Comments on: Improving Your 40 Yard Dash In 10 Seconds…

By: Ian

Ian — Fri, 28 May 2010 13:39:05 +0000

Love Sled Work, Excellent Idea

By: Jay

Jay — Wed, 18 Nov 2009 18:40:14 +0000

Hey great blog Alex. What template is this? Love it. Ps, I sent and email to you at alex@gamespeedinsider.com and it bounced back….

By: Polprav

Polprav — Wed, 21 Oct 2009 20:35:16 +0000

Hello from Russia!
Can I quote a post in your blog with the link to you?

By: Alex

Alex — Mon, 05 Oct 2009 23:47:00 +0000

Donald-

Send me an email at GameSpeedInsider@Gmail.com with a few sentences about yourself and your goals..hurry though, we received 3 new applications since Saturday and have one open spot right now.

Looking forward to hearing all about your goals and dreams!

-Alex

By: Donald Moore

Donald Moore — Mon, 05 Oct 2009 23:08:15 +0000

Alex I have tried several times to sign up for the Diamond training course. When I submit the application nothing happens. How do I get in touch?

By: zero_trooper

zero_trooper — Fri, 02 Oct 2009 10:14:25 +0000

I’ve read about top level rugby players doing lifts (unfortunately I can’t remember the exact ones) to crank up their CNS before games. I do some light/medium hang cleans followed by some short sprints to fire me up before a game. Seems to work

By: lachlan

lachlan — Fri, 02 Oct 2009 06:16:49 +0000

stair running, go up 1 down 1, up 2 down 1 and up 3 down 1 builds foot speed and endurance, i feel a really good fitness builder as well specially for basketball.

By: Mohammed Akif

Mohammed Akif — Thu, 01 Oct 2009 23:38:52 +0000

I like having bananas before practice/weights. Before a sprint, I’d probably static stretch my hip-flexors and do some CNS fireup drills like lateral line hops/pogo jumps. (to everybody out there, I got these from Truth About Quickness so check out the “Movie&Popcorn” deal)

By: Annette Rosin

Annette Rosin — Thu, 01 Oct 2009 21:55:45 +0000

Thank you Alex. I will try this with my class mates this weekend!
fitgirl

By: Andy

Andy — Thu, 01 Oct 2009 21:20:02 +0000

Alex, I used to agree that using only 10% of your is the way to go for 10yd. bursts. I did them with my athletes for reps of 5 and then had them rest about 5 min. and then timed their unresisted sprints for reps of 3-5. The results definetly were very good.

However, after listening to some great strength coaches and the research they had done, I am convinced that you need to load the sled up anywhere from 50-85% (depending on age,strength and experience of athlete)sometimes 90% for 10yd. sprints. This is because, as you had rightly mentioned in your last post, in the first 10yds, max. strength is being utilized the most.
And if you are not strong to create enough force particularly in the posterior chain muscles, then, as you know your ability to run fast is limited.

For 20′s and 30′s, again, as you had mentioned in your post, elasticity is now being more utilzed by the athlete. In this instance, the load should be dropped because now your focus is to build more power. So, now working at ranges of 10-30% will help. Also, I find that sprinting at these distances, the athlete should now switch to a shoulder harness or even a weighted vest.The core should be stronger now as well the glutes, hammies and ankle musculature from the waist belt heavy loads. So, as a result, the harness and/or weighted vest with the lighter load should help with lower and upper extremity power and speed development because of the strength development.