Speed and Power

Understanding Speed

Speed is the ability to move quickly and is a vital element in a range of sports, from running and swimming to tennis and football.
It involves two main components: stride length and stride frequency. Stride length is the distance covered in one stride, while stride frequency refers to the number of strides taken in a given time.
Overall speed can be increased by improving either of these components, but the most effective training methods typically work on both together.
Remember that speed is not just about linear movement, but also includes agility — the ability to change direction quickly and effectively.

Developing Speed

To increase speed, one must focus on a few key factors: muscular strength, technique, flexibility, and anaerobic fitness.
Muscular strength, particularly in the lower body, can help increase stride length. Training should focus on explosive power to enhance both speed and stride length.
Proper technique is crucial for maintaining effective movement and avoiding wasted energy. This includes efficient running form and accuracy in skills such as changing direction or hitting a ball.
Flexibility allows for a greater range of motion and contributes to stride length. With greater flexibility, an athlete can maximise each stride without additional effort.
Anaerobic fitness is a critical aspect of speed. Anaerobic training includes activities such as sprinting and interval training.

Understanding Power

Power relates to the ability to exert maximum force in the shortest amount of time. It is an essential aspect of many sports, particularly those involving explosive movements or high strength demands.
Power is different from strength as it takes into account both force and speed of movement. Hence, it’s not just about the amount of force you can generate, but also the speed at which you can apply it.
A simple formula for power is: Power = Force x Distance / Time.

Developing Power

To improve power, athletes need to focus on enhancing both their strength and speed, as power requires both.
Power training often includes plyometric exercises, such as jumping or throwing exercises, which develop both strength and speed.
Other examples of power training include sprinting, weightlifting, and other exercises that involve a rapid burst of activity.
Adequate rest is critical in power training to prevent fatigue and allow the muscles to recover and become stronger. Ensuring good nutrition and appropriate recovery strategies will aid in this.
Finally, technique is again essential. Movements should be precise and efficient to maximise the power generated and prevent injury.

Both speed and power are pivotal to sporting performance. Understanding and improving these aspects can greatly enhance an individual’s ability and effectiveness in their chosen sport.