Biomechanics of Speed

Biomechanics of Speed

When it comes to speed, stiffness is your body’s ability to resist compression and stay strong at key joints during ground contact.

Running fast requires applying a large amount of force to the ground and doing it quickly. Each step creates significant braking and eccentric forces through the ankle, knee, and hip. The stiffer and stronger your system is, the faster you can absorb and redirect these forces, resulting in shorter ground contact time, quicker stride frequency, and higher speed.

Building Stiffness

Research by Douglass et al. (2019) shows that stiffness at maximum velocity depends heavily on eccentric and reactive strength, especially around the knee and ankle.
To develop these qualities, I focus on eccentric training and plyometric work; a combination proven to deliver the best improvements in running stiffness and performance.

Eccentric Training

Eccentric training strengthens your ability to tolerate braking forces and resist unwanted joint collapse. It improves how your muscles and tendons handle lengthening under load, a critical factor when your foot strikes the ground.

Why it matters:

• Enhances resistance to joint collapse at high speeds.

• Increases force tolerance and reduces injury risk.

  Plyometric Training

  Plyometrics improve your ability to store and release elastic energy efficiently through the stretch-shortening cycle, helping your body act more like a spring. When combined with eccentric training, it builds a robust, reactive system for speed.

  Don’t forget:

  Speed isn’t just about how hard you push; it’s about how efficiently you absorb and redirect force.
  By developing eccentric and reactive strength through targeted training, you build the stiffness needed for faster, more powerful running mechanics.

• Improves stiffness for faster, more efficient ground contact.