2 Speed

In simple terms, speed refers to how quickly an athlete moves. This may relate to movement of the entire body itself from start to finish over a specific distance (as in a 50m sprint swim) or to how quickly an athlete can move a body part (as in throwing a rapid punch in boxing). Speed is also related to the component of agility, when one quickly changes direction (as in making a rapid turn to avoid an opponent in hockey). In the next section you will further your understanding of speed by exploring biomechanical principles.

2.1 The mechanics of speed

In this section you will investigate the biomechanics of speed in order to buttress your understanding of speed and how to develop it.

Activity 2 Speed mechanics

Allow 40 minutes for this activity

Watch Video 2 and have a look at the glossary below in Box 1. Once you’ve watched Video 2 and completed the reading, fill in the gaps in the statements below which describe how these terms can be applied to a sprinter at the start of a race.

Video content is not available in this format.

Video 2 The science of sprinting

Box 1 Glossary of speed terms

  • Velocity: How fast an object (or person) is moving and its direction
  • Speed: The rate at which an object (or person) covers a distance
  • Impulse: The product of the force generated, and the time required to produce the force (force x time)
  • Force: The product of mass and acceleration or a push/pull exerted on one object by another
  • Acceleration: The rate at which an object’s velocity changes over time

Use the drop-down menus to select the correct missing word.

Interactive content is not available in this format.

Having explored the biomechanical principles of speed you will now look at the physiology of speed and how this relates to speed training.

2.2 The physiology of speed

An athlete’s neuromuscular system is vital to sprint performance because it can influence the rate and strength of muscle contraction. Having a greater understanding of the neuromuscular system is important to identify its contribution to speed and its opportunity for development. An overview of the neuromuscular contributions to speed are shown in Table 1.

Table 1 Neurophysiological basis for speed

System/Section Key learning points and application to a sprinter
Muscular system

The composition of muscle fibre types (i.e. amount of Type 1, IIa and IIx fibres) can dictate speed performance (Jeffreys, 2013). Those with a relatively higher proportion of fast-twitch fibres (Type IIa and Type IIx) have a greater capacity to produce force and develop speed.

While there is a major genetic component underlying whatever proportion of fast- and slow-twitch muscle fibres particular individuals may have, training may also have an effect. For example, endurance training may lead to Type IIa fibres taking on the aerobic characteristics of Type I fibres, reducing the force capacity of the muscle and the ability to generate speed (Jeffreys, 2013).

Nervous system

Sprint training will lead to several adaptations in her neuromuscular system, such as an enhanced neural drive (rate and amplitude of impulses being sent from the nervous system to her muscles).

Increases in neural drive may contribute to increasing a sprinter’s rate of force development and impulse generation, which as you saw in Activity 2 will improve sprinting performance.

This again links back to the principle of specificity: for a training programme to develop speed it needs to include exercises and/or activities that are performed at speed. To develop the neuromuscular system’s contribution to power, heavy weight training and plyometric exercise can be used to develop the capacity of fast twitch muscle fibres and enhance neural drive.

Now that you’ve considered how the physiology of speed may influence training methods used to develop speed, you can move on to look at the application of speed training methods by the strength and conditioning coach.

2.3 Developing speed: methods

After gaining an understanding of the biomechanics and physiology of speed, you can now turn your attention to the training methods that may be used to develop speed. Plisk (2008) identifies three methods for developing speed: primary, secondary and tertiary methods.

  1. Primary methods focus on executing sound movement technique in a specific task. Initially primary methods of developing speed tend to be performed at speeds slower than those used in the real situation to ensure that the mechanics of the movement are correct, progressing to full speed as the individual develops their skills (for example, with a high knee drill).
  2. Secondary methods involve developing specialist skills in modified conditions and include sprint resistance and sprint assistance methods.
    1. Speed resistance methods aim to provide resistance without interrupting movement mechanics. This resistance may come from physical resistance (as with running while pulling a sled or with a parachute).
    2. Speed assistance methods aim to facilitate movements at a faster speed than normal (‘over-speed’) and include downhill running and running while being towed.
  3. Tertiary methods involve developing general skills and abilities and include the development of mobility (as with a dynamic lunge with rotation), strength (as with resistance training) and speed-endurance (as with interval training).

2.4 Speed training in action

In Activity 3 you will watch a short video of speed training in action which will help you consider how a strength and conditioning coach could use different methods with athletes.

Activity 3 Speed training in action

Allow 30 minutes for this activity

Watch Video 3, in which strength and conditioning coach Fiona Scott at the University of Hertfordshire, UK, leads a speed training session for some university athletes and students.

Video content is not available in this format.

Video 3 Fiona Scott: speed training

Now answer the following questions:

  1. What information does the strength and conditioning coach gather to plan speed training sessions?
  2. What speed training activities are being performed by the athletes and to what extent are they specific to the demands of the sport?
  3. How does the strength and conditioning coach progress speed training exercises?
Provide your answer...

Speed resistance training, as with the resistance-band sprinting you saw in Video 3, is hypothesised to have various benefits (for example, improving acceleration), but if the loads are not appropriate for the individual that may overly affect the mechanics of running (DeWeese and Nimphuis, 2016). Considerable research has been done on speed resistance training. For example, in a review of the literature Alcaraz et al. (2018) concluded that resisted sled training is an effective method of improving sprint performance. However, there is limited research evidence to support the use of speed assistance and it can lead to negative effects such as an increase in braking forces (DeWeese and Nimphuis, 2016). The strength and conditioning coach should consider the robustness of research evidence supporting whatever methods they use with their athletes.

Having looked at speed training, you will now consider power.