Speed is defined as the quickness of motion or an action. It is the hardest and most difficult skill to improve when compared to factors like strength and endurance. A vital component to any sport, it is important to know what type of workout can improve speed as well as the most efficient ways to implement them into an exercise regimen. Although some people are genetically gifted to perform faster than others, anyone can increase their speed with training. Speed training is not ideal for those beginning an exercise program since the probability of injury increases drastically. As always, consult with a trained professional and doctor before training to improve speed.
Anaerobic Activity for Speed
The energy needed to improve speed comes from any anaerobic activity or activity that doesn't involve oxygen, like weight training. Anaerobic exercise consists of short bursts of high-intensity movements followed by brief, low-intensity, active recovery. Such activities will cause the body to increase muscle mass and metabolism, which are to important factors of speed improvement. Unlike aerobic exercises -- exercises that use oxygen -- anaerobic exercise trains the body to exert more power and force needed to go faster.
Types of Workouts
Back squats, front squats, lunges, step-ups and single-leg squats all can be incorporated in to your workouts to increase speed. These all focus on building muscle and exerting power that allows you to go faster. Plyometrics, or jumping exercises, are anaerobic activities that are ideal for enhancing speed. According to International Track & Field Coaches Association, anyone using plyometrics should first be able to squat 1.5 times their body to avoid injury.
Periodization
Plan your speed training workouts strategically. Do not overwork or overtrain, which can lead to a muscle pull, strain or exhaustion. Any workout involving speed training should follow a period of light to moderate training. To avoid training plateaus and injury, follow a periodized program. Periodization is the purposeful planning of sets, reps and speed of lifting that increases slowly over a specific amount of time. Warm up and stretch before beginning any workout, especially speed training.
Warnings
Training workouts to improve speed should not be done if you are just beginning an exercise program. These workouts are high-intensity training and cause the heart rate to shoot up quickly, which can lead to serious medical complications if you aren't trained for them. Precise form, body alignment and control of movement is also important to adhere to when training to improve speed. Ignoring these factors can lead to injuries that are sometimes irreversible. If you are new to speed training, consult with your doctor first and, if given clearance, try incorporating short phases of speed, anaerobic training into an existing workout regimen.
Expert Insight
According to the Memorial Hermann Sports Medicine Institute, one of the biggest misconceptions in speed training is that fast sprinters "run light." They reported that world-class sprinters are some of the strongest, most powerful athletes in the world and the time training to improve is what sets them apart from any other athlete. In a 1999 study conducted by the KIHU-Research for Olympic Sports, researchers found that muscle power developed from explosive strength training produced a vast improvement in speed performed by well-trained endurance athletes.
References
- Memorial Hermann Sports Medicine Institute; Tips for Improving Running Speed
- "The American Physiological Society"; Explosive-Strength Training Improves 5-KM Running Time by Improving Running Economy and Muscle Power; Paavolainen et. al; 1999
- Training for the Improvement of Maximum Speed: Flat Running or Resistance Training
- Merriam-Webster: Speed
- Mixing Weights and Plyometrics for Maximum Results
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