By Jose Fuentes/Master Coach/MS/Strength Conditioning Specialist/Certified Nutritionist

All athletes learn skills through various training stages:

The motor stage, the associative stage and the autonomous stage. Although running may be a natural ability; a look at typical running actions on any playground or sports field demonstrates that it is anything but. Effective running actions are taught and practice in our state of the art training center. These practices become engrained in each of my athletes BY week 3 of the 6 week speed system.

Here is the Outline for the full six Week Tornado Speed System:

week one: The Motor Phase: The athletes are learning the skills here the movements are uncoordinated, jerky and inconsisted. The focus therefore need to be totally on the task at hand. The challenge of the exercise is limited focusing on single tasks. Because the movements are unstable, they often break down so a challenge such as a competitive run should be closely monitor and limited so it doesn’t interfere with the learning skill.

week two:  In The Associative Phase: The athlete’s performance shows much more coordination and consistency. Therefore, at this time the exercises are more challenging in terms of their complexity, speed and the level of competition. As my athlete’s movements become more automated , more challenging exercises can be introduced, which requires focus on both; speed of performance and external factors such as reacting to different stimuli.

Week Three: Autonomous Stage. Movement patterns are well developed  and the athlete’s aim is to master these patterns while also ensuring that they can use them effectively and consistently in intense sports-specific environments. Our stage 3 sees a predominance of high intensity and high complex drills!

Week Four: Ground Contact Time Program. Force can only be applied when the foot makes contact with the ground period!

Ground contact time is the greatest during pure acceleration..according to some research (aprox. .2 second) decrease through transition acceleration .12 seconds and decrease to .09 at maximum speed. Therefore our focus during acceleration is keeping a greater ground contact times to produce greater impulse, so force can be directed both vertically and horizontally!

Week Five: Key technical cues for the phases of sprinting.

My primary coaching points to consider in sprinting are posture, arm action and leg action!

Acceleration: The importance of strength and power during the start and acceleration phase of a sprint can be understood more clearly by remembering that sprinters develop force to overcome inertia when their feet are on the ground. This  requires large movement through the hip, knee and ankle!. Therefore my hip, knee and ankle break away drills are essential to develop optimal acceleration!

Maximum Speed: My optimal bullet proof system to develop optimal maximum speed is simply by using my state of the art training drills that allow minimal flexion during hip and ankle during ground contact at maximal  speed in order to elevate the hip. In turn the elevated hip allows the athlete to drive the leg to nearly full extension producing maximal speed in the shortest amount of time!

Week Six: Deceleration And Multi-directional speed: The key of reduction and then production of force is a skill that very few coaches can teach. My multidirectional drills using pure elastic energy better known as the stretch shortening cycle (SSC). This technique can only be applied best when it’s used on a short delay between the eccentric and concentric action. Many coaches use too much flexion which delays the transition from deceleration to acceleration!.. The ideal position in change of direction when it comes to multidirectional speed relays on the specific requirements of the subsequent action and the specific sport.