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Training for speed
Training for speed.
Speed is the ability to move or series of smaller movements against external loads carried in a short period of time
There are different types of speed: speed of reaction , the starting speed - acceleration - the speed of stopping - deceleration -, maximum speed, frequency of motion - rapid execution of constantly repeated movement - the speed of individual movements, and agility. starting speed is important - football, handball, basketball, tennis - where athletes must develop the greater the acceleration of the body in the shortest possible time
whole process is divided into training: the reaction rate, acceleration, top speed, speed endurance. Training the reaction rate is based on exercises to improve speed of visual - fencing, karate, boxing, motorsports -, acoustic - athletics, swimming -, tactile - wrestling, judo - and kinesthetic - sports gymnastics, diving - reactions.
Exercises for the acceleration:
running short of stock - 10-60m; for 10m break 1min, 10-15 reps, with varying sprints - start different positions on different surfaces, etc. - Crawling, indexing of the jumps - Poskoci short on one or two feet, troskoci, peteroskoci, a long series of jumps of 30m, 60m , 100m and more, all to the application of the drop jump.
of Runs with increased resistance - running up the hill, the application of different loads - tires, weights, parachutes, etc. - Crawling, indexing the Kamikaze - the speed-endurance, and running weight. In the gym to lose momentum.
maximum running speed depends on the length and step frequency, power, functional flexibility, speed, proper techniques of running. advisable to train at an early age. Training consists of phases: development of max speed with special funds, the development of rational techniques of running, training, maximum speed, the development of specific power - pilometrija -.
Complex training a top speed of movement: running progressive - gradually increasing speed, length of 60-100m and the last 30-40m max running speed ; flying sprint - 30m of relaxed running, then 20-30m at maximum speed, running down the hill - it increases the frequency and step length, 80m track, running with a change of pace - 300, for example. 30m max pace, 50m medium pace and the repetition of such series; coordination of running - low / high skip, scooping up, casting a leg, jumping from one foot to the transition from these athletic exercises max sprint, short sprints from a low start - up to 60m, a reaction, acceleration and max speed.
Crawling, indexing speed is the ability to move or series of smaller movements against external loads carried in a short period of time. Conditioning-coordination ability with the highest coefficient of innateness - depends on genetics -.