Speed

Speed is the physical quality that allows us to make a gesture or movement in the shortest
time possible.

1: There are three types of speed:

- Speed of reaction: the ability to respond to an external stimulus in the shortest time
possible. The nervous system sends a message to the muscle fibres to contract. The
time this takes determines speed of reaction. Example: 100 m. sprint.

- Gestural speed: the ability to perform a movement with a part of the body in the
shortest time possible. Example: throwing a handball.

- Speed of movement: the ability to cover a distance in the shortest time possible.
Example: 60m.

2: Factors that determine speed:

Hereditary or genetic factors:

- Nervous factor - the speed and intensity with which the nervous impulse is sent
- Muscular factor - the amount of fast and slow fibres
- Energy factor - the energy flow and the number of enzymes that participate in the
energy system used also determine the speed

Technical factors:

- Stride width (determining factor in the acceleration phase)

- Frequency of movement (determining factor in the speed phase): the more strides
you take, the more distance you will cover

Other factors:

- Physical - fitness, strength, flexibility and coordination

- Personal - age, sex
- Biomechanical - weight, height, joints etc

3: Evolution and development of speed

- Our capacity for speed improves from when we are born until around the age of 25
- This speed can then be maintained with training
- Training, particularly the reaction speed, can be trained from childhood
4: Systems and methods of training
Speed training must take place at maximum intensity. Volume must be small to not exceed
the limit of anaerobic fitness. It is necessary to warm up thoroughly to avoid injury.

Training to improve reaction speed:

- repetitions : using the same stimulus (eg. the same whistle)

- Variation : change the conditions and situations in which the stimulus appears (eg.
start in different positions)
- Sensory method: learn to anticipate the stimulus

Training to improve gestural speed:

- Sinking method - save the action in muscle memory by performing the action (eg.
using rubber bands)
- Extinction - train other elements that affect gestural speed, like strength, technique
and coordination (eg. agility circuits)

Training to improve speed of movement:

- Develop acceleration speed by improving power and drive capacity (eg. running
uphill)
- Develop maximum speed whilst maintaining stride width and frequency of
movement by running with aids (eg. running downhill)

5. Recovery time

Recovery time should be 24 hours, meaning we can only train speed once a day. Between
speed work training there should be intervals for full recovery.

6. Effects of training

Positive effects of training will be seen after about two weeks, with significant improvement
after a month.

The most important effect of training speed is the improvement to the nervous system and
the improvement of muscle stimulation.