1. Building your foundation in terms of Strength
2. Focusing on explosiveness, incorporating plyometric's
3. Sled training
4. High velocity sprint training
As I always say's sprinting faster requires strength. First key in view of development of speed we have to focus on good foundation of strength in the athlete's. Why we require strength? It is a common question asked by the young athlete's. So it's very simple and their is a science behind why we require strength to run faster. To generate a big amount of force with your low extremities you need a strong foundational strength. Remember once a researcher said that getting stronger correlates with getting faster.
Now lets coming to plyo's or plyometrics commonly known for both the name's and used in almost all the sports. Its a type of training which includes powerful and fast movements to enhance athlete's speed, strength and power. When i say strength that's means every different types of strength, it could be explosive, reactive etc. Same for power - like force production or absorption.
Further, the question arise how plyometrics add the advantage in speed development?
So, to know that we need to understand plyometrics first. Let's talk about science behind plyometrics.
Phase 1 - Eccentric (Loading) Phase
This is the pre-stretch phase of the muscle, used for force reduction and deceleration. Knee and ankle stiffness are important for effective force absorption. In this phase when muscle spindle of the muscle tendons and non-contractile tissues within the cell is stretched you can store potential energy in its elastic elements.
Phase 2 - Amortisation Phase
It is a time between the end of the 1st phase i.e eccentric phase (downward force) and the concentric phase (upward force)
Phase 3 - Concentric Phase
The shortening of the muscle where the muscle contracts and produces force.
This phase is assisted by the stored elastic potential energy form the stretch- shortening cycle.
For an example you have seen catapult (Gulale) so when we stretch that the catapult absorb force within that rubber. after releasing it the rubber elastic mechanics throw that stone by using the elastic elements within the rubber. So, same like this mechanism our muscle works firstly it store energy and after that we release it .
Now if you learn the correct way of absorption of energy efficiently you can use it very effectively and strongly. Plyometrics is the best way to learn that mechanics with some explosive and reactive strengthen exercises.
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