Module 9: Speed Training PDF

Group 6 Module 9: Speed training  Learning Objectives 01 02 03 Define speed training Differentiate speed, Perform a variety speed acceleration, velocity, and training using the cor...

Group 6 Module 9: Speed training  Learning Objectives 01 02 03 Define speed training Differentiate speed, Perform a variety speed acceleration, velocity, and training using the correct reaction time. techniques What is fitness? what Does speed mean?  why is speed important in our physical health and how do we improve it?  Differences Speed Acceleration velocity reaction a method defined as the defined as the time through which an capacity to rate at which an is the athlete sprints to increase object’s location measurement of cover a distance maximum changes with how quickly the in the least velocity in a short regard of time. athlete responds amount of time period of time. to stimulus. possible. speed training benefits Consist of variety if workouts Increase range of motion designed to assist individuals to Improve athletic performance and flexibility Keep injuries to a minimum in a controlled improve explosive power in the setting lower body. Speed training Incorporate activities that directly regimens, which are used by strengthens vulnerable muscles runners and athletes to improve Build bone density and strength performance, comprise a range of Increase your endurance and muscular balance specialized motions of sprinting Provide a good cardiovascular exercise and tactics aimed to increase raise oxygen levels in the body, giving greater acceleration, deceleration, energy to working muscles quickness, and change of direction Aids in the prevention of osteoporosis and maintain of balance and coordination  principles Choose a sensible goal for your activity, then focus on running faster than your objective at short work intervals Train at your preferred speed to improve your coordination, confidence, and stamina. Use extensive recoveries initially, but as you develop faster and faster, lower your recovery time Work on your cardiovascular fitness and anaerobic endurance, and go for some moderate pace to burn calories and recuperate frojm your speed training Improve on your mobility to establish a range of motion (hip range of motion affects speed) and help prevent injury  SPEED TRAINING METHODS ✔ Speed training which is done by running at fast speeds for short periods of time; ✓ Speed endurance which is performed to sustain sprinting velocities at or near maximum velocity or to minimize deceleration after reaching top speed; ✓ Specific endurance which comprises of intervals at your target pace that are not long enough to simulate the entire race; ✔ Special endurance which is performed to acquire the ability to maintain maximum or near-maximum velocity; ✔ Intensive tempo which includes runs conducted at 75-95% effort to overwhelm the lactic energy system; ✔ Extensive tempo is a slower form of intensive tempo in which the goal is to avoid lactic buildup; ✔ Resisted sprints which include running uphill, running with a sledge or tire, sprinting into a headwind; and ✔ Assisted sprints which include downhill running, running with the wind. Seven step aproach 1. Improve your fundamental movement training to a level that will provide a solid basis for each succeeding phase. It includes exercises that develop body control, strength, muscle endurance, and endurance (muscular and cardiovascular, anaerobic and aerobic); 2. Improve your functional strength and explosive movements against medium to heavy resistance. Working at 55 to 85% of your maximal effort develops maximum power (1 RM); 3. Use ballistics to create high-speed transmitting and receiving movements; 4. Use plyometric exercises to improve explosive hopping, leaping, bounding, striking, and kicking  first activiTy: 5 mins warm up Warm-ups are designed to prepare the body for movement. A warm-up allows the body to gradually increase its heart rate, breathing, and body temperature, which increases blood flow to the muscles. Preparing the body in this way reduces muscle soreness and the risk of injury.  PRE-EXERCISE DYNAMIC STRETCH PROCEDURE DURATION Move your arms across your chest, crisscrossing. Switchback and repeat, bringing the opposite arm to the 1. Arm Crossovers 1 minute top. Try to hit your buttocks with your foot while walking. Speed 2. Butt Kicks things up by doing this while you're jogging. Repeat. 1 minute Stand with feet at shoulder width and your arms out to your sides to form a 'T' shape. Holding your lower body still, rotate 1 minute 3. Spinal Rotations your upper body back and forth from right to left. Stand with your feet at shoulder level. Swing one leg 1 minute 4. Hand walks to the side, then swings it back. Repeat. Raise your left leg by bending your knee to point it out. 5. Hacky Sacks 1 minute Tap the inside of your right foot with your left hand without leaning or bending forward. Repeat. first activity: 5 mins warm up second activity: jumping rope third activity: Agility shuffle run Agility shuffle run: DEFINITION The 30 foot (9.15m) Agility Shuttle Run is a test of agility, in which the participant runs back and forth between two parallel lines as fast as possible, picking up blocks of wood, for a total of 120 ft. There is a similar metric version of this test, the 4x10m agility run. The 40 Yard Shuttle is run over the same distance, but there is no requirement to pick up blocks. Agility shuffle run: IMPORTANCE The shuttle run workout primarily targets your cardiovascular system, improving endurance and aerobic capacity. Incorporating rapid directional changes and sprints also helps enhance agility, speed, and the ability to shift quickly from one direction to another. Agility shuffle run: EXAMPLES 1. 5-10-5 SHUTTLE (Pro Agility Drill) Setup: Place 3 cones in a straight line, 5 yards apart from each other. Execution: Start at the middle cone, sprint 5 yards to the right, touch the cone, sprint 10 yards to the far cone, and finish by sprinting back to the middle cone. Purpose: Improves lateral quickness, change of direction, and acceleration. Agility shuffle run: EXAMPLES 2. T-Drill Setup: Place 4 cones in a T-shape. The top three cones are 5 yards apart, and the starting cone is 10 yards away from the middle cone. Execution: Sprint from the start cone to the middle cone, shuffle laterally to one end, shuffle across to the opposite end, return to the middle, and backpedal to the start. Purpose: Enhances agility, footwork, and multi-directional movement. Agility shuffle run: EXAMPLES 3. 3-Cone Drill (L-Drill) Setup: Set up 3 cones in an L shape with each cone 5 yards apart. Execution: Start at the first cone, sprint to the second cone, return, run to the third cone (loop around it), and finish back at the first cone. Purpose: Focuses on change of direction and quickness around obstacles. fourth activity: dot drills kkkkk  Dot drills are speed training activities that are used to improve speed and agility. Importance: Dot drills are important for improving coordination, agility, and reaction time, which are important skills in many sports. 1. Setup: Arrange five markers on the ground in the sequence A-B-C-D-E to form the layout 2. Initial Position (A-B): Commence with your feet together on markers A and B. fifth activity: sprint test  Sprint or Speed Tests can be conducted across a variety of distances, depending on the parameters being assessed and the individual’s sport. Example : 5 BENEFITS OF SPRINTING : 1. Improves your body composition 2. Stave off ageing 3. Improves Cardiovascular Health 4. Reduces Stress 5. Sprint improve glucose control Last activity: Cool kkkkk down exercises Speed is relative. You have to live it. You can't just jump into it. You have to live it all the time. Thank you for listening!