Run to Daylight

The following is an exclusive excerpt from the book Developing Speed, published by Human Kinetics. All text and images provided by Human Kinetics.

Aim

To develop the ability to make a cut step in response to a stimulus and to accelerate from this direction change.

Action

The athlete assumes an athletic position on cone 1, facing cone 2, which is 8 yards away. The coach stands 2 yards behind cone 2. The athlete runs toward cone 2 and decelerates on approaching the cone. As the athlete nears cone 2, the coach makes a lateral move to one side of the cone. The athlete makes a cut step and accelerates in the direction opposite the coach’s movement.

Coaching Points

• The cutting foot is planted wider than the knee, which is in turn wider than the hip. The foot is planted straight ahead and almost flat, but with weight toward the ball of the foot.
• The body weight stays within the base of support, allowing the athlete to maintain an effective line of force.
• The athlete accelerates immediately after the cut.

With Developing Speed, the National Strength and Conditioning Association (NSCA) has created the definitive resource for developing speed training programs that optimize athletic performance. Including assessments and the application of speed training to eight specific sports, this authoritative guide provides all the tools needed for maximizing speed. The book is available in bookstores everywhere, as well as online at the NSCA Store.