XLR8 Your Speed

Multi directional Speed Training

Coaches in sports such as golf, tennis and swimming recognise the gains in performance that can be achieved through specifically targeting skill. As most sports are based around using bats, racquets, and/or balls of some description the control of these objects is often the focus when it comes to skill development.

What coaches and teachers also recognise is the importance of controlling where your body is in relation to the object you are trying to hit, catch, pass or kick; and the opposition who might be trying to do the same thing. You must get your body near the ball or in some space before you can apply any of sports specific skills. Training time must be committed to the speed, agility, reactions, or elevation that will get you in the right place faster.

Explosive speed and agility are huge game breaking performance skills that must be specifically trained. Speed and agility will determine the attacker’s ability to evade or beat the defender to find space. Conversely the defenders ability to react with speed and agility will determine how effective they are in closing down attacking space. In an individual court sport the level of success may be

primarily determined by your ability to get the ball quickly and with balance.

Most coaches have adopted the “train the way we play” philosophy for skill development in terms of intensity, specific sports skills and technique. However the same philosophy is rarely applied when considering speed and agility development. A common mistake is to implement only conventional track and field straight line speed development techniques. Unfortunately track and field as a sport has very little physical similarities to the requirements of team and ball sports and as such a sole focus on track sprinting techniques will limit the development of multidirectional movement skills.

Although straight line speed (linear speed) is a crucial skill, training only for linear speed does not fit with the “train the way we play” philosophy as for a number of reasons.

Maximum velocity is widely accepted as being achieved around 6-7 seconds / 60-70m at elite levels and contrary to many beliefs non elite athletes will reach their top speeds faster due to the potential being lower. To take a more critical approach, according to Tom Tellez, Carl Lewis track coach, we could break down the 100m into the following stages:

Race Phase Percentage of Race 10.0 second 100 meters

Reaction time 1% 0.1 seconds

Block Clearance 5% 0.5 seconds

Acceleration 64% 6.4 seconds

Maintenance 18% 1.8 seconds

Deceleration 12% 1.2 seconds

Perhaps of most significance is the deceleration, as it is often the athlete that slows down the least that will win the race.

When we look at this in the context of sport, it is very rare that athletes will reach maximum velocity and in essence could range from 40-100% of maximum velocity based on field based sports and position. Both time in motion and GPS studies have allowed sport scientist to better understand the demands of sport. In 2004 a study published by the Department of Physiology, Australian Institute of Sport and School of Human Movement Studies, The University of Queensland (Grant Duthie, David Pyne and Sue Hooper) for Journal of Sports Sciences, (May 2005; 23(5): 523 – 530) focused its attention to Rugby Union. They found the ability to accelerate appears to be the most critical factor in performance for forwards given that the mean duration of sprints is less than 3 secs and the maximal sprint duration are less than 5 secs. From a standing start this would allow a player to cover approximately 30–40 m. Conversely, backs had sprint durations of 6 secs, which permits the attainment of maximal velocity. For the backs, in particular the outside backs; the distance from the opposition requires longer sprints. Training should reflect these requirements, with forwards undertaking short sprints (0-20m) and backs performing both short and long (0-50 m) sprints to mimic the demands of the game. It is not difficult to better plan your sport related speed sessions. Take into consideration the dimensions of the field or court to include common goal area and vertical jump height considerations, position of the player and the likely rest period between sprints.

Common Field and Court Dimensions

Badminton 6.096m x 13.41m thus 6.71m each side.

Basketball 28.65m x 15.24m, height to ring 3.05m.

Cricket Pitch 17.68m crease to crease.

Football 91.44m x 54.86m, the goal is 7.32m x 2.44m and the goal box is 18.29m x 5.49m.

Hockey 91.4 m × 55m, goal 2.14m x 3.66m and the shooting circle 14.63m.

Netball 30.5m x 15.25m, a goalpost is 3.05 m high and each third is 10.17m.

Rugby Union 100m x 70m excluding the in goal area.

Softball distances to bases 18.29m, typical distance to the fence set between 45.72m – 68.58m.

Tennis doubles 10.97m x 23.77m, singles court 8.23m wide, length 11.89m for half court.

Touch 70m x 50m.

Volleyball 18.29m x 9.14m thus each half 9.14m x 9.14m, net height 2.26m women 2.44m men.

Example of Breaking Down Player Positions and Performance Qualities

Sport Position Performance Qualities Mid Court Speed endurance, repeated speed, shorter in height, longer distance covered, linear change at high speed, horizontal power, stopping and starting.

Netball

Ends of Court Lateral movement, vertical jump, less distance covered, taller in height and thus first step quickness is often not as good, landing and stability.

Tight Forwards

Largely starting from standing position, horizontal power and for locks vertical power, shorter distances covered, linear acceleration, reactive power, repeated multi directional changes. 0-20m

Loose Forwards and Hookers

Combines a mixture of starting position, explosive 0-15m repeated sprints with change of direction and high speed changes 15-30m, shorter rests between sprints.

Inside Backs

Both linear and lateral speed combing both stationary and rolling starts, reactive speed and decision making skills, ballistic high speed changes to both sides, shorter sprints and shorter rests than outside backs.

Rugby Union

Outside Backs

Both linear and lateral speed, reactive speed, high speed direction changes predominantly from moving. Longer rests between sprints over 0-40m.

Although the above can be broken down further again, it isn’t always practical and often within a sport such as rugby union we encompass less complex groups to be simply forwards and backs. Forwards focusing between 0-20m and backs 0-40m. Likewise what is optimal in the content of a session, can also be said to appropriate rest times and session per week.

In the pre season many teams aim for 3-4 sessions of 30-60 minutes per week. This then becomes less practical as the season starts. It is important however that teams continue a maintenance program that generally consists of shorter blocks but the same number of sessions per week. 10-15 minutes may not be ideal, but it provides a very good window to facilitate speed acquisition as part of the warm up. The theme of each session will be determined by the sports requirements and we also be directed by the coaches plans for the team. Have a plan and this will also facilitate variety in your sessions. As an example of an in season plan of training modalities, consider:

1. Linear mechanics, quickness / footspeed and linear speed.

2. Lateral quickness, lateral speed transition to linear speed.

3. Reactive speed / power and decision making games.

4. Loaded agility and unloaded multi directional changes.

I personally advocate a component of plyometrics within all speed programs regardless of the training phase. Unfortunately due to misuse and misunderstanding, plyometrics has become a 4 letter word in many trainers vocabulary. Even at a young age, we hop, skip and jump. All of which are plyometric exercises. Perhaps so not to open a can of worms, we leave this for another article to discuss. But just to say that its my experience that many injuries caused in training attributed to plyometrics can just as easily be put down to the volume of maximum velocity running. Look at your athletes training age and not their chronological age to determine where they should enter the program and build loads accordingly. For now, it would be worth including some rope skipping 1-2 times a week before we have the chance to discuss plyometrics in more detail.

Rest times – “What is best practice?”

This topic also needs more explanation than time we have in this article. This is because traditionally when we look at becoming faster we allow 2-3 minutes recovery based on episodes of maximum effort several times throughout the duration of a game. A.T.P. (adenosine triphosphate), the body's primary energy source for speed and power lasts only about 30 seconds even in a trained athlete.

Following such an intense bout of exercise we continue to breathe fast and heavy even though the demand has ceased. The oxygen taken in at this time above resting consumption is used to replenish our A.T.P. levels. This is the alactic portion of the system, also referred to as oxygen debt.

In 20 seconds, 50% of A.T.P. is replenished.

In 40 seconds, 75% of A.T.P. is replenished.

In 60 seconds, 87% of A.T.P. is replenished.

Within 3-4 minutes, A.T.P. is totally replenished.

Without ATP you can forget the dynamic response in your athlete you would otherwise expect, as the legs become heavy and fatigue sets in. However in a game we don’t have the choice to rest to optimum levels of recovery. So at some point we need to consider the transference of our speed skills onto the field.

Training Modality Out of Season In Season

Speed Mechanics 20-40secs 10-20secs

Unresisted 1-2 minutes 30-60secs

Resisted 2-3 minutes 60secs-2minutes

Assisted 4-5minutes 3-4 minutes

This is a guide as sets, reps, intensity and distance covered will have an impact!

There is always more than one way and the great Michael Johnson in the context of running provides no better example of how a ‘different’ technique can still be very efficient.

Some basic form points:

· Body lean - aiming at 45 degrees. A lower centre of gravity retains stability. Straight Line from ankles, knees, hips and shoulders.

· Aggressive arms. We can’t underestimate how much these affect our propulsion. Relax the hands as if you held potato crisps.

· High knee drive with Triple extension – toe up, heel up and knee up.

· 100% effort. Intensity less than 70% has been shown to affect neurological transfer.

Greater Efficiency = Increase In Speed

Make it specific, make it functional and make it fun!

All the best, Jamie Tout