PBR Weekly Blog: Speed Training: Run Your Fastest 60-Yard Dash Ever

October 13, 2016

By John Vickers
Explosive Performance Academy

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Weekly Blog Rundown:

Week 1: Speed Training
Week 2: Strength Training

PBR Weekly Blog: Speed Training: Run Your Fastest 60-Yard Dash Ever

With some big showcases coming up, I’m always asked how an athlete can run a faster 60-yard dash. There were the drills I gave a couple weeks ago to help increase your sprinting speed but those normally take a while to increase your speed.

There are ways to improve a 60-yard dash without actually getting faster.

The fastest way to improve a 60-yard dash is to improve the start.

Improving the start is completely based around proper shin angles, force application and where the center of mass is located.

How am I going to teach my athletes the proper starting position?

I’m going to use 4 different steps:

Set Up – Prior To Sprint

Body square to the starting line
Feet hip width apart
Open front foot up toward where you are running to help with quick start.
Hips & knees bent
Chest Up
Hands at hips

Initial Start – First Movements Leading Up To Sprint

Center of mass leaning towards finish line
Positive shin angle (shins pointing opposite direction you want to move)
Double leg press out of stance
Use inside edges of both feet

Transitional Start – Motion Prior To Linear Sprint

Trail leg comes off the ground
Lead leg triple extends through the ground
Trail leg transition across body as hip and toe turn towards finish line
Lead leg pivots and pushes off ground
Trail leg replaces position of lead leg

Sprint

Body at 45 degrees with a slow transition up throughout the sprint
Relaxed upper body
Knee drive up
Drive through the ground
Finish past the line

It may seem like a lot of information to understand and be able to apply but when taught correctly is actually a very simple concept. I like to keep things simple and make sure my athletes understand what they need to do to achieve their wanted results sooner. There is no reason to over-complicate an already stressful situation for most.

If you have any questions about speed training or training in general, feel free to email me at [email protected] or visit our website at www.xplosiveperformanceacademy.com.