Speed training

Reaction, acceleration, top speed and speed endurance: the parts of a sprint and how to train them.

The outline, topic by topic

Each topic is weighted the way the exam weighs it.

Reaction speed: what is it?
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The time between the signal and the start of movement.
It improves little with training.
A coach chains 30 m sprints with 30 s rest. What is wrong?
- The rest is too short to sprint at full speed
- The sprints are too long to train speed
- The rests are too long: the muscles cool down
- A load such as a weighted vest should be added
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The rest is too short to sprint at full speed
In 30 s, phosphocreatine is only partly restored: each sprint is slower than the last and one trains speed endurance, no longer speed. Allow rather 2 to 3 minutes between 30 m sprints.
Acceleration: what is it?
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The ability to raise speed as fast as possible from standstill.
It dominates team sports.
Why does acceleration matter more than top speed in football?
- Top speed never improves with training
- Short sprints: top speed is rarely reached
- Sprints there often last over 10 seconds
- Acceleration depends mostly on aerobic endurance
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Short sprints: top speed is rarely reached
Most sprints in a match last under 5 seconds, often over 10 to 30 m: the player is still accelerating when the sprint ends.
Top speed: what is it?
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The highest speed reached, around 50 to 70 m into a 100 m for a sprinter.
It depends on stride length and frequency.