Another Bio Motor Ability is Speed. Speed refers to “how fast an object is moving.” Speed can be thought of as the rate at which an object covers distance. A fast-moving object has a high speed and covers a relatively large distance in a short amount of time. Contrast this to a slow-moving object that has a low speed; it covers a relatively small amount of distance in the same amount of time. An object with no movement at all has a zero speed. Training variables for speed is usually 10-30 seconds in duration. We’re trying to work the fast twitch muscle fibers which requires rest of 3-5 minutes in between sets. Every repetition that is slower than the previous repetition is decreasing your speed, this is why it is imperative to take full rest periods. An example of speed training would be sprints. Doing a 10 second maximal sprint followed by a 3-5 minute rest then repeated until performance decreases is a great place to start your speed training. Speed training is generally body weight specifics. If we start adding loads to things, then we’re creeping more into the power phase. Speed training can also be applied to any of the limbs. Speed training for a boxer, maybe throwing flurries for 10 seconds, and again resting the appropriate amount of time. Speed training for a gymnast may be 5 second burst, again with appropriate recovery time. Remember that if your trying to get faster you must periodize a 4-6 week period of speed specific training into your program.
Come back next week for a discussion on flexibility/mobility….