Steel City Performance

STOP RUNNING ON YOUR TOES 🦶⚡️

Fast doesn’t mean we run on our tippy toes…

We want the foot to hit the ground loaded and nearly flat. Giving us a stronger, more stable position to produce force.

That loaded foot also allows the calf and Achilles to stretch and recoil through the stretch-shortening cycle, helping us bounce/pop off the ground rather than stab into it.

Stable foot ➡️ Better bounce ➡️ More speed

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PUSH THE GROUND. DON’T SPIN THE WHEELS ⚡️

Acceleration isn’t about moving your legs as fast as possible.

It’s about pushing the ground away hard and projecting yourself forward.

If those first steps become too quick and choppy, you’re spinning the wheels instead of going anywhere.

A simple cue we use with our athletes:

➡️ Push the ground away
➡️ Project forward and out, not up
➡️ Count your first 5 steps

Don’t rush acceleration, earn the right to run fast.

Push hard → Project the hips → Accelerate with intent

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SWITCHES → A SIMPLE DRILL FOR BETTER SPEED ⚡️

Running fast requires athletes to switch their legs quickly, stay balanced and attack the ground underneath them.

Switches give athletes a simple way to practise these positions before taking them into full-speed sprinting.

We start simple and build:

➡️ Single switches
➡️ Multiple switches
➡️ Moving switches
➡️ Sprinting

The goal stays the same: fast switch, strong strike, control the landing.

Simple drill ➡️ Better positions ➡️ More speed.