Golden Boy Fitness offers Maryland’s premier Athletic Performance Training Program for junior high, high school and college athletes. Our program is designed to meet the specific needs of athletes for Injury Prevention and Performance Enhancement!

These workouts will improve:

• Dynamic Flexibility
• First Step Explosion to “get to the ball” Quickly
• Agility to Stop and Change Direction Quickly
• Linear Acceleration for “Break Away Speed”
• Running Form and Proper Mechanics
• Reaction Time (Visual and Auditory)
• Physical and Mental Toughness
• Metabolic Conditioning Level

Your Speed Training routine will consist of:

1. Fundamentals of Sprinting (from head to toe)

a. Biomechanics of Sprinting – force applications

b. Biomechanics Defined: the law of physics as it applies to human movement

c. Application of Biomechanics to running:

3 Phases of the Stride Cycle: Drive, Recovery, and Braking

 

2. Rhythm, Power and Speed Drills (Ballistic)

a. Create rhythm and develop muscle memory

b. Condition neuropathways so that muscles fire in the proper order and at the proper speed

c. Plyometrics – explosion/strength training

d. Acceleration/Velocity/Deceleration

e. Maintaining sprint mechanics when fatigued- adaptation to stress

3. Technical Training

a. Understanding the 40 yard dash, shuttle drills and cone drills

b. 40 yard sprint technique

1. Drive Phase: First 20 yards – emphasis on the start

2. Transition Phase: Second 20 yards – running tall, relaxed

3. Finishing the race

4. Weightroom Training – complimentary training – on your own

a. Strengthening the speed muscle groups-hamstrings, glutes, calves

b. You must have strength to accelerate – very important

c. Increasing postural strength (core strength)

d. If you want to get faster, you’d better get stronger!

5. Warmdown/Stretching

a. A proper warmdown and stretch helps to alleviate muscle soreness and muscle cramping.

Our focus will be on all aspects of SPEED DEVELOPMENT:

SPEED – POWER – STRENGTH – EXPLOSION – ACCELERATION – TRANSITION – SPEED ENDURANCE – MAXIMUM VELOCITY – SPEED MAINTENANCE – FINISHING

The Two Components of Speed are:

1. STRIDE LENGTH
2. STRIDE FREQUENCY

STRIDE LENGTH: Neuromuscular coordination and integration, power, proper mechanics, sprint strength, and dynamic mobility.

STRIDE FREQUENCY: Reduce ground contact time via proper mechanics, sprint strength and speed mechanics.

PHASES OF THE 40 YARD SPRINT:

1. PHASE 1: GETTING OUT: The Start
2. PHASE 2: ACCELERATING TO PEAK VELOCITY: Drive
3. PHASE 3: MAINTAINING PEAK VELOCITY: Transition
4. PHASE 4: DECELERATING: Finishing the Race

CHARACTERISTICS OF THE 40 YARD SPRINT:

1. Power
2. Explosion
3. Pure Speed

Our Athletes possess speed and speed kills on the field, track or court of competition.

For athlete groups of 5 or more individuals,
please contact Mike at  mikebance@gmail.com