Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
Scribd Logo
Upload

Welcome to Scribd!

  • 194 views

    Developing Speed and Speed Endurance

    Uploaded by

    Demetrio Frattarelli
    The document provides information on developing speed and speed endurance through different running drills and exercises. It defines common terminology for different types of runs based on length and energy systems used. Running drills called "Mach drills" involving letters like A, B, C are recommended to improve speed and be done as part of a recovery workout over distances of 20-100m. Example workouts combining the different drills in succession are given.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Developing Speed and Speed Endurance

    Uploaded by

    Demetrio Frattarelli
    194 views2 pages
    The document provides information on developing speed and speed endurance through different running drills and exercises. It defines common terminology for different types of runs based on length and energy systems used. Running drills called "Mach drills" involving letters like A, B, C are recommended to improve speed and be done as part of a recovery workout over distances of 20-100m. Example workouts combining the different drills in succession are given.

    Original Description:

    SE

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document provides information on developing speed and speed endurance through different running drills and exercises. It defines common terminology for different types of runs based on length and energy systems used. Running drills called "Mach drills" involving letters like A, B, C are recommended to improve speed and be done as part of a recovery workout over distances of 20-100m. Example workouts combining the different drills in succession are given.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    194 views2 pages

    Developing Speed and Speed Endurance

    Uploaded by

    Demetrio Frattarelli
    The document provides information on developing speed and speed endurance through different running drills and exercises. It defines common terminology for different types of runs based on length and energy systems used. Running drills called "Mach drills" involving letters like A, B, C are recommended to improve speed and be done as part of a recovery workout over distances of 20-100m. Example workouts combining the different drills in succession are given.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    DEVELOPING SPEED AND SPEED ENDURANCE

    Common
    terminolo
    gy

    Length of run

    Extensive
    Tempo

    Greater than
    200m
    Less than 100m

    Intensive
    Tempo

    Less than 80m

    20 80m

    Speed
    30 80m

    Less than 80m


    Speed
    Enduranc
    e
    80 150m
    Special
    Enduranc
    eI
    Special
    Enduranc
    e II

    150-300m

    300-600m

    Component and
    description of
    objective
    Aerobic capacity
    Aerobic power
    Anaerobic
    capacity (lactic
    acid capacity)
    Speed
    Anaerobic power
    Alactic acid
    strength
    Alactic short
    speed endurance
    Anaerobic
    capacity
    Anaerobic power
    Lactic acid
    capacity
    Glycolytic short
    speed endurance
    Anaerobic
    capacity
    Anaerobic power
    Lactic acid
    capacity
    Speed endurance
    Anaerobic power
    Lactic acid
    strength
    Long speed
    endurance
    Anaerobic power
    Lactic tolerance
    Lactic acid
    capacity

    Energy
    system
    Aerobic
    Aerobic
    Mixed
    aerobic /
    anaerobic
    Anaerobic
    alactic

    % of best
    performan
    ce
    Less than
    69%
    70 79%
    80-89%

    Rest reps/sets
    Less than 45s /
    2min
    30 90s / 2-3min
    30s 5min / 3
    10min

    90-95%
    95-100%

    3-5min / 6-8 min


    3-5min / 6-8min

    90-95%
    95-100%

    1-2min / 5-7min
    2-3min and 710min

    90-95%
    95-100%

    1min / 3-4min
    1min / 4min

    90-95%
    95-100%

    5-6min / 6-10min

    90-95%
    95-100%

    10-12min / 1215min

    90-95%
    95-100%

    15-20min / full

    Anaerobic
    alactic

    Anaerobic
    glycolytic

    Anaerobic
    glycolytic

    Anaerobic
    glycolytic
    Lactic acid
    tolerance

    RUNNING SCHOOL
    These drills can be done from anywhere between 20 100m and are great for part
    of a recovery workout.
    Start athletes at a fast jog and as they get better/more used to the drills, their
    speed can increase

    The letters refer to the Mach drill that you are doing. They should be done
    aggressively and in quick succession of one another with a few steps of jogging
    before repeating the exercise.
    Start with doing it on each leg separately and then work your way up to doing them
    on both legs.
    Example of a workout:
    3 x 4 x 60m AA , AB , AC
    back / 6 min

    one on each leg, two on both legs

    Other combinations: BB, BC, AAA , AAB, AAC etc .

    rest: walk

    You might also like