Understanding Speed and Flexibility in Sports Training

Posted on Aug 17, 2024 in Physical Education

Speed in Sports

Definition

Speed is the ability to move quickly and efficiently. It’s crucial for success in many sports and activities.

Types of Speed

  • Cyclical Speed: Used in repetitive movements like running.
  • Acyclical Speed: Used in single, explosive movements like throwing.
  • Reaction Speed: The ability to react quickly to a stimulus.
  • Gesture Speed: The speed of a single, isolated movement.
  • Displacement Speed: The ability to cover a distance quickly.

Evolution of Speed

Speed development varies with age:

  • 6-9 years: Significant increase in speed.
  • 9-11 years: Improved coordination, but lacking strength.
  • 11-12 years: Ideal time for speed-specific training.
  • 12-14 years: Increased strength, but coordination may lag.
  • 14-16 years: Near-adult reaction times and anaerobic capacity.
  • 17-18 years: Reaching peak speed.
  • 25+ years: Gradual decline without training.

Developing Speed

Speed can be developed through various methods:

  • Repeated Reaction Method: Short sprints with varying starting positions.
  • Fractionated Method: Similar to the above, but with varied stimuli.
  • Acceleration Drills: Bounding exercises, short hill sprints.

Importance of Warm-up and Stretching

Always prioritize a proper warm-up and thorough stretching before speed training.

Age-Specific Speed Development

  • 6-8 years: Focus on gesture and reaction speed through games.
  • 8-12 years: Introduce reaction drills and short relay races.

Flexibility in Sports

Definition

Flexibility is the range of motion in a joint. It’s essential for injury prevention and performance optimization.

Types of Flexibility

  • Dynamic Flexibility: Achieved through movement.
  • Static Flexibility: Achieved through holding a stretched position.

Evolution of Flexibility

  • Childhood: Naturally high flexibility.
  • 6-12 years: Gradual decline.
  • 12+ years: Continued decline, influenced by activity level.

Developing Flexibility

Flexibility can be developed through various methods:

  • Dynamic Stretching: Controlled movements through a joint’s range of motion.
  • Ballistic Stretching: Bouncing movements (use with caution).
  • Static Stretching: Holding a stretched position.
  • PNF (Proprioceptive Neuromuscular Facilitation): Combines stretching with muscle activation.
  • Sölverborn Stretching: Similar to PNF, with isometric contractions.

Age-Specific Flexibility Development

  • Early childhood: Encourage natural movement and play.
  • 11+ years: Focus on maintenance and injury prevention.