It is equally as important to understand what to train as it is how hard you train.
7 Sport Actions
– Change of direction (accelerate/decelerate), level change, push/pull,
rotation, pronate/supinate, PNF, hyper vibration (absorb/redistribute
impact)
7 Performance Qualities – Mobility, Stability, Coordination, Agility, Strength, Endurance, Explosiveness
7 Exercise Variables
– Base/support (points of contact & stability of contact), Speed,
Angle of resistance (where it is coming from or length of lever arm),
Volume (time & resistance), consistency of resistance, coordination
level, Environment (music, tv, conversation, mental fatigue, self-talk,
competitors, light, temperature, wind, air, etc)
SPORT-SPECIFIC SPEED*
Regardless of your sport, there are only five ways to improve your playing speed and quickness in short distances:
- Improve your quickness and starting ability
- Improve your acceleration time (reach full speed faster)
- Increase the length of your stride
- Increase the number of steps you take per second (stride rate)
- Improve your speed endurance
*Dintimen et al: Sports Speed, page 43. Excellent book. A must read for any athlete.
SPEED IMPROVEMENT ATTACK AREAS FOR TEAM SPORTS**
SPORT
ATTACK AREAS BY PRIORITY COMMENT
Soccer,
1. Acceleration
You sprint faster in the open field
field hockey, 2. Stride Rate
only by taking faster or longer
rugby,
3. Stride Length
steps. Speed endurance is important
lacrosse
4. Speed Endurance
only to prevent you from slowing
5. Starting Ability
down after repeated short sprints.
Basketball, 1. Acceleration
Most explosive action occurs after
racquet sports. 2. Stride Rate
some slight movement has taken
3. Speed Endurance
place (a jog, a bounce, a sideward
4. Starting Ability
movement). Maximum speed is
5. Stride Length
never reached. Acceleration, stride
rate, and speed endurance should
receive the major emphasis.
Baseball
1. Starting Ability
A baseball player will not approach
2. Acceleration
maximum speed unless he hits a
3. Stride Rate
triple or inside-the-park home run.
4. Stride Length
Starting ability and acceleration
5. Speed Endurance
should receive major emphasis.
Football
1. Acceleration
Accelerating from a three-or four-
2. Starting Ability
point stance or standing position is
3. Stride Rate
critical to every position. You
4. Speed Endurance
sprint faster in the open field by
5. Stride Length
increasing stride rate and length.
Speed endurance training will
prevent you from slowing down at
the end of a long run or on short
sprints due to fatigue as the game
progresses.
Track
1. Starting Ability
A 100- or 200-meter dash sprinter
sprinting 2. Acceleration
must work in all five attack areas
3. Stride Rate
in nearly equal proportion, unless
4. Stride Length
weakness areas have been
5. Speed Endurance
identified.
**Dintimen et al: Sports Speed, page 44. Excellent book. A must read for any athlete.
SPORT-SPECIFIC STRENGTH DEVELOPMENT REQUIRED FOR SPORTS/EVENTS***
SPORT/EVENT TYPES OF STRENGTH REQ SPORT/EVENT TYPES OF STRENGTH REQ
Athletics Football (Austrailian) Acceleration power, takeoff power,
Sprinting Reactive power, starting power,
landing power, M-E short/medium.
acceleration power, power-
endurance. Gymnastics Reactive power, takeoff power, landing
Mid-distance running Acceleration power, M-E med. Handball (European) Throwing power, acceleration power,
deceleration power.
Distance running M-E long. Ice Hockey Acceleration power, deceleration power,
power-endurance.
Long jump Acceleration power, take-off
power, reactive power. Martial Arts Starting power, reactive power, power
endurance.
Triple jump Acceleration power, reactive
power, takeoff power. Rhythmic Sportive Reactive power, take-off power, M-E
Gymnastics short.
High jump Take-off power, reactive power.
Throws
Throwing power, reactive power. Rowing
M-E medium/long, starting power.
Baseball
Throwing power, acceleration Rugby
Acceleration power, starting power, M-E
power.
medium.
Basketball Takeoff power, power-endurance Sailing
M-E long, power-endurance.
acceleration power, deceleration
power.
Shooting
M-E long, power-endurance.
Biathlon
M-E long.
Skiing
Alpine
Reactive power, M-E short.
Boxing
Power-endurance, reactive Nordic
M-E long, power-endurance.
power, M-E medium/long.
Soccer
Canoeing/Kayaking
Sweepers, fullbacks Reactive power, acceleration power,
500 meters M-E short, acceleration power,
deceleration power.
starting power.
Midfielders Acceleration power, deceleration power
1000 meters M-E medium, acceleration power,
M-E medium.
starting power.
Forwards Acceleration power, deceleration power,
10,000 meters M-E long.
reactive power.
Cricket
Throwing power, acceleration Speed Skating
power.
Sprinting Starting power, acceleration power,
M-E short.
Cycling
Track, 200 meters Acceleration power, reactive Mid-distance M-E medium, power-endurance.
power.
Long distance M-E long.
4000-meter pursuit M-E medium, acceleration power.
Squash/Handball Reactive power, power-endurance.
Road racing M-E long.
Swimming
Diving
Takeoff Power, reactive power. Sprinting Starting power, acceleration power,
Equestrian M-E medium.
Mid-distance M-E medium, power-endurance.
Fencing
Reactive power, power-endurance. Long distance M-E long.
Figure Skating Take-off power, landing power Synchronized
power-endurance.
Swimming M-E medium, power-endurance.
Field Hockey Acceleration power, deceleration Tennis
Power-endurance, reactive power,
power, M-E medium.
acceleration power, deceleration power.
Football (American)
Volleyball Reactive power, power-endurance,
Linemen Starting power, reactive power.
throwing power.
Linebackers, Starting power, acceleration Water Polo M-E medium, acceleration power,
QB, inside receivers, power, reactive power.
throwing power.
running backs.
Wrestling Power-endurance, reactive power, M-E
Wide receivers, Acceleration power, reactive
medium.
defensive backs, power, starting power.
tailbacks.
***Bompa: Periodization Training for Sports, page 12. Excellent book. A must read for any athlete.
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