Training methods and programs can develop your power, speed and strength for any particular sport or activity you engage in. Power is the ability of your muscles to perform a task or movement in an explosive manner. Strength training is designed to train your muscles to overcome a resistance or load in a coordinated effort. Speed is the ability to overcome resistance in a set amount of time.
Strength
Strength training focuses on using weights or resistance to improve your muscles' ability to lift more or do more work. This style of training involves using exercises like squats, dead lifts, bench press, chin-ups and dips to strengthen major muscle groups for your particular sport. Increasing your strength, you are able to perform faster with maximum output because your muscles are able to overcome resistance better, but more importantly produce stronger, more forceful muscle contractions during your activity.
Power Demands
Power harnesses your strength and speed to perform a movement. Training for power requires you to use a resistance or weight load and repeatedly perform the movement in a dynamic, explosive manner. An example of this is a sprinter or runner; taking off from the starting blocks requires explosive strength and speed to start running to the finish line. Adrian Facconi with Cool Running New Zealand recommends running up a steep hill to train your muscles to "spring" in your running stride.
Speed Training
Training for speed seems straightforward; perform your activity or sport over and over working to get faster. Training for speed requires the ability to accelerate fast from a standing position or a slow jog, according to Derek Hansen, CSCS of SPS Athletic Training Group. Generating speed requires nerve and impulse control and strength in your muscles. Speed requires a high output of energy and strength. Hansen recommends only training for short times because you can tax your nervous system to exhaustion quickly. Recommended training intervals shouldn't be more than 300 meters for team sports, such as football, soccer, basketball, lacrosse and track and field events.
Plyometrics
Plyometrics is a protocol used to develop strength, speed and power for various types of sports. Plyometrics require your muscles to contract while overcoming a lengthening phase and producing maximum strength in the shortest amount of time. According to Denis Knowles of Coachr.org, the faster a muscle is stretched, the greater the power output during the contraction phase of the muscle.
Stretching
Hansen states that to perform faster and with greater strength and speed, stretching helps to elongate your stride or ability to move. Stretching should concentrate on elongating your muscle overall and focus specifically on the sport you engage in. This is for two purposes: passive stretching elongates your muscles and helps them warm up and also cool down from everyday activities and training. Second, dynamic stretching related to your sport works on the elastic properties of your muscles and connective tissues. Dynamic stretching works on your nervous system that coordinates movement, power and strength so you can produce more power, strength and speed.
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