TEN ESSENTIALS FOR SPEED IMPROVEMENT
By Coach Steve Silvey-University of Oregon
1. Run with Heel-up & Toe-up At all times
(Dorsi-Flexsion)2. The athlete should land and push off the front part of foot. Nothing good happens on your heels.
3. Relax your Face & Jaw at all times.
4. Shoulders should remain at normal position while running.
5. Elbows should remain close to body at all times.
6. Hands should never cross the mid-point of the body.
7. Arms motion should be short and fast.
(Like a Piston); Hands should stop at hip on the down-ward motion and at the chin in the up-ward motion.8. While running, the athletes foot should land slightly in front of the hips. The Athlete should never over-stride as this will decrease the athletes leg power.
(Frequency is the Key to Speed)9. The Athlete should always remain in a
"Hips-Tall" position. If the athlete leans too far forward, they will shrink in height when running. This "over-rotating" at the hips and that will cause the athlete to lose 20-30% of their hip & leg power.10. RUN FAST BUT REMAIN
"RELAXED" AT ALL TIMES!