Stretching Can Hurt Speed Training

Here are some of the dynamic exercises in the video (lunge walk, high knee, Frankenstein, lateral lunge walk, leg swings forward and side to side, butt kicks, and curtsy walk).

Flexibility training is perhaps the most undervalued component of speed training. While recent and ongoing debates question its role in injury prevention, athletes can still gain much from a stretching regime. Flexibility is defined as the range of motion about joint surrounding muscles during a passive movement. Passive movement refers to gravity or partner assisting the movement instead of actual muscle contraction to activate the stretch. This article is dedicated to explaining why flexibility is important in developing speed. In addition, we will look at the difference types of stretching and when to use them, when they are beneficial, and when they are detrimental in an athlete’s speed workout. We also will discuss how to stretch and develop a stretching program for a speed workout.

Flexibility may reduce injury and increase range of motion ROM. There are factors that also affect flexibility:

Age: flexibility particularly extensibility decreases with age
Gender: Females exhibit greater ROM
Activity: those that are active are more flexible
Internal tissue temperature: temperature influences ROM which is why it is important to warm up before stretching. Athletes should take 10-15 minutes after their workout for static stretching and should concentrate at least 30 seconds per muscle group.
Injury: scar tissue from previous injury affects ROM in a joint

A more flexible athlete equals a more mobile athlete. A good flexibility regiment enhances movement on the court and field and causes athletes to have a greater ease of movement as well as increases the body’s awareness and promote relaxation. For instance, take the hip flexor muscles which are one of the most important muscle groups for running. The hip flexor is located above the thigh and affects the stride length and stride frequency (which is the most important) of athletes. Increasing flexibility in the hip flexor results in an increase in stride length. Athletes in different sports have varying flexibility needs in order to avoid injuries. For example, sprinter type athletes (soccer players, football players, rugby players, basketball players, and baseball players) have a much larger movement and ROM requirement for their sport in comparison to an endurance/ distance runner. As a result, the sprinters would need more of a flexibility regiment than the distance runners. In addition, even though flexibility is important, it can vary between individuals.


Static stretching is the most common form of stretching and is a more traditional way to improve flexibility. Static stretching just prior to an event may be detrimental to actual performance due to the nature of the stretch and hold component. It is performed with no bouncing during the stretch and there is no emphasis on speed. The athlete holds the stretch for at least 30 seconds. It should be incorporated into the cool-down phase of a training session. Static stretches are often simple to learn and perform and require little effort.

However, dynamic stretching is more beneficial because it mimics the actual movements that will be engaged in the events and activities. It should be done after a proper warm up prior to training. Dynamic flexibility is performing stretches or movements that would simulate the actual movement required of the activity. These movements are performed at similar speed to the movement and differ from ballistic stretches in that they do not involve any bouncing or jerky movements.

Sample stretching workout

Dynamic stretching
Lunge walk
Butt kicks
Frankenstein
Lateral Lunge walk
One sided carioca
Curtsy walk
High knees
Skipping
Figure 4
Spiderman
Backward runs
Leg Swing (Forward/ Lateral)

Static Stretches
Hamstring Stretch
Sit on the ground with both legs straight out in front of you.
Bend the left leg and place the sole of the left foot alongside the knee of the right leg.
Allow the left leg to lie relaxed on the ground.
Bend forward keeping the back straight.
You will feel the stretch in the hamstring of the right leg.
Repeat with the other leg.

Calf Stretch
Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall.
Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor.
Keep your hips facing the wall and the rear leg and spine in a straight line.
You will feel the stretch in the calf of the rear leg.
Repeat with the other leg.

Hip and Thigh Stretch
Stand tall with you feet approximately two shoulder widths apart.
Turn the feet and face to the right.
Bend the right leg so that the right thigh is parallel with the ground and the right lower leg is vertical.
Gradually lower the body.
Keep you back straight and use the arms to balance.
You will feel the stretch along the front of the left thigh and along the hamstrings of the right leg.
Repeat by turning and facing to the left.

Adductor Stretch
Stand tall with you feet approximately two shoulder widths apart.
Bend the right leg and lower the body.
Keep you back straight and use the arms to balance.
You will feel the stretch in the left leg adductor.
Repeat with the left leg.

Groin Stretch
Sit with tall posture.
Ease both of your feet up towards your body and place the soles of your feet together, allowing your knees to come up and out to the side.


Charlotte Leading Speed and Strength Coach

What Every Speed Program Should Have

One of the most sought after athletic attributes is speed, unfortunately it is also one of the most difficult areas to improve. One of the biggest mistakes made when training for speed is focusing mainly on running mechanics and speed and agility drills. Minor improvements in speed may be seen by improving running mechanics, however real speed is not attainable without good core strength, leg strength, and efficient movement. Here are a few areas that athletes need to address when improving their performance in any sport.

1. Core stability. For an athlete to reach his or her full strength and power potential there must be a specific focus on core stability and strength. Any speed program should originate from or through the core. A well-developed core allows for improved force output, increased neuromuscular efficiency and decreased chance of injury. Core strength training provides the athlete with a solid base around which all athletic movement occurs. The center of all power and strength in the human body used to make explosive athletic movements originate in the core of the body. The core is the center that coordinates all human movements. The more quality training performed with the core, the more potential the athlete has to transfer the training to their specific sport and enhance performance.

2. Agility. Athletic movements are often quick, ballistic and powerful. Athletes are required to start, stop and change directions in an instant. Agility is the ability to change directions quickly and explosively on command or in reaction to a stimulus. Agility is the process of accelerating then decelerating to a quick stop and then accelerating to top speed. Agility drills are an effective way to increase and athlete’s quickness and reaction time.

3. Flexibility. Flexibility training is perhaps the most undervalued component of speed training. While recent and ongoing debates question its role in injury prevention, athletes can still gain much from a stretching regime. Flexibility may reduce injury and increase range of motion ROM. A more flexible athlete equals a more mobile athlete. A good flexibility regiment enhances movement on the court and field and causes athletes to have a greater ease of movement as well as increases the body’s awareness and promotes relaxation.

4. Balance and coordination. Balance and the ability to react to auditory and visual cues are all important elements of coordination. Balance training helps the athlete develop good coordination through a series of balance exercises that progress from simple static poses to more dynamic drills. With more advanced exercises the athlete is challenged to maintain balance at increased speeds and in constantly changing environments. Training the athletes to have control of their bodies in space is the main focal point.

5. Strength training. The stronger the athlete is, the faster they will be able to run. Performance enhanced strength training, especially in the off-season, is the initial basis for improved performance in the next season. By getting stronger, athletes are able to work longer and harder in developing our skills in practice. It can help to create more power in each of their sprint / running strokes and therefore increase their speed output.

Regardless of the sport the athlete competes in, these 5 main components are the focal points that should be address when training to improve the playing speed of an athlete in their sport.


Speed and Strength Coach in Charlotte NC