I have touched on increasing acceleration and speed many times in this blog but the 20 Meter Sprint is a specific test with a start and an ending so it there is specific training you can do for it that is not as necessary for basic speed training for Aussie Rules Football.
Some interesting knowledge bombs about the 20 Meter Sprint are:
- you should be able to cover the first 10 meters in no more than 7 steps
- the most improvement in a sprint will be made through improving your front and backside mechanics over the first 10 meters
- it is a test of pure acceleration which is a very under trained strength quality in all Aussie Rules players and it can be the difference between a forward taking a mark and you getting a fist in to spoil at the end of the game and vice versa of which I discuss here.
Here are the different stages of the test and how you can improve on them.
I'm not sure of the rules for the starting position but the test is performed from a standing start (where the US uses a 3 point start) so I assume that is mandatory.
The positioning of your start will dictate the entire test so it's critical that you get it right!!
Step 1 - Get the feet in the right position so to do so toe the line the line with your lead foot. If you don't know which foot is your lead foot then you'll pretty much automatically place it in front without even thinking about it. You can also try a start with each foot starting in front and then you'll definitely know.
Step 2 - For the back leg toe the heel of your lead leg then drag your back leg across to directly under your hip and that is your stance width.
Step 3 - Move into a positive shin angle which means you want the knee of your lead foot a little further in front than your ankle and the back leg at about a 75 degree angle.
Step 4 - At this stage you should be in an "athletic stance" as we call it in the game with your hips hinged back behind you and a forward lean of the torso of about 45 degrees.
Step 5 - Lastly position your back leg arm in front and your lead leg arm back behind you in your 'back pocket"
1st Step
This is what will just about make or break you. In such a short test just one mistake can result in an excellent test or a failed test.
Step 1 - Take a deep breathe in as you explode out.
Step 2 - Drive your lead leg into the ground and propel your body forward with your lead leg going through full range of motion hip extension, reaching triple extension at the toe off position.
Step 3 - Drive your lead arm back into your hip pocket and drive the opposite arm forward like a march. Keep your elbow stiff at 90 degrees but also keep the arms relaxed.
Step 4 - Punch your back leg forward with a high knee essentially stepping up and then driving down with your ankle in dorsi flexion (pulled up to your knee) aiming to hit the ground directly under your hips. You might be tempted to try and do the longest step you can but making ground contact outside of your center of mass will result in you actually slowing down as you'll be braking like trying to run fast down a steep hill.
Acceleration
Step 1 - For the first 7 - 8 meters stay relatively low then in the second 10 - 12 meters become upright.
Step 2 - Don't try and run like the wind, rather let the momentum built in the first 10 meters of acceleration take the last 10 meters.
Step 3 - Sprint through the line, don't lunge for it.
Step 4 - Stay relaxed as a tense muscle cannot contract as fast as relaxed one so don't clench and grit your teeth but maybe stay away from being as relaxed as Shirvo used to get.
For my regular readers you will know that I am huge fan of training acceleration but for my newer readers here's some past posts on ways to improve your 20 meter sprint:
Make Hip Extension Your Dominant Action
http://aussierulestraining.blogspot.com.au/2012/01/hip-extension-make-it-your-dominant.html
This Is How To Get Faster
http://aussierulestraining.blogspot.com.au/2012/02/this-is-how-to-get-faster.html
Need Speed? Do This - NOW!!
http://aussierulestraining.blogspot.com.au/2012/09/need-speed-do-this-now.html
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