Speed Development
"The best exercises for developing speed and vertical jump" Kelly Baggett
"Any time you train to improve your vertical, you'll nearly always notice you also get faster and vice versa.
"This is because the qualities of strength required are very similar. In fact, due to this, you can many times get faster without running, and jump higher without jumping, as long as you're enhancing the type(s) of strength required in each through your training regimen."
BodyBuilding.com
"Evaluating the 40 yard dash - Part I" Kelly Baggett
"In the mature athlete top speed is the hardest quality to develop and is most highly succeptible to genetics. In my experience, at the higher levels it's also the factor that separates the men from the boys in the 40."
Higher-Faster-Sports.com
"Evaluating the 40 yard dash - Part II" Kelly Baggett
"the fastest athletes in the 40 don't ever actually hit true top speed. Ideally you should be accelerating most, if not the entire, race. The goal is really to increase the length that you can accelerate."
Higher-Faster-Sports.com
"Fast-twitch muscles: twitch and you’re gone – all you need to know about developing fast-twitch muscle fibre for speed, power and strength" John Shepherd
"Activating fast-twitch motor units is the key to improved strength, speed and power. Unlike slow-twitch motor units, which are responsible for most of our day-to-day muscular activity, fast-twitch units are quite lazy and tend to slumber until called to action."
Peak Performance
"Four exercises to increase your running speed - help yourself" Michael Yessis
"there are a variety of lower-back, abdominal and upper body exercises that will increase your strength and improve your form. Coupling these sport-specific exercises with regular speed work will give you even more dramatic improvements in running speed."
Running and Fitness News Sep-Oct 2003
"Kinematic determinants of early acceleration in field sport athletes" Aron J. Murphy, Robert G. Lockie and Aaron J. Coutts
"subjects who are relatively fast in early acceleration achieve this through reduced ground contact times resulting in an improved stride frequency."
Journal of Sports Science and Medicine (2003) 2, 144-150
"Leg strength for runners" Tony Denford
"If you've ever looked at the physique of a sprinter, it's hard to miss the size of their Glutes. This is because the primarily use the fast twitch fibers of the muscles for explosive movements and fast twitch fibers increase in size when trained. "
Hit the Road Running
"Muscle fibre types: why tapering after intense training boosts sprinting speed" Alun Williams and Mick Wilkinson
"It seems that a pattern of heavy resistance training followed by decreased activity causes first a decrease then an overshoot in the proportion of
the fastest fibre type in the trained/detrained muscle group."
Peak Performance
"The need for speed Part 2" Magnus Agren
"In the hip area there are lots of muscles that in different ways affect running and speed production. Most important are the glutes and the hip flexors. The glutes are one of the largest and most power producing muscles in the body and combined with the hamstrings extend the hip and helps you move forward. Unfortunately, it is often deactivated and cannot fully deliver at its peak. This is mostly due to stiff and shortened hip flexors."
MyFitTribe.com
"Need speed? Don't forget the psoas!" Evan Oscar
"[A kinetic chain] that often requires specific training is the flexor chain. The muscular components of the flexor
chain include the psoas major, iliacus, pectineus, rectus femoris, anterior fibers of the adductor magnus and tibialis anterior. The psoas major is of particular interest as it has significant actions on both the spine and hip."
Higher-Faster-Sports.com
"The plague of the mediocre athlete: 'no glutes equals no results'" Kelly Baggett
"For speed development you get away from focusing on exercises where you "bend your knees" and focus on exercises where you extend your hips. So, get away from squatting and focus on extending, where the focus is high RPM strength."
athletesacceleration.com
"The pros and cons of using resisted and assisted training methods with high school sprinters - parachutes, tubing, and towing" Ken Jakalski
"the greatest gains in improving sprinting speed come not from any single activity, training device, or workout, but from advancing the training age of athletes through the continuity of warm-up activities and drills that become part of each athlete's conditioning routine for each of the sports he or she competes in throughout the year."
Track Coach 144 - Summer 1998
"Quality strength for human athletic performance: a guide to speed strength training" Charles Staley
"Although most athletic skills and events depend upon a variety of physical qualities, speed strength (also called power) certainly rates among the most important."
Think Muscle
"Resisted and assisted methods of speed development" A. Faccioni
"The purpose of this study was to determine whether the use of resisted training (speed sled), over-speed or supra-maximal training (speed belt), or a combination of both methods affects the development of speed over 20m, 40m, and 60m, greater than a control group."
Faccioni Speed and Conditioning Consultancy
"The role of the mid-torso in speed development" A. Faccioni
"the trunk has a critical role in the maintenance of stability and balance when performing movements with the extremities."
Faccioni Speed and Conditioning Consultancy
"The simpleton's guide to speed training" Kelly Baggett
"Faster running speeds are achieved with greater ground forces in relationship to mass. ... Ground force in relationship to mass is the amount of force you put into the ground relative to the weight of your own body. Put more force into the ground and you cover more ground."
Higher-Faster-Sports.com
"Speed training for team sport athletes" A. Faccioni
"Speed strength characteristics can be developed in the weight room, but it is my opinion that in the weight room situation maximal strength training should be emphasised."
Faccioni Speed and Conditioning Consultancy
"Sprint mechanics revisited" Jeff L. Hoskisson
"The goal of all sprinters should be to spend as little time on the ground as possible. In order to achieve this, the sprinter needs the necessary strength to get them through the correct cycle."
gillathletics.com
"Strength training for speed development" Harry Marra
"The ability to recruit all of the muscles that you need to perform a skill is the foundation of what technique is all about. Hence, in sprinting, strength from the top of the head to the tips of the toes is important to develop and be able to use functionally. Therefore, a tremendous amount of work needs to be done on the upper body, the lower body and the mid torso / abs region."
gillathletics.com
"Why some people can jump but can't run" Kelly Baggett
"Sprinting inherently requires more horizontal force application which, in comparison to jumping, more heavily involves the muscles of the hips and hamstrings and involves less from the quads and calves. When compared to sprinting, jumping vertically requires more vertical force, which, in addition to plenty of hip activation, requires more contribution from the muscles of the quadriceps and plantar flexors and significantly less from the hamstrings."
Enhanced Fitness and Performance
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