To be able to perform well in any sport, there needs to be a component of speed. Speed is the rapidity of movement and is an important aspect of all sports. Speed is developed in athletes by using their strength, flexibility, endurance and technique. The technique is performed numerous times at slow speeds and then transferred to maximum speed, so that the skill set is pre-learned, rehearsed and the timing is perfected.

Proper sprinting is divided into three phases, start, acceleration and maximum speed.

1. Start

-front knee is at 90 degrees and the back knee at 120 degrees

-body weight is evenly distributed between the hands and the feet

-athlete explosively pushes from both feet driving the back knee forward into a high knee position

-arm swing is performed aggressively with the elbow at 90 degrees which helps propel the athlete forward

2. Acceleration
-athlete continues to move by pushing each step into the ground, thereby creating the forward motion

-head is relaxed, eyes focused straight ahead

-forward body lean gradually decreases as the athlete slowly assumes the upright running position (think of an airplane during take-off)

3. Maximum Speed
-torso remains upright

-shoulders stay in a neutral position and do not rock from side to side

-elbows are at 90 degrees and are kept close to body

-arm swing is done by the shoulders only and is done so aggressively

-hands pass forward and up to the height of the shoulders and go down past the hips

-have a high knee lift, while the opposite foot strikes the ground with the ankle slightly extended

-the head is aligned neutrally with the shoulders

-stay relaxed throughout the neck and facial muscles

-be sure to decelerate slowly out of the run

Each sport has a high level of technique that needs to be mastered for an athlete to be able to perform at their optimal capacity. Learning a new skill or perfecting one takes time, focus and determination. Practice, your skill and in time you will see results.

Along with being the Speed Training Consultant for HockeyOT.com, Dr. Erica Witter-Davis is a Doctor of Chiropractic and a Certified Strength & Conditioning Specialist (NSCA) working at Back to Function in Lomita, California.  She has worked with athletes at all levels and sports in both rehabilitation and performance training. Her athletic career includes competing in the 100 & 200 meter sprints at the 2000 Sydney Olympic Games and the 2001 Outdoor World Track & Field Championships in Alberta, Canada.