Bradley University Athletics

Speed is an acquired skill that must be performed and perfected with quality practices through the training year.

• Components
  1. Technique and Posture -
     • effectively aligning your body to move efficiently
  2. Neuromuscular Recruitment -
     • Train fast to be fast; establish the proper mind body connection, to allow for fast and strong contractions.
  3. Maximal Strength -
     • The ability to produce force into the ground, the ground will react with equal force, power and speed developed (Newton's 3rd Law of Motion)
  4. Explosive and Reflexive Power -
     • Rate of force development, puts the athlete in a position quicker and more efficiently.
  5. Flexibility and Mobility -
     • Key component in achieve proper/efficient mechanic

• Guidelines to Develop Speed

1. Improve Strength
2. Improve Body Composition
   • Through exercise and proper nutrition,
     • Increasing lean mass and decreasing body fat
     • Leads to improved relative strength
3. Full recovery is a must
   • Train as fast as possible to develop speed
   • Rest 1 minute for every 10yd of sprinting
4. Do not force a speed session
   • If not feeling your best after a warm-up, focus on technique and recovery 

Next - Power & Acceleration