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Speed is about coordination. The more speed you need the higher level of coordination you will need to acquire it and use it.
The better your coordination the more speed you can command. The better your coordination the less chance for injury from speed training or running fast. Injuries from running fast come about when you exceed your level of coordination.
We lift to increase our strength and not give much thought to improving and increasing our level of coordination or how a lifting routine can affect your coordination in a negative manner.
For instance I have athletes that can’t jump to their potential performing a standing long jump.
When looking deeper into it, you find that have trained themselves to throw their hips forward from doing Olympic lifts. One problem throwing your hips forward creates is it does not let you apply forces properly to the ground.
I have sprinters that can’t perform a block start properly, even though they are very strong, looking into how they do squats and step-ups quickly shows why.
The one sure fire way to improve and increase your level of coordination is to lift according to your skill movement.
No matter what make sure you understand the skill movements that are required for your sport or activity.
If you lift correctly your strength gains will be more beneficial in helping to improve your level of performance for your sport or activity due to improved and increased level of coordination which will lead to an increase in your speed.
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