Resource Information:Running Mechanics and Speed Development

Running Mechanics and Speed Development

• Introduction– By learning to run “properly” athletes will become more

efficient in their movements, therefore expending less energy and be able to go faster and longer.

– By driving high, recovering fast and striking below hip an athlete will achieve max velocity.

– This is not possible in game sports and so acceleration is the key component of “game speed”.

– The key to a good acceleration phase is to get a fast stride turnover rather than longer reaching strides, this is achieved by leaning forward, pick up knees, fast arm speed and increase stride frequency

Running Mechanics and Speed Development

• Key Points for Acceleration– Knee pick up– Strike position under hip– Forward tilt in acceleration– Stride Frequency rather than Stride Length– Low body position in deceleration and change of direction

• The following drills show progression in running mechanics into Senior Players from U14 level. By the time Senior Level all the above key points will be addressed. Each progression must be perfected prior to introduction of more advance drills.

Running Mechanics and Speed Development

• U14– Skipping

– Fast feet

– High Knees

– Fall forward to Sprint

Running Mechanics and Speed Development

• U15– Lateral Skipping and backwards Skipping

– “Ankling”

– Butt Kickers

– Skip to Sprint

Running Mechanics and Speed Development

• U16– Walk to Sprint

– Knee pick up and increase stride frequency

– Low body position in deceleration

– Lying starts

Running Mechanics and Speed Development

• U17– Position Starts

– “Ankling” to High Knees to Butt Kickers to Sprint

– Resisted lean to Sprint

– Sprint to Deceleration (low Body) to Change direction