In Speed Can Be Taught.... Part 1, we explained some of the basic fundamental principles of Speed Development. This program was designed by Kevin McNair and has been used by many college and professional athletes since around 1990. 
As explained in Part 1, there are a number of key words that reinforce the training techniques and will help with the on-the-field speed development aspect. This post will feature the Upper Body Speed Vocabulary.
Upper Body Speed Vocabulary
- Pinch - Serves as a way to control rotational force of arm action which hinders straight ahead speed. The actions of the right arm affects the left leg and the actions of the left arm affects the right leg. For every action, there is an opposite and equal reaction. Run with the palms toward the belly button and control the hand by placing the thumb against the forefinger while keeping the hand like a fist.
- FOCUS- Keep the eyes on the horizontal plane....imagine a conversation taking place while you are speaking with someone your own height. Avoid tilting the head up or down. A downward head tilt causes the body to lean due to the weight of the head.
- FIX - Maintain a constant arm angle of 90 degrees
- ROTATE- Swing the arm through the shoulder area. Remember to keep the arms fixated at 90 degrees through the entire motion
- LOW- Aggressively bring the fist "through the pocket" ...below the hip and past the butt "pocket"
- PULL - make a violent pull, backward with the arm movement, from chest height back to the butt. The further that the arm is pulled back...the greater the leg extension will be...which is one of the keys!
- Lockout- The freeze position of the upper arm with the shoulder going down and through the back pocket.
- CHOKE- The forward swing of the fists stops at sternum level
- CRACKDOWN- Hands and knuckles will point downward quickly as if cracking a whip.
- HAMMER- Aggressive arm swing at the shoulder. Point the knuckles toward the ground and extend the wrist. Imagine that you have a hammer in your hand and that you are forcefully driving a nail into the wall behind you.
- SQUEEZE - Keep the arms close to the torso, and avoid creating a space between the arms and the upper body.
- ARCH- Pinch the shoulder blades together...the shoulders will be brought back slightly. Move the hips forward and curve the lower back slightly. This arching will flatten the spine and thus places the gluteal muscles in a position to maximize the leg drive.
Next week, in SPEED CAN BE TAUGHT Part Three, I'll add the LOWER BODY SPEED VOCABULARY.
.....Coach C
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