Written by Adarian Barr

Edited by Alysson Bodenbach

Speed seems to be a common component in an athlete’s repertoire. Speed is what gives one

athlete an edge over another. It is what propels them from point a”” to point “b”. It is

essential for almost every sport, but the question remains: How is speed produced and how

can I run faster? One of the answers lies in the position of the foot when making contact with

the ground.

There is no secret to speed. The answers have been laid out for years, but often times it is

more complicated than it really needs to be. Let us start off with force production. In order to

get from point “a” to point “b,” something is going to need to propel you. More than likely, a

combination of your hips and legs will be the main source of force but your brain will come

up with whatever combination it feels is most efficient. Once you’ve figured out how to

produce the force, you need to learn how to apply it.

The foot becomes an extremely important factor when determining the efficiency of force

application. Pronation from the outside of the foot, the heel, and the ball of the foot, back to

supination towards the fifth metatarsal is essential for producing the greatest amount of force

over time. This means that as your foot approaches the ground it should be supinated in order

to prepare for pronation upon ground contact. By doing so, your foot is able to cover a

greater amount of surface area allowing for greater force application.

The position of the foot plays is often one of the unsung heroes of force production and will

continue to be until it is preached about by more coaches. If you are looking to increase your

speed you must first start with force, but force alone will not make you faster. If you don’t

have the proper foot position that will allow you to apply the force your speed potential will

be just that: potential.