Whether in football, basketball, or tennis, the fastest athletes are not only quicker in movement, but also more efficient in reaction and execution.
Tanner Speed Academy is an elite performance training institution specializing in speed development, agility, and neuromuscular coordination for athletes across various sports and age groups. Founded by Hans Tanner, a coach with over 45 years of experience, the academy has its roots in elite athletics and football training.
The Strategic Importance of Speed in Sport
Speed influences more than just movement velocity—it is directly linked to an athlete’s ability to respond to external stimuli, reposition efficiently, and execute decisions under pressure. A seemingly minor difference of 0.1 seconds can result in a 58 cm lead over a 10m sprint distance, a potentially decisive margin in high-intensity game scenarios.
Or as Johan Cruyff aptly stated:
“The movements without the ball are often the ones that decide the match.”
Speed, therefore, encompasses more than acceleration; it reflects the athlete’s capacity for anticipation, precision, and timing.
Posture as the Foundation of Efficient Running Mechanics
Optimal sprint performance begins with mechanically sound movement patterns. An upright and well-aligned posture contributes to improved force application and energy transfer across each stride.
Key considerations include:
· Foot placement: Landing excessively in front of the body induces braking forces, reducing forward momentum.
· Barefoot training: This approach can assist in restoring natural gait mechanics and promoting improved proprioception.
Long-term improvements in posture and running form not only support better performance but also play a crucial role in injury prevention.
Muscular Coordination in Sprinting
Running is a complex motor task involving the activation of over 60 muscles, including the quadriceps, hamstrings, calf musculature, and intrinsic foot stabilizers. These muscles must act in concert to ensure controlled, powerful, and efficient movement.
Muscle groups function in agonist-antagonist pairs, enabling joint stability and coordinated force production. Imbalances or weaknesses in this kinetic chain often result in:
· Decreased sprint efficiency
· Increased susceptibility to injury
A comprehensive strength training program that targets all relevant muscle groups is essential to maintaining athletic durability and performance output.
The Value of Consistent Speed Training
Speed is a trainable skill that influences multiple aspects of performance:
· Enhanced reaction times and decision-making
· Improved acceleration and repeat sprint ability
· Reduced injury incidence through improved neuromuscular control
A commonly observed issue is the neglect of structured warm-up routines, which can lead to reduced muscle activation and preventable musculoskeletal injuries.
The Role of the Warm-Up
A thorough warm-up is not optional; it is an essential component of effective training and competition preparation. Benefits include:
· Increased muscle elasticity and joint range of motion
· Activation of neural pathways essential for rapid movement execution
· Psychological readiness for high-intensity effort
At Tanner Speed Academy, we implement the Golden 8 Warm-Up Routine, which systematically engages all major muscle groups and
refines movement patterns. This protocol is particularly effective in preparing athletes for sprinting, cutting, and reactive movement tasks.
More information in the free eBook: "Speed – The Crucial Factor"
This eBook is not just another coaching eBook. It highlights the importance of Speed in today’s football. Including the instructions for the Tanner Speed Golden 8 warm-up drills.
Get your own copy here.
