Developing Speed

Chapter 1: Introduction to Developing Speed

  • The book is titled "Developing Speed" and is part of the Sport Performance Series.
  • Edited by Ian Jeffreys.
  • Copyrighted in 2013 by the National Strength and Conditioning Association.
  • The book emphasizes that athletes typically want to improve sprint speed, as it's often crucial for distinguishing between good and great athletes.
  • Examples: soccer striker beating defender, tennis player reaching a shot, receiver outrunning defense.
  • Speed is a trainable component despite genetics playing a role.
  • The book aims to provide athletes and coaches with tools to improve speed using a well-designed, scientifically-based program.
  • It gathers insights from leading authorities in speed development and sport-specific speed training.
  • The book offers background knowledge and practical application, explaining how speed training works and the purpose of drills and exercises.
  • This enables informed decisions about training and adaptation to specific needs.
  • It highlights the importance of transferring general speed improvements to sport-specific performance.
  • It includes sections on constructing general speed programs and developing speed for specific sports.

Chapter 2: The Nature of Speed

  • Chapter emphasizes the importance of speed in sports, noting its impact on superior performance.
  • Speed tests are widely used for talent identification and performance monitoring.
  • Traditionally, speed was seen as a genetic trait; however, today it is recognized that training can significantly improve speed.
  • Fundamental knowledge of factors that contribute to speed is essential to maximize training benefits.
  • The chapter aims to provide a general understanding of the science behind effective speed performance.
  • Coaches and athletes can adapt practices to create an ideal training environment for any situation by understanding scientific concepts.
  • Defining Speed:
    • In scientific terms, speed = distance / time, measured in meters per second.
    • In performance terms, speed is the time taken to cover a given distance.
    • Sport-specific speed development programs should consider this difference.
  • "Gamespeed" is the application of speed in a sport-specific context for maximizing performance.
  • It considers factors like typical distances, movement directions, trigger signals, and required actions.
  • Chapter 5 covers a system to evaluate sport speed requirements, and Chapter 6 applies this system to specific sports.
  • Potential For and Limits of Speed Development:
    • A genetic ceiling exists for top speed, limiting the potential to become a sprint champion.
    • Most athletes do not reach their genetic ceiling.
    • Speed development programs are fundamental for total performance enhancement.
    • Principal genetic limits:
      • Muscle fiber type: higher percentage of fast-twitch fibers (Type IIa and Type IIx) is beneficial.
      • Fiber activation: ability to recruit Type II muscle fibers, especially Type IIx, is crucial.
      • Body structure: lever lengths (arms and legs) affect the capacity to move rapidly and are genetically determined.
    • Training can affect muscle fiber characteristics and activation.
      • Endurance training can lead to Type IIx fibers taking on characteristics of Type IIa fibers, reducing force capacity.
      • Resistance training with slow movements can also change fiber characteristics.
      • High loads or high speeds are required to develop the capacity to recruit a high proportion of Type IIx fibers.
  • Improvement of speed capacity, especially as it relates to sport performance, is the focus of a speed development program.
  • Sprinting can be viewed in two ways: * A finely coordinated motor skill, emphasizing finely tuned movements. * A ballistic activity, with the body driven forward as a projectile in a series of muscular efforts.
    • Training for speed is multidimensional and must involve a range of activities that address all contributing factors.
  • Determinants of Running Speed:
    • Stride cadence (number of strides per second) and stride length (distance traveled per stride) are key factors.
    • Effective stride length focuses on the distance traveled by the athlete’s center of gravity per stride.
    • Stride cadence varies based on ground contact time rather than cycling the legs faster.
    • Stride length is generated during stance phase (foot contact with ground).
    • A running stride can be divided into a stance phase and a flight phase.