Sports Tips and Advice for Female Athletes

Components of Speed

Stride rate, stride length and stride strength constitute the basic components of speed. In sports like soccer and basket ball, ability to change directions and cutting and hitting are also components of speed.

How Speed Training Exercise Work?

Speed training exercises aim at developing fast-twitch and super fast-twitch muscle fibers. Weight training, jogging and cardio helps develop slow muscle fibers, plyometrics fast muscle fibers (Ila) and sprinting type of training the superfast muscles (Ilx).

Plyometric Training

Plyometric training involves high-intensity explosive muscular contractions that invoke the stretch reflex. The idea is to develop greatest amount of force in the shortest period of time. Plyometric training exercises include, bounding, skipping, hopping, leaping, skipping, depth jumps, press ups and throwing and catching medicine balls.

Precautions to be Taken

Care should be taken in the following areas:

• Wear shoes with sufficient cushioning
• Surfaces like the mats of gymnastics or grass are preferred
• Always keep the torso in a vertical position
• Have sufficient recovery time between each set.

Upper Body Plyometric Drills

Overhead Throws

Stand with one foot with knees slightly bent. Pull the medicine ball forcefully behind the head to gain maximum stretch and throw it onto the wall. Catch the ball from the wall and repeat the exercise. Keep the time between pulling back and throwing time minimum.

Plyometric Push-Ups

Lie on the floor face down. Push body up with hands extended and with toes on the floor. Lower body to the ground and then explosively push up. As hands leave the ground immediately clasp hands together and place back to initial position supporting the body on its fall. Repeat the exercise.

Core or Middle Section Drills

Broom Stick Twist

Sit on a bench. Position a pole on the back of the shoulders. Place hands over each side of the pole with extended arms. Rotate torso through the waist to one side first and then to the opposite side. Repeat the exercise. Start slow and then gradually increase speed.

Medicine Ball Twist

Stand, with a partner facing away with Feet kept wider than shoulder length. Rotate the ball from behind to the second partner who retrieves the ball from behind, turning to opposite side to exchange the ball again from behind. Continue to rotate the ball in a figure 8 position in one direction and repeat in the opposite direction on finishing.

Lower Body Plyometric Exercises

Bounds

After a few steps of run up, bound keeping the back leg straight and front leg lifted in a 90° knee angle. As the lead leg lands, it acts as the back support leg and the other leg is lifted up. Keep the ground contact time minimum and exaggerate the steps as the exercise progress. Can be done on a 30to 40 meters stretch.

Hurdle Hopping

Stand facing the collapsible hurdles (12″ to 36″) placed in a row. Squat down and jump over the hurdle, feet together, with a double arm swing. Land on the balls of the feet. Immediately jump over the next hurdle. Attempt 2 or more jumps in one set. The hurdles should be spaced according to the ability of the athlete.

Speed training exercises especially plyometric exercises produce better results if done in a moderate volume, with 48 to 72 hours of rest between each session.

Speed Training Equipment

You can find and buy a wide range of equipment for practicing speed training, in the sports goods market and also online. The speed training equipment will be of great help to - increase stride length and frequency; enhance sports performance; and improve acceleration. Plyometrics exercise equipment is considered to the best tool for speed training. Plyometrics mainly focuses on exercising the lower body, upper body and core. This helps enhance the speed of movement, which is important for success in any sport.

Speed Training – Useful Tips

Following a structured and progressive approach is the key to success. Follow the tips given below to make your speed training program a successful and effective venture.

• A thorough, active warm-up is vital before you start your speed training session.
• Speed training can be purposeful only when your body is in a non-fatigued state. So, it is always better to practice speed training before the start of the workouts, following a day of rest or less and easy work.
• Spend more time in attaining maximal strength and acceleration ability through traditional means like squatting.
• Before you start using specific drills in your training program, be aware of why you are using it, how it helps and where it fits well into your training program.
• You can achieve maximum speed only when there is a proper balance and optimum combination of the length and frequency of strides. Don’t focus on one aspect excluding the other.
• You should keep varying methods and intensity of speed training to avoid creating speed barriers for yourself.

Above all these tips remember that - High level of motivation and concentration is the key factor for speed training success.