Speed is a critical component of athletic performance, and developing it effectively can lead to significant improvements in an athlete’s capabilities. In this article, we’ll present insights on the importance of speed in sports and how coaches can foster improvements in the speed of their athletes.

Benefits of Speed Development

Speed development is essential for athletes across various sports as it enhances explosive power, agility, and reaction time. Training for speed not only improves athletic abilities but also contributes to overall physical fitness, injury prevention, and long-term athletic development. Here are some specific benefits:

  • Neuromuscular Coordination: Speed training improves the nervous system’s ability to activate muscle tissue efficiently, leading to better muscle recruitment and coordination.
  • Strength and Power: High levels of tension in muscles, tendons, and other tissues during speed training sessions lead to significant strength and power gains. Speed training often results in levels of tension and tissue load that exceed those achieved in resistance training.
  • Transfer of Training: Speed training can enhance performance in sport-specific tasks by improving general physical capabilities that translate to better sport-specific skills. The concept of dynamic correspondence means that exercises mimicking sport-specific movements have higher transferability to athletic performance.
  • Injury Prevention: Proper speed training helps in developing stronger muscles and tendons, reducing the risk of injuries. This is especially true when speed training is combined with general physical preparation.

General And Sport-Specific Needs

Combining general physical preparation with sport-specific exercises is essential for maximizing athletic performance and avoiding overtraining. General exercises provide a foundation of strength and endurance, while sport-specific drills ensure that the training adaptations translate directly to improved performance in the athlete’s chosen sport. Balancing these two things helps in maintaining overall physical fitness and targeting the specific demands of each sport.

Tailoring training programs to the specific demands of each sport is crucial for effective performance enhancement. To prepare athletes for their specific sport, coaches should analyze the typical movements, distances, and directions required in the sport and design drills that mimic these conditions. This makes sure that speed gains achieved in training directly translate to improved performance in competitive scenarios. Understanding the unique speed requirements of different sports helps in creating targeted and effective training programs.

  • Sport-Specific Applications: Speed improvements translate directly to better performance in sports.
    Example: quicker acceleration benefits sprinters, while enhanced agility aids soccer players in maneuvering around opponents.
  • Dynamic Correspondence: Exercises that mimic sport-specific movements have higher transferability to athletic performance.
    Example: a volleyball player practicing spike jumps will see improved performance in games.
  • Game Speed: Training that focuses on context-specific movements helps athletes apply their speed in real-game scenarios effectively.
    Example: agility training tailored for soccer players enhances their ability to change directions quickly during a match.

Tailor Training to Age and Development Stage

Using age-appropriate exercises and focusing on movement mechanics and form are crucial for younger athletes. Training programs should be designed to match the developmental stage of the athletes, ensuring that the exercises are safe and effective. Emphasizing proper technique and form during the prepubescent years lays a strong foundation for future athletic development and helps prevent injuries.

Focus on Mechanical Efficiency

Improving stride rate and length by optimizing ground contact time and force application during the stance phase is essential for effective speed development. Rather than focusing solely on increasing stride length, which can lead to inefficient movements, athletes should concentrate on generating force to propel themselves forward. This method ensures that each stride is powerful and contributes to overall speed improvement.

Emphasize Warm-Ups

Designing effective warm-ups is critical for preparing athletes mentally and physically for training sessions. Warm-ups should progressively move from simple to complex movements, incorporating proper posture and body positioning. A well-structured warm-up enhances performance, reduces injury risk, and sets the tone for the main workout. It also provides an opportunity to reinforce good movement patterns and improve overall athleticism.

Sample Speed Development Exercises

  • Sprint Intervals: Short bursts of maximum effort sprints followed by recovery periods. These help in developing acceleration, maximum speed, and endurance.
    Example: 6x30m sprints with 2 minutes of rest between each sprint.
  • Plyometrics: Explosive movements that improve power and speed. Key exercises include box jumps, bounding, and hurdle hops.
    Example: 3 sets of 10 box jumps with 1-minute rest between sets.
  • Agility Drills: Exercises that enhance the ability to change direction quickly and efficiently, such as cone drills and ladder drills.
    Example: 4×20 seconds of ladder drills with 40 seconds of rest between sets.
  • Strength Training: Incorporating exercises like squats and deadlifts to build the foundation of muscle power required for speed.
    Example: 4 sets of 6 reps of squats at 80% of one-rep max.

Example Strategy For Developing Speed

  • Weekly Training Schedule:
    • Monday: Sprint intervals and agility drills.
    • Tuesday: Plyometrics and strength training.
    • Wednesday: Active recovery (light jogging, mobility work).
    • Thursday: Sprint intervals and sport-specific drills.
    • Friday: Plyometrics and strength training.
    • Saturday: Agility drills and technique work.
    • Sunday: Rest or light activity.
  • Rest and Recovery: Essential for preventing overtraining and injuries. Ensure adequate rest periods between high-intensity workouts and incorporate active recovery days.
  • Progression: Gradually increase the intensity and volume of training to continuously challenge the athletes and promote adaptation.

Speed development is a multifaceted process that requires a combination of sprint intervals, plyometrics, agility drills, and strength training. These concepts offer a guide for coaches looking to enhance their athletes’ speed and overall athletic performance. Try incorporating these strategies and exercises for noticeable improvements in a short period of time.

Sources:

Developing Speed-2nd Edition 
by NSCA -National Strength & Conditioning Association & Ian Jeffreys.

High-Performance Training for Sports-2nd Edition 
by David Joyce & Dan Lewindon.

Developing Agility and Quickness-2nd Edition 
by NSCA -National Strength & Conditioning Association & Jay Dawes.