Speed is a fundamental athletic quality, crucial in nearly all sports and physical activities.

It's not
just about running fast in a straight line; it encompasses various abilities that allow an individual
to move quickly and efficiently.

Forms of Speed
Speed manifests in different ways depending on the specific movement or sport:

Reaction Speed (Reaction Ability): The ability to respond to a given stimulus as quickly as
possible. This involves the time it takes for the sensory system to perceive, process, and initiate
a motor response.

Example: A sprinter reacting to the starting gun, a goalkeeper reacting to a shot on goal.

Movement Speed (Speed of Movement): The maximum speed of contraction of a muscle or

Example: A thrower's arm speed in javelin, a boxer's punch speed, a long jumper's take-off
speed.

Acceleration Speed: The ability to increase speed from a stationary position or a slow pace to
maximum velocity in the shortest possible time.

Example: The initial burst of a sprinter from the blocks, a basketball player driving to the basket.

Maximum Speed (Sprinting/Locomotor Speed): The highest velocity an individual can attain in a
specific activity, typically over short distances. This is a cyclical movement.

Example: A 100-meter sprinter's top speed in the middle of the race.

Speed Endurance: The ability to maintain near-maximal speed for an extended period (usually
beyond 15 seconds) or to repeatedly produce high-speed movements with minimal rest. It
involves delaying or coping with fatigue (e.g., lactate accumulation).

Example: A 400-meter runner maintaining pace in the final stretch, repeated sprints in a soccer
match.

Agility (Change of Direction Speed): The ability to rapidly change direction or explode with
momentum from a static position while maintaining balance and coordination. It involves quick
deceleration and re-acceleration.

Example: A footballer dribbling around defenders, a tennis player moving across the court.

Characteristics of Speed
Several factors contribute to an individual's speed:

Muscle Fiber Composition: A higher proportion of fast-twitch (Type II) muscle fibers generally
leads to greater speed and power, as these fibers contract more quickly and forcefully.

Neuromuscular Efficiency: The ability of the nervous system to quickly and effectively recruit
and coordinate muscle fibers. This includes factors like:

Rate Coding: How quickly nerve impulses are sent to muscles.

Synchronization: The ability to activate many motor units simultaneously.

Intramuscular and Intermuscular Coordination: The coordination of muscles within a group and
between different muscle groups.

Strength and Power: The ability to generate a large amount of force in a short amount of time.
This is fundamental for acceleration, maximal speed, and explosive movements.

Technique and Biomechanics: Efficient movement patterns minimize wasted energy and
maximize propulsion. This includes factors like stride length and stride frequency in running, or
proper body positioning in other movements.

Flexibility and Mobility: Good range of motion in joints allows for optimal movement patterns and
reduces the risk of injury.

Elasticity and Relaxing Capacity of Muscles: The ability of muscles to stretch and recoil quickly
(stretch-shortening cycle) and to relax rapidly after contraction, allowing for faster subsequent
contractions.

Energy Systems: For short, maximal efforts, the anaerobic alactic (ATP-PC) system is dominant.
For sustained speed, the anaerobic lactic system becomes more important.

Psychic Factors: Motivation, concentration, and determination can influence an athlete's ability
to push themselves to their maximum speed.

Training Means and Methods of Improving Speed

Training Means (What to use/do):

Sprinting: The most specific and fundamental means of improving speed.

Short Sprints: 10-60 meters for acceleration and maximal speed.

Repeated Sprints: Multiple short sprints with brief recovery to develop speed endurance.

Plyometrics (Jump Training): Exercises that involve rapid stretching and contracting of muscles
to increase power and explosiveness.

Examples: Box jumps, broad jumps, hurdle hops, depth jumps, bounds.

Strength Training: Building overall strength, especially in the muscles involved in propulsion
(glutes, hamstrings, quads, calves, core).

Examples: Squats, deadlifts, lunges, Olympic lifts (cleans, snatches) for power.

Single-leg drills: Crucial for running as propulsion occurs off one leg.

Agility Drills: Exercises designed to improve quick changes of direction, balance, and
coordination.

Examples: Cone drills, ladder drills, shuttle runs, dot drills.

Resistance Training (Resisted Sprints): Running with external resistance to overload muscles
and improve force production.

Examples: Sled pulls/pushes, parachute sprints, uphill sprints, resistance band running.
(Resistance should be light enough not to significantly alter running mechanics).

Assisted Training (Overspeed Training): Running with external assistance to increase stride
frequency beyond what is normally possible.

Examples: Downhill running (slight decline), bungee cord assistance, treadmill running at
faster-than-max speed. (Must be done carefully to avoid injury and maintain good form).

Technique Drills: Focused exercises to refine running form and biomechanics (e.g., arm swing,
knee drive, foot strike).

Examples: A-skips, B-skips, butt kicks, high knees, wall drills.

Training Methods (How to apply the means):

Interval Training: Alternating between high-intensity bursts and periods of active or passive
recovery. This is a common method for developing both speed and speed endurance.
Short intervals: High intensity, longer rest (e.g., 60m sprint, walk back recovery).

Longer intervals: Slightly lower intensity, shorter rest (e.g., 200m sprint, jog recovery).

Repetition Method: Performing maximal or near-maximal efforts with full recovery between
repetitions to ensure high-quality execution and nervous system adaptation.

Focus: Perfect technique and maximal speed in each repetition.

Circuit Training (for general speed development/strength foundation): Performing a series of

Fartlek Training ("Speed Play"): Unstructured interval training where athletes vary their pace
and intensity over varying distances and terrains based on how they feel. Good for incorporating
speed bursts into longer runs.

Acceleration Runs: Focus on rapid increases in speed over short distances (e.g., 10-30m
standing starts).

Maximal Velocity Runs: Focus on maintaining top speed for a short duration after a sufficient
acceleration phase (e.g., "fly sprints" where an athlete builds up to max speed over 30m, then
sprints maximally for 20-30m).

Reaction Drills: Using various stimuli (visual, auditory, tactile) to practice quick responses.

Examples: Partner drills, reaction balls, responding to a whistle or command.

Sport-Specific Drills: Incorporating speed elements into drills that mimic the demands of the
athlete's specific sport.

Example: A soccer player practicing quick cuts and sprints with a ball.

Key Principles for Speed Training:

Specificity: Train the specific type of speed required for the sport.

Progressive Overload: Gradually increase the intensity, volume, or complexity of training.

Quality over Quantity: Focus on performing each repetition at maximal or near-maximal effort
with good technique. Fatigued speed training can reinforce poor mechanics.

Adequate Recovery: Sufficient rest between repetitions and training sessions is crucial for
nervous system recovery and adaptation. Speed training is highly taxing.
Warm-up and Cool-down: Essential for preparing the body for intense work and aiding recovery.

Periodization: Structuring training throughout the year to gradually build speed, peaking for
competitions.

By understanding the different forms of speed and implementing a comprehensive training