Speed Development


Combination of more specific assignements, properly arranged in the training program can enhance the development of specific skills and athletic abilities. Speed development requires the application of drills which bring about memory to the motor neuron centers and muscles, as well as efforts which develop rhythm and timing of the target actions. These drills can duplicate technical details and rehearsal of strength and speed of training actions. The main objective of the assignments is to create some kind of surplus in efforts whenever this relates to the strength and speed of excecution of the target actions.

The "Speed Development Training Menu" consists of drills arranged dependent on the equipment used for training (sticks, weight pands etc.) and the training methods followed (contrast, assistance, vibration etc.). This menu is a collection of all available recommendations on preparation of training assignments for speed related activities. It includes a variety of drills in the mode of strength development and training of stride cadence through the application of special and specific assignments. The training menu contains stick drills, dragging resistance drills, assistance training drills, contrast training organization and a complete vibration training proposal.

Coaches and athletes can use different drills to suit their training needs, applying the whole program of one modality, or combining different assignments in one and following sessions. Accordingly, we selected and classified almost all available training drills that coaches and athletes use in the training of speed related activities.

The suggested classification consists of:

1. Stick Drills
2. Ressistance training drills
3. Assistance training drills
4. Contrast training drills
5. Eccentric strength and plyometric drills
6. Running skill drills
7. Adaptation drills
8. Vibration training methodology secrets