Speed training

Ben Harris, University of Canberra 1

SPRINTING OR SPRINTING OR SPEED?SPEED?

TRAINING THE TRAINING THE DIFFERENCESDIFFERENCES


SPEEDSPEED Relates to the speed of Relates to the speed of

muscular contraction and muscular contraction and limb movement.limb movement.


PHYSIOLOGICAL PHYSIOLOGICAL ASPECTSASPECTS


ENERGY SYSTEMSENERGY SYSTEMS CP/Alactic anaerobic system CP/Alactic anaerobic system

used primarily.used primarily. Lactic and aerobic systems Lactic and aerobic systems

play little role in actual speed play little role in actual speed of movement.of movement.


FLEXIBILITYFLEXIBILITY Range of motion for Range of motion for

appropriate joints is essentialappropriate joints is essential Speed demands a large Speed demands a large

amplitude of movement at amplitude of movement at shoulders, hips and knees.shoulders, hips and knees.


Dynamic flexibility V static Dynamic flexibility V static flexibility.flexibility.–Remember how muscle Remember how muscle

spindles work!spindles work! Requires joint stabilisation and Requires joint stabilisation and

balanced strength development.balanced strength development.


STRENGTHSTRENGTH MAX STRENGTHMAX STRENGTH EXPLOSIVE STRENGTHEXPLOSIVE STRENGTH REACTIVE STRENGTHREACTIVE STRENGTH


NEURAL ASPECTSNEURAL ASPECTS Requires proper Requires proper

synchronisation of firing synchronisation of firing patterns resulting in ultra fast patterns resulting in ultra fast excitation and relaxation.excitation and relaxation.


MAXIMISE MOTOR UNIT MAXIMISE MOTOR UNIT RECRUITMENTRECRUITMENT

–Increases the rate of motor Increases the rate of motor unit activation. Enables unit activation. Enables Fast Twitch fibres to be Fast Twitch fibres to be utilised earlier.utilised earlier.


INCREASE MOTOR UNIT INCREASE MOTOR UNIT FIRING RATEFIRING RATE

–Increases rate coding of Increases rate coding of neural impulses neural impulses (frequency)(frequency)


INCREASE MOTOR UNIT INCREASE MOTOR UNIT SYNCHRONISATIONSYNCHRONISATION

–INTRAMUSCULAR INTRAMUSCULAR COORDINATIONCOORDINATION

–INTERMUSCULAR INTERMUSCULAR COORDINATIONCOORDINATION


SKILL ASPECTSSKILL ASPECTS


Optimal stride length approx. Optimal stride length approx. 2.3-2.5 leg length for 2.3-2.5 leg length for sprinters.sprinters.

Shorter stride with increased Shorter stride with increased leg speed increases control.leg speed increases control.


Applying force in relevant Applying force in relevant direction.direction.

Minimise inefficient Minimise inefficient movements (lateral, movements (lateral, rotational)rotational)


Minimise ground contact Minimise ground contact time. Why?time. Why?

Minimise the time taken for Minimise the time taken for the leg to complete a full the leg to complete a full stride rotation.stride rotation.


Place each foot as close Place each foot as close under C of G as possible. under C of G as possible. Why?Why?

Minimise C of G collapse Minimise C of G collapse with each stride. Why?with each stride. Why?


SPEED SPEED COMPONENTSCOMPONENTS


REACTION REACTION TIME/STARTTIME/START

Overcoming inertiaOvercoming inertia Identification and Reaction to Identification and Reaction to

primary stimulusprimary stimulus Different to reflexes due to Different to reflexes due to

trainability.trainability.


ACCELERATIONACCELERATION Rate of change of velocity, Rate of change of velocity,

usually first 6-8 strides.usually first 6-8 strides. Maximum and explosive Maximum and explosive

strengthstrength Emphasis on backside Emphasis on backside

mechanics due to forward leanmechanics due to forward lean


MAX SPEEDMAX SPEED Highest level of neuromusular Highest level of neuromusular

controlcontrol Minor role in most team/court Minor role in most team/court

sportssports Short ground contact time (reactive Short ground contact time (reactive

strength)strength) Limb speedLimb speed


SPEED SPEED ENDURANCEENDURANCE

Maintain high percentage of Maintain high percentage of max. speed for duration of max. speed for duration of event.event.

Good sprint mechanics Good sprint mechanics increases efficiencyincreases efficiency


Requires high alactic Requires high alactic anaerobic capacity.anaerobic capacity.

Purpose of creatine Purpose of creatine monohydrate.monohydrate.


DECELERATIONDECELERATION Minimise to aid speed Minimise to aid speed

enduranceendurance Maximise to aid direction Maximise to aid direction

changeschanges


LATERAL SPEED LATERAL SPEED (AGILITY)(AGILITY)

Rapid deceleration and Rapid deceleration and direction changes under direction changes under controlcontrol

High kinesthetic awareness.High kinesthetic awareness. Reactive strength.Reactive strength.


STRAIGHT V STRAIGHT V LATERAL SPEEDLATERAL SPEED


STRAIGHT-LINE STRAIGHT-LINE SPEEDSPEED

Three separate componentsThree separate components Each component different due to nervous Each component different due to nervous

regulation and functional role of muscles regulation and functional role of muscles involved.involved.


Initial acceleration Initial acceleration

Up to 10-12mUp to 10-12m Large rate of change of Large rate of change of

velocityvelocity


Continued acceleration Continued acceleration

10m-Vmax10m-Vmax Slower rate of change of Slower rate of change of

velocityvelocity


Max speed/Maintaining Max speed/Maintaining max speed max speed

Vmax-finishVmax-finishNo further acceleration No further acceleration

(trying to limit (trying to limit deceleration)deceleration)


LATERAL SPEEDLATERAL SPEED


Involves the need toInvolves the need to–deceleratedecelerate

–adjust stride pattern and body adjust stride pattern and body positionposition

–accelerate againaccelerate again


Less than 25% of agility Less than 25% of agility performance is accounted for performance is accounted for by straight line speed.by straight line speed.

Increased stride frequency, Increased stride frequency, balance and proprioceptive balance and proprioceptive components.components.


TRAINING TRAINING METHODSMETHODS


STRENGTHSTRENGTH Max Strength Base For All Max Strength Base For All

Speed AspectsSpeed Aspects


Maximum strength improvements Maximum strength improvements should be emphasised in the should be emphasised in the weightroom for later transfer.weightroom for later transfer.

Hard to simulate specific Hard to simulate specific movements in the gymmovements in the gym

Action velocity trainingAction velocity training


OVERSPEED OVERSPEED TRAININGTRAINING(ASSISTED) (ASSISTED)

Cadence increaseCadence increase Overloads neural (skill) Overloads neural (skill)

componentcomponent Increases stabilisationIncreases stabilisation


METHODSMETHODS Speed cannon (elastic cord)Speed cannon (elastic cord) Running downhillRunning downhill Pedaling in easier gearPedaling in easier gear


RESISTEDRESISTED

Overloads the Overloads the strength/power component strength/power component (neural + physiological)(neural + physiological)

Maximum 10% load increase Maximum 10% load increase as too much load alters the as too much load alters the skillskill


High correlation between High correlation between power and acceleration.power and acceleration.


METHODSMETHODS Weighted vest Weighted vest

running/jumpingrunning/jumping Towing (sled, tire, parachute Towing (sled, tire, parachute

etc)etc)


Uphill running, ridingUphill running, riding Sand/shallow water runningSand/shallow water running


PLYOMETRICSPLYOMETRICS

Stretch-Shorten CycleStretch-Shorten Cycle Stretch ReflexStretch Reflex


COURT/FIELD SPORT COURT/FIELD SPORT SPECIFICSSPECIFICS

The ability to start quickly The ability to start quickly from different positions, from different positions, accelerate to top speed in accelerate to top speed in the shortest possible time, the shortest possible time, change direction and stop change direction and stop rapidly under control.rapidly under control.


Is the aim Is the aim –a specific movement pattern a specific movement pattern

(straight line)(straight line)–general movement speed (lateral)general movement speed (lateral)

Important to use speed drills, not Important to use speed drills, not just make game drills as fast as just make game drills as fast as possible.possible.


Is there equipment involved? Is there equipment involved? Can cause skill alterations.Can cause skill alterations.

Technique modifications (eg Technique modifications (eg Rugby players)Rugby players)


TRAINING METHODSTRAINING METHODS Speed ladder - fast feetSpeed ladder - fast feet Agility balls/throwing cradles Agility balls/throwing cradles

(cricket)(cricket) Patters (to sprint/jump)Patters (to sprint/jump)


HurdlesHurdles ““Doggies” with structure, eg. Doggies” with structure, eg.

lettersletters Start from different positions Start from different positions

(ground, running etc.)(ground, running etc.)


PERIODISATIONPERIODISATION Relationship between speed and Relationship between speed and

powerpower–can train similar attributes can train similar attributes

simultaneously (SSC)simultaneously (SSC) Preseason is not the time to retrain Preseason is not the time to retrain

movement patterns for speed.movement patterns for speed.


Continue speed training throughout Continue speed training throughout the year since it is a major skill the year since it is a major skill componentcomponent

–early in training year work mainly early in training year work mainly on techniqueon technique

–increase speed of activity in increase speed of activity in competitioncompetition


INJURY CONCERNSINJURY CONCERNS High velocity eccentric High velocity eccentric

loading can resulting muscle loading can resulting muscle tearstears

Agility sports have high Agility sports have high incidence of ankle/knee incidence of ankle/knee injuries.injuries.


PreventionPrevention Appropriate conditioning, warmupsAppropriate conditioning, warmups Ankle braces have no significant Ankle braces have no significant

inhibiting effects on athletic inhibiting effects on athletic performance.performance.

Can reduce the incidence of ankle Can reduce the incidence of ankle injuriesinjuries

Speed training

Sports

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