Speed Training can increase your athletic capabilities by strengthening your muscles for more power, speed, and agility. There are various kinds of speed training. We’ll show you some of them and suggest you try them all, but you must find what best suits your goals.
What Is Speed Training?
Speed training aims to develop explosive power in lower body muscles to increase performance, endurance, and strength. Speed training programs incorporate exercises targeted explicitly towards increasing speed and deceleration, speed shifts, and shifts of direction abilities. This type of training also helps the body use various muscle fibers, allowing for less fatigue during and post-performance.
Benefits of Speed Training
There are many advantages of speed training.
1. Speed Training enhances athletic performance. Athletes rely on agility and speed training programs to boost performance, with specific exercises designed to build agility, speed, and power, thus improving overall athletic achievements.
2. Speed training can aid in the prevention of injuries. it can allow you to accelerate, stop, and change directions when needed rapidly. It can also help the body to be able to respond quickly, adapt to sudden circumstances, and avoid the risk of injury.
3. Speed training provides a powerful exercise for cardio. Like high-intensity interval training (HIIT), speed training effectively and quickly increases the heart rate, burns calories, and boosts your body’s overall fitness and wellness.
Four Types of Speed Training
There are so many speed exercises to help you reach your highest speed and increase your stamina. There are so many variations of those exercises; we are not going to mention all of them, but we’ll talk about some of the most popular and effective ones out there:
1. Agility training
concentrates on developing quickness, which is the ability to change direction quickly or burst in momentum and velocity. Agility training usually accomplishes this by using several exercises based on footwork drills.
2. Fartleks
“Fartlek” is a Swedish word that means “speed play.” Scandinavian trainer Gosta Holmer named it to describe this method of training. Fartlek running exercise is a speed-training process where runners alternate between a slow and a fast pace. The body is trained to be able to run long distances. Fartlek-based running has no set speeds, times, or mileage limits. It’s about altering your speed according to the way you feel.on the professional athlete levels, Fartlek is one of the most essential, most cruciating exercises ever because athletes use it as a series of exercises to build on; here’s an example for the two options:
Distance:
You run 80 m (almost 87.50 y) at high speed and slow down for 80m.
There is no break; you start over again for a total of 10 times reps.
Time:
You run 10 seconds at high speed, and you slow down for 10 sec
There is no break; you start over again for a total of 10 times reps. Now, you can build on that and increase as you go.
3. Interval running
Running in intervals involves short periods of sprinting followed by a break. It is typically an element of high-intensity interval training (or HIIT). The benefits include better fitness levels, less intense training sessions, and a faster running speed.
4. Running drills
They help improve your athletic performance. Long-distance and speedrunners typically practice this type of drills(such as high knees and butt kicks) to warm up for running. Running exercises can help you learn the correct running technique, increase speed, lower the risk of injury, and exercise various muscle groups.
Agility Exercises
Try these four agility exercises to build up incredible speed for your feet and forward running speed. These are simple ones, but they are the basis for something greater
1. Dot drills
Dot drills are speed-training drills that are designed to increase speed and agility. There are numerous variants of dot drills; however, a fundamental dot drill involves tapping five dots on the floor, forming four dots as a square and the fifth in the middle. Utilizing explosive force, keep your upper body straight and walk your feet in rapid sequence, following the pattern on the floor.
Repeat the pattern three and six times before sprinting ahead to a set point for the final step of the drill.
2. Shuttle run
Shuttle run is a drill for agility. Place two cones about 25 yards from one another. Start a sprint from the first to the second one and then back. Repeat this six or eight times as fast as you can. Alternate the regular running by trying different running exercises between cones, either forward, sideways, or backward.
3. Box jumps with plyometric drills
The box jump is a plyometric activity that targets the lower body muscles, which include the quadriceps, glutes, calves, and hamstrings. Do this exercise by vertically leaping up an elevated surface or a box. Make sure to land softly after you jump onto the soles of your feet. You can then evenly distribute your weight over every foot. When properly trained, this jumping exercise could add cardio to your strength training routine.
4. Agility ladder drills
They are also referred to as agility ladder drills or speed ladder drills, a type of high-intensity interval exercise that uses intense bursts of energy and brief rest intervals. Begin by placing your agility ladder on the ground. You will stand on one side of the ladder. Run along the ladder by putting your feet on the center of each one until you reach the opposite side. You can abruptly change direction before running back to the opposite end of the ladder at high speed, rest up, and start again.
Warming Up Right is the key.
A good warm-up sets the stage for a successful training session. And two main things you have always to remember to base your warm-up routine on:
- Dynamic Stretches: Embrace dynamic stretches like lunges, leg swings, and torso twists to increase flexibility and reduce the risk of injury.
- Prime Your Muscles: Ensure your muscles are sufficiently warmed up and ready for action.
How to Work Out Safely and Avoid Injury
If you’ve had a prior or pre-existing health issue, consult your physician before starting an exercise routine. A proper exercise method is crucial to ensure the security and efficiency of a fitness program. You may have to alter every exercise to achieve optimal results based on your requirements. Make sure you choose an activity that permits you to maintain complete control over your body during the training. Be aware of your body and stop the exercise immediately if you notice discomfort or pain.
You must rest to continue seeing growth and improve your body’s strength; your final results will depend on your capacity to fully recover from your exercise. Take a break between 24 and 48 hours before exercising those same muscles to ensure adequate recovery.
Speed training should not only be seen as a trend; instead, it should become part of your lifestyle and help push you towards fitness zenith. Use it, experience it, and enjoy it because it really adds that extra vitality we all need in our lives.
Frequently Asked Questions (FAQs)
Let’s address common queries and concerns that people always ask:
Q1: Can anyone do speed training, or is it only for athletes?
A: Speed training is inclusive and beneficial for individuals of all fitness levels.
Q2: How often should I incorporate speed training into my routine?
A: Start with two to three sessions per week and adjust based on your comfort and positive progress.
Q3: Is speed training suitable for older adults?
A: Absolutely, speed training can be adapted to suit all fitness levels and needs of individuals of all ages.
Q4: Can I Do Speed Training Indoors, or Do I Need a Track?
A: Speed training is versatile. Whether it’s a track, a park, or your living room, you’re good to go.
Q5: What Gear Do I Need to Get Started?
A: Keep It Simple, Keep It Fun. A good pair of sneakers and comfortable workout clothes are all you need. No need for a fancy fitness wardrobe.
Q6: Is Speed Training High Impact?
A: While it can be high intensity, you can always modify it to suit your comfort and fitness level.
Q7: Can Speed Training Help with Weight Loss?
A: Absolutely! Speed training torches calories, helping you shed those extra pounds. But remember, it’s not just about the numbers – it’s about feeling good, healthy and having fun.
Q8: Is Speed Training Safe for Beginners?
A: Start slow, follow the rhythm, and gradually amp up the intensity. If you have any concerns, it’s always a good idea to check with your fitness coach.
