In this blog I will be talking about the methodology of Speed training for sports. Speed is the one ability which separates good players from great players; and is to a certain extent genetic.

When training an athlete for speed it is imperative to note the different types of speed required for their sport. This could be straight line speed, lateral speed and multi directional speed.

• Speed session as all should begin with a very thorough warm up period, in this case especially as you will be asking your athletes to work at a maximal capacity.
• The effort phases of the session should be short but maximal, and the rest phases should be very long (up to 5 minutes between efforts).
• One of the simplest ways to improve speed is to improve the athlelets technique and running style.
• Running drills such as Plyometric hurdles will improve an athlete’s posterior arm cycle which is then transferable to knee drive.
• As I said earlier tailoring the session to the needs of the athlete is essential, therefore it is imperative to include short multi directional speed work. If your athlete players a team game.
• Relaxation is a very important skill to learn when sprinting. A relaxed muscle will contract at a faster rate and to a higher intensity than a tensed muscle.
• At the early stages of coaching technique drills should be more prominent than maximal sprints.

In summary, technique and relaxation are vital methods to quickly improve your athlete’s speed and efficiency. Focus on the small details and these will have a great effect on performance.

Next months Blog will be about the training and importance of the trunk muscles or ‘Core’ muscles.