January 2019 - 29

The weight sled push works the muscles that drive
acceleration and helps athletes explode off of the blocks.
system's control of the muscles that drive acceleration.
Pull 10 to 15 percent (or more) of the athlete's body
weight for two to three reps of 15 to 20 yards.
Final phase: 21 to 40 yards
As the athlete approaches top-end speed, the focus
shifts from a big push to simply getting back into the
air between strides. For this phase, include these two
exercises:
* Ankle poppers: This builds ankle " stiffness, " allowing
the lower legs to quickly absorb and release energy.
Have athletes hop rapidly up and down on their left foot
for 15 seconds, then repeat with their right foot. Do two
to three sets.
* Depth jump: This plyometric exercise is a coach's secret
weapon for developing top-end speed. Use a plyometric
box, bench, chair or other platform (12 to 30 inches
high). Step (don't jump) off its edge, land on both feet, let
the knees bend to absorb the force, and then spring
straight up into the air. Do three to five reps.
Perform exercises for each acceleration phase, and
athletes are guaranteed to shave tenths of a second off of
their 40 times. Coaches will soon find their players one step
- or two or three - ahead of the competition.
This article is adapted from running coach Pete
Magill's book, " SpeedRunner: 4 Weeks to Your Fastest
Leg Speed in Any Sport. " It can be purchased at
www.velopress.com/speedrunner.
Text CADJAN 108 to 41411
COACHAD.COM 29
http://www.velopress.com/speedrunner http://www.COACHAD.COM

January 2019

Table of Contents for the Digital Edition of January 2019

January 2019 - 1
January 2019 - 2
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