In order to become more efficient and challenge this energy system, speed work must stay in
within 2-8 seconds, which is approximately 20- 80 yards.Please also note that one of the
most important elements of speed training that many coaches still don't follow is the fact
that speed work requires full recovery. It may not be glorious and exciting, but in
the short and long term, learning to evolve from basic to complex movements will always
reap the greatest rewards.Your athletes must learn how to stabilize and absorb forces appropriately. This
means that performing any thing longer than 7-8 seconds, you are training outside this energy
system. That means athletes must rest between 2-3 minutes, minimum, between every repetition of speed
work.It also takes roughly 36-48 hours to fully recover from a speed workout since it
places so much stress on your central nervous system (CNS). There is too much emphasis
on running pretty nowadays. Give your athletes the tools they need to succeed starts by
getting them ready to compete the right way.Speed WorkIf you are performing 100 meter runs
or repeat 40 yard sprints with little rest, you are not doing chaussures puma real speed work!Speed
work is performed in the Anaerobic Phosphagen Energy System. The key is to land softly
and absorb the forces created with the muscles (not the joints!). Otherwise, not only will
athletes be slower and less powerful, but the likelihood of injury is increased greatly.The warm
up exercises should be structured from the most basic, low intensity exercises and should progress
through to the more complex movements that simulate the speeds athletes will be moving during
practice and competition.You want to take advantage of the hard work you put into your
practices, not start out at an immediate disadvantage because of tight, cold muscles that just
won't produce. Don't get me wrong, there is a time and a place to work
on mechanics, but as a coach, you must train the entire athlete. However, because these
exercises require so much power and coordination, there needs to be progression in the structure
plyometric training (like all other aspects of training). There are too many aspects of speed
training and conditioning to only be focused on exit angles, shin angles, etc.If you truly
want your athletes to have dominant speed and reach Tn Requin their full speed potential then you
must incorporate a total training program. Coaches spend all of their time talking about body
angles, and positioning, and are neglecting to actually train their athletes. Studies show that certain
types of stretching, prior to activity reduces power output, therefore reducing sprint speed.Think about it:
How often during a practice or competition does an athlete hold a stretch position as
part of their sport? I can't think of any either. For example, many coaches are
still using static stretching as a way to get athletes loose during the warm up.
Unfortunately, this outdated method actually reduces speed and power. This basically means you can not
perform speed work everyday or on back to back days!Power Training - PlyometricsPlyometrics are an
excellent supplement to your speed, strength and power training program. If you are landing quietly
then you are probably on the right path. That's why, during the warm up, it
is important to put athletes through exercises that are similar to the types of movements
they'll be going through during practice and competitions. I'm sure you have done bounding exercises,
box jumps or medicine ball throws before. Let's take a brief look at some of
the major components that should be in every athlete's speed training workouts.Warming upIf you want
to be ready to perform speed work or compete at full speed, you have to
get warmed up properly. Because it is so demanding on the body, if athletes don't
recover fully between every repetition, they can not develop the coordination to continue to make
improvements. They can greatly improve your power levels and help increase body control since they
deal with moving your own bodyweight. The question is, how do you know whether athletes
are actually benefiting from these activities instead of putting themselves at risk for injury?Athletes always
want to do the most advanced, most technical movements that they see the professional athletes
doing in their training. If we jump right into single leg bounds or depth jumps,
without the proper progression, then we are putting our bodies at risk for avoidable injury.Patrick
Beith is a Performance Consultant for Athletes' Acceleration, Inc, http://www.AthletesAcceleration.com To learn more about speed
training and for free access to Coach Beith's Speed Training Report - Secrets to Developing
Dominant Speed visit: http://www.CompleteSpeedTraining.com.
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