ASCA

Australian Strength & Conditioning Association

LEVEL 1
Strength & Conditioning Coach Accreditation Course

MODULE 4 | SPEED TRAINING FUNDAMENTALS

THIS
MODULE

 Speed terminology.
 Sub-qualities of speed.
 Acceleration.
 Max velocity.
 Speed endurance.
 Speed reserve.
 Change of direction (COD).
 Agility.
 Repeat sprint ability.
 Linear speed and COD testing.
 Strength training for speed.
 LEARNING OUTCOMES &
PERFORMANCE OBJECTIVES

Learning Outcomes (Theory) Performance Objectives (Practical)

Create a 30 min session plan that includes each sub-
Define linear speed and explain it’s sub-components
quality of Sport speed (Acceleration, top speed, COD
acceleration and max velocity.
and agility).

Define Agility and explain its sub-components Create a 15 min session plan for RSA including intensity,
Deceleration and COD. distance, reps and rest.

Outline the desired distance, intensity and rest

Demonstrate drills for acceleration mechanics.
requirements for acceleration and top speed training.

Outline tests used to assess both linear speed and COD. Demonstrate drills for learning max velocity mechanics.

Identify the strength training protocols for improved

speed performance at a youth and sub-elite level.
 SPORT SPEED
TERMINOLOGY
TERMS DEFINITION

Speed The time taken to move between two points, (distance / time)

Acceleration The rate at which the speed of an athlete changes with time

Maximum Velocity The highest possible speed an athlete can attain

Speed Endurance The ability to prolong the amount of time where a near maximal speed can be maintained

Repeat Sprint Ability (RSA) The ability of an athlete to recover and maintain maximal effort during subsequent sprints

Agility A rapid whole-body movement with change of speed or direction in response to a stimulus

Change of Direction (COD) Any activity that involves a rapid whole-body movement with a pre-planned change of direction.

Deceleration The ability to decrease one's speed (velocity)

SUB-QUALITIES OF
SPORT SPEED

 Acceleration

 Top Speed / Maximum Velocity

 Speed Reserve

 Change of Direction (COD)

 Agility

 Repeat Sprint Ability

 Speed Endurance
LINEAR
SPEED

Max Speed Speed

Acceleration RSA
Velocity Reserve Endurance
ACCELERATION

 Acceleration = the rate of change in

velocity.
 Typically, in sports it has implied speed
over the first 5–10m from a stationary start.
 However, it also includes the rate of
change in velocity from different starting /
moving positions.
 Acceleration efforts can stem from
stationary starts, rolling starts, shuffling,
jockeying backpedalling etc.
 Therefore, acceleration should be trained
from all upright or dynamic transitions as
listed above.
TRAINING
ACCELERATION

 Wall Acceleratory Drill (posture and position)

 Resisted Acceleration: Weighted sleds, run rocket, strength bands, wearable
resistance. Horizontal push drills, horizontal pull drills.
 Assisted Acceleration: Bungees, down hill, towing.
WALL ‘A’ DRILL
TWO & THREE POINT STARTS
TOP SPEED / MAX
VELOCITY

 Max Velocity = Highest speed attained during a speed episode.

 Approx. 30 to 40m in a field sport athlete and 40 to 60m in a track sprinter.

 When athletes initiate the sprint effort from a rolling start, the time and distance
needed to reach maximum running velocity is greatly reduced. Therefore, in a
30m effort, 15m are covered at near maximum velocity.

 Athletes with high max velocities also accelerate faster.

TRAINING TOP SPEED /
MAX VELOCITY

 Technique:
• Foot strike, foot recovery and stride cycle.
• Front side and back side mechanics.
 Marching drills.
 Skipping drills.
 Build ups.
 Sprint stride sprint.
 Tempo training (rhythm and technical flow).
ANKLING
STEP OVERS
‘A’ MARCH & SKIPS
LINEAR SPEED MECHANICS FROM
UPRIGHT START
GROUP DISCUSSION
TOPICS

 Not every athlete will or should look like a 100m sprinter when they run, Sprint form quality should
be appropriate to the athlete and the sport.

 Athletes have different limb lengths, joint orientations, muscle insertion points, movement
restrictions, fibre type ratios, body fat levels etc. All of this leads to various styles of movement.

 It’s good to think of technique drills as ‘corrective’, that is, an athlete only needs a drill if a specific
aspect of their form is inefficient or problematic.

 Strength and Mobility influence position and posture in sprint efforts.

PROGRAMMING

Guidelines

Distances

Reps

Rest
GUIDELINES

 The QUALITY of speed training is more

important than the VOLUME completed.

 An ACCELERATION focus is a positive

start.

 If you want your athletes to be faster, they

MUST SPRINT.
LINEAR
SPEED

Team session general guide:

Less than or equal to 40m per rep.

Approx. 1 min rest per 10m.

Less than 300m total volume.

CONTEXTUAL REST REQUIREMENTS FOR
SPRINT EFFORTS

Sub-Max efforts / GPP / Developing Athletes Maximal efforts/ SPP / Advanced Athletes
DISTANCE REST DISTANCE REST
10m 30 – 45 sec 10m 60 - 90 sec
20m 60 – 90 sec 20m 2 - 3 mins
30m 90sec – 2 mins 30m 3 - 5 mins
40m 2 mins – 3 mins 40m 4 - 6 mins
60m 3 mins – 4.5 mins 60m 6 - 8 mins
SPEED RESERVE
(CHARLIE FRANCIS)

By training an athlete to be faster, you can increase not only maximal acceleration and maximum
speed, but also all sub-max speed activities. If you increase an athlete’s maximal acceleration and
speed, all sub-maximal capabilities are easier.

Example: A rugby player has a maximum speed of 9 m/s, he reaches that speed four to eight times
during a game, this presents as a significant stressor. However, if the athlete has a maximum speed of
10 m/s, efforts involving 9 metres per second are less stressful. (Repetitions at 90% max speed rather
than repetitions at 100% max speed).
Athletes that only practice at “practice-speed” will never
reach their speed potential and may be at higher risk for a
hamstring strain when they are required to sprint at maximal
capabilities, especially for repeated efforts.
SPEED
ENDURANCE
 Speed-endurance is the ability to prolong the amount of time where a near
maximal speed can be maintained.

 During activity such as this, accumulation of blood lactate disturbs the excitation-
contraction coupling and cross-bridge formation.

 The term is aimed at Long Sprinters (200 – 400m).

 Keeping great form, staying relaxed and maintenance of hip height at the back end
of the race is key.

 Speed Endurance in field sports is rare e.g. Running an extended distance (70m +)
towards a try line without being tackled.
REPEAT SPRINT ABILITY
(RSA)

Repeat Sprint Ability (RSA) describes the ability of an athlete to recover and maintain maximal effort during
subsequent sprints.
It is often trained and measured via high-intensity sprints, interspersed with brief recovery bouts (≤30 seconds).

GUIDELINES
Intensity 95 – 100%
Distance per rep 10 – 40m
Volume Less than 300m total
Work to Rest Ratio 1:5 -10
Frequency 1-2 x a week
CHANGE OF
DIRECTION (COD)
 COD = the ability to rapidly change direction while maintaining good body mechanics / coordination.

 COD can be seen as a linear sprint – transition – linear sprint.

However

 Multi-directional movement patterns require body control, balance and coordination and have less linear speed
qualities.

 Sport and Position specific movement patterning and training is key.

TRAINING
COD

 Eccentric leg strength.

 Elastic strength.
 A COD is followed by a linear acceleration.
 Any pre-programmed drill where at least one COD task is required.
 Should include technique assessment of deceleration, plant, cut and re-acceleration.

Movements Drills
Deceleration & Braking Pro-Agility
Shuffles, Jockeying T-Drill
Open Hip Step 5-0-5
Crossover Step 5-5-10
Cutting – Plant Step Zig Zag Drills
OPEN HIP DRIVE
CROSS OVER STEP
REACTIVE 5-0-5
AGILITY SQUARE
 AGILITY
TRAINING
 ‘A rapid whole-body movement with change of velocity or direction in response to a stimulus’.
 The reactive component of agility is what distinguishes it from change of direction speed.
 Reactive components include visual processing, timing, perception, reaction time, anticipation,
situational experience, pattern recognition.

3 PHASES OF AGILITY TRAINING

1 2 3
Closed Pre-planned drills Add Reaction to drills: Mirror and Add Chaos & Decision Making
(COD) : Master fundamental Shadow drills, COD on reaction to drills: 1v1, 2v2, Small sided
movement patterns: to visual or auditory stimulus. games etc.
Deceleration, shuffle, backpedal,
crossover step, open hip step,
cutting plant step etc.
COACHING SPEED:
THE 3 Ps

POSITION Posture, body position, mobility Core strength, stiffness, ROM

Acceleration and Max Velocity technique

Technical competence
PATTERN Use drills to correct poor technique
Utilise drills for mechanics
Best used as a part of the warmup

Increasing strength in youth athletes makes them faster.

POWER Increase strength, power and RFD
Advanced athletes focus on specific speed strength
TESTING
LINEAR SPEED

 Linear sprint for distance:

• Common distances: 5m, 10m, 20m, 30m, 40m.
• Longer sprints may include splits for acceleration.

 Flying sprints (max velocity).

 Timing gates improve reliability.

 Weather conditions, wind and running surface can affect results.

 Should include technique assessment of acceleration, transition and sprint (depending on distance covered).
.
LINEAR SPEED TEST:
40M SPRINT

 Need timing gates for Acceleration and Max velocity measures.

 Gives coaches 3 scores:

1) Acceleration: 0-10m split (< 1.7 sec is very good).

2) Max velocity: 30m – 40m split (>10m/sec is very good).

3) Total time: 0-40m max speed measure (<4.9 is very good).

TESTING
COD SPEED

 COD speed is useful in performance testing to determine areas for physical / technical improvement.

 10sec rule – test should not exceed 10sec.

 Common COD tests include:

• 5-0-5.
• Pro Agility (5-10-5).
• T – Test.
Remember to include technique
• AFL Agility.
assessment of deceleration, plant,
cut and re-acceleration.
COD TEST:
5-0-5
 Developed in 1985.

 Uses one single 180 degrees change of direction.

 It is commonly thought that the 5-0-5 agility test can distinguish

between dominant and non-dominant leg performances.

 Each participant MUST complete a MINIMUM OF THREE

EFFORTS, each separated by a 2-3 minute rest if reliable results
are desired.

 Mean score (seconds) = (#1 effort + #2 effort + #3 effort) ÷ total

number of effort (e.g. 3).

 Technique in HOW the athlete turns should be observed closely

5-0-5 TEST
T-TEST
PRO-AGILITY (5-10-5)
COMPARISON OF A 180° CHANGE OF DIRECTION (COD) DURING A
TRADITIONAL 505 ON THE RIGHT AND LEFT SIDES

Nimphius,S.,Callaghan,S.J.,Bezodis,N.E.,& Lockie,R.G. Change of Direction and Agility Tests:

Challenging Our Current Measures of Performance. Strength & Conditioning Journal 40(1):26-38, February 2018.
 EXAMPLE 30MIN SPEED,
COD, AGILITY SESSION

Phase Drills Time

Warm Up Dynamic warm up including posture, positions and pattern drills 8 mins
Acceleration 3 x Rolling start into 10 – 15m acceleration 4 mins
COD 3 x T drill (5m sprint, 2.5m shuffle, 5m sprint, 2.5m shuffle, 5m sprint) 6 mins
Agility (reaction) 3 x Defensive mirror drills in 5 x 5m square (10 sec efforts) 3 mins
Max velocity 3 x 40m sprint 9 mins
STRENGTH FOR SPEED –
YOUTH AND SUB-ELITE
 Increasing any component of strength in youth will increase speed.
 Assess training age for volume and intensity parameters.
 A combination of max strength, explosive strength and reactive strength is best.

Max Strength – Explosive Strength –

produce high forces, increase RFD, apply force quickly,
increase motor unit recruitment stiffness, coordination

Squat Medicine ball throw to jump

Deadlift Medicine ball throw to sprint
RDL Various Horizontal jumps
Nordic curls Various Vertical jumps
Step ups Bounding
Lunges Loaded sprint activities

Exercise examples for each strength component

GROUP ACTIVITY –
SESSION PLAN

Create a 30 min session plan that includes

the following:

 Warm up.
 Acceleration efforts.
 COD drills.
 Agility drills.
 Max velocity effort/s.

Note: be sure to include distance, reps, sets,

intensity and rest.