Speed Training, Why? How? When?

Absolutely all field sports, have a speed component to them.

Why should we train speed?

Speed is defined as distance covered by an object in unit time, for example meters per second.

Each sport has speed as an element, as a result this is a fundamental component of preparing athletes for their best possible performance.

Speed can be categorised in a manner of ways however we will look at Acceleration, Deceleration and Maximum Velocity. These are three key components of Field Sport performance, as they require a high level of ability to speed up from a standing or walking start (acceleration), changing direction/cutting or stopping (deceleration) and maximum speed of movement (maximum velocity).

Training to improve your ability to complete these actions faster than your opponents gives you an advantage in competition as you are better able to respond to the games demands and overwhelm the opposition to increase the likelihood of scoring.

How do we train speed?

Anything is better than nothing, but that doesn't get you very far. Simply participating in your training sessions with your team or game time with provide a stimulus of improving speed but this is minor stimulus and often lacks the volume or the consistency to make meaningful changes to your acceleration, deceleration and max. velocity. You want to show up and demonstrate your ability rather than rely on those sessions to push your progress, especially when it comes to game time.

Speed is best trained through running, plyometrics & specific strength/power training protocols. The most bang for your buck will be the work you complete out on the pitch or track. This work will depend on your sport as the game demands may require varying distances.

To work on Acceleration, its best to work from a standing, walking or slow jog pace, and aim to cover shorter distances 10-25meters as fast as possible.

Deceleration training has as part of the process, a focus on acceleration also. These are also considered agility. These are drills like the 5-0-5, where you run 5m through a set of cones or speed gates stop and turn to accelerate back the 5m through the first set of gates, with a lead up of 10m.

Deceleration or agility drills, these can only be training by stopping or slowing down dramatically and so involves the intent to move as quickly as you can off the stop or change of direction mark.

Maximum Velocity training involves longer distances of between 35 - 50meters, and will incoporate all the movement skills of acceleration & maintaining max speed until you slow down. Both of these can be trained in the same session. Whereas agility or deceleration training can be very high strain on the lower body and is best distributed and manages respective of that consideration.

Its important to note the intensity of these sessions is quite high as when you aim to push your max speed, people seem to forget that they are giving their 100% effort - similar to that of a max deadlift or squat. It is something that should be rested & recovered from appropriately, the way speed training differs is that it doesnt require as much recovery time as heavy lifts as it typically doesn't create as much tissue damage. This is why it often takes more work to see small changes in speed performance, than it does for your max squat or deadlift.

When should we train speed?

Training speed should be done on a day specific designated for high intensity work and shouldn't be paired with lower body volume as they can interfere with the adaptive response of the body.

The high intensity efforts mean that speed training should also be trained far enough away from competition so that you are fully rested.

If you are pairing a speed session with a lifting session it is better to train speed first, and then later on after some recovery time, return to the gym. Ideally either performing upperbody work or fullbody training with lower body emphasis on speed/strength & positioning.

I Hope you found this article interesting and useful, you may be aware that I offer online training & in person sessions. If you wanted to improve you speed you may benefit from these sessions and so I invite you to book in below a free call to get you started on the path of high performance.

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