TIPS FROM THE PROS Video Clips: 3 Cone Wheel Low Knees Mirror Drill The Launch Staggered Cones Up Tall and Fall Take A Picture Ball Drops Fast Hands Bicep Training Tom Brady Nike Football 20-Yard Drop Drill Tom Brady Nike Football 5-Yard Drop Drill Tom Brady Nike Football Box Drill Tom Brady Interview Tom Brady - Ladder Drill Tom Brady - 5-Step Drop Drill Wide Receiver Drills 2007 NFL Combine - Fastest 40 Improve Your Sprint Speed By Tom Shaw, New England Patriots What to Believe? So-called “expert” advice on improving speed — from scientists, authors, video trainers — commonly leaves athletes confused on the best method to get faster. It’s All in the Stride Success in sprinting depends largely on the length and frequency of the stride. The sprinter who can maximize each of these factors without offsetting the other will automatically improve his speed. The athlete who extends his stride in an unnatural way will usually wind up over-striding — planting his foot ahead of his center of gravity — and thus reducing his stride frequency. Body Angle To begin acceleration, the athlete’s body angle is most pronounced. As you reach top speed, the athlete stands taller. Arm Swing The arms have two functions — to develop a source of power, and to counter-act unwanted rotation produced by running. The sprinter's arm speed must be in sync with his leg speed. This complementary counteraction will increase speed if executed correctly. Providing Impulse Arm action must provide impulse alternately into and away from the ground. The forward arm mostly stays in line with the shoulder — never crossing over the center line. Arm Positioning At top speed, arms should clear a point well behind the athlete’s hip. It is best to keep the arms bent at a 90 to 100 degree angle. The rear arm should stop immediately in backswing to ensure a smooth transfer of force. The hands should be relaxed, with fingers open. Foot Strike The athlete will land on the balls of the feet and roll outward to the toes. The heels never touch the ground. Stay In Line The instant the foot strikes the ground, you should be able to draw a line from the head through the shoulder, hip, and foot. Do not lean back in an effort to increase stride length; this will break momentum and possibly result in hamstring or knee injury. Body Placement The sprinting athlete’s back should maintain a flat appearance, with minimal curve to the buttocks. Thrust your hips forward, and your spine will do its job. A curved spine can cause pain and injury to the lower back. Body Mechanics: Three Sprinting Phases Drive Phase: 1. Slight forward body lean: 4 to 6 inches. 2. Free thigh lifted high over the opposite knee, with the heel moving toward the buttocks. 3. Support leg extends powerfully, pushing the athlete forward. Recovery Phase: 1. Body off of the ground. 2. Center of mass projected forward and upward. 3. Heel drawn tightly to the buttocks. Support Phase: 1. Foot quickly moves down and under the center of gravity to minimize the braking action. 2. Accelerate the thigh down and back. 3. Foot of the free leg moves above the knee of the opposite leg.