Tips for increasing runway speed?

[vaultdawg2014]

I haven't measured my speed on the runway, but I run an 11.25 100m dash, and am around 91-93 feet for my 7-step. I don't have any trouble penetrating, I am 5'6" and 145 pounds, and I jump on a 15' 155-165 UCS spirit holding 14'2" with my standards normally back at 80 cm. I just feel as though I can be running faster. I do quite a few pole carries every week, especially during the off-season, as well as sprint drills, sprint workouts, and explosive leg lifts are included in my weight training regimen. I also am quite flexible. I just feel like I can't get any faster down the runway. I would include a video, but I don't have any that are recent enough to be useful. I saw this video: http://www.youtube.com/watch?v=xaCL2J04 ... re=related (which is an awesome video I might add) and saw them doing pole carries with a tire strapped to the top of the pole. That got me thinking, could the same thing be done with a sled strapped to your waist? Would either of these build any extra speed down the runway, or are they completely ineffective?

[dj]

hey

your numbers are "indicators" of a 15/15-6 vault... and a six step check point (6 steps from the box) of 47/48. approximately six foot strides...
set your run up on he track... three lanes, full run with the last 6 steps marked with cones... one lane has 6 foot strides.. the next 6-2 the next 6-4..

start with the 6-0 and see if you can "hit the cones" and increase the frequency... time from left foot to left foot.. measure the distance left foot to left foot in meters and we can "do the math" and check your speed...

when you feel you are "chopping the steps" and running 7.5/7.7MPS, meters per second move to lane two at 6'-2" and work to 7.9MPS...

lane three is 6-4 strides and about 8.2MPS.. indicator for a 16/16-6/17 foot vault..

Pulling a sled IS one of the best training exercises for speed... and i have done the same while carrying the pole... but that part isn't necessary.. you are better if you learn the "drop"/plant rhythm the same way you will run and vault on the runway…

dj

[altius]

Move your run out to 16 steps -get on to a 15/170 and pull your standards in to 55/60. You will jump higher without doing any else - although tightening up the last six steps - as dj suggests - is never a bad idea.

[vaultdawg2014]

DJ, I like the way that sounds, and I plan on giving it a try. I feel as though it will create a bad habit of having long steps through the middle of my run... And a question, how do you know what I'm capable of just from the numbers I've given you? You are spot on, I vault up and over 15'6" and 16' bungees/bars in practice, but had only been doing so with two meets left, and I cleared 14'6" at both meets, but had one thing or another happen (other than not having enough height) to prevent me from clearing 15'. And altius, that is actually my coach's plan for me.

[altius]

Simple. You claim 11.25 for 100 metres -that is quick enough - but with that speed you should use 16 steps. Then you indicate that you have no problems penetrating with the pole you use - so moving up five pounds should not be a problem. Finally while you should always train with the stands at 80 - in competition - bring them in to 60/55 and turn your penetration into height.