Speed Training

Published / by Daniel Jacks

sklz-speed-training-parachuteWhat Is Speed?

The quickness of a limb moving, how fast the legs of a runner run, the arm of a shot putter, speed is how fast something moves. An integral part of any sport, speed can be explained as-is one or more of a combination of elastic strength or power, speed endurance, and maximum speed.



How Speed Is Influenced

An athlete’s mobility, strength endurance, technique and special strength all influence speed.

Speed Energy Systems

Absolute speed is accomplished by energy and supplied therein by the anaerobic lactic pathway. Anaerobic or, without oxygen, and galactic or without lactate, energy is challenged when an athlete reaches the top speeds for 30 to 60 meters when they are running at 95 to 100 percent of their maximum. The speed component of anaerobic metabolism will last for almost eight seconds, it should be done when there is no muscle fatigue which means that the athlete should be rested up for at least 24 to 36 hours prior to this speed test.

How Is Speed Developed?

Sprinting must be practiced first at lower speeds and then gradually brought up to maximum speed in order to practice and develop speed. Stimulation, the correct firing of the motor units and excitation along with motor nerves and the various groups of muscles that it supplies, all make it quite possible for a high-frequency movement to happen. The entire process isn’t completely clear, however, the complex coordination, as well as the timing of the motor units along with the muscles all, have to be rehearsed at higher speeds in order to implant the correct patterns.

Proper warm ups with flexibility will all help improve length and frequency or strike rates. The stride length is improved by helping to develop the muscular strength as well as the power, the strength endurance and of course, the running technique. Speed development is very specific and in order to reach it one must remember the following:

Flexibility is always in motion and should be developed as well as maintained.

It is tantamount to develop speed and strength hand in hand.

It is imperative to develop skills and techniques as they are pre-learned. It is wise to remember to rehearse them and perfect them prior to doing these at faster speed levels.

Speed training is done by high velocity for short bursts of intervals. It will finally bring into play the proper neuromuscular paths and the proper energy sources to be used.

When Should The Work Be Done?

It is a vital and integral part to recall that if one wishes to improve their speed, they must control the brain as well as the nervous system. To increase speed the leg muscles will have to contract more rapidly and the brain and nervous systems will need to know how to do this for more efficiency. When you’re maintaining speed training throughout the entire year, the muscles, as well as the nervous system, don’t forget how it feels to run quickly and they will remember the proper patterns of control even in the future.

During the week of training, speed improvement will be carried out after a time of rest or easy training. During the training session, speed should be done after warming up and after any other low-intensity training is completed.

Reaction Speed Drill

Athletes begin their training in a variety of positions. They may lie face down, they may lie on their back, they may do push-ups or they may sit ups. They may kneel or even be seated. Coaches will have them stand about 30 meters from the goal and give them a signal to jump and run toward the goal at a sprint pace. They may then repeat all of this in differing starting positions and do so again and again until the timing is right. Different drills will be done for different sports such as football, hockey, and basketball. They may practice using balls, sticks and the like as well.

Acceleration Training

Murray (2005)[1] saw weighted sled training as an effect on how quickly one could do sprint acceleration. Then they concluded that the training along with the weighted sled would help to improve athlete’s acceleration phase. The practice was done in correlation with research for maximum effort runs.

Lockie et al. (2003)[2] took the time to investigate the variety of loadings and at long last concluded that using a sled as a light weight of 10 to 15 percent of the body weight would increase the acceleration techniques and not negatively affect anyone.

Another method was to put 10 to 20 meters at an incline of 5 degrees and condition the effect on the calves, the thighs, and the hips. The incline assured that the athlete would have to work harder and more diligently in order to improve the acceleration.

Sprinting Speed

Another method to increase sprinting speed is to practice sprinting downhill. A maximum of 15 percent decline is ideal. By using 40 to 60 meters they can increase their speed and maintain the speed for more than 30 meters. This could be two or three sets of three to six repetitions. The trick is to find a hill of the proper incline.

Speed work can be done when strong winds are prevailing and allow the wind to push the athlete.

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