Training for speed and power in sport and fitness
Training for speed and power in sport and fitness

Start this free course now. Just create an account and sign in. Enrol and complete the course for a free statement of participation or digital badge if available.

Free course

Training for speed and power in sport and fitness

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.
    • a.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).
    • b.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).
E236_2

Take your learning further

Making the decision to study can be a big step, which is why you'll want a trusted University. The Open University has 50 years’ experience delivering flexible learning and 170,000 students are studying with us right now. Take a look at all Open University courses.

If you are new to University-level study, we offer two introductory routes to our qualifications. You could either choose to start with an Access module, or a module which allows you to count your previous learning towards an Open University qualification. Read our guide on Where to take your learning next for more information.

Not ready for formal University study? Then browse over 1000 free courses on OpenLearn and sign up to our newsletter to hear about new free courses as they are released.

Every year, thousands of students decide to study with The Open University. With over 120 qualifications, we’ve got the right course for you.

Request an Open University prospectus371