Speed, Quickness & Agility Training

Components of Speed

Speed incorperates three elements:

• Reaction time
• Movement time (ability to move limb quickly)
• Speed of running (includes stride rate and stride length)

Also see Fitness Components.

• First 3 training sessions perform two short sprints followed by two longer sprints.
  • Add one short sprint and one long sprint every 2 training sessions.
• Speed, quickness, and agility program should be based upon several factors:
  • Specific sport requirements
    • Distances (eg: 5-15 m)
    • Work: rest ratios (eg: 1:2 to 1:4)
    • Event duration (eg: 10 to 45 minutes)
    • Intensities (sprint to jog)
    • Agility factors (eg: specific direction changes, body positioning, surfaces),
    • Cues (eg, visual, auditory, kinesthetic)
  • Athletes strengths and weaknesses
    • Test periodically for agility, acceleration, flying speed, and speed endurance
  • Scheduling and recovery restraints
  • Training goals within the time season
• If sport requires greater aerobic conditioning, speed and agility work can be reduced to twice per week
  • See Energy Systems for Selected Sports
  • See Sports Conditioning Program

Speed Training

An athlete cannot be fast or agile if they are not strong and powerful (Bompa & Carrera 2015). Beyond strength training, athletic speed can be further improved by the following ways:

• Starting ability (acceleration)
• Stride length (increase after initial acceleration)
• Stride rate (number of steps per time)
• Speed endurance
• Sprint form and technique

Bompa T, Carrera M (2015). Conditioning for Young Athletes. Human Kinetics.

Recovery Periods

Short recovery period between sprint intervals for the purpose of phosphagen energy system adaptation do not appear to be effective and enhancing motor skill development. Rest period lasting in excess of 6 minutes may improve speed more effectively (Merlau 2005). Also see Short Sprint Interval Training.

Merlau S (2005). Recovery time optimization to facilitate motor learning during sprint intervals. Strength and Conditioning Journal, 27(2), 68-74.

Speed Exercise

Exercises to improve stride length and frequency include:

• high knee kicks
• glute kickers
• resisted running
• high speed sprints

Craig BW (2004) What is the scientific basis of speed and agility. Strength and Conditioning Journal, 26(3), 13-14.

Average Sprint Distances and Rest Intervals

Dintiman G, Ward B (2003), Sports Speed, (3), pg 14, 152.

Speed Analysis

Subjects: 22 male 100 m sprint finalists and semifinalists at the 1988 Olympic Games. (mean = 11.49 m/s)

Bruggemann, G.F., Glad, B.: Time analysis of the sprint events. Scientific research project at the games of the XXXIV Olympiad-Seoul 1988-final report. New Studies in Athletics, suppl., 1990.

100-meter men's world record: 9.72 seconds (2008).

Running Step Phases

• Propulsion:
  • Foot pushes against ground with power to push body forward.
• Drive:
  • Opposite leg is pulled forward with thigh horizontal.
  • Opposite arm bent 90° is pulled forward along the body with hand at shoulder height.
  • Ankle is kept locked until landing phase.
• Landing:
  • Foot strikes ground and is quickly pulled under body.
• Recovery:
  • Heel of propelling leg is quickly pulled toward buttock.
  • Opposite arm quickly moves forward.

Bompa T, Carrera M (2015) Conditioning Young Athletes. Human Kinetics.

Sandblasting

Sandblasting, or running in the sand was advocated by following athletes:

• Walter Payton, considered by many to be the best blocking backs in NFL history;
• Ben Tabacknik, Ph.D. head coach of the 1988 U.S.S.R. Olympic Sprinting team;
• and the late Steve Prefontaine, one of the greatest runners of all time including records in the mile, two-mile, three-mile, and the 5000 meter race.

Benefits include:

• Improved hamstring conditioning
• Exaggerated stride length, height, and rate
• Improved adaption for ankle stability

Sandblasting. National Strength and Conditioning Association Journal, Vol. 13, Num. 4, 1991

Agility Training

Agility is the ability to rapidly change directions without the loss of speed, balance, or body control. As with other fitness components, agility is specific to a particular movement pattern. One problem with agility training is that an athlete can learn to anticipate the next movement. Therefore, the athlete should be required to respond to a directional order.

Craig BW (2004) What is the scientific basis of speed and agility. Strength and Conditioning Journal, 26(3), 13-14.