Speed Classnotes

1.  CONCEPT.

It is the physical skill that allows us to perform movement in the minimum possible time.

Speed can be manifested in several ways: such as the distance covered in a given time (movement speed), stimulus reaction (reaction speed) or performance gesture (gesture speed).

2.  FACTORS DETERMINING SPEED.

They can be divided into two main groups:

Physiological factors:

    - Muscle factor:

• Muscle fibre length and resistance.
• Muscle fibre structure: there two type of muscle fibre in all muscle, the red or type I (active for long periods) and the white type or type II (quick and for short time)
• Muscle elongation.
• Muscle mass.

   - Nerve factor:

• The nervous system, which transmit the impulse from peripheral receptors to the brain.

Physical factors:

• Weight and muscle size.
• Age.
• Nutrition.

3.  TYPES OF SPEED

Reaction speed: It is the skill used to respond to a given stimulus in the shortest possible time, for example, a goalkeeper’s save or the starting shot of a 100-meter race.

-       The reaction speed depends on various factors, which include:

-       The type of stimulus: visual, auditory, tactile…

-       The number of organs and sensory receptors stimulated.

-       The intensity an duration of the stimulus.

-       The speed of transmission of the nerve impulse.

-       Age and gender.

-       Concentration level.

-       The degree of training.

Movement speed: It is the skill used to cover a distance in the shortest possible time, for example, 100 meter swimming.

In this type of speed, there is movement of the whole body through continuous repetition of motor actions.

Gesture speed: It is the skill used to perform movement with one part of the body in the shortest possible time, for example, in a shot al goal in handball or a backhand in tennis. This is also called segmental, execution or action speed…

It is characterised by an isolation gesture, which is repeated only once

4.  SPEED TRAINING SYSTEMS

To improve your movement speed you should increase your muscle power, and remember that POWER = SPEED x STRENGTH. That is why, to be quicker, you must train not just speed but also force.

- Some of the most usual systems are:

o   FLAT RACES – repetitions of short distances to train general speed.

o   MULTIJUMPS – you will improve your muscular explosive strength.

o   UPHILL SPRINTING – to train power.

o   DOWNHILL SPRINTING – to train “overspeed”, so that you will improve your nervous system and coordination.