Skill related fitness components
What are the factors that effect speed?
- The efficiency of the anaerobic system to provide ATP quickly - If body can provide ATP quicker = being able to run/move faster
- Muscle activation - associated with recruitment of motor units, leads to faster contraction time and an improvement in speed
- Rate of force production
- Muscle and connective tissue joint stiffness or elasticity
- Duration of activity
- Resistance to fatigue
35m and 50m sprint tests
- These tests involve running a single maximum sprint over a set distance, with time recorded.
- After warm up, the test is conducted over a certain distance, such as 10, 20, 35, 40 or 50meters depending on the sport and what you are trying to measure.
- Specificity can be applied to speed tests by using appropriate distances
50m Sprint Series Indoor Utrecht 17-01-2014, Stadion Galgenwaard
35m Sprint test norms
50m Sprint test norms
How to train speed
Training methods for Speed:
- Medium interval training
- Short interval training
- Resistance training
- Speed training
- Plyometrics training
- Circuit training
Medium interval training:
- Work period is dominated by the anaerobic glycolysis energy system
- Work period is between 10-60seconds and work rest ratio is 1:2 or 1:3
- Aim is to develop a tolerance to the build up of lactic acid
- Allowing athlete to to perform and maintain a high intensity in the presence of metabolic by-product.
Short interval training:
- Work period is dominated by the ATP-PC energy system
- Under 10 seconds with a work rest ratio 1:6, working at 95-100%Max HR
- Improves speed where increase PC stores is a desired adaptation
- Thus enabling the athlete to work at their highest intensity for longer