Speed Development

Steve Blocker

Introduction Why Important?What is speed?Limiting FactorsHow to improve– Technique– Training methods– Periodization

Importance of Speed

Improving all around performancePossible difference makerTaking performance to higher level

What is Speed?

TerminologySpeed: ability to achieve high velocity or stride length x stride frequencySpeed Endurance: Metabolic capacity to maintain performance (Conditioning)– Ability to repeatedly

accelerate (6+s bouts)

Terminology

Speed Strength: ability to apply force rapidly- Rate of Force Development (RFD)Special Endurance: sport-specific exercise-relief patterns Drive Phase: initial acceleration phase approximately 30-50m– May be shorter for non-track sprinters

Terminology cont’d

Max Velocity Phase: occurs as the athlete achieves maximal velocity or “top end” speedOccurs at approximately 40-50m for elite sprinters– Occurs earlier in non-track athletes (25-

30m)Mero, Komi & Gregor, 1992

Factors That Affect Speed

Technical vs. Physiological

Technique & PhysiologyDifferent phases of sprinting– acceleration & max

velocity

Strength – Maximal-relative/

absolute– Reactive-stretch-

shortening cycle (SSC)

– Rate of Force Development (RFD)

Importance of Technique

Maximize efficiency of movementMinimize flight timeMinimize ground contact timeResults in optimal stride length and stride frequency

Faccioni

Acceleration-General ConceptsExplode from start positionAccelerating as rapidly as possibleStride length emphasizedAn emphasized horizontal displacement

Common Problems-Acceleration Phase

Athlete stands up too earlyFirst stride is too long/short“Skating” action in initial steps

Acceleration Technique Acceleration Phase– Maximize arm/knee

drive– Emphasize

horizontal displacement

– Tucked chin with eyes focused up

– Forward lean – References

Acceleration Drills

Push-Up StartsResisted Sprints

Hill RunningSprints to 10/20/30/40m from a 3-pt

start

Maximal Velocity-General Concepts

Occurs at approximately 40-50m in elite sprintersAttempt to maintain maximal velocity as long as possibleStride Frequency emphasized

Common Problems-Max Velocity Phase

Over striding– Breaking forces

Rotational movement – Arms cross mid-line of body

Heel StrikeLordosis– Arched back

Max-Velocity Technique

Emphasize “rotary” running actionKeep relaxedMaximize stride frequency“Chin to Pocket” (Shoulder ROM)

Physiological AspectsSTRENGTH– Maximal

absolute/relative– Reactive strength-

SSC– RFD

Physiological Aspects

Accelerate quicklyReach a high velocityGreater level of force production (strength) Apply force as fast as possible (RFD)

Max StrengthGet Strong!!!– Maximize force

output– Elite sprinters can

minimize ground time w/out reducing stride length-requires leg strength

– Mero, Komi & Gregor 1992

Reactive StrengthPlyometric Training– Improves reactive strength– Improves rate of force

development

Bounding/Box Jumping

Reactive Strength/Max Velocity

Workout Design

Train for speed/agility early in session/weekLeast amount of fatigue– Greater risk of injury– Poor kinematics/technique

Plisk, 2000.

Periodization

4-8 week mesocycles– USAW Level I– Base, Volume, Unload, Peak

1-3 days/weekVolume depends on:– Sport– Position– Time of training year

Training Session

Begin with a dynamic warm-upSlow & general exercisesDynamic & specific– Opportunity to teach technique

Speed Training Methods

Varied pace sprints ins & outsBounding & plyometricsFliers-sprints from on the flyPush up sprints-acceleration phaseSprints from 3-pt start position

Workout PlanDay1 Day2 Day3 Day4 Day5 Day6 Day7

Speed max-speed

Anaerobic capacity

Speed acceleration

Anaerobic capacity (moderate)Or recovery

Speed Active Recovery Off

Sample WorkoutDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day

7

Dynamic Warm up3x40m alternate leg bounding3x3x30m“fliers”2min/4min rest

Dynamic Warm up6 hurdle jumps4-5 sets of 10 tuck jumps+30m sprint+10 squat jumps+60 m fly.4min rest

Dynamic Warm up 1x3x10m push-up sprints3x3x20m push up sprints

Dynamic Warm up Hill Runs 3x5x60-80m or tempo track workoutEmphasize running technique

Dynamic Warm up3x40m alternate leg bounds 1x3x10m push up sprints1x3x20m push up sprintsHard Track Workout

Short Hills3x3x30-50m hills @ 75% effortEmphasize technique

OFF

Conclusions

Keep it simpleSpecificProgressiveScientificDo Research

ReferencesPlisk, Steven S. Speed, Agility, and Speed-EnduranceDevelopment. In Essentials of Strength Training and Conditioning. T.R. Baechle & R.W. Earle. National Strength and Conditioning Association. 2000. Champagne, Ill 2000.

Cissik, John M. Means and methods of speed training: partII. National Strength and Conditioning Association Journal. 27(1). 18-25. 2005.

Chu, D. and Korchemny, R. 1989. Sprinting stride actions:Analysis and evaluation. National Strength and Conditioning Journal. 11. 81-85.

References cont’dDinitiman, G.B. Effects of various training programs on runningSpeed. Res. Quart. 35. pp 456-463.

Komi, P.V. 1992. Strength and Power Development in Sport.Blackwell Scientific Publications.

Korneljuk, A.O. 1982. Scientific basis of sprint speed Development. Track and Field Quart. Rev. Summer. Pp6-9.Mann, R. 1985. The elite athlete project- sprints and hurdles.

Track Tech. 84. Pp 2672-2675.