Speed is not necessarily genetically inherited, but needs to
be gained through fundamental work and training. Even though some athletes have
a predisposition for being quick and fast, an athlete can dramatically increase
these components using scientific training methodologies.
Speed clinics are
offered by The Institute to introduce athletes to the principles
and concepts involved with gaining better co-ordination, speed, quickness, power, strength,
COST OF THE SPEED CLINIC
The fee for a Speed Clinic is $35.00.
SCHEDULING A SPEED
Speed Clinics are scheduled by phoning The Institute. An athlete is scheduled
one on one with one of The Institute trainers. Siblings may be scheduled
together. Numerous times are available each day for Speed Clinics. A Speed
Clinic generally takes one hour.
PREPARING FOR THE SPEED
For athletes under 18 years of age, parents are generally in attendance.
A parental INFORMED CONSENT must be signed, before an athlete can go through the Speed
Clinic. The INFORMED CONSENT
CAN BE SIGNED AT The Speed
Clinic, or it can be faxed to the parent, signed, and then faxed back or
returned to The Institute, if the parent will not be in attendance. It is always
recommended that a parent be present for young athletes from ages 8 to 15 years
Athletes should wear athletic clothes and shoes for the
ATHLETES ARE PROVIDED THE FOLLOWING
- Review of Acceleration Program Components,
- Gait Analysis, Running on the treadmill
- Hip Girdle Evaluation, looking at range of motion
between the Hip Flexors vs. the Hip Extensors (agonists and antagonist muscle
groups) for potential speed deficits and increased injury.
- Super Treadmill Protocols Training
- Plyometric Training Protocols
After completion of the Speed Clinic, athletes (and their
parents) will understand the components of speed, quickness and agility, any
deficits found with the athlete and how they affect the athlete's ability to
gain speed dynamics, and whether these deficits potentiate risk of injury in
THE COMPONENTS OF ACCELERATION PROGRAMS AND
SPEED CLINICS INCORPORATE PRINCIPLES FOR OPTIMAL PERFORMANCE, BIOMECHANICS, AND
REDUCTION OF RISK FOR INJURY
The majority of injuries in athletics could be avoided with
preventative medicine. Listed below are several of the ways an athlete can
minimize their risk of injury.
PROPER WARM-UP STRETCHING AND
Muscle fiber and tendon are susceptible to injury when
cold. The purpose of the warm-up is to increase the temperature of the body. The
warm-up should last 5-10 minutes and be at a low work intensity.
Once the body is warmed up, stretching helps prepare the
muscle and tendons for vigorous contraction and improves the flexibility of the
athlete. Stretching should be performed smoothly, and each stretch should be
held for 10 to 30 seconds. Ballistic, jerky stretching can cause joint and
muscle damage. The cool-down phase helps rinse the body's cardiovascular system
and helps relax any sustained muscular contractions.
The cool-down phase should be at a low work intensity and
last at least 10 minutes after vigorous exercise; walking into the locker room,
throwing your towel down and showering is not considered an adequate cool-down
phase. Some experts recommend stretching in the cool-down phase as
POOR RUNNING MECHANICS
Ankle sprains, hamstring pulls, knee joint tendon damage,
and even back problems can be caused by poor running mechanics.
One of the biggest causes of injury is the lack of hip
drive. If a runner is unable to adequately flex at the hip joint the force from
the toe off is absorbed by the front leg and not used to increase stride length.
We have all heard the constant pounding of someone's feet up and down the
basketball court. Every time you hear that sound, imagine the force across the
knee joint as the legs being driven vigorously into the floor. By improving the
hip drive and overall running mechanics this can be avoided.
LACK OF MUSCULAR STRENGTH AND
The lack of muscular strength and endurance can cause added
stress on joints leading to tendon and ligament damage. This is because the
muscle is not strong enough or conditioned enough for support. It leaves an
athlete more susceptible to serious musculoskeletal injury in contact and
Weight training, if done correctly, is extremely beneficial
in injury prevention. Basically, our weight training programs focus on
increasing the force of muscular contractions through smooth, non-ballistic
movements in a controlled environment to help prepare the athlete for the
explosive muscular contractions in a non-controlled environment, i.e.,
Appropriate weight training is not going to make a female
athlete excessively muscle bound and have a masculine appearance because they do
not have the high testosterone levels. Young female athletes are prone to stress
fractures, and knee / ankle injuries. The Institute's programs focus on
strength, endurance, power and flexibility of the hip girdle that lowers risk
for injury in young female athletes as well as improving quickness and
OPTIMAL SPRINT BIOMECHANICS
Torso Position: The torso should be forward
approximately 6 degrees. The head is fixed and looking straight forward. It is
important that the entire upper body, arms included, is relaxed, while
maintaining proper running form and position.
Arm Action: The elbow joint angle should be
approximately 90 degrees. During the backwards arm motion action, the elbows
drive fully back until the hand is in a hip pocket position. The elbow, during
the forward action drives forward and slightly inward. The hands should not
extend above the neck, and remain in a forward and backward track, not crossing
over into the trunk space.
During the forward leg action the knee drives straight forward to a hip flexion
angle of approximately 70 degrees. The lower leg extends horizontally in a
"pawing" motion. As the leg extends backwards the angle of hip extension is
approximately 20 degrees The knee joint extends fully at toe off.
It is important to keep all movements as straight forward as
possible. Excessive side to side movements can make a sprinter much less
INCREASING SPRINT SPEED AND
Sprint speed is maximized by optimizing the combination of
stride frequency and stride length.
Both stride frequency and length are improved by increasing
the force of the muscular contractions. We accomplish this by having the athlete
run at various combinations of speed and elevation. Many of our sets involve
sprinting at levels higher than they could possibly attain without our
technician's spot. This overload causes the muscles to adapt by improving the
neuromuscular pathways physiologically to increase the force of
Using optimal sprinting biomechanics also maximizes sprint
speed. The most important factor in maximizing stride length is proper hip
extension and hip flexion. We focus extensively on hip girdle strength and
flexibility in all of our programs. By performing exaggerated hip flexion and
extension motions, the athlete increases their hip girdle flexibility and
strength. In the advanced levels of our programs, sprint cords are added to
further intensify these motions.