Speed is trained mainly by exerting a force that is taken to the extreme, within a short period in time, there are two varieties:
The force-speed, in which races and jumps are made with or without load and is performed with powerful and fast movements, in a minimum time. During the realization of this type of speed the so-called elastic energy is released.
The resistance-speed, is based on maintaining in a longer space of time, a higher speed. We work on the maintenance of the body in general, muscles and fibers so that they get used to fatigue and know how to cope with it, to make recoveries faster.
Exercises focused on speed-resistance work.
- Running up the stairs: You can choose any staircase you find near the area in which you live, even if your own apartment, chalet, or the interior of the house if it has several floors. Or do it outdoors in parks or slopes that have them. When you have been practicing in them for a while you can do it with weight in your arms, either carrying weights and other objects.
- Jumps with cross on the ground: Although at first it seems easy, it is not at all, with it you acquire above all agility. You can pick up two sticks in a park or draw them in the sand with your hand, in the form of a cross, so there are four squares left that you will jump. You can start from front to back, and continue with the sides, or crossed, the important thing is to vary the way you jump the cross and increase the speed with a marked time.
- Jump rope: This exercise has always been practiced as a kind of hobby in schools, in groups or in physical education classes, but its objective is to work the part of resistance within speed. It is mostly used among professional boxers or fighters who introduce it into their training routine. It is a type of exercise that demands intensity and endurance. It can be done with the feet together or apart, at first the classic jump to practice is the most recommended, then circuits accompanied by the rope can be included, in which different types of jumps and movements alternate.
Exercises based on speed-strength work.
1.Race with drag: consists of a race that usually ranges between 30 and 40 meters away, is carried out in specialized athletics tracks, with the characteristic that the person who runs it carries a weight that drags and that is tied to the waist, this weight goes on the ground and can have between 6 and 12 kilos, depending on the preparation that the athlete has. You always start with a lower weight and gradually increase.
2. Running hills: the route of these spaces has a direct impact of the strength in the legs, the more emphasis is made in this type of exercise the stride of the foot will be more powerful and of greater distance, thus the performance and resistance will increase and injuries will be avoided.
- Long slopes: this type of slopes have an inclination between medium and low and a distance that is between 200 and 400 meters long. Its goal is to make the muscle fibers tired. It involves the heart with a frequency of between 80% and 85%, the estimated time to travel them is 5 or 10 minutes per km. These slopes are repeated between 2 and 6 times and between them you should take a break of 2 or three minutes.
- Short slopes: these are somewhat more complicated since they have a length between 65 and 80 meters and with an inclination that exceeds 8%. When traveling them the stride of the foot requires more energy and with doing them you gain explosive type strength. The heart rate required is between 85% and 95%, and the time required to perform it is 5 minutes per km maximum. Between 10 and 12 repetitions are performed, making a break of one minute or a minute and a half.
3.Skipping with ballast: consists of traveling a distance marking the steps that are taken, raising the knees to the height of the hip, the steps must be between 100 and 150 maximum. In this case, a weight that is dragged and that is tied well to the hip as a belt is also used, being able to weigh between 8 and 10 kilos or be tied to the ankles, where the weight that is put would be around 3 kilos. The elevation of the knees can be carried up to the chest, but it will require a little more force.
4.Race with dragged parachute: this exercise consists of the weight that the parachute has that is usually between 4 and 5 kilos. It starts with races that have a route of about 20 meters, then 40 meters, 50 meters to reach 400 meters, can be divided into 2 or 3 series each. The exercise is based on running until the parachute opens behind the person so that the weight dragged is greater, then travel the same length, but jogging until the parachute deflates and the legs begin to get tired.
5.Race with Sprint: it is that the fibers of the muscles adapt to the speed of the race, for them the race in sprint is used. You can start doing races that last about 30 seconds at the maximum speed you can, making a great effort, between series you have to make a recovery of the body that must last a maximum of 4 minutes and that is done with a race that is slower but continuous, which can be done jogging or walking. You can start doing about 4 Sprints.
6.Variety of jumps: when this type of jump is performed, the joints of the knee and the soles of the feet are mainly worked. Specifically, it is about improving the reactive strength in the legs and for them the following modalities are practiced:
- Jumps with joined feet: they are performed on stairs or in the stands of a field or training stadium and is done with both feet together. They can be done for about 10 or 15 minutes.
- Jump of goes: there are different types of goes according to their height, the higher they are the more the hip area is involved. The vayas have to be separated and can be jumped in different ways, with boats or in the form of a passage.
- Jump with plinth: momentum is gained and with support on the plinth you jump on top of it, to fall into the initial position, working especially the rebound on the ground. In this exercise some balance is also required and that the plinth has a good consistency and is well anchored to each other.
- Multijumps in horizontal position: with the body straight in a horizontal position, make jumps in a circuit, jumping obstacles on the ground, interspersing the lame leg. You can do 2 or 3 sets each of about 50 jumps.