Physical Fitness: Speed and Flexibility Training Methods

Speed: Definition and Types

Speed is the physical quality that allows us to execute a movement in the shortest possible time. This quality is fundamentally an order transmitted from the nervous system to the muscle. There are different types:

Types of Speed

• Reaction Rate: The ability to respond as quickly as possible to a stimulus (e.g., a handball goalkeeper reacting to a shot).
• Speed of Movement: The ability to move from one place to another, traversing a distance in the shortest possible time (e.g., a speed racer).
• Speed Gesture: The quality that allows us to execute a specific gesture in the shortest possible time (e.g., a tennis player's serve).

Benefits of Speed Training

• The nervous system transmits the order of contraction (nerve impulse) to the muscles much faster, allowing them to respond more quickly.
• Power efforts (combining strength and speed) cause muscle hypertrophy (an increase in the volume of the muscles used).
• Energy reserves associated with short and swift efforts are increased.

Methods to Improve Speed

• Repeated Short Sprints: Covering a short distance (between 30 and 80m) at the maximum possible speed (100%).
• Reaction Drills: Training the body to react quickly to various stimuli.
• Plyometrics (Multijumps).
• Overload Training Methods.
• Racing Games.
• Improving movement coordination.

Flexibility: Definition and Types

Flexibility is the physical quality that enables us to perform large-scale movements with any part of our body. There are the following types:

Types of Flexibility

• Dynamic Flexibility: Exercise carried out while in motion, gradually increasing the range of motion.
• Static Flexibility: Holding a position of passive stretching without movement.

Factors Determining Flexibility

• The mobility of the joint structure.
• The capability of relaxing and stretching muscles and tendons.

Benefits of Flexibility Training

• Increases the range of motion (ROM) of the joint.
• Increases muscle capacity, reducing stiffness and the possibility of injury.
• Delays the effects of joint aging.
• Relieves physical tension and stress, promoting relaxation.

Methods to Improve Flexibility

Prior Considerations for Flexibility Training

• Always warm up properly before any flexibility training session.
• Perform flexibility work in a relaxed manner, using rhythmic and deep breathing.
• The primary goal is to safely extend the limit of the joint's range of movement.
• If working flexibility in pairs, be mindful of the pressure applied to your partner.
• Avoid causing pain during flexibility training.

Specific Flexibility Training Methods

• Dynamic Method: Exercises performed in motion. The goal is to gradually increase the mobility of the articulation.
• Static Stretching: Holding various stretching positions for a few seconds (typically between 15 and 25 seconds).
• Forced Passive Stretching: Holding the stretching position with the help of an external force (e.g., a partner or equipment).