DEVELOPING TOP SPEED - KEYS TO RUNNING FAST: Sprinting speed is the product of stride length and stride frequency. Stride length is improved by increasing your force of strength against the ground. Stride frequency is the time required completing a stride. Therefore, In order for you to increase your speed you must increase both your stride length and stride frequency.

Enhance Stride Length: The main goal of a Speed Development Program is to improve stride length. This can be facilitated with an increase in leg strength through speed development drills, weight training, resistance running and jump training exercises. A quality Speed Development Program emphasizes improving stride length through proper body mechanics. One of the main factors in improving stride length is to obtain high knee action. This should be accomplished by stressing a powerful drive off the back foot and a good lift of the hip flexors of the front leg. Keep in mind, the greater the drive off the back foot, the fuller the leg cycle and the higher the knee drive. The foreleg (front leg) must hang during the stride and then strike hard, driving the ground behind. Exerting more force during high-speed movement increases stride length. This action requires high levels of strength, power and flexibility. Too many athletes try to bring the leg up stiff instead of bending the knee and hip joints. In order for an athlete to be able to obtain a good knee lift, they must have good hip flexibility. Speed Development Drills are designed to strengthen and increase the range of motion of those muscles involved with sprinting.

Arm Action Is Critical: Arm action is also critical when developing the most efficient stride length. The arms work in opposition to the legs, with the right arm and left leg coming forward as the left arm and right leg go backward and vice versa. The shoulders should be relaxed with the swing coming from the shoulder joint. The shoulders should stay square to the direction of the run keeping the elbows fixed at 90 degrees.

Slight Lean Forward: Remember to swing from the shoulders and keep the arms relaxed at all times. Although the arms work in opposition to the legs, they must be coordinated with the action of the legs for maximum sprinting efficiency. Your body should have a slight lean in the direction that you are running. It is important to note that the lean comes from the ground and not from the waist. Don't run on your toes. The toes have no power or stability. Stay on the balls of your feet and push against the ground. Don't over-stride to increase stride length. Push against the ground and let the foot land underneath you. Don't try to power your way through a sprint. You will not run fast if you are tight. To run fast you must stay relaxed. Practice, Practice, Practice. Reaching your maximum speed requires training. Sprinting mechanics are an important element of your total sprint training, so concentrate on these principles. Do them and watch your speed improve.