Improving Athletic Speed: Components and Training Methods

Developing Travel Speed Components

This quality depends on the balance of all components: frequency, amplitude, speed endurance, and technique, as well as an adequate speed of execution, which leads to good acceleration determined by contractile speed. Considering these components:

Stride Length

Improved through exercises that work driving ability, such as multihops without light burden or long jumps. Similarly, exercises to improve joint range using downhill slopes with wide steps, progressions extending the stride, and flexibility work are beneficial.

Frequency of Movements

Closely tied to stride length, a balance must be found. Develop this through segmental movements at maximum speed using multiple repetitions. This involves techniques like downhill races, fast skipping, and running on a treadmill.

Speed Endurance

Allows maintaining maximum speed for longer and is necessary for repeating high-intensity efforts required by speed training. Train this component using distances of 50 to 200 meters with incomplete but wide-ranging recovery (5 to 8 minutes). Work intensity should be 85% to 95% (submaximal), with 5 to 8 repetitions and active rest between successive specific series.

Technique

Considered important for efficient gestures and saving energy. Assimilation and application exercises, coordination exercises, relaxation techniques, running drills over 20 meters, and technical progressions should be used.

Effective Speed Training Methods

• Progressions: Gradually increasing speed.
• Interval Progressions: Speed is increased by intervals and then maintained.
• Speed Progressions: Focus on acceleration and maintaining maximum speed.
• Paced Runs (Pasadas): Traveling short distances at a uniform speed.
• Variable Speed Runs: Actions combining jogging, sprinting, etc., to achieve maximum speed variation.
• Assisted Runs: Aided by factors like wind or downhill slopes.
• Downhill Running (Carrera en declive): Specific downhill training.
• Overload Exercises: Using weights or external loads.
• Multisaltos (Plyometrics): Increasing power through explosive muscle contraction exercises.
• Uphill Runs (Cuestas): Running up slopes or inclines.
• Resistance Running (Arrastre): Running while pulling resistance.