Ask the Strength Coach
By Mark Philippi
Philippi Sports Institute
“I have a 12 year old son that plays several sports, but he needs to get faster. What is the best way to improve his speed?”
Too often our children participate in so many sports that we neglect to improve the athletic base upon which these sport skills are dependent. Speed, strength, agility and flexibility are important parts of an athlete’s base. Improving an athlete’s athletic base will then allow him/her to improve their individual sport skill technique.
Speed is a skill that can be trained. First and foremost, by getting a young athlete stronger through resistance training, their speed will improve because of the improved ability to control and accelerate the body. This could simply be doing push-ups, sit-ups, and pull-ups. Additionally, learning the proper running mechanics (PAL = Posture, Arm action and Leg action) will drastically improve a young athlete that has poor running technique. Properly taught running mechanics need to be constantly practiced in order for them to be an unconscious action. Flexibility must also be continually improved to allow a young athlete to demonstrate proper running mechanics. A tight athlete will have difficulty performing the proper running mechanics. This must be done dynamically by performing movements that warm and stretch the body like bodyweight squats, lunges, lunges with rotation, over under hurdles etc. An athlete must also have a solid conditioning base. You can’t be fast if you are out of shape. Do this by running short sprints at near maximal levels with short rest periods. Sprint resisted or sprint assisted drills can be incorporated after young athlete trains for a period of time. For most kids though, improving total body strength, developing proper running mechanics, and improving flexibility will improve a young athlete’s speed to a noticeable degree.
“What is the best machine for improving leg strength?”
Sorry, there is no best machine to improve leg strength. Barbell squats are the best way to improve leg strength: with free weights, not on a machine. They must also be done to parallel depth. This means that the top of the thigh is parallel to the ground. Most lifters in the gym do not come close to this depth. Squats done to parallel depth will develop more lean mass; strengthen the hips, hamstrings and glutes to a greater degree than not squatting to the proper depth. These muscles extend the hips and increasing their strength will improve speed and power allowing you to run faster and jump higher. Squatting to parallel also stabilizes the knee, reducing injuries.
The proper technique for a back squat is as follows: Place the bar on the back across the shoulders at the bottom of the trapezius muscles. Squeeze the shoulders backward and expand the chest. Draw the abs inward (pull belly button to spine). Set the feet slightly wider than hip width with the feet slightly turned out. Head is pointed forward in a neutral position. Focus the eyes on a fixed point. Before descending, take a deep breath in and hold your air until you rise from the bottom of the squat. Drive the hips backward (like sitting in a chair) and push the knees out over the feet. The shins should stay almost vertical and the torso should mirror the same angle as the shins at the bottom of the squat. The descent should be steady and controlled. When getting to parallel depth, pause very briefly, keep the body tight, push the feet into the floor and drive the back up into the bar keeping the chest forward, and the back and abs tight. Accelerate the bar upward. Exhale as you ascend from the bottom position. Stand up with the bar. If you are going to perform another rep, don’t fully lock out the knees. Keep the knees slightly bent.
Stop trying to make your legs stronger on a machine. Put a bar on your back and start squatting.