Acceleration/Absolute Speed (Linear Training)

Linear Training

Here are some notes about acceleration and absolute speed that can be applied.

Acceleration

Posture--Full Body lean (Pilar Posture)

Arm Action-90 degree, nose to hip pocket (no midline crossing), hands relaxed.

Leg Action-Piston like, high knees, down and back, good heel recovery.

Dorsiflexion-toes up so the ball of the foot strikes the ground first.

Drills--Evolution of Man, seated arm pumping, standing arm pumping, wall drills, sled pulls, trainer with partner hold and release, car pushes, hills, tubing, harness, partner accelerated.


Absolute Speed

Posture-straight up Pillar Posture

Arm Action-90 degree but small shoulder swing depending on speed.

Leg Action-Cyclical, good heel recovery

Dorsiflexion-old school thought of heel striking is out, ball of the foot strikes the ground, not the heel, this puts the calf in a great stretched position. It's more efficient, dynamic and orthopaedically safe.

Drills-Wall Drills, ankling or stepping over the shin.

Corrective Drills-For externally rotated feet or (monster) starts-adduction exercises and wall drills will correct.