Top Speed Mechanics (Max Velocity)

1. The period of time an athlete can stay at maximum velocity before decelerating. 2. Drill for max velocity mechanics: • Try to change leg recovery and force application • During max velocity, force application is explosive, stride frequency is much faster • Leg Recovery: Knee and hip flex forward, toes never beyond knee • Force Application: Foot lands under center of gravity • Put the two together DRILLS 1. Quick Step Drill • Low intensity= high quality • Step over opposite ankle • No scuffing • Balls of feet • The quieter the better 2. High Knee Fold Drill • Focus on exhaling, not holding breath • Increasing tempo of drill • Density take steps for 5 seconds • Quality over intensity • Relationship between arms and legs • Front side mechanics, feet under and in front • Elliptical shape 3. Straight Leg Shuffle Drill for Force Application 4. Straight Leg Bound Drill- Stronger Athletes 5. Straight Leg/Recovery Leg- Advanced 6. Bounding- Advanced Thanks to Martin Rooney of the Parisi Speed School DVDs.