STRENGTH AND POWER REQUIREMENTS FOR SPEED

It is vital that the conditioning coach factors in speed development when designing the power and strength
training program (Chapters 6 and 7), as all aspects of speed are heavily influenced by these two
components.

Starting speed and acceleration involve forceful extension of the ankles, knees and hips. Improving power
capabilities in the lower body can be achieved with appropriate plyometric exercises such as the squat
jump and split squat, which emphasize triple extension of joints mentioned above.

Of course, building a strength foundation or basic strength should be a precursor to power development.
Developing basic strength with functional exercises is also important, as poor leg strength and core
strength will impair movement efficiency and quality. Core strength is also required for balance and
maintaining good posture, which is vital for all aspects of speed.

Lastly, increasing strength and power-endurance will help maintain proper sprinting technique and
power production over longer distances. When and what exercises should be included will be discussed in
more detail in Chapters 6 and 7.

ARM ACTION

Proper arm action is essential for achieving maximum speed and efficient acceleration. The arms act as a
lever to generate force from the upper body, which facilitates a powerful leg drive. Additionally, the drive
and frequency of the arms actually help coordinate leg movement and thus stride frequency and stride
length.

The arm swing or action should be generated from the shoulder joints, which should be low and relaxed.
Each swing should be powerful, but controlled. The angle between the forearm and upper arm should be
approximately 90 degrees when going at maximum speed and slightly larger when accelerating. During
the upswing, the hand should not go above the head, and at the bottom of swing, it should be next to or
slightly behind the outer thigh. The hands should not extend across the body. The elbows must be close to
the body at all times.

In my time of coaching youth and amateur teams, I have rarely encountered teams doing exercises
focusing on arm action. However, proper arm action is fundamental for optimum acceleration and
maximum speed, and can easily be incorporated into footwork activities (see section on Speed Training
Exercises).