What is Speed?

speed /spēd/ (noun) : the ability to get from one place to another in a short amount of time.

We all understand that definition above but, how does it apply to sports? How do we gain speed? While some individuals are born with athleticism that makes them more prone to having speed, speed is a skill that can be taught and done so in a 3 phase method!

The first phase is Reactive Power: the psycho-physical ability to respond to stimuli/signals and create force.

The second phase is Acceleration Performance: the body’s ability to change the rate of its velocity (in simpler terms, how fast can you get to max speed).

The third and final phase is Speed Performance: the transition from the stimuli to anticipation, and coordinating correct use of the motor units to move at higher rates, getting to max rate quickly, and keeping a high rate for a period of time.

While there is no exact ‘one-size-fits-all’ way to teach these phases, what we do know for sure is building speed requires the understanding of stride length and stride frequency. In other words, the distance each leg movement covers and how quickly that can occur. And guess what? Stride length is improved by TRAINING! Strengthening the leg muscles, increasing strength endurance and improving the overall running technique will develop one’s speed and agility making them a move dangerous athlete/sportsperson!

So how do we train those three methods? There is no ‘cookie cutter’ way, everyone is unique and needs more focused training attention in different areas, but, the following are important constituents of a effective program to improve speed:

Flexibility

mobility at a joint determines the effective range of natural motion based on the strength and flexibility around the joint. Additionally, reliability of the muscle tissue defines the ability to relax and contract efficiently when running. For example, when a wide receiver sees the ball snapped and starts movement to sprint for his ‘go route’, the appropriate range of motion during hip extension involves adequate strength in the hip extenders, along with the ability for the flexors to lengthen appropriately. Any imbalance in this process can compromise the range of motion of the hip and legs, which in turn stunts force output and the speed of route.

Technique

the correct technique while executing speed drills allows the body to achieve beneficial positions for optimal force creation which increases the speed of movement.

Speed training

this is performed in interludes at a high velocity. This will ultimately help to condition the correct neuromuscular pathways to utilize energy stored in the fast twitch muscle fibers used.

Types of speed training

There are three main types of speed training; these include assisted sprint training, resisted sprint training and regular sprint training.

Assisted speed training

aka “over-speed training”, this type of speed training involves the use of external elements and props to increase stride frequency. Because the neuromuscular system is tasked at a much higher rate than it is custom to, the body learns to adapts to this new speed. A study carried out in NCAA Division 1 female soccer players showed that assisted sprint training over a period of just four weeks showed an increase of almost 0.08 yards per second per yard, compared to 0.06 yards for resisted sprint training. On the other hand though, the study also showed that assisted speed training was only beneficial in sprints between 25-40 yards. Examples of assisted sprint training include: Downhill running, Dual elastic band running, and High speed treadmill running.

Resisted sprint training

as the name suggests, resisted sprint training works with the use of external elements and props to increase stride length through increased strength and endurance of the running (leg) muscles. Essentially, we are training the body to create more power and explosive speed to stride at the same or greater distances than when not resisted. This is usually done with a force acting in the opposite way of the individual who is running. Now be mindful that we do not use too much resistance, as it is researched that too much resistance can have adverse effects and slow down stride speed; therefore it is essential for the trainer to decide what load is optimal for the individual to reach their maximum sprint speed. Examples include: Elastic band running, Parachute/Sled/tire towing, Sled pushing.

Regular sprint training

this type of speed training does not require an external force. Agility and stamina are the most important components required for this type of training It is composed of various phases that ensure an optimum performance can be achieved. These include: acceleration and sprinting speed training, coordination training, sprint endurance training, and start and acceleration training.

We will dive into those phases of training another day, in another post. But, for now, take this knowledge, and apply it to your training. Remember,

Speed Kills

Stay Resilient,

- Coach Mike