Concept of speed

Definition of Speed
Types of Speed
Methods for Improving Speed

1. Concept of SPEED Dr.Ashish Phulkar

2. Introduction 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. It is also the ability to execute motor actions under given conditions ,in minimum possible time.

3. Factors Determining Speed Speed is influenced by the athlete's  mobility , special  strength ,strength   endurance  and  technique . 1. Morphological Structure of Muscle Fibre 2. Regulating Procedure of Nervous System 3. Muscular Strength 4. Technique 5. Elasticity and Relaxing Capacity of the Muscles 6. Phosphogen Stores and Metabolic Process 7.Psychic Factors

4. Energy system for speed Energy  for absolute speed is supplied by the  anaerobic alactic pathway . The anaerobic (without oxygen) alactic (without lactate) energy system  is best challenged as an athlete approaches top speed between 30 and 60 metres while running at 95% to 100% of maximum. This speed component of anaerobic metabolism lasts for approximately eight seconds and should be trained when no  muscle fatigue  is present (usually after 24 to 36 hours of rest)

5. Forms of Speed Reaction Speed : It is the ability to respond to a given stimulus as quickly as possible. The different forms of stimuli experienced in sports are visual, optic and tactile .

6. Reaction Speed Drill The athletes start in a variety of different positions – lying face down, lying on their backs, in a push up or sit up position, kneeling or seated. The coach standing some 30 metres from the group then gives a signal for everyone to jump up and run towards him/her at slightly faster than race pace. Repeat using various starting positions and with the coach standing in different places so that the athletes have to change directions quickly once they begin to run.  Speed reaction drills  can also be conducted whilst controlling an item (e.g. football, basketball, hockey ball) with an implement (e.g. feet, hands, hockey stick).

7. 2. Speed of Movement It can be defined as the maximum speed of contraction of a muscle or a chain of muscles in a single course of movement e.g jumping,throwing ,kicking etc….It depends to a great extent on explosive strength and technique.

8. 3. Acceleration Speed It is the ability to increase speed from jogging to running and finally sprinting. This form of speed, to a great extent, depends upon explosive strength, frequency of movement and technique.

9. Acceleration Training Murray (2005) [1]  looked at weighted sledge training and their effect on sprint acceleration and they concluded that training with a weighted sledge will help improve the athlete's acceleration phase. The session used in the research was 4 x 20m and 4 x 50m maximal effort runs. Lockie et al. (2003) [2]  investigated the effects of various loadings and concluded that when using a sledge a light weight of approx. 10-15% of body weight should be used so that the dynamics of the acceleration technique are not negatively effected. Starts over 10-20 metres performed on a slight incline of around five degrees have an important conditioning effect on the calf, thigh and hip muscles (they have to work harder because of the incline to produce movement) that will improve sprint acceleration.

10. Speed Drills …….

11. 4. Sprinting Speed It can be defined as the ability to maintain maximum speed of locomotion over as long distance as possible for maximum possible duration .

12. Sprinting Speed Training……. Downhill  sprinting is a method of developing sprinting speed following the acceleration phase. A hill with a maximum of a 15° decline is most suitable. Use 40 metres to 60 metres to build up to full speed and then maintain the speed for a further 30 metres. A session could comprise of 2 to 3 sets of 3 to 6 repetitions. The difficulty with this method is to find a suitable hill with a safe surface. Over speed work could be carried out when there are prevailing strong winds - run with the wind behind you.

13. Sprinting Speed…. Acceleration Runs Ins and Outs Differential Races

14. 5.Speed Endurance It is defined as the ability to perform motor movements as quickly as possible, under conditions of fatigue. It is a combination of speed and endurance abilities. This ability depends upon anaerobic capacity, psychic factors and level of skills

15. Training ….. Pace Races Repeated High Intensity Runs

16. 6. Speed Barrier In as much as speed training involves repeated efforts of very high intensity ,after training for some time a barrier sets in due to establishment of “neural stereotype “ in the nervous system which controls the spatial and temporal aspects of movement. Because of high speed training the functioning of neural centre's gets stabilized thus causing a speed barrier leading to stagnation of performance .

17. Speed Barrier can be Overcome A. Delaying the Speed Barrier ; By use of General training Indirect Development of Speed by enhancement of technique , explosive strength , flexibility etc. B. Tackling of Speed Barrier : Doing Movements at speed higher than the best : Hill Running, Lighter weights etc Avoiding specific movements and using indirect training means

18. Developmental Pyramid

19. Speed Principles The general principles for improved speed are as follows: Choose a reasonable goal for your event, and then work on running at velocities which are actually faster than your goal over short work intervals Train at goal pace in order to enhance your neuromuscular coordination ,  confidence  and stamina at your desired speed At first, utilize long recoveries , but as you get fitter and faster shorten the recovery periods between work intervals to make your training more specific and realistic to racing.

20. Speed Principles ……… Work on your  aerobic capacity  and  lactate threshold , conduct some easy pace runs to burn calories and permit recovery from the speed sessions Work on your  mobility  to develop a range of movement (range of motion at your hips will effect speed) and assist in the prevention of injury

21. Speed Training Workouts To train for speed, you need to spend time actually running. Alternate short speed days with long speed days, interspersed with weight training. Here's an example of a typical week:

22. Day 1 - Weight Training Deadlift - 4x6 Push Press - 4x6 Hang Clean - 4x4 Box Jumps (to highest box with good form) - 4x4 Pull-Ups - 4x6 Day 2  - Short Speed workout (drills described above, 3x20m sprints, 3x40m sprints, 3x60m sprints 3x80m sprints) Day 3 - Weight Training Inverted Row - 4xMax in 15 seconds* Bench Press - 4x6* Rear-Foot-Elevated Split Squat - 4x6 each leg** Band Face Pull - 4x8** Dumbbell Walking Lunge - 4x12*** Dumbbell Push-Up Rows - 4x6 each arm*** Perform single, double and triple asterisked exercises in superset fashion. Day 4 - Long Speed workout (drills described above, 1x250m sprints, 2x200m sprints and 3x150m sprints)