Speed Development: Understanding the Science, Key Components, and Training Strategies

How can we get speed?

Achieving greater speed is a complex, multifaceted endeavor that requires a synergistic approach, integrating targeted strength and power development, refined movement mechanics, specific energy system conditioning, and meticulous recovery strategies.

Understanding Speed: The Science

Speed, in an athletic context, refers to the ability to move the body or a body part quickly from one point to another. It is not merely about how fast one can run in a straight line, but encompasses acceleration, maximum velocity, and the ability to change direction rapidly (agility). The development of speed is fundamentally rooted in the interplay of several physiological and biomechanical principles:

• Neuromuscular Efficiency: This refers to the nervous system's ability to activate muscles rapidly and forcefully. Key components include:
  • Motor Unit Recruitment: The ability to activate a greater number of high-threshold motor units (fast-twitch muscle fibers).
  • Rate Coding (Firing Frequency): The speed at which motor units send impulses to muscle fibers. Higher firing frequencies lead to greater force production.
  • Intermuscular Coordination: The ability of different muscles to work together efficiently.
  • Intramuscular Coordination: The ability of muscle fibers within a single muscle to contract synchronously.
• Biomechanics of Movement: Efficient movement patterns minimize wasted energy and maximize propulsive forces. Crucial aspects include:
  • Ground Contact Time: The duration the foot spends on the ground during each stride. Shorter contact times are associated with higher speeds.
  • Stride Length and Stride Frequency: The distance covered per stride and the number of strides per unit of time. Optimal speed involves a balance between these two, often favoring increased stride frequency at higher velocities.
  • Force Production and Application: The ability to generate high forces into the ground (vertical and horizontal) in a very short period.
• Energy Systems: While sustained speed relies on anaerobic glycolysis, maximal short-burst speed (e.g., a 10-meter sprint) is predominantly powered by the ATP-PC (Adenosine Triphosphate-Phosphocreatine) system, which provides immediate, high-power energy for up to 10-15 seconds.

Key Components of Speed Development

To effectively increase speed, a holistic training methodology must be employed, addressing the underlying physiological and mechanical determinants.

• Strength Training:

  • Purpose: Builds the foundational capacity to produce force. Relative strength (strength per unit of body mass) is paramount.
  • Focus: Compound movements that mimic athletic actions.
  • Examples:
    • Lower Body: Squats (back, front, goblet), deadlifts (conventional, sumo, Romanian), lunges.
    • Upper Body/Core: Overhead presses, rows, pull-ups, planks, anti-rotation exercises.
  • Application: Periodized programming moving from general strength to more specific power development.

• Power Training (Plyometrics):

  • Purpose: Bridges the gap between strength and speed by enhancing the rate of force development (RFD). It improves the stretch-shortening cycle (SSC), where eccentric loading is rapidly followed by concentric contraction.
  • Focus: Explosive movements that minimize ground contact time.
  • Examples:
    • Lower Body: Box jumps, broad jumps, hurdle hops, depth jumps, bounds.
    • Upper Body: Medicine ball throws (overhead, chest pass).
  • Considerations: Requires a solid strength base to prevent injury. Emphasize proper landing mechanics.

• Speed Drills and Sprint Mechanics:

  • Purpose: Refine movement patterns, improve neuromuscular coordination, and enhance sprinting efficiency.
  • Focus: Drills that isolate and improve specific phases of the sprint cycle.
  • Examples:
    • Acceleration Drills: Falling starts, push-up starts, resistance sprints (sled pulls).
    • Max Velocity Drills: Flying sprints (start with a running approach), downhill sprints (slight incline for overspeed training).
    • Technical Drills: A-skips, B-skips, high knees, butt kicks, wicket drills (low hurdles for stride rhythm).
    • Arm Drive: Exaggerated arm swings to improve coordination and propulsion.
  • Key Cues: Maintain tall posture, drive knees forward and up, powerful arm swing, aggressive foot strike beneath the center of mass.

• Agility and Change of Direction Training:

  • Purpose: Develop the ability to decelerate, change direction, and re-accelerate efficiently.
  • Focus: Drills that require rapid shifts in body position and force application.
  • Examples:
    • Cone drills (T-drill, pro-agility shuttle, L-drill).
    • Mirror drills.
    • Reactive agility drills (responding to a visual or auditory cue).
  • Considerations: Emphasize low center of gravity, controlled deceleration, and powerful re-acceleration.

• Energy System Conditioning:

  • Purpose: Enhance the capacity of the ATP-PC system and improve repeat sprint ability.
  • Focus: Short, maximal effort sprints with adequate rest to allow for ATP-PC system recovery.
  • Examples:
    • Short Sprints: 10-40 meter maximal sprints with full recovery (e.g., 1:10 work-to-rest ratio or longer).
    • Repeat Sprint Ability (RSA): Multiple short sprints with incomplete recovery to challenge anaerobic capacity (e.g., 6 x 30m sprints with 30-60 seconds rest).

• Flexibility and Mobility:

  • Purpose: Ensure adequate range of motion at key joints (hips, ankles, thoracic spine) to allow for efficient movement patterns and reduce injury risk.
  • Focus: Dynamic stretching as part of a warm-up, static stretching post-training.
  • Examples: Leg swings, hip circles, walking lunges with rotation, foam rolling.

• Recovery and Nutrition:

  • Purpose: Essential for adaptation, muscle repair, and preventing overtraining.
  • Focus: Adequate sleep, proper hydration, nutrient-dense diet (sufficient protein for muscle repair, carbohydrates for energy, healthy fats), and active recovery strategies.

Programming Considerations

Effective speed development is not about random drills but a structured, progressive plan.

• Periodization: Organize training into phases (e.g., off-season for strength, pre-season for power and specific speed, in-season for maintenance).
• Progressive Overload: Gradually increase the demands on the body (e.g., higher intensity, more volume, shorter rest periods).
• Specificity: Training should mimic the demands of the desired speed outcome (e.g., linear sprinting for track, multi-directional for team sports).
• Individualization: Programs should be tailored to an individual's current fitness level, training history, and specific goals.
• Warm-up and Cool-down: Always begin with a dynamic warm-up to prepare the body and end with a cool-down to aid recovery.

Common Mistakes to Avoid

• Insufficient Warm-up: Skipping a thorough dynamic warm-up significantly increases injury risk and limits performance.
• Over-reliance on Gimmicks: While tools like speed ladders have a place, they are not a substitute for fundamental strength, power, and sprint mechanics training.
• Lack of Rest: Speed training is highly demanding on the central nervous system. Inadequate rest between sets and training sessions hinders adaptation and leads to fatigue.
• Ignoring Technique: Sloppy technique reinforces inefficient movement patterns. Focus on quality over quantity.
• Skipping Strength Training: Without a strong foundation, power and speed gains will be limited and injury risk elevated.

In conclusion, developing speed is a comprehensive journey that requires dedication to a well-rounded training program. By systematically addressing strength, power, technique, energy system development, and prioritizing recovery, individuals can significantly enhance their athletic speed and performance.