SOME ASPECTS OF SPEED

DEVELOPMENT IN A NUTSHELL
By Ants Nurmekivi

A summary of the definitions of speed qualities, problems involved in sprint

training and the choice of appropriate training means and methods for optimal
results in speed development. The ar ti
cleisbasedonex tr
actsf rom theaut hor ’
s
lecture notes at the University of Tartu, Estonia. Re-printed with permission from
Modern Athlete and Coach.

SPEED QUALITIES

Speed qualities are usually divided into elementary and complex categories in
which the elementary category is made up from:

 Reaction speed

 Speed of single movements (without substantial external resistance)

 Movement frequency.

Although these elementary aspects of speed are independent, they are

combined with each other and, in association with movement capacities and
technical abilities, form the complex speed format.

It is possible from this rather wide classification to define complex speed as a

movement capacity that depends on:

 The mobility of nervous processes and coordinations.

 The type of muscle fibers and their percentage distribution.

 The levels of maximal and speed strengths.

 Energy reserves in the muscles and their mobilization rate.

 Elasticity of the muscles.

 The level of technical perfection.

All these capacities play a role in complex speed as far as reaction speed, speed
of the movements and movement speed are concerned. Movement speed, in
turn, is also closely related to speed endurance. The development of complex
speed therefore leads to a complete morpho-functional rearrangement of the
organism, a task that requires more time than the development of strength or
endurance.

TRAINING MEANS AND METHODS

Problems

According to Verhoshansky (1988), we have four specific speed development

regimens in:

1. Acyclic — characterized by single concentrated explosive force

applications with relatively long recoveries.

2. Starting acceleration — expressed in the shortest possible acceleration

time from a certain starting position.

3. Cyclic — based on an optimal speed maintenance over a certain distance.

4. Variable — made up from a combination of the above three regimens.

It is generally accepted that the order of speed development exercises should be:

technical exercises → speedex erci

ses→ strengthex ercis es→ speed
endurance exercises → endurance exercises.

While this is an optimal sequence, there is no doubt that the development of

complex speed capacities is best achieved by the performance of the competition
exercise at maximal or near-maximal speed. However, this sets extremely
difficult tasks to the organism and assumes a high level of technical and
functional preparation.

If it is considered necessary to provide a functional base for speed development,

the use of maximal speed exercises in the early stages of the preparation phase
would be a mistake. It would only lead to stabilization of speed and restrict further
development. Other complications can occur when strength and speed strength
exercises are employed to develop maximal speed. An attempt to develop these
capacities in parallel fails to produce optimal improvement of both.

On the other hand, it has been stressed that the development of speed should
not be overlooked at any stage of a training year. What is to be avoided is
neuromuscular fatigue that is responsible for negative influence on the
development of speed capacities.
Acceleration Runs

A most effective solution to the above outlined problem appears to be the use of
correctly performed acceleration runs. The fundamental features to be taken into
consideration in the performance of acceleration runs in speed development are:

 A smooth acceleration from slow to maximal speed.

 Stressing of stride frequency to reach maximal speed.

 A gradual increase of the length of the maximal speed phase.

 A smooth deceleration.

 Maintenance of correct running technique and relaxation.

 Sufficient recoveries between repetitions.

Acceleration runs can be used in every training phase to either assist speed
development or to maintain the already achieved speed capacities. In the first
case, the maximal speed phase is in acceleration runs gradually increased,
which leads to an extensive mobilization of available nervous energy. In the
second case, the maximal speed phases are kept relatively short and no large
nervous energy expenditure takes place.

Assisted Runs

Verhoshansky (1988) recommends two methods for the development of maximal

speed:

1. Increasing speed step by step.

2. Periodically exceeding the acquired speed.

Acceleration runs fit into the first category, while the second method needs
training means that are directed to adaptational changes that activate the level of
specific work capacity. This is achieved by performing the competition exercise at
super-maximal speeds in assisted or varied speed runs.

Assisted training means are primarily directed towards the improvement of stride
frequency. Although stride frequency is considered to be mainly an inherited
performance factor, there is evidence that training can improve it up to 15%. The
main assisted training means are downhill running, towing and running on a
treadmill.

From these, horizontally towed runs appear to be most effective for the
development of stride frequency at speed within 101 to 103% of maximal speed
because it allows to maintain movement coordination. Attention should here be
directed to an active loading of the lead leg before ground contact (often
neglected)andt hecor rectf
or war dmovementoft heleadleg’st hi
gh.Thel astis
the only segment that produces a positive horizontal impulse in the amortization
phase.

Varied Speed Method

The varied speed method is based on the muscular perception to contrasting

effects. This is achieved by executing the competition exercise under assisted,
normal and resisted conditions. Such combinations reduce the adaptation
processes in the sensory system to monotonous continuing stimulations. Even
technically perfect movement sequences, performed under the same condition,
reach a stage where further progress becomes restricted.

With this in mind, Kudinov (1985), confirmed the value of varied speed training in
an experimental study that made use of five different profile tracks (Fig. 1). The
training effects, evaluated from the results of the performances on the different
tracks indicated that variation 4 produced best speed increases. Variation 1 was
best suited for the development of speed endurance. No improvement of speed
was recorded in the use of variation 5, although it helped to develop speed
strength capacities.

Even the most effective training means lose their value after a long-term use. It is
therefore necessary to modify constantly varied speed training by using the same
exercises in different combinations. The following can be recommended from the
above outlined five variations:

 Maximal speed development: 2-3-4-5, 4-5-2-3 and 5-2-3-4.

 Speed endurance development: 3-4-5-2 and 1-1-1-1.

 Optimal changes to stride parameters: 5-2-3-4.

 ASSISTING TRAINING MEANS

Jumping Exercises

Jumping exercises stand out among a variety of assisting training means that
have a direct influence on the development of speed capacities. Jumping
exercises are made up from horizontal and vertical jumps in which horizontal
jumps are in turn divided into long jumps (over 10 sec. in duration) and short
jumps (standing long jump, standing triple jump). Vertical jumps are divided into
upward jumps (for example, jumps over hurdles) and depth jumps.

Both types of horizontal jumps are usually employed to develop a base for the
more intensive vertical jumps. Up to 200 takeoffs are recommended in one
training session for long horizontal jumps, up to 50 takeoffs for short horizontal
jumps. Vertical jumps should in one training session be restricted to 40 takeoffs,
even less for depth jumps. The recommended recoveries are 24 hours between
horizontal and at least 48 hours between vertical jumps.

The following practical suggestions apply to the performance of jumping

exercises:

 The largest volume of jumping exercises should take place in the early
stages of the preparation period.

 Emphasi sinj umpi ngex erc

isesshi
ft
sinayear
’st
rai
ningcyc
legradually
from long to short jumps.

 Short jumps should be performed first when both short and long jumps are
included in one training session.

 It is advisable to perform short jumps before and long jumps after sprint
training.

Specific Strength Exercises

The second most helpful among the assisting training means to develop speed
capacities are specific strength exercises. The main load of specific strength
exercises is directed to the muscle groups of the lower extremities, emphasizing
exercises that influence anaerobic energy mechanisms and explosive strength
required for starting and the initial acceleration.
Available studies appear to indicate that sprinters benefit from general and
specific exercises performed with resistance in the range of 20% of their maximal
to improve:

 maximal movement frequency.

 speed of single movements.

 speed endurance and

 maximal speed.

The light loads make only very slight changes to the structure of movement
coordination. On the other hand, using 40% of maximal have more influence on
the development of static strength and reduce movement amplitude. Resistances
in this range are therefore mainly used to develop initial acceleration and speed
endurance.

For the best training results in the development of speed strength we should
divide specific strength preparations into three categories:

1. Moder ateloadvolumes( 5to10% amont

hfr
om t
heyear
’st
otalv
olume)
for the maintenance regimen.

2. Medi um loadvolumes( 12t o18% amont

hfr
om t
heyear
’st
otalv
olume)
for the developmental regimen.

’
3. Large load volumes (over 20% a month for the yearst
otalvol
ume)f
ort
he
long-term training effect.

DISTRIBUTION OF TRAINING MEANS

Although some single tasks are stressed in certain training phases, the share of
fundamental training means are distributed unevenly in the contemporary
complex approach to training. The following principles apply to the distribution of
training tasks for sprinters:

 The main volume of specific strength development takes place in the

preparation period in November-December and March-April. Specific
strength training changes to a maintenance regimen during the final
preparation phase and during the competition period.

 The development of speed capacities in all training periods, but it should

be restricted during the training phases that emphasize large volumes of
strength training.
  Deliberate work to improve maximal speed takes place during specific
preparation phases in January and May, making use of the higher level of
speed strength achieved during the preceding training phases.

 The development of speed endurance takes place during specific

preparation phases after the development of maximal speed. This is
necessary because speed endurance training leads to considerably higher
lactate levels that restrict the development of maximal speed.

 Training means with aerobic tendency are used in small volumes in all
training periods. They are directed to improve general endurance and
speed up regeneration.

Characteristic to the above outlined distribution of training loads in the training of

sprinters is the temporal division of some training means in order to avoid a
negative influence of different energy sources. The most effective combination
and sequence of the different direction training means is:

Aerobic running → Aerobic-anaerobic running → speedendur ance→ anaer

obi
c
alactic running → glycolytic running.