams. I would have never got to that stage without Peerless Athletics Training Systems which is why I am now dedicated to providing every person I work with the opportunity to use our system and become the best version of themselves.