Question

What is speed? Explain the methods to develop speed in detail.

Hint:

Speed training should always be done at the beginning of a session when the nervous system is fresh, never at the end when the athlete is fatigued.

Answer 1

Step 1: Understanding the Concept:
Speed is the ability to perform a movement or cover a distance in the shortest possible time. It is a product of reaction time, movement frequency, and acceleration.
Step 2: Methods to Develop Speed:
There are two primary training methods used:

1. Acceleration Runs: Procedure: Used to improve the ability to reach maximum speed from a stationary position. Execution: The athlete starts from a stationary position and sprints for 20-30 meters at 100% intensity. Rest: Sufficient rest (2-5 minutes) is given between repetitions to ensure the nervous system recovers.
2. Pace Races (Speed Endurance): Procedure: Used to maintain maximum speed for a longer duration. Execution: The athlete runs a distance (usually 10-20% more than their competitive distance) at a steady, high-speed pace (around 80-90% intensity). Example: An 800m runner practicing 1000m runs to build the "pace" required for the race.
Step 3: Factors Affecting Speed:
Muscle fiber composition (High percentage of White Fast Twitch fibers). Explosive strength. Technique and flexibility.
Step 4: Final Answer:
Speed is the rate of motion. It is developed using Acceleration Runs (for start-up speed) and Pace Races (for speed endurance).