Performance development - Physical factorsSpeed training

The influence of physical factors can be positive or negative. The approaches used to develop performance are specific to the factor and the activity.

Part ofPhysical EducationFactors impacting on performance

Speed training

Approach: Interval training

Using cones, set up a circuit to repeat short sprints and long recovery periods.

Repeat for 7 – 10 min at a time, once or twice a week.

It is vital that long periods of rest are given between sprints. This is so the body has recovered enough to be able to give as near maximum effort to the sprint as possible. If the body is too tired and has not recovered from the previous sprint then full speed, which is near maximum effort, will not be possible.

Applying the principles of SPORT to speed training

ApproachSpecificityProgressionOverloadReversibilityTedium
Speed trainingRunning, cycling or swimming according to the activity being developedIncrease the demand of training to force speed and further improvementIncrease the length of sprints or the number of sprint repetitions (never reduce rest periods for speed training)Be aware that if training stops for any reason, the training ‘load’ must be reduced when training is restartedChange place/time of training, team up with someone else to train with
ApproachSpeed training
SpecificityRunning, cycling or swimming according to the activity being developed
ProgressionIncrease the demand of training to force speed and further improvement
OverloadIncrease the length of sprints or the number of sprint repetitions (never reduce rest periods for speed training)
ReversibilityBe aware that if training stops for any reason, the training ‘load’ must be reduced when training is restarted
TediumChange place/time of training, team up with someone else to train with

Question

Why should the sprint distance in training match the type of sprints required for an activity?

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