Speed Training & Development
What is speed?
Speed is the quickness of movement
of a limb, whether this is the legs of a runner or the arm of the shot
putter. Speed is an integral part of every sport and can be expressed
as any one of, or combination of, the following: maximum speed, elastic
strength (power) and speed endurance. In simpler form, it can be defined
as: “The greatest amount of force into the ground in the least amount
of time”
What is speed influenced by?
Speed is influenced by the
athlete's mobility (coordination and flexibility), special strength,
strength endurance and technique.
How do we develop speed?
• Flexibility is developed and maintained all year round
• Strength and speed are developed in parallel
• Skill development (technique) is pre-learned, rehearsed and perfected before it is done at high speed levels
• Speed training is performed
by using high velocity for brief intervals.
Speed Principles
• Work on your mobility to develop a range of movement (increased range of motion at your hips will greatly effect speed) and assist in the prevention of injury
• Basic training to develop all qualities of movement to a level that will provide a solid base on which to build each successive step.
• This includes programs to increase body control, strength, muscle endurance, and sustained effort (muscular and cardiovascular, anaerobic and aerobic)
• Functional strength and explosive movements against light to heavy resistance.
• Plyometrics to develop explosive hopping, jumping, bounding, hitting, and kicking
• Sprinting form and speed
endurance to develop sprinting technique and improving the length of
time you are able to maintain your speed
What Is Included In Our Training?
Sprint Mechanics • Explosion
Drills • Resisted Speed Development • Mobility Exercises • Acceleration
Development
What Can You Expect In Each Session?
Dynamic Warm-up • Quickness
Drills • Agility Drills • Speed Development and Sprinting • Speed
Conditioning
Todd Endersbe
USATF Level II – Sprints/Hurdles
Co-Head Boys and Girls Track & Field
Lakeville North High School
