Great read on developing power and speed for sprinters.

From the Flight Deck

Developing Speed for Sprinting – If you consider what the components for speed are, they include firing frequency and muscle fiber recruitment.  Contemporary training programs work on increasing firing frequency through foot or leg drills or through repetitive running for set distances.  Muscle fiber recruitment typically is done in the weight room with explosive lifts. However, explosive lifts require proper training and supervision to avoid injury. Immediate improvements in speed usually, come from neuromuscular adaptations. Neuromuscular adaptations enhance firing frequency and muscle requirements.  A safer method of recruiting muscle fibers for the development of speed includes the addition of more balance work and conditioning program.

If you look at most movement patterns of lower body, at one point during the movement the body must support itself on one leg. However, we do not ask athletes to condition that way. We usually get on a weight machine and use two limbs…

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