Speed

Sports Specific Sprint Training

There are two types of speed training, these are; Parachute runs and sports specific sprint training.

Speed is the ability to move quickly across the ground or move limbs rapidly to grab or throw. It is not just how fast someone can run but is dependent on their acceleration, how quickly they can move from a stationary position.

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Sport specific sprint training is speed training that includes the skills needed for a particular sport. The type of speed skills vary greatly from one sport to the next.  Some sports, such as tennis, are more dependent on short quick changes of direction. 

The sprint training should be specific to the sport that you take part in and you should train the movements. In tennis short quick changes of direction are needed so the players should train in sprinting a short distance and then quickly changing direction on a whistle blow.

 In football however, midfielders have to cover a lot of space so their training should include work on maximum velocity and endurance as they need to walk, jog and sprint in many different directions for a long period of time. 

An advantage of this training is that it naturally increases the body's endurance strength. Through sprinting and speed training exercises, the body increases its ability to store oxygen which helps the muscles function in all forms of exercise. Also sprinting increases the mitochondria size, this helps as working muscles receive more energy because of the cells being better suited to store and release energy in an efficient manner. 

Training Methods  

In football, to train the players you would get them to sprint from the goal line to the edge of the six yard box and back then sprint 12 yards and back then to the 18 yard box and back. Doing drills trains the person better in speed than just sprinting 100m over and over.

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