This is Dr. Mike Young's presentation from the Royal College of Chiropractic Sport Science 2013 Run Faster conference.

1. @mikeyoung
#speedscience
SCIENCE OF SPEED!
Mike Young, PhD!
Vancouver Whitecaps FC!
Vancouver, BC!
HPC - Athletic Lab!
Cary, NC!
!

2. •Fundamental
•General
•Sprint
physics
concepts
math
•Secrets
of the force
•Neuromechanical
•Optimizing
•Basic
considerations
mechanics
training guidelines

4. A
M
=
F

5. NEWTON’S 4th LAW
Fat (or any excess body mass) don’t fly

6. EXAMINING FORCE
• Force
is a vector quantity!
• Magnitude
• Direction
!

8. Drag
Increases
Exponentially

9. INERTIA
It turns out Sir Isaac was right

10. GENERAL
CONCEPTS OF
SPRINTING
by
Hugo Faasta

11. BACK SIDE MECHANICS
Refers to the
motions of the swing
leg that occurs
BEHIND the body

12. FRONT SIDE MECHANICS
Refers to the
motions of the swing
leg that occurs IN
FRONT of the body

14. SPRINT PERFORMANCE
• Sprint
performance is the
outcome of nature and nurture!
• There
are reflexive and innate
components as well as trainable
components

15. Loren Seagrave

16. Sprinting fast is an
unnatural activity
Dr. Ralph Mann

17. You can’t polish a turd.

18. You can’t polish a turd.
But you can roll it in glitter.

19. Sprint Math

20. MAXIMAL VELOCITY
CHARACTERISTICS
*Stride Frequency: ~5 Hz!
!
!
*Maximal Velocity: ~12.8 m/s!
*Stride Velocity: ~300 deg / sec!
!
*Stride Lengths: 2.25-2.7m
!
*Ground Contact Time: ~0.08 sec!
*40-45 steps for sub 9.80 100m

21. It was Once Thought that
Stride Length x Frequency = Speed

22. Because Athletes had higher stride lengths &
frequencies at higher speeds, it was thought
that to improve speed, efforts should be
focused on these two variables

23. ..
..
UT
B

24. Correlation!
D O E S N OT i m p l y !
Causation

25. now we are more enlightened...

26. STRIDE LENGTH & FREQUENCY
•
Stride length and frequency are linked...they
are a consequence and not a cause of speed
•
Speed of movement of limbs varies little and is
not a primary determining factor

27. To run faster there is only ONE solution

28. Apply More Mass
Specific Force to
the Ground!

29. Max V Sprinting 101
Small Mass
+
Big Force
+
Right Direction
+
Minimal Time
Run Faster

31. •Gravity....u
gh
•We wor k
to overc
•Excess ma
ome gra
v
ss hur ts
ity
perform
ance

32. speed
= more
speeds
force
More
le across
•
mparab
me is co
Air ti
•
ed....meh
imb spe
•L
is KING
cal force
•Ver ti

33. h speed
lates wit
th corre
leng
por tant
Stride
ically im
•
e is crit
ntal forc
Horizo
•

34. •CL more effective at a
pplying force
•CL produces higher re
lative net horizon
•CL velocity componen
tal force
t of F-V is higher
•CL has shor ter contac
t times
•CL has higher stride fr
CL = Christophe
L
eMaitre
equency
Insert research on French

35. KINETIC
PARAMETERS
• Ground
reaction forces
approaching 5x bodyweight!
• Muscle
forces in excess of
7x bodyweight

36. FORCE DEVELOPMENT & SPRINTING
• To
increase running speed an athlete must increase force to
the ground in the appropriate direction and do so over
increasingly shorter periods of time!
• Minimize
• Increase
horizontal braking forces*!
propulsive forces

37. Horizontal vs Vertical Propulsive Forces....!

38. Horizontal vs Vertical Propulsive Forces....!
and why you don’t have to pick a side

39. VERTICAL FORCE
MATTERS…
Rela%onships,among,jumping,performances,and,sprint,parameters,
during,maximum,speed,phase,in,sprinters,,by,Kale,,Asci,,Bayrak,and,
Acikada,,in,Journal,of,Strength,and,Condi%oning,Research,,2009!

40. VERTICAL PROPULSIVE FORCE
• Increased
vertical propulsive
force produces:!
• Greater
• Stiffer
• Better
displacement!
spring!
maintenance of
momentum

41. …BUT SO DOES
HORIZONTAL FORCE
from Strength & Conditioning Research

42. THE LEG AS A SWINGING
SPRING

43. INCREASE LEG STIFFNESS
•
Refers of the ability of the leg to act as like a spring
•
Momentum is developed during acceleration
•
Body will move at same rate unless acted on by
unbalanced forces
•
Two external forces will cause deceleration
•
Leg stiffness increases vertical impulse, shortens ground
contact and increases elastic return

44. VS

45. Vertical
Displacement?
The path of COM will follow a sinusoidal
curve when viewed in the sagittal plane
COM reaches apex in flight
COM low point during support

46. Vertical force production is
the key component of top-end
speed and that in turn
influences the ability to
maintain a slight increase in
stride length and stride
frequency
Dan Pfaff

47. To go faster, you need
more force. The more
force you apply, the
higher you will rise off
the ground.
Charlie Francis

48. Better sprinters may
appear to bounce
In reality, flight times are similar and
ground contact times are shorter

49. MORE SPRINT MATH
•
Stride frequency is comprised of two components: !
1. Ground contact time !
2. Flight time!
•
The best sprinters spend less time on the ground !
◦ Greater frequency

50. STRIDE LENGTH
&
FREQUENCY
The benefit of greater force application is two-fold:!
•
Increased stride length
•
Increased stride frequency

51. Neuromechanical
Considerations

52. Sprinting is an extremely complex motor task
involving repeated rapid ‘switching on and off’
of practically every muscle in the body

54. Hip extensors are
critically important during
late swing and stance
Amplitude,and,%ming,of,electromyographic,ac%vity,during
sprinting by Jonhagen, Ericson, and Eriksson,,Scandinavian,
Journal,of,Science,in,Sports,,1996!
Ac%vity,of,monoJ,and,biar%cular,leg,muscles,during,sprint,
running,,by,Simonsen,,Thomsen,,and,Klausen,,in,European,
Journal,of,Applied,Physiology,,1985!
A,kine%c,analysis,of,the,ground,leg,during,running,,by,Mann,
and,Sprague,,Research,Quarterly,for,Exercise,and,Sport,,1980!

55. Hip extensors are
critically important during
late swing and stance
Knee extensors help keep
the spring stiff during
support
Amplitude,and,%ming,of,electromyographic,ac%vity,during
sprinting by Jonhagen, Ericson, and Eriksson,,Scandinavian,
Journal,of,Science,in,Sports,,1996!
Ac%vity,of,monoJ,and,biar%cular,leg,muscles,during,sprint,
running,,by,Simonsen,,Thomsen,,and,Klausen,,in,European,
Journal,of,Applied,Physiology,,1985!
A,kine%c,analysis,of,the,ground,leg,during,running,,by,Mann,
and,Sprague,,Research,Quarterly,for,Exercise,and,Sport,,1980!

56. Crossed-Extensor
Reflexes
and f
acilit
ate
V
Allow the body
to take advantage
of its own performance
enhancers
Reciprocal Inhibition
Stretch Shortening
Cycles

57. ng
izi
tim
Op
cs
ni
ha
ec
M

58. r s are front-side
Better sprinte
•
dominant
have shor ter
Better sprinter s
•
contact times
neither needed
Full extension
•
or beneficial
n
characterized
deal touchdown
•I
g knee even with
by swin
suppor t knee

59. OS
P
TU
RE
U

60. The first most
important
aspect of speed
is posture.
Tom Tellez

61. Posture is like the mast and rudder for the limbs

62. Posture
Posture
Trunk Erect
Head Level
Hips Tall

63. POSTURE
• Movements
of the limbs
originate from the core of
the body!
• Proper
stabilization and
alignment of the core
ensures appropriate
movements of the limbs

64. POSTURE
• Postural
Stabilization!
• Postural Alignment!
• Relaxation!
• Freedom
• Elastic
of movement!
energy production

65. PELVIC MOTION
• The
pelvis should rotate in
all three planes

66. Postural
Test!

67. PELVIC TILT
Posterior Tilt = less
hamstring tension,
more QFM tension!
Anterior Tilt = more
hamstring tension, less
QFM tension

68. EFFECT OF POSTURE ON SPEED

69. EFFECTIVE GROUND
CONTACT POSITION

70. MINIMIZE BRAKING FORCES
• Decreases
velocity!
• Caused
horizontal
by excessive step
length and positive foot
and leg speed at ground
contact

71. Vertical Stack
Congruent Contralateral
Joint Angles
High Knee Recovery
Neutral Ankle

73. Max Velocity
Technical Points
Fix posture
Emphasize vertical pushes
“Push up”
High hips
“Run tall”
Step over and down

74. Basic Training Guidelines for
Developing Speed

75. Building a Bigger Engine

76. THE REAL REASON WE TRAIN
Almost every physical quality relevant to speed &
power falls under the umbrella of (neuromuscular)
coordination
!
By considering physical qualities as outcomes of
inter & intramuscular coordination we simplify the
training method and place stimuli on a continuum
rather than in different bubbles

77. To Sprint Faster.... Sprint!

78. Maximum Velocity Sprinting
•Means:
•Flying Sprints
•Variable Speed Sprints
•Short Speed Endurance
•Length (in MaxV): 10-40m / rep
•Rest: 20-60 sec / 10m
•Volume: 200-300m

79. DOWNHILL RUNNING
minimal grade. overspeed. supra-maximal eccentric.

81. RESISTANCE TRAINING

82. Strength ≠ Speed

83. “Do I really need to lift?”
“...there is sufficient evidence for
strength training programs to
continue to be an integral part of
athletic preparation.”

84. OLYMPIC LIFTS
1-4 reps / set. 5-10 sets.

85. POWER DEVELOPMENT
Exercise
Absolute Power (Watts)
100kg Male
75kg Female
Bench Press
300
Back Squat
1100
Deadlift
1100
Snatch
3000
1750
Snatch 2nd Pull
5500
2900
Clean
2950
1750
Clean 2nd Pull
5500
2650
Jerk
5400
2600
*Total pull: Lift-off until maximal vertical velocity
**2nd pull: Transition until maximal vertical barbell velocity

86. POWER DEVELOPMENT
Exercise
Absolute Power (Watts)
100kg Male
75kg Female
Even if
use of O
300
Bench Press
lympic
inappro
lifts are
priate d
1100
Back Squat
ue to la
equipm
ck of
ent, low
1100
Deadlift
teachin
exper ti
g
se, or a
3000
1750
Snatch
inexper
thlete
ience; t
5500
Snatch 2nd Pull
he basi 2900
principa
c 1750
ls shou
2950
Clean
ld still b
incorpo
e
rated (
loaded,
5500
Clean 2nd Pull
externa 2650
multi-jo
int, low lly 2600
5400
Jerk
explosi
er body
ve mov
ement)
*Total pull: Lift-off until maximal vertical velocity
**2nd pull: Transition until maximal vertical barbell velocity

87. SQUATS
all variants. full depth. 2-6 reps / set. 4-7 sets.

88. I like STRONG butts
and I can not lie....

89. TRAIN THE CHAIN (THE POSTERIOR CHAIN)

92. ECCENTRIC OVERLOAD
110-120% MAXIMAL LOAD. NOT FOR NOVICES.

93. COMPLEXES
work downstream on F-V curve. rest between sets. low volumes

94. PLYOS

95. DEPTH DROPS
low drops. minimize amortization. low volumes.

96. DEPTH JUMPS
extreme heights unnecessary. low volumes.

97. VERTICAL EMPHASIS PLYOS
emphasize vertical displacement of the COM not the feet

98. STIFFNESS JUMPS
minimal amortization. short contact.

100. SPRINTING FASTER IS ALL ABOUT PUTTING AS MUCH FORCE IN
TO THE GROUND AT AS LITTLE BODY MASS AS POSSIBLE
MECHANICS & PHYSICAL CAPACITY ARE INTIMATELY INTERTWINED
POSTURE IS THE CORNERSTONE FOR OPTIMAL MOVEMENT
HIP EXTENSORS PLAY A CRITICAL ROLE IN SPRINT SPEED
OPTIMIZING MECHANICS ENSURES MAXIMAL GENERATION OF
FORCE IN THE DESIRED DIRECTION

101. THANKS
@MIKEYOUNG!
ATHLETICLAB.COM!
ELITETRACK.COM!
FITFORFUTBOL.COM!
HPCSPORT.COM!
SLIDESHARE.NET/HPCSPORT!