Due to the omnipresent lack of movement, today more than ever it is important to introduce a variety of contents in the training of young athletes that will ensure the development of speed.
When selecting training methods and contents for speed development, it is necessary, as for other motor abilities, to choose those that will ensure the greatest effect on the field/court. The aim is to develop optimal speed.
But what does optimal speed mean? At first glance, it may seem that the goal of speed training is to enable the young athlete to achieve the highest level of speed – the maximum speed. This would mean simply copying the training methods and contents of sprint training for 100 or 200m running. However, due to constraints caused by the dimensions of the field/court as well as characteristic changes in the direction of movement, maximum speed movements are rarely realised in most sports (especially team sports). Crucial for success in team sports is sprinting over distances of 5-30 metres, consequently we are talking here about sprints lasting 4-6 seconds or even less, often accompanied by changes of direction. Therefore, clearly, the optimal speed should be achieved over the shortest possible distance through learning how to rapidly change speed and direction of movement. In short – the optimal speed should ensure the young athlete’s movements during sports performance are well-timed, fluid, and efficient.
To ensure the development of optimal speed in young athletes, it is necessary to know the principles of speed training. Here are only few:
The design of training should be aligned with the stage of athletic development and respect individual characteristics and current abilities of athletes. Thus, at the earliest stage of athletic development, the emphasis should be on the play/game and natural forms of movement, and at the later stages, after the proper movement technique has been adopted and perfected, the emphasis should be on sport-specific training.
Gradation – progression from simple to complex, from easy to difficult, and from known to unknown exercises.
Emphasise quality (short-lasting/intense) over quantity (long-lasting/exhausting). It is known that certain muscle fibres, depending on the type of training, can change to either fast or slow muscle fibres. The aim of speed training is to underpin fast muscle fibres’ function, therefore, running long stretches should be avoided.
Emphasis on the development of certain basic types of speed expression (reaction time, single movement speed, frequency of movements) should be in harmony with the sensitive period.
Always ensure enough time to learn, master, and perfect the proper movement technique.
In sports where the maximum running speed is rarely achieved, the emphasis should be on developing acceleration and not maximum speed.
Young athletes should be in a rested state at the beginning of speed training since it is focused on the development of the central nervous system functions; therefore, to achieve the desired results, speed training should be planned as a separate training unit or in the initial part of a technical-tactical training session.
Prepare for a training session using a dynamic warm-up. Avoid static stretching exercises since they reduce movement speed and explosiveness.
Onset of fatigue in athletes hinders the desired training effects, so it would be better to stop the training in this case.
Since the central nervous system is under a great stress, do not plan speed training on two consecutive days. It is preferable to plan speed training after a day with lighter physical activities or after a day of complete rest.
Simultaneously, provide enough time for the development of other motor abilities – coordination, strength, and flexibility. Well-coordinated athletes more easily adopt the proper movement technique and have a more developed dynamic balance. Strength training ensures an increased ground reaction force, that is, it increases athletes’ ability to generate greater force that acts on the surface during movement on the field/court, thus improving speed at which the force is applied to the surface. Emphasis in strength training is also on the development of the central part of the body to ensure the stability of the core during running. Flexibility and mobility provide the necessary range of motion to generate the desired movement forces.
At the later stages of athletic development, connect speed development exercises with sportspecific techniques.
If you want to learn about the additional principles of speed training or how to design traning to enhance speed and agility of youth athletes relative to the stages of athletic development look for our resources: book set „Formula for Success in Sports “ and video series „Integral Physical Conditioning for Young Athletes“.
Wishing you success,
Igor Macner
