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Speed Training

Speed Training

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Published by TrustedGuideOnly
Speed Training. Top 10 Speed Training Myths
Speed Training. Top 10 Speed Training Myths

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Published by: TrustedGuideOnly on Jan 30, 2012
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Read Pro Quickness Trainer Alex Maroko's highest-rated quickness training article today. 
Speed Training
Top 10 Speed Training Myths
1. Static stretching prepares you to compete/practiceStatic stretching actually reduces power output. Athletes should prepare for practice by doinga dynamic warm up that moves from basic, low intensity movements to faster, moreexplosive movements as the muscles loosen up. You want to simulate movements thatathletes will go through in practice or a game. What happens when you try and stretch a coldrubber band? In a way, you can think about your muscles the same way.2. Strength training makes females too bulkyThis is a popular mindset with many female athletes that we have worked with. Simply look at some elite female athletes like Mia Hamm, Lisa Leslie, etc. These athletes certainly trainwith weights and no one would accuse them of having manly physiques. Strength trainingwill improve performance and reduce injury if done correctly.3. You can't train speedFor some reason it is a popular belief that you are born with a certain amount of 'speed' andyou can't improve it. Nothing could be farther from the truth. Most young athletes are sophysically weak and mechanically out of tune that significant improvements in speed can bemade often just by working on technique and form. Athletes at any age and any level canimprove speed when implementing a complete speed training program designed to improveand develop the entire athlete.4. Training slow makes you fastI don't think coaches directly think this way, but their training implies otherwise. This isespecially true in sports that involve a higher aerobic element such as soccer, field hockey,lacrosse, etc. I see kids out running mileage and doing long slow intervals of several minutesof continuous running. And this will get them in shape. But in games I see kids jogging, jogging and then sprinting at full speed for 20-30 yards, run, jog, sprint for 20-30 yards. If you want kids to improve their acceleration and top speed so they can get to the ball faster orget back on defense, then you have to train by running at full speed in practice.5. You can train hard every dayThe workout itself is only a piece of the training puzzle. It is the time between intenseworkouts, the recovery, where athletes make their improvements. And generally it takes 36-48 hours to recover from high intensity training. If athletes are doing too much, too often theybecome over trained. Coaches can expect to see an increase in injuries, kids complaining thatthey are sore more often, decreased performance, higher levels of fatigue earlier in games. It'salways better to under train an athlete than over train. Err on the side of caution to getmaximal results.
Read Pro Quickness Trainer Alex Maroko's highest-rated quickness training article today. 
6. Strength training will stunt a young athlete's growthThis is another myth held over from a different time. On a daily basis, kids as young as 7years old are playing organized sports year round, tackling, getting tackled, sliding, fallingetc.. These loads on the body can have a much greater physical impact than a well designedstrength training program. Though we don't usually begin training with weights with prepubescent athletes, they can benefit from body weight exercises such as push ups, lunges, situps, etc. This will increase muscular efficiency, speed up recovery, improve coordination andoverall speed.7. The harder the workout, the better the resultSome athletes (and coaches) have this mentality that if a workout doesn't reduce them tocomplete exhaustion and/or make them vomit, that it wasn't an effective workout. I can tellyou that those who have this mentality probably see a lot of injuries and frustratingperformances. The purpose of a workout is to stimulate an adaptation by the body. If the bodyis forced to do too much work in a given time period, it will break down. The skill incoaching is to stimulate the adaptation in the body, without reaching a point of diminishingreturns.8. Interval training is the same as speed trainingRunning repeat 100s, 200s, etc will not improve top speeds. Even running repeat 40s withshort recovery will not improve acceleration and top speeds. Speed work is defined at 2-8seconds of maximal intensity running with full recovery. That means at least 2 minutes of light dynamic movement between each effort. This goes against the experience of somecoaches, but simply put, is the only way to improve speed. An athlete must be able to focuson proper form and maintain intensity in order to get faster. If they do not recover properlyfrom each interval, they will not be able to replicate proper mechanics with consistency andthey can not improve.9. Flexibility won't help you get fasterBoth coaches and athletes spend so much time on the skills of their sport, speed training andconditioning that they often forget a fundamental component of success: flexibility. Afterpractice or a game, the muscles are warm and loose. Now is the time to work on increasingflexibility. So many athletes suffer injuries or compete below their capacity because poorflexibility inhibits their range of motion and speed. We see this often in the hips and hipflexors where athletes' stride length appears conspicuously short. Most often we see this inmale athletes who will lift weights, train hard and then skip out on their cool down andflexibility work.10. Lift your kneesI hear so many parents and coaches yelling to their kids when they want them to run faster orwhen they are beginning to fatigue, "Lift your knees, Get your knees up". This is one of themost backwards cues we can give to athletes. The way to run faster is to apply more force tothe ground. Every action has an equal and opposite reaction, so the more force you apply tothe ground, the more the ground will give back. So when we cue athletes to lift their kneeswe're doing two things incorrectly.

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