Velocity Vanguard Teacher Guide Velocity Vanguard
Teacher Facilitation Guide
Duration
60-90 Minutes
Subject
Physical Education / Biomechanics
Equipment
Cones, Stopwatches, Tape Measures
Instructional Objectives
Analyze the mechanics of stride length vs. stride frequency and their impact on total velocity.
Demonstrate proper "A-Skip" and "B-Skip" form to improve knee drive and foot strike.
Explain the physiological role of the phosphagen system in explosive, short-duration sprinting.
Execution Plan
01 10 Mins
The Ignite Warm-Up
Focus on dynamic mobility. Conduct leg swings (lateral and linear), "gate-openers," and high knees. Emphasize "dorsiflexion" (toes up) from the start.
Pro-Tip: Check for "quiet upper bodies." Arms should drive from the shoulder, not the elbow.
02 15 Mins
Classroom Download (Slides)
Present the Sprint Science Slides . Discuss the physics of force application: "The harder you push the ground down and back, the further you go forward."
03 25 Mins
Data Collection Activity
Students pair up for the Form Finder Activity . One student sprints 30m while the partner counts strides. Swap and record. Use the data to calculate average stride length.
04 10 Mins
The Reaction Game
End with Turbo Tag . This game focuses on reaction time and the "drive phase" of a sprint. It forces students to apply the biomechanics learned under pressure.
Adaptive Coaching
For Beginners
Focus solely on posture and "tall" running. Discourage looking at feet. Use "marching" versions of skips to master the pattern before adding speed.
For Advanced
Introduce the concept of "front-side mechanics." Analyze the angle of the shin at foot strike. Aim for a perpendicular or slightly positive shin angle for maximum force.
Sprint Science Slides Velocity
Vanguard
The Biomechanics of Elite Speed
Lab Module 01
The Anatomy of Speed
Force
Speed is determined by how much force you put into the ground and how quickly you do it.
Posture
A tall, neutral spine allows for optimal energy transfer from your core to your limbs.
Rhythm
Synchronization of arms and legs is the engine that prevents wasted energy.
The Drive Phase
Piston Action
Legs drive back like pistons. Aggressive, powerful strokes.
Low Projection
Body should be at a 45-degree angle. "Stay low to go fast."
Triple Extension
Full extension of the ankle, knee, and hip joints.
Acceleration Engine
Max Velocity Form
Front-Side Mechanics
The leg action happens in front of the body. High knee drive (thigh parallel to ground) and "striking" the ground directly under the center of mass.
Dorsiflexion
"Toes to Shins." Keeping the ankle cocked prepares the foot to act like a stiff spring, returning energy instantly.
The Speed Equation
Stride Length
Distance
×
Stride Frequency
Turnover
=
Velocity
Speed
To get faster, you must increase one without decreasing the other.
Upper Body
Counter-Balance
Elbows locked at 90 degrees.
"Pocket to Eye" range of motion.
Relaxed face and neck — tension kills speed.
Drive elbows back hard to generate lift.
Heel Recovery
Keep the heel tight to the glute during the recovery phase.
"A shorter lever swings faster. By tucking the heel, your leg becomes a shorter lever, allowing for a faster swing back to the front."
Mission Briefing
Time to hit the track. We are measuring your baseline metrics and analyzing your form.
Step 1
Warm-up & Dynamic Drills
Step 2
30m Data Sprints
Form Finder Activity Form Finder
Velocity Lab // Performance Analysis
Athlete:
Date:
01
Stride Metrics
Complete two 30-meter sprints at 90% intensity. Your partner will count the total number of strides (foot strikes) from start to finish.
Trial A
Distance 30.0 m
Stride Count
Calculation: 30 / Strides = Avg Stride Length
Trial B
Distance 30.0 m
Stride Count
Calculation: 30 / Strides = Avg Stride Length
02
Technical Audit
Mechanic / Cue
Needs Work
Solid
Elite
Knee Drive
Thighs driving to parallel (90 degrees).
Dorsiflexion
Toes pulled up toward shins at all times.
Arm Swing
Elbows driving back, hands eye-to-pocket.
Posture
Tall hips, neutral spine, eyes forward.
03
Field Notes
Primary Form Adjustment (What is the #1 thing you need to fix?)
How will this adjustment impact your speed? (Explain using science)
Velocity Vanguard Lab Series // Property of the Athletic Science Division
Turbo Tag Game Card Turbo Tag
Reaction & Drive Phase Game
Objective
Apply explosive triple extension and a low projection angle to escape the "Turbo" tagger from a variety of challenging start positions.
Grid Setup
• Create a 20m x 20m sprint box.
• Mark a "Safety Line" at the 15m mark.
• Runners line up on the "Start Line."
Game Mechanics
01
The Call
Teacher calls a position (e.g., "On your back!"). Students must hold until the whistle.
02
The Ignite
On the whistle, runners sprint to the safety line. "Turbo" tagger tries to tag them.
03
The Turbo
One "Turbo" starts 3 meters behind. Rotation: Tagged students join the Turbo team.
Phase Intensity Levels
Level 01: Low
Standing Tall
Standard standing start. Focus on "falling" forward.
Level 02: Mid
The Kneel
One knee down. Forces aggressive arm drive.
Level 03: Max
Flat Ground
Stomach flat on ground. Total body explosion.
Field Layout Diagram
Slow Down Zone (5m+)
Safety Line (15m)
Sprint Zone (15m)
Runners Start Here (0m)
Turbo Tagger Start (3m Behind)
Coaching Cues
CUE 1: "Punch the ground away from you!"
CUE 2: "Stay in the tunnel until 10 meters."
CUE 3: "Rip the elbows back to the wall!"
Safety & Flow
No diving tags. Two-hand touch only.
Maintain lanes to avoid mid-sprint collisions.
Rest ratio: 1:3 (Run once, rest three cycles).
Surface check: Grass or track only (no asphalt).
Velocity Vanguard Series // Game Module 4.20
Speed Log Journal Speed Log
Vanguard Lab Reflection // Exit Ticket
Athlete Name:
Date:
01 Kinesthetic Awareness
Describe the sensation of your foot strike. Was it a "soft landing" or a "stiff spring"? Why does this matter for velocity?
02 The Speed Equation
Analysis:
If you increased stride length without increasing force, what happens to your turnover?
Technical Cue:
Which cue was the hardest to maintain during the Turbo Tag game under pressure?
Target Lockdown
Session 02 Objective
What is one specific biomechanical adjustment you will prioritize in the next session?
Verified by Instructor
Velocity Vanguard // Ref 4.20.26
