A critical aspect of any conditioning program is the development of speed. Many misconceptions exist, so in this short article we will attempt to clarify some of these.
There are several elements required for the development of speed. Listed in the diagram below are the bulk of them:
With respect to “Ability to relax” (A) and “Stretch Shortening Cycle” (B), both have a direct correlation to Flexibility and Range of Motion. In fact, the latter two elements can also be closely tied to the “Strength” (C) development. Tight muscles and restricted joints can negate all three elements (i.e. A, B & C).
1. High volume steady-state running can be Counterproductive to Speed Development.
– Speed development entails body movement at a very fast pace.
– Jogging for long distances will train your muscles to fire slowly.
– Your body is constantly trying to adapt to the stresses you imposed on it in your conditioning.
“Practice makes permanent, not perfect. So be careful what you practice”
It is true that distance running builds lung capacity, strengthens the heart, etc…But it can also rob your muscles, and in particular your Central Nervous System (CNS), of retarding rapid muscle firing, which is incidentally the sort of adaptation that will enhance your speed. Therefore, aerobic training must take on a different form, when speed is the main focus. This type of training is called “Tempo” training. It involves running at short distances between 50m up to 400m with a very short break, usually the same distance you just ran. The total volume per session could range from 1500m to 4000m, with a weekly volume ranging from 3000m to 6000m.
2. With Respect to Team and some Individual Sports, Speed takes on a different form…called Agility.
Athletes in many speed-power endurance sports such as football, squash, tennis, basketball and the like, require not just linear speed, but the ability to change direction / first-step quickness at a rapid rate.
A measured speed program combines not only linear sprint work, but also the judicious use of cutting and reaction type drills. It is imperative to stress that too much of this type of work, could potentially set an athlete up for serious ankle / knee / hip problems, especially if they are exemplifying these elements in their competition schedule. Therefore, the coach / athlete should not perform high volume hard-cutting type agility drills during the competition phase, but should instead concentrate on quick footwork drills, that emphasize the neuromuscular coordination system. Athletes should also focus on good abdominal strength/endurance, ability to absorb force, joint mobility and flexibility when emphasizing agility drills.
3. Good Technique + Good Efficiency = Speed
The finer elements of sprinting require focus and attention to detail. It’s all the small elements coming together that make up good speed. By addressing weaknesses in the sprint mechanics, the pay-off could result in faster times (i.e. knocking off a tenth of a second could be achieved, just by modifying your technique).
4. When Learning a New Skill, Begin By Practicing At Less Than Full Speed (“chunking the new skill down to its basic elements and then executing them at a slow speed”)
Complex movement patterns, or new movements for that matter, require the segmental breakdown and the reduced velocity of their coordinated movements into simpler elements, in order to facilitate faster learning. This allows for better rate coding. As new movement patterns move from the forebrain (i.e. your thinking about it) to a hindbrain movement (i.e. your feeling and seeing it), after roughly 3000 to 5000 repetitions, the motor cortex begins to establish an Engram (i.e. a set of motor patterns). As this repetitive movement exceeds 5000 to 10,000 repetitions, it finally moved into the Spinal Reflex Loop, much like when your doctor taps you on your knee to check your knee reflex. Thus at this time, the movement you have learned becomes much more automatic, not requiring the higher motor cortex to coordinate the movement (see quote in point number 1). Once the movement is in its final stage of programming, the speed at which the movement is executed can be increased.
5. Once the Skill is more “automatic” and the Speed of Execution is there, now it is time to add the Element of Performing it in a different Environment.
Most sports do not just require blinding speed, but the ability to react to an outside stimulus or several stimuli. The athlete must then master the elements required to execute this skill in the competition environment. This means reacting to other players, teammates, and various implements used in that particular sport. Therefore, the athlete should gradually integrate the speed at which he/she can execute the skill at, as he/she gets accustomed to the various elements of the game situation.
6. Resisted Speed Training
This type of training is best reserved for the development of early acceleration. It can assist the athlete to maintain the correct hip and torso angles needed for acceleration. This form of Acceleration training can also help increase force production during the drive phase. It should be noted that, this type of training is best suited for distances no longer than 20m.
Implements used to assist in this type of training include but are not limited to: weight sleds / vests, tire pulling, elastic bands or even running up steep inclines for very short distances (i.e. 5-10m).
It is important to note that, the training volume should be kept low (i.e. up to 3-4 reps) and the times should not be slower than 1 sec and the drill should not cause a deterioration of your form. Having said this, the resistance that you choose should then reflect this principle as well.
Quality not quantity is the key. Begin with a light load and increase the load so as not to cause a breakdown in form or acceleration.
7. Power = Mass x Acceleration
Based upon the equation, there are two ways to quickly improve your Speed, earlier on we addressed Acceleration, but now we need to look at “Mass.” By increasing maximum strength [i.e. utilizing loads >/= 80% of your 1 Repititon Maximum (RM)], the athlete can increase the amount of force he/she can apply to the ground. Although Speed is not about strength, but how fast the athlete can produce this force, hence the other half of the equation….”Acceleration.” Therefore, adding maximum strength to the training program, will not transfer to moving faster, but rather as stated earlier, just help the athlete to generate force.
By employing Olympic lifting exercise variations (i.e. hang clean, hang snatch and the likes), the athlete can not only develop maximal strength, but also learn to generate the force much faster. It is important to note that, several years of general strength training (i.e. loads between 40-70%) must be undertaken for several years prior to embarking on a strength program. Additionally, the athlete must develop sufficient abdominal, lower back, upper back and hip strength/endurance, in order to qualify for maximum strength training.
It is important that the athlete correct any postural and muscle chain imbalances prior to strength training. The consequence of not following this advice will increase the likelihood of structural breakdown, thus potentially leading to soft-tissue injures. To address this, the athlete may need to work on single limb non-dominant side exercises such as lunges, or external rotation of the shoulder to mention but just a few of these “Corrective / Accessory” exercises.
Employing bounding / jumping exercise (a.k.a Plyometrics) can be of great use in the development of rapid force production. Again, a sound background in proper jumping mechanics as well as developing a sufficient strength base is required prior to engaging in such activities. Plyometrics help you absorb and transfer force and get you off the ground faster with each stride. It is imperative to note that Sprinting is a form of Plyometrics. Keep this in mind before undertaking a high volume of Plyometrics. One-leg versions of these drills can be problematic at first, as they can lead to overuse injuries (like tendonitis). It is better to focus on two-legged hops and jumps. When employing two-foot hops, heights should be kept low (i.e. no higher than 6 to 8 inches), the exception to this would be jumps on to various box heights, where greater heights can be used. As with all maximum strength and power-type exercise the best advice is…
“Less is more”
More volume will not make you better. The volume of such training, should be limited to 1-3 sets of just few reps (i.e. 1-4 reps).
As mentioned earlier, it is vital the athlete spend several years developing a high volume of abdominal and back strength, as well as other areas, to help to maintain proper torso alignment. Concentrating on these elements will transfer into faster arm action and the ability to maintain the sprinting form.
8. Speed is a Long-Term Process
Long-term planning done by a skilled coach can provide patient guided direction. As with all skills, speed is no different, it takes time before correct coordinated movements become automatic. It is said that speed builds itself from year to year. Initial improvements are usually the result of coordination, endurance and flexibility with a little bit of strength thrown in for good measure. Impatience will only result in possible injuries or stagnant training. Spending about 1 session a week on speed is more than enough for most individuals. Seasoned athletes, those that have been training for several years, can possibly handle 2 to 3 sessions per week. The former being more the norm. Athletes who’s sport is not sprinting, but have a high degree of speed required for optimal participation in their sport, will require a maximum of 2 sessions per week, with a gross variation in volume between the two days. This is especially true during the Off-Season of their sport. In-Season speed training may be down to 1 session per week, or none at all, as the volume of this will be determined by the volume of competitions.
Typically, speed sessions are very short between 20 -30 minutes, but the warm-up can and should take much longer (i.e. 45 – 60 minutes). A Progressive warm-up is critical to optimum speed development.
Conclusion
Speed training is simple yet very complex, so it is wise that the athlete seek out professional assistance. Speed training can become a very prominent part of an athlete’s training arsenal, but like with all Power, it must be utilized judiciously.
“Absolute power corrupts absolutely”
– Winston Churchill –
