The technique of sprinting must be rehearsed at slow speeds and then transferred to runs at maximum speed. The stimulation, excitation and correct firing order of the motor units, composed of a motor nerve (Neuron) and the group of muscles that it supplies, makes it possible for high frequency movements to occur. The whole process is not very clear but the complex coordination and timing of the motor units and muscles most certainly must be rehearsed at high speeds to implant the correct patterns.

Flexibility and a correct warm up will affect stride length and frequency (strike rate). Stride length can be improved by developing muscular strength, power, and strength endurance and running technique. The development of speed is highly specific and to achieve it we should ensure that:

• Flexibility is developed and maintained all year round
• Strength and speed are developed in parallel
• Skill development (technique) is pre-learned, rehearsed and perfected before it is done at high speed levels

Speed training is performed by using high velocity for brief intervals. This will ultimately bring into play the correct neuromuscular pathways and energy sources used

It is important to remember that the improvement of running speed is a complex process that is controlled by the brain and nervous system. In order for a runner to move more quickly, the leg muscles have to contract more quickly, thus the brain and nervous systems have to learn to control these faster movements efficiently. If you maintain some form of speed training throughout the year, your muscles and nervous system do not lose the feel of moving fast and the brain will not have to re-learn the proper control patterns at a later date.

Runners design our speed training, not joggers or armchair know it alls. Yes runners; not linemen (no offence), not guys reading books on form and exercise and not weight lifters who think the more muscle you have the faster you will run. Runners who have tested the pain, yes the pain involved with running faster. The torn muscle, cramped legs, exhaustion from oxygen debt and the repetitiveness of learning form. Speed is our domain, who better to teach it.