The term "speed" can have several meanings that depend on the sport and framework in which the term is used. This is the first in a series of articles that will deal with sprint speed development. Future articles will deal with speed development in directions other than forward, namely lateral and change-of-direction skills. The major purpose of these articles is to "bridge the gap" between science and coaching. They are intended to present the coach with a set of tools based on scientific fact, that he/she will be able to implement immediately with the athletes they are training. "Sprinting" is the ability to run at maximal or near maximal efforts for relatively short periods of time. Success in sprinting is the product of three factors: 1) stride frequency, 2) stride length; and 3) anaerobic endurance. With proper training and coaching an athlete can enhance their performance level by improving any or all of these three areas. The influence of coaching is most clearly seen in the following areas: 1) technique or mechanics of running, 2) proper training or metabolic development, 3) flexibility, 4) strength development, 5) practice sessions including drills, and 6) race techniques and strategies including breathing techniques. The coach can greatly influence a sprinter's development by having an understanding of methods to improve any or all of these areas. Two factors to take into account that comprise the elite sprinter are stride frequency and stride length. Stride frequency (the ability of the athlete to cycle the legs quickly) is thought to be largely fiber dependent. Muscle biopsy studies have shown world class sprinters to universally possess a ratio of up to 90% fast/slow twitch fiber make-up within the gastrocnemius and quadricep muscle groups. Regardless of fiber make-up, however, each individual has a potential that can be improved or hampered depending on the nature of the training imposed on the athlete. Stride length has been thought to be an offsetting factor to stride frequency. Some believe that if you can take a longer stride you might not have to cycle the legs as quickly in order to win the race. Optimal stride length, then, is also an important factor in developing the sprinter. Sprinting speed can be, and is, a "learned skill". Despite the genetic advantages that one individual might have, physical ability quickly plateaus out at the top of competitive ladder. The athlete who has been taught proper motor skills and learned their lessons well, will be the first to cross the finish line. Although the skills and techniques of sprinting may be rehearsed and perfected at slower speeds, the sprinter must be trained at maximum efforts to insure the learning process is complete. There is no room for error in the sprinters world. Speed in sprinting is defined as runs at 95 to 100% of maximal effort up to 60 meters. This requires the anaerobic (without oxygen), alactic (without lactate) energy system that can only be challenged by high intensity work which is performed without the presence of muscle fatigue. Therefore, these types of training sessions should occur only when preceded by very low intensity workouts or 24-36 hours of recovery. Longer sprinting speed has been defined as running at maximum speed for 60 seconds. Those sprinters who have stressed the long term anaerobic system (lactic energy system) will be able to perform better at distances greater than 60-100m. Michael Johnson of the USA is an example of this type of athlete. In the preparation of the sprinter there are many variables for the coach to attend to, so let us look at the most basic training components first. Flexibility, or, range-of-motion is perhaps the best starting point. There are three rules of training that apply to flexibility; 1) specificity - these exercises must focus on the joint actions and event demands; 2) overload - gains in flexibility occur when the limits of existing range of movement are reached regularly, this will allow new limits to be set; 3) reversibility - improvements in flexibility will be lost if regular work is not maintained. Even elite athletes will see flexibility deteriorate after approximately three days if some maintenance work is not done. Drills to improve flexibility fall into two categories; 1) passive range of motion and 2) dynamic range of motion. The stretching of muscle tissue is best achieved in either category after the muscle has been "warmed-up". This means that there has been an elevation of core temperature in the body, usually achieved by jogging or moving actively until perspiration has started. This time frame may be 10-15 minutes of light jogging and movement drills. After this time, muscle tissue is more pliable and likely to give when elongated. It is also likely to stay stretched for a longer period of time. Flexibility work should precede every workout, and even more importantly, should conclude every workout. This allows for the removal of fatigue metabolites as well as maintaining muscle length and reducing tension. It should be noted that some researchers believe that excessive flexibility can be detrimental to power development. Therefore, it is important to know the ranges required for a particular sport or activity and not to train beyond them for extended periods of time.