Do you struggle to catch people when sprinting? Or do you caught from behind constantly? This phase of runnning is called max velocity
And when you develop your max velocity speed, you will become an elite level athlete in any sport
So today I will teach you:
How to train the 3 max velocity buckets
The 2 things wrecking your max velocity speed
And if you want to train your max velocity to run fast times like my athletes who have gone 0.86 in flying 10s, and ran a 4.36 40yd, click here to learn more
First, let’s talk about the 3 big parts of improving max velocity:
1. Technical
2. Physical
3. Stimulus
Technical
Here are some simple goals for good technique when sprinting upright:
Land under your hips: Drive your foot down into the ground instead of up and out.
Keep your hips straight: Tuck your glutes in.
Stand tall with a tight core: Keep an upright posture.
Max velocity is all about body positioning. If you can position your body correctly and drive your foot down, you’ll probably be better than 90% of other athletes.
And a easy way to train all of this is basic Overhead A Series and Wicket Sprints (around 10-20 yards of wickets)
Physical
Here are some important aspects for running fast at max velocity:
Stiff ankles: If your ankle is stiff when you touch the ground, you’ll be in a great spot. Great ways to train this is extensive jump rope, skips, and high intent pogos, bounding, sprinting, drop jumps
Strength in small angles: Think of quarter squat positions. Develop this with more resisted plyometrics and bounding, not a lot of lifting.
Powerful back muscles: The more force you can produce from your glutes and hamstrings at fast speeds, the better! Good examples are broad jumps, bounding, and straight leg bounds.
Stimulus
To get faster, you have to sprint:
Train max velocity 1-2 times per week.
Do high-quality sprints: Like flying 10s, 20s, and 30-40 yard sprints.
Sprint volume: Do at least 4 sets and up to 10 sets with lots of rest in between.
Part 2: The 2 Things That Slow You Down
1. Body fat percentage: Fat does not fly, especially in max velocity. When you’re accelerating, you can get away with it, but not when you’re upright sprinting.
Try to have around 12-15% body fat if you’re above that range.
2. Casting the leg: I mentioned this in the technical section, but it’s important. If your foot lands in front of your body, you will slow down.
You need to drive your foot down and under your body. It’s a must!
Hope this helps! See you next time,
Justjumari
PS. If you want to join the full speed academy program, click below to get access to 12 months of speed training
Speed Academy Old Email
Speed Academy Old Email