Speed, Resistance, and Flexibility Training Guide for Athletes
Speed Training
Definition
Speed allows athletes to react and move efficiently. It’s categorized into:
Pure Speed
- Response Speed: Reacting quickly to stimuli.
- Acyclic Action Speed: Performing single movements rapidly (e.g., throwing a ball).
- Cyclic Frequency Speed: Moving at maximum speed in repetitive actions (e.g., running).
Complex Speed
- Force-Velocity: Overcoming resistance with maximum force.
- Speed-Strength (Agility): Maintaining speed while changing direction or resisting fatigue.
Training Methods
- Lactic Anaerobic Metabolism Training: Focuses on ATP and phosphate energy systems for short bursts of power and capacity.
- Reaction Training: Improves reaction time and movement timing through drills and exercises.
- Frequency Speed Training: Enhances cyclic movement speed through acceleration and maximum speed drills.
- Movement Speed Training: Develops speed in acyclic movements with low resistance, emphasizing strength and technique.
Evolution of Speed
Speed development typically peaks in adolescence and requires consistent training to maintain throughout adulthood.
Resistance Training
Definition
Resistance training helps athletes maintain performance levels for extended periods and recover quickly. It depends on muscle fiber types, cardiovascular and respiratory systems, and energy pathways.
Classification
- By Function: General (non-sport-specific) or Specific (sport-specific).
- By Duration: Short, medium, or long duration.
- By Energy System: Alactic anaerobic, lactic anaerobic, or aerobic.
Key Concepts
- Work Capacity: The total amount of energy available.
- Power: The rate at which energy can be used.
- VO2 Max: Maximum oxygen consumption during exercise.
- Anaerobic Threshold: The point at which the body switches from aerobic to anaerobic energy production.
Training Systems and Methods
- Continuous Training: Sustained activity without rest, focusing on aerobic endurance.
- Interval Training: Alternating periods of effort and rest, targeting both anaerobic and aerobic systems.
Types of Resistance Activities
- Endurance activities like running, swimming, and cycling.
- Strength training exercises.
- Cardio machine workouts.
Flexibility Training
Definition
Flexibility refers to the range of motion in a joint, influenced by joint mobility, reflexes, muscle strength, and genetics.
Classification
- Static Stretching: Holding a position for a period of time.
- Dynamic Stretching: Moving through a range of motion.
Training Methodology
Flexibility training can be done daily or several times per week, with each stretch held for a minimum of 20 seconds. It’s important to stretch in a relaxed position, gradually increasing the stretch, and focusing on feeling the stretch in the targeted muscle.
Evolution of Range of Motion
Range of motion naturally declines with age but can be maintained through regular training. Girls tend to be more flexible than boys.
Fitness Testing
Definition
Fitness tests measure an athlete’s physiological components that contribute to their sport performance.
Objectives
- Evaluate and compare motor skills and performance levels.
- Develop self-awareness and self-acceptance.
- Provide psychological motivation.
Types of Tests
- Laboratory Tests: Conducted in controlled environments with specialized equipment.
- Field Tests: Performed in more practical settings, often simulating sport-specific activities.
- Mixed Tests: Combining elements of both laboratory and field tests.
Characteristics of Tests
Fitness tests should be standardized, reliable, objective, and provide useful information for training decisions.
Conclusion
Speed, resistance, and flexibility are crucial aspects of athletic performance. Understanding the different training methods and assessment tools can help athletes optimize their training programs and reach their full potential.