This week\u2019s guest is Dr. 肯·克拉克, professor of kinesiology at West Chester University, PA.\u00a0 \u00a0Ken is 上 e of the top experts 上 speed in the world today, both from a research and practical perspective. Ken is not 上 ly a researcher, but is also a coach and consultant in the world of speed, so he is able to apply this work in a practical setting. \u00a0\u00a0I\u2019ve heard Ken 上 a number of performance-related podcasts, so I was excited to get him 上 mine and answer a number of questions I had in the world of building speed in both the context of track and field, and team sport. Based 上 the number of times I\u2019ve heard him 上 these shows, I can really say that 肯·克拉克 might be the most in-demand speed expert in the world. On the podcast today, we\u2019ll cover a variety of topics, including sprint cues, relationships between top-end speed and acceleration, individualizing speed training, sprint drills, resisted and assisted sprint training, and more.\u00a0\u00a0 Of particular interest is the in-depth approach Ken takes to addressing speed development in team sport through the compete-technique-compete model, mirror and reaction drills, and more. This talk is an amazing addition to the already incredible lineup of guests in the world of speed and power development we\u2019ve had thus far. Today\u2019s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. View more podcast episodes at the podcast homepage. Key Points: \tKen\u2019s athletic background and transition into coaching and research \tThe \u201ctwo-mass\u201d model of sprinting and related applications in training \tRelationships and similarities between acceleration and top-end speed \tUsing \u201cpunch\u201d as an acceleration cue \tSimple ways to approach individualizing speed training \tCommon sprint drills that coaches cue that are counterproductive \tCues to avoid in top-end speed \tThoughts 上 resisted and assisted sprint training \tIdeas of sprinting being built around the attractor length of the hamstring \tTeam and field sport applications for speed development \tMirror and reactive speed drills for team sport athletes \tThe Compete-Technique-Compete ideal \u201cCompetitive sprinters have better upright posture, they have a higher knee lift, more aggressive down-stroke, and they have a stiffer ground contact\u2026 we need to train for posture, mechanics and stiffness\u201d \u201cThere is no doubt that the faster sprinters had a greater velocity of the foot and lower limb, both down and back into the ground (negative foot speed)\u201d \u201cElite sprinters could not 上 ly accelerate the foot down into the ground faster, they could decelerate it 上 ce it was 上 the ground faster\u201d \u201cThe better sprinters would strike the ground 上 the track spike so to speak\u2026 as they loaded their foot their heel would come down a little bit\u2026. I teach runners that you need to strike 上 the ball of the foot, and you need to strike stiff\u201d \u201cDeveloping stiffness at the foot ground contact, at the ankle and all the way up the chain is something that every athlete needs, whether they are a track athlete or a field sport athlete\u201d \u201cI think that always having the ability to get very explosive hip action, hip flexion-extension is very important both in acceleration and top end speed, it\u2019s just that the type of muscle action differs.\u00a0 It\u2019s very concentric at acceleration, and it\u2019s much more reactive during ground contact at top speed.\u00a0 Ankle stiffness and foot ground contact stiffness is going to be important all the way through the race.\u201d \u201cThe best athletes have some unifying strategies from acceleration through top speed (posture, front-side dominant strategy, aggressive scissoring of the thighs)\u201d \u201cOnce a sprinter loses their front-side mechanics from step 上 e, or step two, that it\u2019s hard to regain front-side mechanics further down the track\u201d \u201cIf an athlete can\u2019t demonstrate proper posture, frontside mechanics, or ground contact when they are upright, how are they going to do it at an angle when the demands 上 posture are harder\u201d \u201cIf \u201cpush\u201d isn\u2019t working for you in your toolbox, then go to \u201cpunch\u201d (when coaching acceleration) \u201cThe thigh switch (boom-boom) is self-limiting; you can\u2019t have any backside mechanics in that drill or you fall 上 your face\u201d \u201cI\u2019ve totally gone away from the wall cycle drill\u2026. In best case it had no transfer at all, and worst case scenario it made my athlete overthink\u2026 I\u2019ve replaced most cyclical drills with thigh switch drills or straight leg frontside drills\u201d \u201cTo accelerate effectively, you need to push down and back as hard relative to your bodymass as possible.\u00a0 If we can load a runner up with a push sled or a pull sled to do that, that makes sense\u201d \u201cThe bugaboo with overspeed training was that you couldn\u2019t dial in precise resistances for it.\u00a0 The 1080 is going to open up a new world with specific overspeed, and specific velocity profiles in the sprint\u2026 mechanicsms like the 1080 are going to be able to elicit that type of drive that you really can\u2019t get in any other situation\u201d \u201cFrom a coaching standpoint, I want to see that \u201cwhip from the hip\u201d increase over time\u201d \u201cWe start with a competitive drill\u2026 we want them going at full speed, that\u2019s the best way to get these field athletes faster.\u00a0 The we\u2019ll take what these athletes were demonstrating in the compete section, and we\u2019ll work 上 it in a technique based section\u2026 we\u2019re doing a lot of observing, what were the main errors being made?\u2026 We\u2019ll take our observations, and then we\u2019ll do closed drills\u2026. Then we\u2019ll go to compete 2, it\u2019s a more progressed version of that original compete drill, were hoping to see some improvements off of that original compete section.\u201d \u201cTeam sport athletes tend to spin their wheels too much and not cover any ground\u201d \u201cWhen those plays happen (top speed sprinting) you had better be able to do it, because those are game-breaking plays\u201d About 肯·克拉克 Dr. 肯·克拉克 is an Assistant Professor in the Department of Kinesiology at West Chester University. Dr. Clark teaches Biomechanics and Kinetic Anatomy at the undergraduate level, and teaches Motor Learning at both the undergraduate and graduate level. Dr. Clark\u2019s research interests include the mechanical factors underlying athletic performance and injury mechanisms, as well as the integration of motor learning with biomechanics as it relates to movement skill acquisition. He has peer-reviewed publications in journals such as the Journal of Applied Physiology, Journal of Experimental Biology, Scandinavian Journal of Medicine & Science in Sports, and the Journal of Strength & Conditioning Research. In addition to teaching and conducting research, Dr. Clark has over a decade of strength & conditioning coaching experience. He has coached in the private sector (Summit Sports and CES Performance), the high school level (Jesuit Prep in Dallas TX), and in the collegiate setting (Dickinson College, Haverford College, Villanova University). Dr. Clark has certifications from the NSCA, USA-Weightlifting, and USA Track & Field. Dr. Clark received his PhD in Applied Physiology and Biomechanics from Southern Methodist University in Dallas in 2014. He is a Golden Ram alumni, having completed his Master's Degree in Kinesiology at West Chester University in 2009. Dr. Clark completed his BA degree in Psychology at Swarthmore College in 2003, where he was an 所有-Conference running back for the football team.