Speed as a skill!!

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Speed as a skill!!

• Munster Coaching Conference
• April 2008
• Pat Flanagan BA PhysEd, MSc.

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Aims of Workshop

• To explain the basis for making speed work an
  integral part of your training programme
• To demonstrate some speed practices/drills with
  and without the ball
• Specifically the following will be addressed
• Physiology of Speed
• Aspects of Speed
• Planning and Periodisation for speed

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Outcomes

• Coaches will have a better understanding of what
  speed means
• Coaches will review their current planning for
  speed
• Coaches will include more specific speed drills
  into their sessions

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Younger Players

• Are not mini-adults
• Pre and post puberty and growth spurt
• Poor temperature control
• Poor anaerobic capacity
• ABC,s (Athleticism/agility, Balance,
  Coordination, Speed
• Concentrate on fun and skill
• Should play a variety of sports (14/15)

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Time Analysis2006 All-Ireland Football Final
Activity First Half Second Half Overall
Ball in play 20m 45s 14m 12s 34m 58s
Ball out 16m 17s 24m 20s 40m 32s
of total time ball in play 56 36.9 46.3
Av Activity Bout 32.8s 23.7s 28.4s
Av Recovery bout 25.7s 41.7s 33.3s
Activity bout analysis. LH 2006
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Physiology of Speed

• It does exactly wot it seys on de tin

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Muscle Fibres Slow Twitch

• Energy efficient
• Low power generation
• Difficult to fatigue
• Many mitochondria
• Posture, walking, jogging
• Highly oxygenated
• Low activation threashold

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Fast Twitch

• High power output
• Fatigues easily
• Thick
• Less mitochondria
• Sprinting, jumping, kicking
• Does not need oxygen
• High activation threashold

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Fast Twitch A

• High power output
• Fatigues slowly for a FT
• Thick
• Less mitochondria
• 40 to 300 metres
• Does not need oxygen but can use it
• Highish activation threshold

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Fast Twitch B

• Very high power output
• Fatigues rapidly
• Thick
• Less mitochondria
• 1-40 metres
• Does not use oxygen
• High activation threshold

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Fast Twitch C

• Trainable to be what you want it to be
• 20 of fibres
• What type of training do you do?

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Motor Neurons

• Slow twitch neurons, thin, recruited first,
  fatigue resistant, low threshold, slow
  conductivity
• Fast Twitch neurons, thick, recruited second,
  fatigue easily, high threshold, high conductivity

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• It does exactly wot it seys on de tin

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Training for Speed

• Strength
• Core Stability
• Power
• Flexibility
• Speed Endurance
• Aerobic endurance
• Agility
• TECHNIQUE

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TECHNIQUE Speed as Skill

• Body position
• Arm action
• Knee lift
• Head position
• Hip position..COG
• Heel recovery
• Relaxation
• Foot strike

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Aspects of Speed

• Reaction1m
• Power.10m
• Acceleration..10-25m
• Speed..30m-60m
• Speed endurance60m
• Deceleration/Direction change

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SPRINTING PERFORMANCE
STRIDE LENGTH
STRIDE FREQUENCY
STRENGTH
TECHNIQUE
COORDINATION
FLEXIBILTIY
SPECIFIC ENDURANCE
Jonath et al 1995
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Reaction/Power

• Standing starts
• Moving on spot starts
• Lying down
• Holding start
• React to ball starts
• Starts with harness
• Combination

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Acceleration

• Strides
• Acceleration runs
• Pick-up sprints
• Hollow sprints
• Harness runs
• Zig-zag runs

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Speed Endurnce (Short/Long)

• Strides..Technique
• Acceleration runs
• Shuttle runs
• Hollow sprints
• Parachute runs
• Zig-zag runs
• Hill training
• Three Man Weave

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Deceleration/Direction Change

• Strides with Swerve
• Acceleration runs
• Shuttle runs
• Reaction Drills
• Parachute runs
• Zig-zag runs
• Hill training
• Three Man Weave

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Basic Speed

• Downhill running
• Parachute release
• Towing
• Wind assisted
• Practice being fast
• Staggered races

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Testing for Speed

• 20m-50m timed run
• Flying 30m run
• 200m timed run
• Vertical jump
• Standing long jump
• 5 single leg hops for distance
• Shuttle test for distance
• Margaria Power Test