Speed Development - 1
Jeff Sellers
It is true that your genetics will ultimately determine just how fast you may become, but very few athletes ever reach their full potential in his area of development. Very few athletes are following a quality speed program. Many athletes and coaches alike fail to realize the potential they have for improving this very important skill. I have seen many good high school strength programs but almost no speed programs.
The first step to improving any skill is to fully understand the task you are undertaking. In order to improve your speed, you must first understand exactly what speed is and how it applies to your individual needs.
The second step is to evaluate your own strengths and weaknesses to the various components of speed i.e., maximum speed, acceleration, agility, power, quickness, and endurance. There are tests and guidelines that you can use to evaluate your progress over time.
The last step in developing your speed program is to implement a plan. In this series we will help you develop a plan to improve each of the various components of speed.
COMPONENTS OF A SPEED DEVELOPMENT PROGRAM:
1) Flexibility
2) Technique
3) Agility
4) Power/Plyometrics
5) Overspeed
6) Resistance Training
It is important to note that there are other training factors that would have a positive impact on your speed program. In this series we will not cover these training factors, but they should include strength training, nutrition, and attitude.
The final goal of this series is to give you the opportunity to better understand speed and how best to train to improve toward your own genetic potential. Do not concern yourself with trying to figure out just where your genetics rate you. Compete against yourself and start improving. We will work hard to establish a speed vocabulary, cover each component, and set you up with an actual workout you can use.
SPEED VOCABULARY:
Speed- Rate of motion. In sports, usually measured in meters per second. Factors determining speed are stride length and stride frequency. For example, an athlete sprinting with a two-meter stride pattern and turning four strides per second would be moving at eight meters per second. (2 meters x 4 strides per second = 8 meters per second.)
Acceleration- In sports, acceleration refers to the rate at which an athlete can reach top speed. In scientific testing, it has been found that 90% of maximum acceleration occurs within the first 20 meters, 95% within 40 meters, and 100% within 50-60 meters. World-class 100-meter sprinters are actually slowing down after 60 meters. The 40-yard dash is the best test for acceleration scores.
Agility- Closely related to balance and posture, agility is the ability to change direction without decreasing speed. The pro agility test is a great way to measure agility.
Power- The formula for determining power is power = force x velocity. To become a powerful athlete you must be able to exert maximal force in the shortest amount of time. An athlete's ability to generate power will play a major role in the skill levels of all movement. The vertical jump test is a good measurement of power.
Speed Endurance- A measure of an athlete's conditioning is demonstrated in their ability to make repeated short sprints with little rest, accelerate quicker, and maintain maximum speed for a longer distance. The 300-yard shuttle is a good measurement of speed endurance.
Next month we will begin to lay the foundation for proper running technique and how to properly work into speed development. |
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