# PWR-010 — Maximum locomotor speed: learner worksheet Release: Revision 7T · Full Tutorial Edition Estimated time: Estimated 15 min reading; practical time is provider-set Difficulty: Intermediate Equipment: Specialist equipment — A straight level lane with marked run-in, flying zone and long deceleration zone; Electronic timing gates or validated continuous-speed equipment; Cones or high-contrast ground marks; Secure footwear appropriate to the surface; A flying-speed record with locomotor mode, run-in length, gate spacing, surface, wind, footwear, entry and exit split, validity, symptoms and runoff outcome. Space: Open movement area Automated structural checklist: 10 of 10 structural checks present Evidence quality/context: G4; Deep research depth Automated method-quality band: Comprehensive Method-rating basis: Structure coverage, instruction/check specificity, alternative distinctness, source troubleshooting, comparison depth and whether purpose/check fields are authored rather than derived. Editorial review: Pending manual editorial sign off ## Before you begin - [ ] I read the tutorial authority and stop conditions. - [ ] I have the required equipment/space or a declared accessible alternative. ## Canonical source context Maximum locomotor speed is assessed after the departure phase, when the athlete is already upright. This lesson uses a measured 30 m build-up followed by a 20 m fly zone divided into entry and exit halves. The goal is not simply to attack the first fly gate: the learner arrives tall, cycles the limbs without reaching, preserves cadence across both halves, continues beyond the last sensor and then eases down across a long runoff. Comparing entry-half and exit-half velocities reveals whether speed was maintained or merely peaked and faded. A coach decides eligibility, environmental limits, build-up length, target intensity, repetition count and recovery; the learner executes the pass, recognises tension or asymmetry and never chases an extra high-speed exposure. Target outcome: The learner completes two supervised 30 m build plus 20 m fly passes whose entry and exit halves are valid, closely matched and followed by controlled long-runoff deceleration. ### Authority and setup conditions - Inspect the full lane, including the space beyond the finish gate. - Confirm run-in and flying-zone distances, wind or indoor conditions and the exact timing method. - Report recent hamstring, calf, Achilles or back symptoms and any long break from high-speed running. - Show the learner where to build speed, where the timed fly begins and where braking is allowed. Ask them to point to all three zones correctly before the first run-through. - Build speed in stages and rehearse arriving tall through the fly zone while continuing past the last gate; none of these preparatory runs is a maximum trial. ### Required or supplied materials - A straight level lane with marked run-in, flying zone and long deceleration zone - Electronic timing gates or validated continuous-speed equipment - Cones or high-contrast ground marks - Secure footwear appropriate to the surface - A flying-speed record with locomotor mode, run-in length, gate spacing, surface, wind, footwear, entry and exit split, validity, symptoms and runoff outcome. ## 1. Survey the build, fly and runoff Walk from the rolling approach mark through the 30 m build, both 10 m fly sectors and the final runoff cone. Identify where upright fast running begins and where easing down is permitted. Why: A maximum-velocity pass needs enough approach to organise speed and much more space after measurement to reduce it safely. Success check: The learner can point to approach, fly entry, fly midpoint, fly exit and full-stop boundary. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “The learner can point to approach, fly entry, fly midpoint, fly exit and full-stop boundary.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 2. Choose a rolling approach rhythm Enter the build from relaxed movement, then increase cadence and amplitude in planned stages. Do not imitate a crouched race start or attack the first steps. Why: A repeatable rolling approach reduces variation unrelated to upright velocity. Success check: The 30 m build uses the same check marks and no abrupt early burst. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “The 30 m build uses the same check marks and no abrupt early burst.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 3. Finish rising before fly entry By the last build marker, bring the torso upright with the pelvis tall and head quiet. Direct attention down the corridor rather than toward a sensor. Why: The fly zone is intended to sample upright locomotion, not the transition out of projection. Success check: Side view shows stable torso height before the first timing beam. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Side view shows stable torso height before the first timing beam.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 4. Cycle down beneath the pelvis Through the entry half, lift and recover the leg, then drive the foot down near the body's vertical line. Let stride length emerge from speed; never cast the shin forward. Why: A forward cast creates braking and often a visible backside recovery pattern. Success check: Contacts occur close beneath the pelvis with no conspicuous heel-first reach. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Contacts occur close beneath the pelvis with no conspicuous heel-first reach.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 5. Preserve rhythm through the midpoint Cross the middle sensor without changing expression, arm sweep or contact timing. Keep hands loose, jaw soft and shoulders quiet while cadence remains brisk. Why: Many athletes strain at a landmark and lose velocity in the exit half. Success check: Video and sector clocks show no midpoint lunge, lateral drift or sudden cadence disruption. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Video and sector clocks show no midpoint lunge, lateral drift or sudden cadence disruption.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 6. Hold the exit half, not your breath Continue the same upright pattern across the second 10 m. If tightness or asymmetry appears, abandon the speed target and move into a gradual safe runoff. Why: Exit-half maintenance is useful only while movement remains organised and symptom-free. Success check: Exit velocity stays within the coach's maintenance band and breathing remains unforced. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Exit velocity stays within the coach's maintenance band and breathing remains unforced.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 7. Ignore the final clock Look beyond the last beam and continue fast for the provider-marked buffer steps. Do not dip, glance sideways or prepare a stopping plant. Why: Anticipating the sensor causes premature deceleration and contaminates the exit split. Success check: The last beam is crossed in normal upright rhythm without a finish gesture. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “The last beam is crossed in normal upright rhythm without a finish gesture.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 8. Bleed speed across the runoff After the buffer, reduce cadence gradually, allow shorter steps and remain on the straight corridor until walking. Turn only beyond the full-stop boundary. Why: A sharp plant or high-speed turn adds an unnecessary eccentric braking event. Success check: The learner reaches a walk within the runoff without skid, cut, stumble or lane exit. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “The learner reaches a walk within the runoff without skid, cut, stumble or lane exit.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 9. Calculate maintenance before ranking Convert each 10 m sector to metres per second and divide exit velocity by entry velocity. Validate upright mechanics and environment before choosing the best pass. Why: The fastest entry half may produce a poor complete fly exposure if velocity collapses afterward. Success check: The report shows entry velocity, exit velocity, maintenance percentage, wind or indoor status and technical validity. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “The report shows entry velocity, exit velocity, maintenance percentage, wind or indoor status and technical validity.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## Reflection What changed? ________________________________________________________________________________ What remains difficult? ________________________________________________________________________________ What will I repeat, adapt, ask for help with, or stop? ________________________________________________________________________________ --- Completion of this worksheet demonstrates tutorial participation only. It does not establish capability, qualification, safety clearance, diagnosis, treatment or independent validation.