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HOW TO DEVELOP SPEED FOR SPORT ATHLETIC SPEED WORK
Many athletes, coaches and parents are worried about the
concept of speed. Speed is one thing that can influence the outcome of a
football game and create problems on the basketball court. Most athletes
want to become faster but do not know how to train to develop speed.
By definition, running speed is the interaction of stride frequency and stride length. There are three basic types of running workouts for speed development. They are aerobic, speed-endurance, and sprint. During the first part of the training (1 to 1.5 months) the training program needs to have all three types incorporated in the workouts with a focus on aerobic training. Aerobic training is continuous running on any variety of terrain. The distance covered will depend on the age of the athlete, ranging from as little as a half mile for 7-8 year old athletes up to 2-3 miles for high school and above age athletes. |
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The second part of the training revolves around speed-endurance workouts. The ability to maintain speed during sprints interspersed with short relief intervals , or during sprints beyond 50 meters, is dependent upon the energy derived from anaerobic glycolysis. Examples of this type of training would be to do interval runs of 100-800 meters, shorter for younger athletes. The third type of training involves the combination of resistive training and sprint-assisted training. Resistive methods include uphill sprints, wearing weight vests, sprints into the wind, or running against elastic stretch cords. Such techniques develop strength and power in the muscles as they are specifically used in sprinting. Uphill sprints are especially useful in developing a powerful push-off, high knee lift, and good arm action. |
Sprint assisted training can include techniques such as down hill running and stretch cord running. Down hill running is the most practical method. The slightly added pull of gravity produces greater speed especially when the athlete can be conditioned not to resist the effect of gravity by slowing down.
Use a variety of sprint training techniques. Build-ups involves progressively increasing the running speed during a set, slower at first, progressing to full speed in the couple of sprints. Hollow sprints are a combination to two sprints separated as a jog. Using a well designed speed development program incorporating all three types of training can help improve your running speed.
The external nasal dilator works by increasing the area of the nasal passages, therefore decreasing resistance to airflow during nasal breathing. It does not alter the resistive components of the total work of breathing by the respiratory muscles, so there is no mechanism to redirect energy to the locomotor muscles and increase performance.
Everyday activities, including walking instead of driving to work, using stairs instead of the elevator, and house/yard work, occupy the first level, referred to as Lifestyle Physical Activity, of the Physical Activity Pyramid.
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