Speed Can Be Taught.... Part Three

Welcome back for the third segment of "Speed Can Be Taught". Please refer to parts one and two as you make your coaching progressions. In this segment, we'll examine the LOWER BODY Speed Vocabulary. This program was designed by Kevin McNair a speed development coach and running authority from California.

LOWER BODY SPEED VOCABULARY

Hang: Create and maintain a 90 degree angle at the knee in the recovery phase. Your leg should be inactive from the knee down to the toes. Lead with the knee. Kep the foot and foreleg down and under the knee. When the 90 degree angle is lost (foreleg reach) the leg slows down.
Punch: Drive the knee out and forward....not up....on the initial movement from the ground. A foreward and upward knee action rotates the hips....leading to covering more ground.
Snap: Pull the foot down and back under the hip during the recovery phase. Anytime that the foot hits ahead of the hip, forward momentum is broken.
Lift: Run tall....as if someone is measuring the runner's height. Lift occurs after the first 10 yards during a forty yard dash.

The next segment of "Speed Can Be Taught" will concentrate on how the upper and lower body phases work together.

until next time.....Coach Cicale

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