06/01/2026
Speed training mechanics
The purpose of speed mechanics is to create a more efficient runner, while minimizing wasted movements, while being able to produce more horizontal force into the ground.
1. Kneeling into a half kneeling start helps to create fluid hip mobility while positioning the body into a positive shin angle prior to start.
2. Second drill adds single leg triple extension emphasizing glute and hamstring engagement while alternating with single leg hip flexion, drilling front and back side mechanics.
3. Third drill now adds a single leg A skip switch to the entire drill emphasizing unilateral engagement and triple extension.
4. Fourth drill we now progress into an A skip triple switch which will help recruit proper knee drive, upright sprint posture, rhythm and timing, and activating hip flexors!
5. Fifth and last drill we now conclude with a continuous run in place for 20 seconds! The purpose is to minimize ground contact times and while maintaining proper arm action, strong core engagement and tall sprint posture emphasizing max velocity!
