A REALISTIC Speed Goal

[caseyd123]

Gentlemen I am currently taking part in a 5 week program with a local JUCO where its basically 3 days a week for 5 weeks and we scrimmage every day, essentially a 15 day tryout. It is labeled a class (thats how the program could have it) with credits and everything so one of the things effecting the grade is progress. The coach is going to fill out a Scout Card for us of when we first got there and then one on the last day to show that we progressed.

Anywho, I ran my first 60 in about 2 years yesterday and was friggin thrilled when he yelled out 7.43 seconds. I play middle infield. Now, to you from Cali and FLa, back off for a sec because thats the fastest I've ever ran a 60 lol. I haven't speed trained in a long, long time so I am attributing that speed to Mr. Power Clean and Mr. Squat.

Ok to the point, we tested yesterday so that would be 7/13/09. We will test for progress again around 8/6/09 or 8/7. What is a realistic goal for me to set for myself? Is under 7 unrealistic in this amount of time?

What should my training look like for foot speed/agility and how often should I do it? Here's a look at what my summer schedule is right now:

Mondays: Baseball 8-11 am, Lifting at some point in the Day (my lifting prog is in the other thread)
Tuesday: 6:30-7:30 am YOGA
Wednesday: Lifting at some point
Thursday: 8-11 am baseball, 6:30-7:30 pm Yoga
Friday: 8-11 am baseball, lifting at some point
Saturday: Nothing
Sunday: Yoga 11:30 am- 12:30 pm

Opinions? Cosmo???

[cosmo34]

First thing, how is your knee? Is it 100%? Any problems with it?

When I blew mine out, I was in the 7.2-7.4 range for a while.

[caseyd123]

It still gets "iffy". Ive been wearing braces on both knees, and was wearing them when I ran. I tried doing my Rippetoe workout yesterday without them but made it through 2 warmup sets of squats before my body told me it didn't feel right so I put them back on. They get fatigued at times and the yoga definitely shows me how they struggle, especially the left (most recently dislocated one).

So I wouldn't say the knee is 100% but I have been playing at maximum effort.

[cosmo34]

Ok, since it still isn't all the way back, you need to take care of it and not piss it off.

Squatting is up to you, but if you do do it, you need to keep the weight low. You don't want to reaggrivate anything, or slow down the process of healing. It's tricky because you aren't 100% and that will temper what you can and should be doing. I would focus on stretching your hamstrings out and focusing your weight work on your hamstrings and core. Strength in your arms helps (think pumping of the arms) will running speed as well. SLDL's, ham curls on machine or balance ball, GHR's, and hammer that core.

Best thing you can do for speed right now is low impact plyo's like dot drills, ladder drills, and working on your sprint form. Of course, good old fashioned sprints, given your knee is up to it. I would add the plyo's to the days you lift. 2-3 times a week, given your knee isn't barking at you.

One drill to keep from coming up to early when running is to lay face down on the ground in the pushup position. Push up and explode into a running position and take off in one move. This will keep your chest low while running and keep you from wasting forward energy.

When you take off, make sure not to step with your lead foot. This is a wasted movement and wastes precious time.

There are also some ways to cheat in a 60, since you don't have to worry about a pitcher picking you off. Swaying back and forth just slightly before your start can help build some momentum. They still go off your first movement, but I always took off right when the starter says go. I would start ever so slightly shifting my weight to my lead foot and time his hand drop so that I had a considerable amount of weight on my lead foot and explode forcefully off of it. This kept me from false striding.

[cosmo34]

One other thing, when running, think about focusing every last bit of your energy into the straight line while you are running. Some will turn their shoulders back and forth and this wastes energy. Pump your arms and legs like hell, not your shoulders.

Explode, stay low for the first 10-15 yards, and then pump like hell.

[caseyd123]

Thanks cosmo. Whats a good goal for 3 weeks?

[cosmo34]

Because you aren't 100% and your current time is probably a little high because of it, I'd imagine you could trim a full tenth off just from preparing your body and working on your form.

Another tenth could come off with strength training and quickness, and a better start.

Going from your current state (call it 70% for conversation's sake) to about 80 or even 90% is the easy part. Same with weight lifting, the easy neuromuscular and muscular gains are pretty easy (relatively) to make, but the last 10-5% is the hard part.

Perfect world says you could be able to get to a 7.1, which would pretty good all things considered. Train like you are going to get to a 6.5. Don't think about just trying to get a tenth or two off, go for the whole shebang (given your knee is up to it, does you no good if you can't compete healthy).

[fmulder]

I was going to say 2 tenths of a second so you are looking at 7.2 should be your goal. I would say lower if you knee was good.
I am impressed that in todays world, young ones still do power cleans. IMO, its the greatest weightlifting exercise. I loved squats, and also front squats but power cleans were the best by far for me in terms of overall strength and agility for my body.