1. Munster Coaching Conference April 2008 Pat Flanagan BA PhysEd, MSc.
Speed as a skill!!
Munster Coaching Conference
April 2008
Pat Flanagan BA PhysEd, MSc.

2. Aims of Workshop
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

3. 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

4. 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)

5. Time Analysis* 2006 All-Ireland Football Final*
Activity
First Half
Second Half
Overall
Ball in play
20m 45s
14m 12s
34m 58s
Ball out
16m 17s
24m 20s
40m 32s
% of total time ball in play
56%
36.9%
46.3%
Av Activity Bout
32.8s
23.7s
28.4s
Av Recovery bout
25.7s
41.7s
33.3s
* Activity bout analysis. LH 2006

6. ‘It does exactly wot it seys on de tin’
Physiology of Speed
‘It does exactly wot it seys on de tin’

7. Muscle Fibres: Slow Twitch
Energy efficient
Low power generation
Difficult to fatigue
Many mitochondria
Posture, walking, jogging
Highly oxygenated
Low activation threashold

8. Fast Twitch High power output Fatigues easily Thick Less mitochondria
Sprinting, jumping, kicking
Does not need oxygen
High activation threashold

9. 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

10. Fast Twitch B Very high power output Fatigues rapidly Thick
Less mitochondria
1-40 metres
Does not use oxygen
High activation threshold

11. Fast Twitch C Trainable to be what you want it to be 20% of fibres
What type of training do you do?

12. 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

13. ‘It does exactly wot it seys on de tin’

15. Training for Speed Strength Core Stability Power Flexibility
Speed Endurance
Aerobic endurance
Agility
TECHNIQUE

16. TECHNIQUE: Speed as Skill
Body position
Arm action
Knee lift
Head position
Hip position..COG
Heel recovery
Relaxation
Foot strike

17. Aspects of Speed Reaction…1m Power….10m Acceleration…..10-25m
Speed…..30m-60m
Speed endurance……60m+
Deceleration/Direction change

18. SPRINTING PERFORMANCE
STRIDE LENGTH
STRIDE FREQUENCY
STRENGTH
TECHNIQUE
COORDINATION
FLEXIBILTIY
SPECIFIC ENDURANCE
Jonath et al 1995

19. Reaction/Power Standing starts Moving on spot starts Lying down
Holding start
React to ball starts
Starts with harness
Combination

20. Acceleration Strides Acceleration runs Pick-up sprints Hollow sprints
Harness runs
Zig-zag runs

21. Speed Endurnce (Short/Long)
Strides..Technique
Acceleration runs
Shuttle runs
Hollow sprints
Parachute runs
Zig-zag runs
Hill training
Three Man Weave

22. Deceleration/Direction Change
Strides with Swerve
Acceleration runs
Shuttle runs
Reaction Drills
Parachute runs
Zig-zag runs
Hill training
Three Man Weave

23. Basic Speed Downhill running Parachute release Towing Wind assisted
Practice being fast
Staggered races

24. Testing for Speed 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