deadlift

[speedcoach]

Just because I don't focus on Max V doesn't mean my players don't have it. I feel for football that acceleration is far more important than Max V. I have players who can out accelerate and therefore run by 95% of defenders. Barry Sanders was a prime example. If he and the defender were both stopped, defender was done. Emmitt Smith was another. Never broke 4.6 but was obviously successful. Obviously, DB's and WR are a little different, but I will still take the guy who accelerates out of a cut over a speed merchant. Not disagreeing with you guys, just giving some insight into my philosophy.

[Race Radio]

is there a better way to improve acceleration than to improve the squat?.

From my experience, improving explosive power in the hip flexors, decreasing BW & incorporating specific core targeting exercises did more for my acceleration/leg speed & improving my 40 than doing squats ever did.

But compound exercises are certainly important.

One important thing to keep in mind is that it is much easier to improve the first 20m of a 40m sprint than the last 20m.

For what reason(s) star61?.

What changes 20m onwards?.

[speedster12]

The difference lies in the ground contact time. The longer the foot is in contact with the ground the more time the for the muscles to develop maximal force. This relationship can be seen on the Force/Time curve. Because the gct in the start and accel is longer there is more time develop these forces, thus making maximal strength of primary importance especially within the first 10 meters. As the speed progresses the time to develop this force is less, therefore an increase in strength will have less transfer to distances near or around Max V.

With that said, strength is one of the easist fitness qualities to develop versus elastic or reactive power which is seen in Max V, which is why it tends to be easier to improve acceleration.

But, although it is easier to improve the earlier stages of acceleration, the improvement itself is relatively small as the distance is short. As Charlie would say, why waste so much time on the start to try and cut hundredths off your time, when you can take tenths or a whole second off concentrating on the latter portion of your race. (or something along those lines, but you get the point)

[star61]

From my experience, improving explosive power in the hip flexors, decreasing BW & incorporating specific core targeting exercises did more for my acceleration/leg speed & improving my 40 than doing squats ever did.

But compound exercises are certainly important.



For what reason(s) star61?.

What changes 20m onwards?.

Things like squat, plyos, sleds, hills, have all shown to help in the first 20m or so, but do very little to improve Max V. For most running the forty, they are approaching Max V at 40. I was thinking of high schoolers, so for them, most of he improvement will come in the first 20m by using the methods I list above.

[star61]

The difference lies in the ground contact time. The longer the foot is in contact with the ground the more time the for the muscles to develop maximal force. This relationship can be seen on the Force/Time curve. Because the gct in the start and accel is longer there is more time develop these forces, thus making maximal strength of primary importance especially within the first 10 meters. As the speed progresses the time to develop this force is less, therefore an increase in strength will have less transfer to distances near or around Max V.

With that said, strength is one of the easist fitness qualities to develop versus elastic or reactive power which is seen in Max V, which is why it tends to be easier to improve acceleration.

But, although it is easier to improve the earlier stages of acceleration, the improvement itself is relatively small as the distance is short. As Charlie would say, why waste so much time on the start to try and cut hundredths off your time, when you can take tenths or a whole second off concentrating on the latter portion of your race. (or something along those lines, but you get the point)

Very good points.

[hemann]

would you consider plyometrics the best way to improve Max V? Other than perhaps sprinting itself.

[star61]

would you consider plyometrics the best way to improve Max V? Other than perhaps sprinting itself.

Not sure you're addressing me, but I would love to hear others opinions on this. It seems that the best tools for Max V are...

- max velocity sprints such as flying 20's, e-f-e etc.
- bounds (we're doing bounds with weighted vest)

[martijn]

Elasticity, which you may develop with plyometrics (still aspecifically though), is just one part of the equation.
Correct form and relaxation are often more important to improve max V. Learning to relax is the most difficult thing of all. I don't know any particular exercise that teaches this instantly. Unless you're gifted it may take years of practice.

[major]

would you consider plyometrics the best way to improve Max V? Other than perhaps sprinting itself.

Charlie spoke about "frequency drills" he would have his athletes do before max speed sessions.
I asked about these a while ago, check it out:
http://www.charliefrancis.com/commun...equency+drills

[hemann]

thanks! good link