LINEAR SPEED: ABSOLUTE SPEED

THEORY AND APPLICATION

LEARNING OBJECTIVES
Identify and explain how specific kinematic and kinetic elements relate to the
absolute speed technical model

Recognize the “coaching pyramid” and identify the most effective cues for
improving the absolute speed technical model

Identify and design effective movement skills programming for absolute speed

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 What do we think of when
we hear absolute speed?

THE CHEETAH

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 BREAKAWAY IN SPORT

DISTANCE RUNNING

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 MAX VELOCITY SPRINTING

ABSOLUTE SPEED
TECHNICAL MODEL

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 TECHNICAL MODEL: ABSOLUTE SPEED

MAX VELOCITY SPRINTING

2014 Pro Football Combine 40yd Sprint Analysis

25mph [VALUE] (.88s)
ACCELERATION ZONE ABSOLUTE SPEED ZONE
[VALUE] (.95s)
23mph
0-10 Yards
Start 10-20 Yards
[VALUE]
Transition (1.0s) 20-30Max
Yards 30-40 Yards
Velocity (>80%)
Contacts 1-3 Contacts 4-11 Contacts 12-20+
20mph
[VALUE] (.98s)

18mph [VALUE] (1.06)

[VALUE] (1.50s)
[VALUE] (1.16s)
15mph

13mph

Contacts
[VALUE] (1.72s) Contacts Contacts Contacts
10mph
1-6+
0 to 10yds 7-11+
10 to 20yds 12-16+
20 to 30yds 17-20+
30 to 40 yds

B. Cooks (189lbs; 4.33s) O. Beckham (198lbs; 4.43s) J. Clowney (266lbs; 4.53s) G. Robinson (332lbs; 4.92s)

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 TECHNICAL GOAL 1

Synchronize front and backside leg

action with arm action in an effort to
maximize the peak hip flexion
achieved in the front leg

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TECHNICAL GOAL 2

Contact the ground as close to the

center of mass as possible in an
effort to minimize breaking forces
and maximize vertical force

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 CRITICAL POSITION 1: TAKE-OFF
700

HIP/KNEE ACTION
Stance Hip Extension -10°° 1550
1000 (800)
Stance Knee Extension 150°°
Recovery Knee Flexion 80°°
Recovery Hip Flexion 80°°
800
1500
ARM ACTION -100
Back Arm 155°°
Front Arm 70-80°°

Mann, 2011 © 2014 Athletes’ Performance, Inc. 13

CRITICAL POSITION 2: FLIGHT TRANSITION

HIP/KNEE ACTION 1000 (800)

Rear Hip Extension <-15°°

Rear Knee Extension <140°°
1400 900
Front Knee Flexion 90°°
Front Hip Flexion 80°° -150

Mann, 2011 © 2014 Athletes’ Performance, Inc. 14

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 CRITICAL POSITION 3: FIGURE-4

HIP/KNEE ACTION
1350 (450)
Stance Hip Extension <20°°
Stance Knee Extension <160°°
400
Recovery Knee Flexion 40°°
Recovery Hip Flexion 45°° <1600

Mann, 2011 © 2014 Athletes’ Performance, Inc. 15

FORCE CHARACTERISTICS

+VV = 0.5m/s
(1m/s Total)
(1mph)

-HF = 250N (avg) +HF = 250N (avg)

(50lbs) (50lbs)

-VF = 818N + 800N = 1618N 180lbs = 81.81kgs = 800N; .1s GCT

(364lbs – 2BW)

Mann, 2011 © 2014 Athletes’ Performance, Inc. 16

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 Characteristics:
Frequency: 4.4-5 contacts/sec Grd. Time: .087-.11s
Length: 2.8-2.9yds Flt. Time: .123-.127s
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Mann, 2011
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TECHNICAL MODEL: ABSOLUTE SPEED

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 CHECK FOR LEARNING 01

Write down 2 goals for optimizing the

absolute speed phase of sprinting
In a few sentences discuss the
relationship between vertical and
horizontal force at max velocity

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ABSOLUTE SPEED: COACHING

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 COACHING PYRAMID

ARM ACTION

LEG ACTION

POSTURE

POSTURE

“Stand tall”
“Lean into the wind”
“Drive belt buckle forward”

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 LEG ACTION: FRONT

“High heels”…”Step over”

“Snap laces to the sky”
“Knees up”…”Explode glass”

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LEG ACTION: BACK

“Drive down through ground”

“Snap the ground away”
“Spin the earth”

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 ARM ACTION

“Hammer back”
“Snap down and back”
“Throw…insert word…back”

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PUTTING IT ALL TOGETHER

“Fight gravity and stay tall”

“Cycle action”…”Scissor”
“Stay on top of cyclical action”

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 CHECK FOR LEARNING 02

Write down the levels of the linear

speed coaching pyramid and note 1-2
cues that can be used to improve the
technique within each level
(Note: Come up with cues different from those
in the presentation)

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PROGRAMMING

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 PROGRAMMING CONSIDERATIONS

Structure
Frequency
Volume
Intensity
Methods

STRUCTURE: PILLAR PREPARATION

Absolute Speed Focus

- Massage…Stretch…Activate
- Shoulder
- Thoracic
- Extension & Rotation
- Hip
- Flexion & Extension
- Ankle Dorsiflexion

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 STRUCTURE: MOVEMENT PREPARATION

Absolute Speed
- Miniband
- Linear & Lateral
- Dynamic Stretch
- Total Hip
- Movement Integration
- Linear Emphasis
- Rapid Response
- Linear Emphasis

STRUCTURE: PLYOMETRICS

Absolute Speed Focus

- Direction
- Linear Vertical & Horizontal
- Initiation
- Countermovement
- Double Contact (Continuous)
- Drop Jumps
- Movements
- Bound
- Hop

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 STRUCTURE: ABSOLUTE SPEED SESSION

Technical (10-15min)
- Motor Learning Emphasis
- Introduce New Drills
- High Recovery
Skill Application (10-20min)
- High Intensity Emphasis
- Full Skill Execution
- High Recovery

FREQUENCY & VOLUME

Frequency Per Week:

- 1-2 x Per Week (45-60min)
Volume Per Session:
- Distances: 30-60 (± 5) yards
- Repetitions: 3-5 (± 2)
- Sets: 1-2
- Rest:
- Reps < 6-8min
- Sets < 8-12min

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 INTENSITY

High Intensity: >95% (Full Speed Efforts)

+ Full CNS Demand + Neuromuscular Changes
+ Complete Recovery In-Session (48hrs Between)

Medium Intensity: 76-94% (Moderate

Efforts)
+ Too Slow for Specific Adaptation
+ Too High for Complete Recovery in 24hrs

Low Intensity: 75% or Slower (Easy Efforts)

+ Active Recovery + Motor Pattern Rehearsal
+ Physiological Changes: Improved Endurance

Adapted from CharlieFrancis.com, 2002

METHODS

LEVEL 1 LEVEL 2 LEVEL 3

40 YARDS 50 YARDS 60 YARDS

FREE SPRINTS 20 BUILD + 20 GO 20 BUILD + 30 GO 20 BUILD + 40 GO
(2pt/3pt) (2pt/3pt) (2pt/3pt)
SPECIFICITY

SLED BUILD-UPS SLED BUILD-UPS SLED BUILD-UPS

SLED DRILLS (Waist) (30 YDS) (40 YDS) (50 YDS)
(LBS < 10% ↓Vm) (LBS < 10% ↓Vm) (LBS < 10% ↓Vm)

ANKLE RUNS ANKLE-SHIN-KNEE

ANKLE-SHIN-KNEE
STEP-OVER DRILLS SHIN RUNS RUNS + OVERHEAD
RUNS + OVERHEAD
KNEE RUNS + LOAD (WEIGHT VEST)

WALL DRILLS MARCH/SKIP + MARCH/SKIP +

PREP DRILLS
MARCH/SKIP OVERHEAD OVERHEAD + LOAD

INTENSITY

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 EXAMPLE PROGRAMMING: ABSOLUTE SPEED

Absolute Speed: Basic Absolute Speed: Advanced

Wall Drills: Step-Over Drills (+Dowel Option):
- Figure-4 Holds (1 x 10s ea) - Ankle Runs (1-2 x 15yds)
- Technical Cycle (1-2 x 8r ea) - Shin Runs (2-3 x 20yds)
- Single Cycle (1-2 x 8r ea) - Knee Runs (2-3 x 20yds)

Step-Over Drills: Waist Sled Drills:

- Ankle Runs (1-2 x 15yds) - 20yd Build-Up + 20yd Sprint
- Shin Runs (1-2 x 15yds) - 1-2 x (1-3 x 40yds)
- Knee Runs (1-2 x 15yds)
Free Sprints (Build-Ups):
Free Sprints (Technical Build-Up): - 3-point/2-point Start + Sprint
- 3-point/2-point Start + Sprint - 20yd Build-Up + 20-30yd Sprint
- 1-2 x (2-3r x 40yds) - 1-2 x (1-3 x 40-50yds)
10yd Ankle-10yd Shin-10yd Knee-10yd Build

CHECK FOR LEARNING 03

Create a 30-45min intermediate level

absolute speed session using Level
1-3 drills from any level of specificity
(Note: Only create the movement skill portion
and include as much detail on volume and
intensity as possible)

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 CLOSING

SYNCHRONIZE

1 2 3 4 567

Legs should cycle underneath a vertical body position with perfectly timed
front leg extension and back leg flexion in an effort to maximize leg frequency
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 BIG KNEES

1 2 3 4 567

Optimizing the timing and magnitude of knee lift results in increased

capacity to maximize force during stance
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BIG FORCE

1 2 3 4 567

Maximizing the technique during flight allows the athlete to optimize

magnitude of force in the smallest ground contact time
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 APPENDIX
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Bosch, F., & Klomp, R. (2005). Running: Biomechanics and exercise physiology in practice. Elsevier Churchill
Livingstone.
Cottle, C. A., Carlson, L. A., & Lawrence, M. A. (2014). Effects of Sled Towing on Sprint Starts. The Journal of
Strength & Conditioning Research, 28(5), 1241-1245.
Cronin, J., & Hansen, K. T. (2006). Resisted sprint training for the acceleration phase of sprinting. Strength &
Conditioning Journal, 28(4), 42-51.
Krzysztof, M., & Mero, A. (2013). A Kinematics Analysis Of Three Best 100 M Performances Ever. Journal of human
kinetics, 36(1), 149-160.
Kugler, F., & Janshen, L. (2010). Body position determines propulsive forces in accelerated running. Journal of
biomechanics, 43(2), 343-348.
Mann, R. (2011). The mechanics of sprinting and hurdling. CreateSpace.
Mero, A., Komi, P. V., & Gregor, R. J. (1992). Biomechanics of sprint running. Sports Medicine, 13(6), 376-392.
Morin, J. B., Bourdin, M., Edouard, P., Peyrot, N., Samozino, P., & Lacour, J. R. (2012). Mechanical determinants of
100-m sprint running performance. European journal of applied physiology, 112(11), 3921-3930.
Weyand, P. G., Sternlight, D. B., Bellizzi, M. J., & Wright, S. (2000). Faster top running speeds are achieved with
greater ground forces not more rapid leg movements. Journal of applied physiology, 89(5), 1991-1999.
Weyand, P. G., Sandell, R. F., Prime, D. N., & Bundle, M. W. (2010). The biological limits to running speed are imposed
from the ground up. Journal of applied physiology, 108(4), 950-961.
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