Considering the fact that speed is around 96% inborn, there is very little space for improvement. But, any improvement, even miniscule, can be very beneficial for athletes in any sport.

The only way to increase speed is to learn to put more force to the ground. This is one of the basic laws of physics: every action has an equal and opposite reaction. So, it is quite logical that the more force you apply to the ground with each step, the more it will give back to you.

So, in order for you to increase your speed, besides improving your physical ability, you need to learn a proper technique, which is called step over drive down.

Why is Step Over Drive Down Important

Of course, athletes need to use various training methods to run faster, but the ability to put greater force to the ground conditions how fast an athlete can accelerate, switch directions and keep top speed. Improving flexibility, running at top speed, doing short hills runs, plyometrics and strength training, performing speed drills, can all improve an athlete’s ability to apply more force to the ground. An athlete will become stronger, with better coordination, which results in increased efficiency.

But, if an athlete’s running technique is terrible, he will be unable to use all the work that goes into learning the ability to put more force on the ground. So, an athlete needs to learn to step over the opposite knee and drive the foot down into the ground so that it ends up below the hips. This is step over drive down simply put.

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However, not all athletes run the same, some sports require acceleration while others demand speed maintenance. The differences are subtle, but they do exist. Yet, the most important principle is the same, they have to step over and drive down.

It really does not matter how much an athlete trains, if he cannot position his foot in a mechanically correct way when he strikes the ground. But also, all the technique is useless for someone who does not possess the necessary strength, coordination and flexibility to put that force into action. So having some cross training, workout to improve your endurance, stamina or increase the ankle flexibility is one of the most important things to do to boost up your running record. The combination of various of exercises or sports also keeps you away from boring instead of running only.

In order to track your progress, you can always turn to mobile apps which will help you know exactly how far you’ve come, and where you want to go next. From counting your calories to keeping track of your sleep, there seems to be an app for everything. If you are looking to track your shape in a more concrete way, which will keep you motivated at all times.

A Complete Speed Training Program is the Solution

Athletes who want to reach their full potential absolutely need a complete speed training program. This is because if they neglect one aspect of training, their efficiency will suffer. Poor efficiency will result in slow acceleration and chronic problems with hamstrings, arches and knees. You have probably seen those guys that can lift ridiculous weights in the gym, but when it comes to running, they are as slow as a snail. They do not lack strength, they lack efficiancy.

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So, by using a complete speed training program an athlete can extend his career and achieve better results. Not to mention the life after a professional career in sports. You definitely do not want to be one of those athletes that have a hard time walking when they end their careers, not to mention running. Also, many of them might get depressed from all those ’what if’ question that they ask themselves. Talent is nothing without the hard work and dedication to training.