 |
Return
to:
Brett
Smith | UWRFC
| Sport and Leisure Studies,
University of Waikato RUGBY SITE LINKS: Home | Intro | Calendar | Plan | Weekly program | Aerobic | Anaerobic | Weights Power | Speed | Practise | Nutrition | Links |
|
- Based on; Carpinter, P. (1993) Training to develop power and speed. University of Canterbury Sport Science Centre - and Information from; Dintiman,G.B. & Ward,R.D.(1987) Sport Speed. Leisure Press. Rushall,B.S. & Pyke,F.S. (1990). Training for Sports and Fitness. Australia: MacMillan Education Improvements in speed are primarily due to neural reorganisation of existing physical structures and attributes. The neuromuscular patterning as an adaptive response is very specific, therefore power and speed training should be as specific as possible to the sport with the best training exercises being the events themselves. Training for speed is far from optimum if the muscle fibres are not developed for strength and muscular endurance. To develop speed the following should be taken into account. 1) Lactic acid production should not be encouraged therefore adequate recovery between sets is required. 2) Each exercise should be performed at the highest possible intensity as anything less than maximal effort will train different neuromuscular patterns, which if done for long enough may actually have a negative effect on speed. 3) Taking the above into account the volume of training should be as high as possible. 4) Speed (and power) work should be scheduled early so that no residual fatigue or residual lactic acid from earlier sessions interfere with the development of speed. (Rushall and Pyke, 1990). To improve speed an individual has to concentrate on three areas 1) Improving strength and power 2) Developing an efficient technique and increasing stride length. 3) Over speed training.
Follow this approach to planning the development of your speed: 1. Complete a basic endurance programme before commencing. 2. Even during your basic preparation, undertake some `speed' activities. 3. While undertaking `speed' activities don't cease either strength or muscular endurance activities (ie. a maintenance programme). 4. Continue speed activities throughout the season, reducing only when a peak is required. Principles of speed training 1. Ensure adequate recovery between sets and repetitions (this is not lactate tolerance training). 2. The highest possible intensity of an exercise should be the aim. Anything less than a maximum effort will train different neuromuscular patterns. 3. The volume of training should be as high as possible. Time spent will determine the improvement that is possible. 4. Power and speed work at a training session should be scheduled early. Speed Training An emphasis on completing an activity in the shortest possible time. Terminate your training activity when technique changes due to fatigue. Improvements in speed are associated more with changes in technique and neurological factors rather than developments in fitness. one simple method of speed training is - Downhill running, short distance, gentle grade (<3-5%) so as not to alter technique. General guidelines for speed training: a. Duration of work 1 - 7 sec b. Intensity of work 100% (maximum) c. Duration of recovery 30 - 45 sec (until another max effort) d. Repetitions until performance starts to deteriorate Examples of ultra-short repetition running would be: Repetitions Distance Intensity Work/Rest Recovery 15x 30m 100% 30 sec stretch/walk 10x 40m 100% 60 sec stretch/jog 10x 60m 100% 90 sec stretch/walk 5x 75m 100% 2 min walk/stretch Dintiman,G.B. & Ward,R.D.(1987) Sport Speed. Leisure Press. EXAMPLE SPEED PROGRAMS (check details above) SPEED DRILLS For details on the various drills see Dintiman,G.B. & Ward,R.D.(1987) Sport Speed. Leisure Press. Speed training must be developed so that it fits into overall weekly training schedule Details: 30-100 meters of maximal speed activity followed by 1-2 minute rest. For a total of 2-5 sets per exercise. Speed exercise options: Towed sprinting Downhill Sprints (grade < 5%) Bungee supported acceleration drills Sprinting 40-100 meters Speed technique drills Ladder work Tyre work Technique drills Etc
EXAMPLES OF VARIOUS SPEED PROGRAMS The aim initially is to teach the player to run correctly and then run quickly. To achieve this the player will perform technique drills to perfect sprinting form. Once this is achieved then physical development of maximal leg speed is attempted EXAMPLE MINIMUM One speed activity per week EXAMPLE INTRODUCTION Technique drills EXAMPLE BASIC DRILLS Technique drills Downhill Sprints (grade < 5%) Sprinting 40-100 meters
EXAMPLE SPECIFIC DRILLS Technique drills Towed sprinting Downhill Sprints (grade < 5%) Bungee supported acceleration drills Sprinting 40-100 meters EXAMPLE MAINTENANCE Technique drills Sprinting 40-100 meters IDEAS ON SPEED / ACCELERATION TRAINING FOR TEAM PRACTISE 30 minutes at the start of training. Following a good warm up and stretch. Ideas for simple drills follow 1) Sled drills (40m relays all in competitive situations) 2) Acceleration drills (10-20m - jogging out in recovery) 3) Down hill running drills (~5% slope 30-50m with 20-30m run out at the bottom) 4) Foot speed drills (two lines of tires) 5) Speed drills (gradual acceleration for 30m sprint for 30m) 6) Agility drills (a prop and a swerve usually off each foot this drill allows for movement on both sides - develops into 2 props and 2 swerves - game type situation) 7) Skipping drills 8) Bounding for distance over 20m (2 feet - competition - speed and distance) or bounding over objects.
|
SOE
home Departments
& Centres Staff
Search Student page
Staff page
© Copyright 2004
University of Waikato