Speed as a skill!!
Munster Coaching Conference
April 2008
Pat Flanagan BA PhysEd, MSc.
Aims of Workshop


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To explain the basis for making speed work an
integral part of your training programme
To demonstrate some speed practices/drills
with and without the ball
Specifically the following will be addressed:
 Physiology of Speed
 Aspects of Speed
 Planning and Periodisation for speed
Outcomes
Coaches will have a better
understanding of what speed means
 Coaches will review their current
planning for speed
 Coaches will include more specific
speed drills into their sessions

Younger Players
Are not mini-adults
 Pre and post puberty and growth spurt
 Poor temperature control
 Poor anaerobic capacity
 ABC,s (Athleticism/agility, Balance,
Coordination, Speed
 Concentrate on fun and skill
 Should play a variety of sports (14/15)

Time Analysis*
2006 All-Ireland Football Final*
Activity
First Half Second
Half
20m 45s 14m 12s
16m 17s 24m 20s
56%
36.9%
Overall
Av Activity
Bout
32.8s
23.7s
28.4s
Av Recovery
bout
25.7s
41.7s
33.3s
Ball in play
Ball out
% of total time
ball in play
* Activity bout analysis. LH 2006
34m 58s
40m 32s
46.3%
Physiology of Speed
‘It does exactly wot it seys on de tin’
Muscle Fibres: Slow Twitch
Energy efficient
 Low power generation
 Difficult to fatigue
 Many mitochondria
 Posture, walking, jogging
 Highly oxygenated
 Low activation threashold

Fast Twitch
High power output
 Fatigues easily
 Thick
 Less mitochondria
 Sprinting, jumping, kicking
 Does not need oxygen
 High activation threashold

Fast Twitch A
High power output
 Fatigues slowly for a FT
 Thick
 Less mitochondria
 40 to 300 metres
 Does not need oxygen but can use it
 Highish activation threshold

Fast Twitch B
Very high power output
 Fatigues rapidly
 Thick
 Less mitochondria
 1-40 metres
 Does not use oxygen
 High activation threshold

Fast Twitch C

Trainable to be what you want it to be

20% of fibres

What type of training do you do?
Motor Neurons

Slow twitch neurons, thin, recruited
first, fatigue resistant, low threshold,
slow conductivity

Fast Twitch neurons, thick, recruited
second, fatigue easily, high threshold,
high conductivity
‘It does exactly wot it seys on de
tin’
PHASES OF TRAINING
Jan
Feb
March
April
Strength
xxx
xxx
xxx
xx
Aerobic
xx
xx
xx
Flex
xxx
xxx
Power
-
Skill
May
June
J ul
Aug
Sept
x
x
x
xx
x
xx
x
x
x
x
x
xx
xx
xx
x
x
x
x
-
xx
xx
xxx
xxx xx
xx
xx
xx
xx
xxx
xxx xxx xxx xxx
Speed
x
x
xx
xx
xxx
xxx xxx xxx xxx
Tactics
x
x
x
xx
xxx
xxx xxx xxx xxx
xx xx
Training for Speed
Strength
 Core Stability
 Power
 Flexibility
 Speed Endurance
 Aerobic endurance
 Agility
 TECHNIQUE

TECHNIQUE: Speed as Skill
Body position
 Arm action
 Knee lift
 Head position
 Hip position..COG
 Heel recovery
 Relaxation
 Foot strike

Aspects of Speed
Reaction…1m
 Power….10m
 Acceleration…..10-25m
 Speed…..30m-60m
 Speed endurance……60m+
 Deceleration/Direction change

SPRINTING PERFORMANCE
STRIDE LENGTH
STRENGTH
STRIDE FREQUENCY
COORDINATION
TECHNIQUE
FLEXIBILTIY
SPECIFIC ENDURANCE
Jonath et al 1995
Reaction/Power
Standing starts
 Moving on spot starts
 Lying down
 Holding start
 React to ball starts
 Starts with harness
 Combination

Acceleration
Strides
 Acceleration runs
 Pick-up sprints
 Hollow sprints
 Harness runs
 Zig-zag runs

Speed Endurnce
(Short/Long)
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Strides..Technique
Acceleration runs
Shuttle runs
Hollow sprints
Parachute runs
Zig-zag runs
Hill training
Three Man Weave
Deceleration/Direction
Change
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Strides with Swerve
Acceleration runs
Shuttle runs
Reaction Drills
Parachute runs
Zig-zag runs
Hill training
Three Man Weave
Basic Speed
Downhill running
 Parachute release
 Towing
 Wind assisted
 Practice being fast
 Staggered races

Testing for Speed
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20m-50m timed run
Flying 30m run
200m timed run
Vertical jump
Standing long jump
5 single leg hops for distance
Shuttle test for distance
Margaria Power Test