SPEED DEVELOPMENT
David Zahradník, PhD.
Projekt: Zvyšování jazykových kompetencí pracovníků FSpS MU a inovace výuky v oblasti
kinantropologie, reg.č.: CZ.1.07/2.2.00/15.0199

Speed can generally be defined as an ability to reach high speed and frequency of cyclic,
single-speed (acyclic) or combined movement through muscle contraction.
Basic areas of speed abilities
Speed ability
Reaction speed
Realization speed
Stimulus
Latency period
Beginning of movement
time

Significant areas of the complex of speed abilities
Speed ability
Reaction speed
Realization speed
Single-speed movement
Cyclic speed
Agility
Speed endurance
(possibility of additional resistance)

Development of speed is closely related to strength development
Strength impulse
Net power output
Stretch shortening cycle (SSC)

Strength impulse which is given by an ability to apply as big force as possible in restricted time
given by a specific sports event. Strength impulse is then equal to the change of momentum of the
athlete or tools.
100
time (ms)
Force at 200 ms
Maximum strength
200
300
400
500
Explosive-ballistic-trained
Heavy resistance-trained
Untrained

Net power output which is understood as the result of the product of applied force and speed while
performing a specific movement within a given sports skill.
Force (F/Fm)
0,3 Vm
0,3 Fm
Maximum power (Pm)
Power
Velocity

Key innate factors affecting speed abilities are as follows:
Qualities of the central nervous system, mainly the speed of stimulus transmission.
The ability of the nervous system to quickly alternate stimulation and decrement during muscle
innervation which directly affects the speed of contraction and relaxation of muscles.
The ability of the central nervous system to react sensitively to only low level of stretch reflex
which appears in the muscle spindle (muscle length sensor) and it evokes subsequent contraction
during muscle stretch.
The ability of intermuscular coordination between antagonist and agonist muscle groups.
First, the amount of creatinphosphate (CP) and ATP for the start of motor activity and second,
available amount of carbohydrates.
Predominance of fast muscle fibers (muscle fibers of type II).

General parameters of load during speed development
Load intensity: maximal
Work interval:             10 to 15s
Rest interval:                 2-5 min
Number of repetitions: 10-15 repetitions
Way of rest:     active
CP resynthesis depending on the duration of rest interval
Duration of rest interval (s)
Repletion of CP (%)
<10
<50
30
50
60
75
90
88
120
94
>120
100

Velocity of running
Ballistic movement
Alternating flight phase and single-leg support phase
Velocity of running is interaction of:
stride frequency
stride length
Stride frequncy seems to be more trainable than stride length

1
Stride length


2
Stride frequency


3
Running velocity


Basic aim of sprint training
Reach high stride frequency with optimum stride length
Explosive take-off with minimum vertical impulse.

Methods of developing speed and agility
Among the key parameters that influence speed, there are:
Force impulse
Net power output
Stretch shortening cycle (SCC)
Stride frequency
Stride length
Primary Methods
The primary method for developing speed is performing proper movement technique of a specific motor
ability.

Secondary Methods
Resistance method

This method includes gravity-resisted running (e.g., uphill or upstair sprinting) or other means of
achieving an overload effect (e.g., harness, parachute, or weighted vest).
Assistance method

Sprint assistance includes gravity-assisted running (e.g., downhill sprinting on a shallow
3-7°slope), high-speed towing (e.g., harness and stretch cord), or other means of achieving an
overspeed effect.

Tertiary methods
Flexibility
Strength
Speed endurance
Load interval: 6-20s (20s-2mins)
Rest interval: 1:4 (1:3)
Load intensity: maximal (maximal)
Way of rest: active (active)

Methods of developing reaction speed
Repetition method
The core of this method is repeated reactions to a given stimulus (e.g. reaction to start-up signal
in swimming).

Sensoric method
The method broadens repetition method. The athlete attempts to subectively assess the duration of
performing the reaction to a given stimulus.

Method of reaction to selective stimulus
A proper reaction to selective stimuli in sports games and resistance sports is often related to
game experience and anticipation.

Specifics of speed development
High heritability
80 - 90% muscle fibers II. Type (fast)
Development of “pure” speed between 12-13 years
The organism must not be tired.
The athlete must be in a good mood and must be self-motivated to train speed.
Speed training must be preceded by good stretching.
All exercises must be carried out with maximum intensity.
The technique of applied exercises must be perfectly mastered.
Speed exercises must be placed at the beginning of a training session.

Děkuji za pozornost