Speed training

Understanding Speed Training

  • Speed Training is a key component Of fitness training, which focuses on improving an individual’s ability to move quickly.
  • It’s a necessary aspect of training for sports such as sprinting, football or hockey, where rapid movement can be a game-changer.
  • This type Of training is designed to increase the speed at which an athlete can perform an activity, by improving both the power output from the muscles and the efficiency of the movement patterns used.

Types of Speed Training

  • There are various types of speed training, each designed to target different elements of improving speed: Acceleration Training, Maximum Velocity Training, and Speed Endurance Training.

Acceleration Training

  • Acceleration Training involves short, intense efforts to improve the rate of acceleration. Sprints over 10 - 30 metres are typical exercises.
  • This type of training focuses on developing the strength and power needed to improve initial movement and the first steps of a sprint.

Maximum Velocity Training

  • Maximum Velocity Training focuses on maintaining maximum speed for a more extended period. Sprinting distance increases to 30 - 60 metres.
  • Training exercises might include flying sprints, where you build up speed before maintaining a maximum speed over a particular distance.

Speed Endurance Training

  • Speed Endurance Training focuses on maintaining high-speed running for as long as possible. Here, athletes sprint for 60 - 150 metres.
  • This type of training is crucial for athletes who need to sustain high-speed efforts over a longer duration, such as 200 - 800 metre runners.

Basic Principles of Speed Training

  • Specificity: Training should mirror the demands of the sport in question. Training practices should include actions that match those of the game or competition.
  • Progressive Overload: Athletes should gradually increase the intensity or duration of their speed training to stimulate adaptation.
  • Recovery: Adequate rest is necessary between sessions to allow adaptation and the prevention of overtraining.

Benefits of Speed Training

  • Enhances athletic performance by improving reaction times and movement speed.
  • Helps athletes to outperform opponents in competition scenarios where quick movements, changes of direction, and acceleration are key.
  • Speed training can also aid in injury prevention, as improved strength and control can help manage the forces applied to the body during high-speed movements.