1. What is speed and how could you improve it by training?

2. Explore different fitness training methods
Flexibility training
Strength, Muscular Endurance and Power training
Aerobic Endurance training
Speed training

3. Use page 17 to complete the table
Training method
Description of training method Hollow, acceleration and interval training
Applicable components of physical fitness
Applicable components of skill related fitness
How could you apply the ‘F’ principle?
How could you apply the ‘I’ principle?
How could you apply the ‘T’ principle?

4. Speed training
Hollow sprints
Acceleration sprints
Interval training

5. Hollow Sprints
Work periods are followed by a “Hollow” period of either:
Rest
OR Low level work
E.G Sprint 40m
Jog 40m
Sprint 40m
Walk 40m
Sprint 40m….etc..

6. Advantages/Disadvantages
Low cost
Can improve speed
Disadvantages
Beginner needs to know how to
Need to be careful not to overtrain

7. Acceleration Sprints
Aimed at improving how quickly you can move from a starting position
Pace is increased steadily
Jogging-Striding-Maximum sprint
Hill sprints can be used
Rest in-between sprints

8. Interval training High intensity work followed by periods of rest
Recovery can be: total rest, walking or active recovery
To improve speed– Intensity will be high, short rest periods
Increasing intensity – less rest, more intervals

9. Review
What are the differences between hollow spring training and interval training?