Without sprint training, sports can hinder speed development
Sports such as soccer, football, basketball and baseball without proper sprint training can result in athletes with poor sprinting technique and slow running. To develop faster athletes, sprinting must be a separate training discipline. Kids need to wear spiked shoes and sprint at full speed without a ball. Without spikes, no real sprinting is possible. Each sprint must be timed and the results carefully recorded, with no sprint longer than 5 seconds. Any longer sprint training is training for endurance, not for top speed. Sprint training must be done without fatigue, as submaximal sprints do not increase speed.
Athletes must be taught mechanics, including explosive power training, and video analysis must be utilized for improvement. Rest, recovery and growth are critical. The optimal program for sprint training is two to three times per week; too many times may be counterproductive. Less is more when it comes to speed training.
Sprinting skills can be taught
Track and field in the United States has changed. Many parents now invest heavily in developing their children’s athletic abilities before they master basic skills like multiplication or reading. Despite this emphasis, speed training is often overlooked. While kids may excel at their sport, they rarely learn how to sprint effectively. This neglect is a major flaw in youth athletics.
Lesson for parents: teach your child to sprint.
Running is not sprinting.
Soccer is a favorite sport for kids, but it is an endurance sport. Soccer players run an average of 7 miles per game, and they need bursts of speed, not true sprinting. Sprinting is not possible in a 7 mile endurance sport. Long-distance running improves efficiency, but not speed. Athletes unknowingly take compensatory measures in order to maintain efficiency over long periods of time, but these habits get in the way of sprinting technique.
True sprinting requires short bursts of high-intensity exercise that cannot be achieved during long races or in a fatigued state. For example, a distance runner will develop a low knee drive and minimal vertical force rather than power in order to maintain endurance. In contrast, sprinters will elevate their knees and generate maximum vertical force with the help of specialized sprint spikes.
Speed is a Trainable Skill: Clayton Lakatos
Take Clayton Lakatos, a 75-pound 10-year-old athlete who excels at playing soccer, baseball, and capture-the-flag football. Clayton stands out because his sprinting skills were developed by his father, Chad Lakatos, one of the premier track coaches in Illinois. Chad Lakatos led Edwardsville High School (EHS) to multiple track and field state championships. Clayton’s sprinting skills were developed through proper training, showing that speed is a teachable, learnable skill.
At Zera, we believe sprinting is a necessary component of athletic success. By integrating proper mechanics, force measurement, video analysis, and recovery-oriented training, young athletes can unlock their maximum potential. Teach your child to sprint and watch them thrive. For more insights on improving athletic performance, check out our guide to home training for sprinters.
Zera Speed Training: Unlocking Potential Through Sprint Mastery
The Science of Sprinting: The Journey of Clayton Lakatos
Clayton Lakatos exemplifies perfecting the seamless transition from the drive phase to the sprint phase. His impeccable posture allows him to generate optimal vertical power against the track.
At Zera, we understand that great sprint coaches are data-driven. Over the years, we’ve logged more than 200,000 40-yard rushes. Clayton’s outstanding results highlight his talent:
EARLY DEVELOPMENT: Clayton’s Rushing Performance at Age 9
Few kids run a 5.45-second 40-yard dash at age nine. Speed seems to be an innate talent, but we know it’s also a skill that can be honed. 100 meters: 15.2 seconds
- 100 meters: 15.2 seconds
- 200 meters: 33.3 seconds
- 400 meters: 1 minute 25 seconds 4
- Long jump: 12 feet 0 inches
- High jump: 4 feet, 0 inches
Clayton’s performance demonstrates how athletes can succeed in multiple sports. Athletes don’t have to choose between track and field and other sports – skills are transferable across disciplines.
Coaching legacy: Chad Lakatos
Clayton’s father and coach, Chad Lakatos, is the only coach in Illinois to win both the Class A and AAA state championships. Under his careful guidance, several athletes stood out as champions, including Isaiah Mickle, who now attends the University of Illinois. Isaiah’s all-around performance in the sprints and hurdles is a reflection of Chad’s mastery of sprint training.
Comparing Clayton’s form as a 10-year-old to Isaiah’s as a senior, it is clear that Zella’s precise guidance and sprinting skills were fruitful at every stage of the athlete’s development.
The Athlete’s Metamorphosis: T.J. Kane’s Speed Revolution
T.J. Kane’s story is a testament to the power of sprint training. As a freshman quarterback, T.J. led his team to a 9-0 record over opponents and a 458-38 total score.As a sophomore, he again achieved the same result. However, everything changed – T.J. joined the track team and began speed training.
Today, T.J. is an elite high school football player and plans to play college football. Although he was not described as a “speed” player early in his career, consistent sprinting has changed his style of play. Rugby players get faster as they develop good sprinting habits.
T.J.’s progress through consistent sprint training
- Freshman year: began speed training.
- Sophomore and Junior year: trained from December to May, 40-yard dash and 10-meter dash times improved dramatically.
Sprint Training for Football Players
Soccer players excel after incorporating sprint training into their annual training program:
- End of soccer season.
- Throughout the track season.
- Through the summer.
Zera believes that planned training produces better athletes.T.J.’s experience demonstrates the importance of timed sprint training and feedback-based coaching.
Finding the Right Sprint Training
The key to speed is competition and planned effort. Joining a track team is the most effective way to develop sprinting skills. Off-season training can solidify this foundation.
What to look for in sprint training
- Timing is crucial: if a sprint isn’t timed, it’s not really a sprint. Look for tools like the Freelap system and coaches who can track performance meticulously.
- Anaerobic training focus: this ensures that athletes stay explosive without overtraining.
- Instant feedback: great coaches provide data-driven insights after each sprint.
At Zera, we emphasize building a culture of speed that transcends sports. Soccer, track and field, or any sport – consistent, focused sprint training is the key to unlocking potential.
Sprint Training: Mastering Speed and Zera
Anaerobic training is the cornerstone of sprint performance. This method focuses on maximal intensity in less than ten seconds, followed by ample rest to ensure optimal performance on every attempt. Forget pointless weight lifting, exhausting cardio or repetitive 200 meter runs – they are useless in effective sprint training.
Finding the right sprint coach
When choosing a sprint coach, look for someone who values the principles of anaerobic training. If you’ve noticed mini hurdles and porta-potty training, then you’re probably in the right place. These training tools emphasize the basic movements of a sprinter: lifting the feet, lifting the knees, and applying vertical force effectively.
The ideal coach should also have a modernized approach to strength training – a far cry from the outdated bench press, bent-over, and deep squat workouts of the high school football teams of the 80s or 90s. Sprinting itself is one of the best strength training exercises, and therefore the main focus of any cutting-edge training program. Look for someone with a background in track and field who understands the biomechanics of sprinting.
In this day and age where slow motion video is readily available, any solid sprint training program should include video analysis. If coaches aren’t using video to improve technique, they’re falling behind. Keep an eye out for coaches who follow the philosophy of “train smart, not hard,” as they are often ahead of the game.
Sprint Training Methods to Avoid
Be wary of crash coaches who force athletes to focus on one sport. Athletes who want to be successful over the long term need to be able to perform well across multiple sports. True professionals know how to grasp this balance and work around it, not against it.
Avoid programs that rely on gimmicks such as parachuting, uphill sprinting or pushing/pulling weights for sprint training. These methods can’t replicate the elite sprinter’s lightning fast 0.08 second ground contact time. While these tools help accelerate training (with naturally longer contact times), they are not suited to the development of top speed, which is the ultimate indicator of sprinting potential.The 10-meter Flyer race is the event that measures top speed and is a much better indicator of success than the 10-meter sprint.
Beware of ex-athletes, especially those with a soccer background, who rely heavily on a “train hard” mentality. Sprinting is not something that can be achieved by training hard every day – this method of training only makes the athlete slower and the coach richer. The focus should be on quality, not just quantity.
Lastly, stay away from training facilities that use the mantra of “nothing ventured, nothing gained” or “train like crazy or stay put”. Speed training is about precision and intelligence, not bodybuilding or endless hustle and bustle. Sprinting is not about grinding, it’s about flying.
Zera Philosophy
At Zera, we believe in developing well-rounded athletes who enjoy their athletic careers while unlocking their speed potential. Sprinting is the key to athletic domination because speed determines victory and jogging does not improve speed. For those passionate about sprint coaching, continuous learning and community involvement are the foundation for growth. Start your journey today with smarter, more efficient training strategies.
Zera: the future of speed, redefined.