Is Speed Training Worth It?
In literature, it is often stated that speed is a motor ability that is genetically determined. From an outside perspective, this could be interpreted to mean that investing time in developing the speed of young athletes is not worthwhile since the genetic potential acquired at birth cannot be significantly improved.
It is true that the proportion of (fast or slow) muscle fibers in our muscles is genetically determined. With appropriate training, only 10-13% of the "undetermined," so-called intermediate fibers, can be converted into fast muscle fibers desirable for speed development.
Is it worth wasting valuable time for just a 10% improvement in speed? It might seem that speed training has no purpose, doesn’t it?
Nothing could be further from the truth because the proportion of muscle fibers is only one of the factors that influence speed.
Why Most Young Athletes Don’t Reach Their Speed Potential
The reality is that a very small number of children and young people will, in their lifetime, reach their genetically determined potential for speed. This is especially likely with the current generation.
Why? The reasons are numerous. Here are just a few:
Children today are much less active, resulting in an epidemic of obesity, spinal issues, and improper posture, which clearly negatively affect speed development.
Children, for various reasons, are not involved in activities that teach them the basics of proper movement (e.g., ABC running drills).
Due to early specialization in sports and a focus on developing technical-tactical skills, the optimal, progressive, and long-term development of speed is neglected.
Consequences of Neglecting Speed Training
Inefficient movement on the field.
Reduced athletic performance.
Increased risk of sports injuries.
Inability to reach full athletic potential.
Speed Potential Is Greater Than You Think
Today’s children and youth are far from reaching their genetically determined speed thresholds, and their actual potential for improvement is not 10% but likely 20%, 30%, or even more for some individuals.
Forget the title of this blog. It is a big lie.
Speed training is essential in today’s sports.
Remember this: SPEED IS A SKILL that can and must be systematically improved, especially in today’s generation of young athletes.
When to Begin with Speed Training
There are no barriers to starting this process as early as primary school age, where diverse activities such as games and relays should ensure fun and allow children to explore their own movements and mobility.
Coordination as a Foundation
It’s crucial that alongside speed development, young athletes also work on developing other motor abilities. At earlier stages of athletic development, this primarily means coordination.
Well-developed coordination ensures the proper development of the neuromuscular system and enables efficient execution of various speed-development activities.
At later stages of athletic development, intermuscular coordination is developed, with increasing emphasis on strength development, which ensures:
Prevention of sports injuries.
The ability to generate greater forces during movement (higher speed).
Balance in strength among different muscle groups.
Core stability.
The Truth Behind Speed Training
If someone tells you that systematic training can only improve speed by 8-10%, don’t take it seriously. The young athlete you are training may, due to various circumstances, have only reached part of their genetic potential, and it is up to you to uncover hidden reserves with proper training.
As the young athlete progresses in their athletic career, they will approach their genetic threshold. Progress through speed training will become smaller, and the time invested will increase. However, for most of today’s young athletes, that moment is still far away.
Ready to Unlock Young Athletes' Full Speed Potential?
This journey is detailed in our video content "Speed and Agility Training," which is part of our new resource for youth coaches, "Integral Physical Conditioning for Young Athletes."
In this resource, we present:
Dynamic warm-ups.
Proper running techniques.
Fast footwork, reaction speed, and first-step quickness.
Acceleration, change of direction (COD), and agility training.
Speed training is the foundation of elite athletic performance.
Are you ready to help your athletes dominate their sport?
After years of working with young athletes, we’ve distilled our most effective methods for speed, strength, coordination, and power into a comprehensive training resource: 4 video modules, 282 minutes of proven strategies, and tools we use to develop champion athletes across all sports, genders, and age groups.
Don’t miss this chance to elevate your coaching.
Click below to access 'Integral Physical Conditioning for Young Athletes' and help your athletes reach their peak potential.
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Wishing you success,
Igor Macner
