"Speed kills" is a phrase used by coaches in many sports, and speed is an inherent advantage to those who possess it in the sporting arena. A speed training program is essential to athletes who participate in sports that require fast and dynamic movement--examples are basketball and football--where success is determined by how fast you can get to points on the field and the necessity to beat an opponent.
Speed Physiology
Speed is determined by fast-twitch muscles fibers. Fast-twitch fibers are determined by a fast contraction time and a resistance to fatigue. An athlete with high fast-twitch muscle fiber strength would be good at exercises such as sprinting, jumping, bounding or other dynamic power-oriented movements, such as throwing a punch or an object.
Speed Training Program
A speed training program is designed to increase and strengthen muscles, and in particular develop the fast-twitch muscle fibers. Repetition of exercises that involve moving quickly and accelerating on a repeated basis is a staple of speed training. Not only does this fatigue the muscles and build strength and power, it also helps condition the neuromuscular system to improve the firing patterns of fast-twitch muscle fibers. An instructional video illustrating different kinds of training to condition fast-twitch muscle fibers is available in the Resources section.
Measuring Speed
The effect of speed training can be measured, and it is important to measure speed before a training program is undertaken and at intervals during the speed training plan to gauge improvement. Recognized tests to measure speed can be straight line tests such as timing a 40-yard sprint, commonplace among NFL teams, or agility tests such as the Illinois agility test that includes not only acceleration but also agility and turns.
Warm Up
It is important when doing speed training to incorporate a full warm-up and cool-down. The body is put under a lot of strain when training for speed, and warming up thoroughly will reduce the risk of muscle strains and tears.
Speed Coaching
Speed training can be done alone; however, enlisting the help of a personal trainer or a professional speed coach can improve results, or even add direction and encouragement to your training program.
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