This document discusses various aspects of speed and speed training, including physiological, neural, and skill components. It addresses the differences between straight-line speed, acceleration, maximum speed, and lateral speed/agility. It provides recommendations for training methods to target specific speed abilities like overspeed training, resisted training, plyometrics, and sport-specific drills. Periodization models and injury prevention strategies are also covered.

1. Ben Harris, University of Canberra
SPRINTING ORSPRINTING OR
SPEED?SPEED?
TRAINING THETRAINING THE
DIFFERENCESDIFFERENCES

2. Ben Harris, University of Canberra

3. Ben Harris, University of Canberra
SPEEDSPEED
Relates to the speed ofRelates to the speed of
muscular contraction andmuscular contraction and
limb movement.limb movement.

4. Ben Harris, University of Canberra
PHYSIOLOGICALPHYSIOLOGICAL
ASPECTSASPECTS

5. Ben Harris, University of Canberra
ENERGY SYSTEMSENERGY SYSTEMS
CP/Alactic anaerobic systemCP/Alactic anaerobic system
used primarily.used primarily.
Lactic and aerobic systemsLactic and aerobic systems
play little role in actual speedplay little role in actual speed
of movement.of movement.

6. Ben Harris, University of Canberra
FLEXIBILITYFLEXIBILITY
Range of motion forRange of motion for
appropriate joints is essentialappropriate joints is essential
Speed demands a largeSpeed demands a large
amplitude of movement atamplitude of movement at
shoulders, hips and knees.shoulders, hips and knees.

7. Ben Harris, University of Canberra
Dynamic flexibility V staticDynamic flexibility V static
flexibility.flexibility.
–Remember how muscleRemember how muscle
spindles work!spindles work!
Requires joint stabilisationRequires joint stabilisation
and balanced strengthand balanced strength
development.development.

8. Ben Harris, University of Canberra
STRENGTHSTRENGTH
MAX STRENGTHMAX STRENGTH
EXPLOSIVE STRENGTHEXPLOSIVE STRENGTH
REACTIVE STRENGTHREACTIVE STRENGTH

9. Ben Harris, University of Canberra
NEURAL ASPECTSNEURAL ASPECTS
Requires properRequires proper
synchronisation of firingsynchronisation of firing
patterns resulting in ultra fastpatterns resulting in ultra fast
excitation and relaxation.excitation and relaxation.

10. Ben Harris, University of Canberra 1
MAXIMISE MOTOR UNITMAXIMISE MOTOR UNIT
RECRUITMENTRECRUITMENT
–Increases the rate of motorIncreases the rate of motor
unit activation. Enablesunit activation. Enables
Fast Twitch fibres to beFast Twitch fibres to be
utilised earlier.utilised earlier.

11. Ben Harris, University of Canberra 1
INCREASE MOTOR UNITINCREASE MOTOR UNIT
FIRING RATEFIRING RATE
–Increases rate coding ofIncreases rate coding of
neural impulsesneural impulses
(frequency)(frequency)

12. Ben Harris, University of Canberra 1
INCREASE MOTOR UNITINCREASE MOTOR UNIT
SYNCHRONISATIONSYNCHRONISATION
–INTRAMUSCULARINTRAMUSCULAR
COORDINATIONCOORDINATION
–INTERMUSCULARINTERMUSCULAR
COORDINATIONCOORDINATION

13. Ben Harris, University of Canberra 1
SKILL ASPECTSSKILL ASPECTS

14. Ben Harris, University of Canberra 1
Optimal stride length approx.Optimal stride length approx.
2.3-2.5 leg length for2.3-2.5 leg length for
sprinters.sprinters.
Shorter stride with increasedShorter stride with increased
leg speed increases control.leg speed increases control.

15. Ben Harris, University of Canberra 1
Applying force in relevantApplying force in relevant
direction.direction.
Minimise inefficientMinimise inefficient
movements (lateral,movements (lateral,
rotational)rotational)

16. Ben Harris, University of Canberra 1
Minimise ground contactMinimise ground contact
time. Why?time. Why?
Minimise the time taken forMinimise the time taken for
the leg to complete a fullthe leg to complete a full
stride rotation.stride rotation.

17. Ben Harris, University of Canberra 1
Place each foot as closePlace each foot as close
under C of G as possible.under C of G as possible.
Why?Why?
Minimise C of G collapseMinimise C of G collapse
with each stride. Why?with each stride. Why?

18. Ben Harris, University of Canberra 1
SPEEDSPEED
COMPONENTSCOMPONENTS

19. Ben Harris, University of Canberra 1
REACTIONREACTION
TIME/STARTTIME/START
Overcoming inertiaOvercoming inertia
Identification and Reaction toIdentification and Reaction to
primary stimulusprimary stimulus
Different to reflexes due toDifferent to reflexes due to
trainability.trainability.

20. Ben Harris, University of Canberra 2

21. Ben Harris, University of Canberra 2
ACCELERATIONACCELERATION
Rate of change of velocity,Rate of change of velocity,
usually first 6-8 strides.usually first 6-8 strides.
Maximum and explosiveMaximum and explosive
strengthstrength
Emphasis on backsideEmphasis on backside
mechanics due to forwardmechanics due to forward
leanlean

22. Ben Harris, University of Canberra 2

23. Ben Harris, University of Canberra 2
MAX SPEEDMAX SPEED
Highest level ofHighest level of
neuromusular controlneuromusular control
Minor role in most team/courtMinor role in most team/court
sportssports
Short ground contact timeShort ground contact time
(reactive strength)(reactive strength)
Limb speedLimb speed

24. Ben Harris, University of Canberra 2
SPEEDSPEED
ENDURANCEENDURANCE
Maintain high percentage ofMaintain high percentage of
max. speed for duration ofmax. speed for duration of
event.event.
Good sprint mechanicsGood sprint mechanics
increases efficiencyincreases efficiency

25. Ben Harris, University of Canberra 2
Requires high alacticRequires high alactic
anaerobic capacity.anaerobic capacity.
Purpose of creatinePurpose of creatine
monohydrate.monohydrate.

26. Ben Harris, University of Canberra 2
DECELERATIONDECELERATION
Minimise to aid speedMinimise to aid speed
enduranceendurance
Maximise to aid directionMaximise to aid direction
changeschanges

27. Ben Harris, University of Canberra 2
LATERAL SPEEDLATERAL SPEED
(AGILITY)(AGILITY)
Rapid deceleration andRapid deceleration and
direction changes underdirection changes under
controlcontrol
High kinesthetic awareness.High kinesthetic awareness.
Reactive strength.Reactive strength.

28. Ben Harris, University of Canberra 2

29. Ben Harris, University of Canberra 2
STRAIGHT VSTRAIGHT V
LATERAL SPEEDLATERAL SPEED

30. Ben Harris, University of Canberra 3
STRAIGHT-LINESTRAIGHT-LINE
SPEEDSPEED
Three separate componentsThree separate components
Each component different due toEach component different due to
nervous regulation and functionalnervous regulation and functional
role of muscles involved.role of muscles involved.

31. Ben Harris, University of Canberra 3
Initial accelerationInitial acceleration
Up to 10-12mUp to 10-12m
Large rate of change ofLarge rate of change of
velocityvelocity

32. Ben Harris, University of Canberra 3
Continued accelerationContinued acceleration
10m-Vmax10m-Vmax
Slower rate of change ofSlower rate of change of
velocityvelocity

33. Ben Harris, University of Canberra 3
Max speed/MaintainingMax speed/Maintaining
max speedmax speed
Vmax-finishVmax-finish
No further accelerationNo further acceleration
(trying to limit(trying to limit
deceleration)deceleration)

34. Ben Harris, University of Canberra 3
LATERAL SPEEDLATERAL SPEED

35. Ben Harris, University of Canberra 3
Involves the need toInvolves the need to
–deceleratedecelerate
–adjust stride pattern and bodyadjust stride pattern and body
positionposition
–accelerate againaccelerate again

36. Ben Harris, University of Canberra 3
Less than 25% of agilityLess than 25% of agility
performance is accounted forperformance is accounted for
by straight line speed.by straight line speed.
Increased stride frequency,Increased stride frequency,
balance and proprioceptivebalance and proprioceptive
components.components.

37. Ben Harris, University of Canberra 3
TRAININGTRAINING
METHODSMETHODS

38. Ben Harris, University of Canberra 3
STRENGTHSTRENGTH
Max Strength Base For AllMax Strength Base For All
Speed AspectsSpeed Aspects

39. Ben Harris, University of Canberra 3
Maximum strengthMaximum strength
improvements should beimprovements should be
emphasised in theemphasised in the
weightroom for later transfer.weightroom for later transfer.
Hard to simulate specificHard to simulate specific
movements in the gymmovements in the gym
Action velocity trainingAction velocity training

40. Ben Harris, University of Canberra 4
OVERSPEEDOVERSPEED
TRAININGTRAINING
(ASSISTED)(ASSISTED)
Cadence increaseCadence increase
Overloads neural (skill)Overloads neural (skill)
componentcomponent
Increases stabilisationIncreases stabilisation

41. Ben Harris, University of Canberra 4
METHODSMETHODS
Speed cannon (elastic cord)Speed cannon (elastic cord)
Running downhillRunning downhill
Pedaling in easier gearPedaling in easier gear

42. Ben Harris, University of Canberra 4
RESISTEDRESISTED
Overloads theOverloads the
strength/power componentstrength/power component
(neural + physiological)(neural + physiological)
Maximum 10% load increaseMaximum 10% load increase
as too much load alters theas too much load alters the
skillskill

43. Ben Harris, University of Canberra 4
High correlation betweenHigh correlation between
power and acceleration.power and acceleration.

44. Ben Harris, University of Canberra 4
METHODSMETHODS
Weighted vestWeighted vest
running/jumpingrunning/jumping
Towing (sled, tire, parachuteTowing (sled, tire, parachute
etc)etc)

45. Ben Harris, University of Canberra 4

46. Ben Harris, University of Canberra 4
Uphill running, ridingUphill running, riding
Sand/shallow water runningSand/shallow water running

47. Ben Harris, University of Canberra 4

48. Ben Harris, University of Canberra 4
PLYOMETRICSPLYOMETRICS
Stretch-Shorten CycleStretch-Shorten Cycle
Stretch ReflexStretch Reflex

49. Ben Harris, University of Canberra 4
COURT/FIELD SPORTCOURT/FIELD SPORT
SPECIFICSSPECIFICS
The ability to start quicklyThe ability to start quickly
from different positions,from different positions,
accelerate to top speed inaccelerate to top speed in
the shortest possible time,the shortest possible time,
change direction and stopchange direction and stop
rapidly under control.rapidly under control.

50. Ben Harris, University of Canberra 5
Is the aimIs the aim
–a specific movementa specific movement
pattern (straight line)pattern (straight line)
–general movement speedgeneral movement speed
(lateral)(lateral)
Important to use speed drills,Important to use speed drills,
not just make game drills asnot just make game drills as
fast as possible.fast as possible.

51. Ben Harris, University of Canberra 5
Is there equipment involved?Is there equipment involved?
Can cause skill alterations.Can cause skill alterations.
Technique modifications (egTechnique modifications (eg
Rugby players)Rugby players)

52. Ben Harris, University of Canberra 5
TRAINING METHODSTRAINING METHODS
Speed ladder - fast feetSpeed ladder - fast feet
Agility balls/throwing cradlesAgility balls/throwing cradles
(cricket)(cricket)
Patters (to sprint/jump)Patters (to sprint/jump)

53. Ben Harris, University of Canberra 5
HurdlesHurdles
““Doggies” with structure, eg.Doggies” with structure, eg.
lettersletters
Start from different positionsStart from different positions
(ground, running etc.)(ground, running etc.)

54. Ben Harris, University of Canberra 5

55. Ben Harris, University of Canberra 5
PERIODISATIONPERIODISATION
Relationship between speedRelationship between speed
and powerand power
–can train similar attributescan train similar attributes
simultaneously (SSC)simultaneously (SSC)
Preseason is not the time toPreseason is not the time to
retrain movement patterns forretrain movement patterns for
speed.speed.

56. Ben Harris, University of Canberra 5
Continue speed trainingContinue speed training
throughout the year since itthroughout the year since it
is a major skill componentis a major skill component
–early in training year workearly in training year work
mainly on techniquemainly on technique
–increase speed of activityincrease speed of activity
in competitionin competition

57. Ben Harris, University of Canberra 5
INJURY CONCERNSINJURY CONCERNS
High velocity eccentricHigh velocity eccentric
loading can resulting muscleloading can resulting muscle
tearstears
Agility sports have highAgility sports have high
incidence of ankle/kneeincidence of ankle/knee
injuries.injuries.

58. Ben Harris, University of Canberra 5
PreventionPrevention
Appropriate conditioning,Appropriate conditioning,
warmupswarmups
Ankle braces have noAnkle braces have no
significant inhibiting effectssignificant inhibiting effects
on athletic performance.on athletic performance.
Can reduce the incidence ofCan reduce the incidence of
ankle injuriesankle injuries