Speed Training for Young Athletes
The latest session of the ‘Athletics Development Series’ was conducted by James Hillier, Head Coach at Reliance Foundation Odisha Athletics High Performance Center. In this session, Coach James shared his insights on speed training for young athletes. The session covered the different phases across age groups and drills to include in your training.
The latest session of the ‘Athletics Development Series’ was conducted by James Hillier, Head Coach at Reliance Foundation Odisha Athletics High Performance Center. In this session, Coach James shared his insights on speed training for young athletes. The session covered the different phases across age groups and drills to include in your training.
Coach James started the session by introducing the different types of speed. Speed can be:
- Acceleration speed
- Maximum speed
- Endurance speed
- Change of direction speed
There are certain considerations one must take into account when speed training, such as:
- Time of the year
- Technique
- Intensity
- Recovery
- Volume
- Strength & Power
- Plyometrics
Speed training is all about using the right techniques to enhance pace. This included different target areas of speed training:
- Posture:
Activated core
Head leads the movement
Chest and hips should be ‘tall’
Slight forward lean
Hips in a neutral position
Hip, knee and ankle in line during ‘support phase’
- Arms
Gives balance
‘In sync’ with the legs
Help with force production
‘Ear to pocket’
Hands should be relaxed or open
- Legs
Legs should move in a cyclic action
Heel tucked into the backside
Step over the knee to create high knee action
Feet should be dorsiflexed
- Force production
Forces should be produced reactively
Tendons vs Muscles
Ground contact times
Training athletic stiffness
An acceleration session can be phased into different stages. The key components of a speed training session are:
- Block start
- Drive phase
- Transition phase
Coach James then demonstrated various drills and their technical benefits when included in speed training sessions. The session ended by summarising the different phases of the AMEC - Acceleration, Maximum, Endurance, Change of speed model.
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