Training For Speed

Speed exercises must meet three main requirements:

A) The technique of the exercise, in it's perfect form, must allow for maximal speed of movements.

B) The exercise must be adequately mastered so the athlete does not need to focus on the form of the movement.

C) Exercise duration must be such that speed does not decline at the end due to fatigue.

In training these three requirements are met by respecting the following rules:

1) Speed should be developed first in simple movements, gradually transferring to complex movements.

2) Exercises to develop speed should be at first done slowly and then quickly.

3) The majority of speed exercises should be performed at less than maximal speed to allow the athlete to stay relaxed and in full control of the movements.

4) The number of Repetitions/Sets of an exercise should be of the degree that an athlete can still perform the last repetition at the allocated speed.

5) Rest periods should be carried out with relaxed, loose movements of the muscle groups engaged in the speed exercise, for example loose leg and arm swings.

6) Speed exercises should be performed at the beginning of a workout (after the warm up) so the athlete is not fatigued.