Speed Development
“Speed kills”—a very popular phrase in sports. This is for good reason because speed is often the determining physical factor in the outcomes of most competitive sports. It is often the common denominator during pivotal moments that determine wins versus losses. Speed is king. Simply defined, speed is the physical ability that describes the rate of change of position. This can be defined as linear (e.g., 100-meter track sprint) or multi-directional (i.e., change of direction speed or agility). While speed is simple to define, it is often very hard to achieve.
One of the greatest contributing factors to speed, and our first point to highlight, is power-to-weight ratio (PWR). This should be a familiar concept to anyone who likes fast cars. Consider the following examples:
> Heavy Car w/ Low Horsepower = Very Slow
> Light Car w/ Low Horsepower = Slow
> Heavy Car w/ High Horsepower = Slow
> Light Car /w High Horsepower = Fast
This concept is the same with athletes. The goal is to possess relatively low body fat (nothing too extreme) with high force-producing capabilities (strength and power). This is our first topic specific to speed simply because many larger athletes address everything that they possibly can to get faster without addressing the one thing that matters the most to them—their extra bodyweight. Sometimes speed is best improved with improved nutrition.
Now that we have established the importance of leanness in the greater equation of speed development, let’s address the necessary muscular adaptations. If speed is the primary goal, then there are three musculotendinous adaptations that are of primary focus. These are longitudinal muscle hypertrophy (muscle length), cross-sectional muscle hypertrophy (muscle thickness), and cross-sectional tendinous hypertrophy (tendon thickness/stiffness). These adaptations, when combined, will promote mobility (for improved technique/mechanics), force production, and rate of force production. All of these are extremely important ingredients for speed development. Of course, these adaptations must be applied to the correct tissues—the specific muscles which are more heavily responsible for sprinting performance (e.g., hip and thigh musculature).
Next, we must address the nervous system’s contribution to the overall development of speed. High force and high velocity training will improve neural drive and rate coding. These are the nervous system’s abilities to create large and fast electrochemical impulses which will lead to stronger and faster muscular contractions—a necessary attribute for improved speed. The other major component of the nervous system which requires improvement is technical coordination. Speed training always requires concurrent strength training and sprint practice. The specific act of sprinting fast/maximally (either linearly or multi-directionally) is always necessary. Technique must be practiced and learned and needs to be drilled for both acceleration and top-end speed mechanics. Motor learning always requires the specific activity of focus.
In conclusion, speed development requires the correct combination of leanness, muscular development, nervous system efficiency, and skill/technique development/motor learning (practice). Sprinting alone will not produce a fast sprinter. Likewise, weight training alone will not produce a fast sprinter. These elements need to be combined. The strength training component needs to be highly specific to sprinting and must include parameters that are muscle-, position-, vector-, and velocity-specific. These specifics will optimally prepare and improve the neuromuscular system for high-level sprinting. A highly qualified coach that understands these nuances will be able to implement the correct programming variables to produce these outcomes.
Takeaway Points:
>Speed is often one of the most valuable athletic/physical abilities.
>Leanness (low bodyfat) is extremely important for power-to-weight ratio and subsequently speed.
>Speed-related neuromuscular adaptations include muscle length, size, tendon stiffness, neural drive, and rate coding.
>Practice maximal sprinting! Drill technique: linear, change of direction, acceleration, and top-end speed.
>Strength training aimed at speed development is not generic, but rather highly specific in its exercise selection and programming variables.