I answer questions for individuals all the time about how to run faster.  Specifically parents ask, “how can my child improve his/her speed for their particular sport.”  

There is a lot of technical mumbo jumbo that we do to analyze how we can get an athlete faster.  But, like what we do with our athletes,  I thought I would share this blueprint we use with you in as simplistic a way possible.

Really all the technical nuisances are for when I have discussions with other speed and strength professionals in my field.  Apparently, we can’t talk to each other without utilizing big, long words so as to constantly impress each other with each sentence that is uttered from our mouths.

So, without any further ado, here is the blueprint my staff and I use to determine how each athletes will improve their speed.

  1. Genetics – I can make any athlete faster.  Yes, I said ANY athlete.  How fast I can get them is based somewhat on their genetic makeup.  Last week, I posted a Youtube video of a Columbus area volleyball player’s pre and post video showing the improvement she made.  She improved her 20 yard dash by almost .3 of a second.  That is definitely on the high end.

    Now she will never be as fast as someone like Allyson Felix, the world class sprinter.  This volleyball player started at such a point where she has room to improve.  She is faster than where she was before, but she is not at world class speed.

    Give me someone who has some speed and some training background.  Her improvement might be .15 of a second in the 20.  She’s still fast and we got her faster, but she is closer to her athletic ceiling.  So getting .3 of a second improvement out of her was going to be tough during the same timeframe.  But she did get fast.  I can only get them Olympic level speed if they have the genetic makeup for it.

  2. Running Mechanics – If you have followed this blog for awhile, then you know I talk about running mechanics all the time.  One of the first things I talked about in a previous post, how we create the best speed program for you, I discuss mechanics.

    Your average parent can usually identify that their kid might have mechanical issues.  They just don’t know how to fix it.  Lucky for you, I do.  The running mechanics need looked at, then applied to everyday drills.  At the same time, we will start working on the next item.

  3. Improving Strength And Power –  As the strength and power of an athlete improves, they will start running faster.  As they are getting more powerful, the mechanics need to be watched to make sure that new issues don’t occur.

    A stronger athlete will be a faster athlete.  This will help improve the leg stride and the leg turnover rate.  Getting the athlete stronger is one thing.  Then being able to transfer it to power and into speed is another.

    Also, what I do to get an older athlete faster is going to be different than a younger athlete.  I and my staff have to be cognizant of how to develop the strength in that younger athlete (age 10 – 14) without doing damage to a growing body.  That takes years in training with these athletes to get a feel for that.  Once you do, you can get any athlete at any age stronger and powerful, thus faster.

  4. The Athlete’s Work Ethic – Ethan Myers had no business being fast, but he worked himself into a fast baseball player as noted in my previous post.  You give me an athlete that can do all of the above things, but they are lazy, then I will give you an athlete that won’t get as fast as he/she could.

    In fact, if your athlete is not going to work hard for it, then don’t bother wasting your money and my time.  I want to keep that spot open for someone who will.  I can push athletes, but if they don’t want it, then it is like encouraging most of our overweight population to workout.  They just won’t do it.

That is it.  It is a simple formula.  You just have to have the know-how to implement it and implement it correctly.  Any athlete can get faster.  Now go out there and follow this blueprint to do it.