Testing and Developing Speed Endurance

Soccer Speed Endurance

Developing speed endurance is important for maintaining a near maximal speed. Speed endurance is important in track sprinting events (100m to 400 meters) and in team sports, such as soccer and football, where there are repeated bouts of sprinting that may last from 4 to 10 seconds. In the case of soccer, speed endurance is critical for maintaining near maximal efforts of sprinting interrupted by bouts of lower intensity effort. To best achieve this ability of repetitive bouts of high-end speed (intensity greater than 90%), the effort must be interrupted with rest, or decreased work intensity, so that lactic acid does not accumulate. If this is allowed to take place the speed will decrease. The glycolytic (anaerobic) energy system will fatigue, and the oxidative (aerobic) energy system will resume responsibility as the primary supplier of energy.

"If the intensity of the speed endurance workout is not maintained, greater than 90%, the anaerobic capacity of the athlete will not be challenged, and the workout becomes an aerobic training session."   

Tudor Bompa, Periodization: Theory and Methodology of Training(5th Edition)

Training the aerobic energy system is important for speed endurance. This is particularly the case for the soccer athlete where continuous work is performed for sustained, yet varied intensities and durations. The athlete's capacity to perform sustained work will be maximized by an improved aerobic capacity. An athlete that has a good aerobic base is better prepared for the recovery that is required between short bursts of speed (high intensity effort). Aerobic training is performed at lower intensities than speed endurance, or anaerobic endurance training. 

Sport specific training must be considered when planning a training program with the goal of speed endurance. Sports that require speed endurance include:

• Basketball
• Soccer
• Football(skilled positions)
• Track(components of sprinting and middle distance running)

Sprint Speed Endurance

Field and Court sports require the sport specific nature of change of direction and must be included in the training process. A great example is the basketball athlete that must often sprint the length of the court, settle into a degree of short change of direction movements, then sprint to the other end of the court. There is a constant back and forth, with varied degrees of intensity.

The Athlete with a sound aerobic capacity will fare well with speed endurance training. A base of aerobic conditioning allows the athlete to recover more rapidly between the bouts of increased exertion, or high intensity work bouts.

Example of speed endurance training:

• Place two cones: 30 meters apart.

• Run 30 meters up and 30 meters back (60 meters)

• Rest 30-40 seconds with light jog or walk around the start line.

• Repeat this until unable to maintain >90% intensity level. 

The goal is to perform the up and back sprints at >90% of a 30 meter sprint.

Speed endurance testing is determined by repeat bouts of 30-meters with a slow jog back to the start line. This rest recovery duration should approximate 30 seconds. Each 30 meter sprint time is recorded. The fastest time is compared to the slowest time with 6 to 7 reps of 30 meters. A good speed endurance indicator is having less than 10% decay from the fastest recorded 30 meters. 

The Speed endurance test is a great pre-season test for individuals and teams to perform. Keep a record. It can be useful in determining the specific fitness of the team as a whole, providing valuable information for fitness training.

With some imagination and attention to exercise physiology the athlete will reap the rewards of speed endurance training. It is important to develop all systems of the athlete in a year round training program. Emphasis is always given to overall health and fitness of the athlete, and the sport specific demands that performance training provides.

Sprint Bounding and Testing for Speed Development

Speed Development: Stretch-Shortening-Contraction, Sprint Bounding and Testing

Bounding is an important component of Speed Development. Properly instructed and applied to a speed training program can improve the Stretch-Shortening-Contraction (SSC), and benefits the speed and acceleration phases of sprinting. Kenta Bell has put together a great How to Teaching Video on the proper technique of Bounding.
Practicing the correct sprint bounding technique will improve your sprinting efficiency when properly practiced.

Check out the Video here:

VIDEO: How to Teach Bounding (in 4 Easy Steps)

Testing Sprint Bounding Performance

Testing Sprint Bounding Performance can be used as a baseline for your speed training program. The classic Sprint Bounding Index(SBI) test will measure the Stretch-Shortening-Contraction in a 30 meter distance.

The SBI Testing method is described below:

Prior to the testing a 10-15 minute warm-up period of light running and striders is performed.

• Measure off a 30-meter distance on a field or track.
• Use a 10-meter Fly Zone marked off before the start of the 30-meters.
• Take off one foot at the start of the 30-meter distance.
• Bound R-L-R-L-R...(or whatever foot your start with, one foot to next) over the 30-meter distance.
• Count number of contacts you make, beginning with first touch within the 30-meter zone to the end.
• Time the duration with stop watch from foot contact at Start(Take off) to end of 30-meter zone.
• The SBI is measured as Time(seconds:tenths) x Number of Steps to complete 30-meters.

Example: 4.5 secs x 13 = 58.5(SBI)

As you train and re-test, the SBI will decrease with improvement.

Bounding can also be tested for distance using 3 different tests that have been correlated to 100 meter time. Bounding is a right-left-right-left sequence measuring the horizontal power of the athlete. There are a few tests that will measure athlete power:

• Vertical Jump
• Horizontal-Standing Long Jump(off both legs)
• 3-Bounds
• 5-bounds
• 10-bounds
• 3-hop 
• Performed on one leg for distance( Example: R-R-R) from a single leg, standing still start.
• The test is completed with the 3rd contact into the sand pit.
• This is a good test for comparing right vs. left leg power measures and is used frequently as a return to activity functional test after lower leg injury/surgery.

Stretch Shortening Contraction Training

Effective training to improve SSC requires specific exercises to increase the activation of muscles used in the transition of an eccentric contraction (lengthening) to a concentric contraction (shortening). This rapid transition creates a more forceful contraction, and production of explosive power. This translates into increased power production, and ultimately, speed. In the case of the sprinter, this power production must take place in the horizontal direction greater than the vertical direction (Ex. Vertical Jump).

Requirements for increasing the explosive power are:

• Increased eccentric strength
• Increased neuromuscular efficiency
• Optimal Stabilization Strength: Core musculature and joints(in all planes of movement).

To achieve maximal explosive power in your training program careful progression of loads and volume(repetition) must be practiced. For the young athlete this progression should be slow and with lower volumes and intensity(weight). This is practiced to achieve maximal training benefit without injury to muscle-tendons and joint structures.

Speed development can be maximized with resistive training, plyometrics/bounding, and core strengthening activities. 

Examples of Resistive Training include:

Back squats(1/2 and 1/4 squats)

Bent leg dead lifts(Romanian)

Bulgarian Squats

Examples of Plyometric and Speed Drills

In the next episode we will discuss Core Stabilization Exercise for the Athlete implementing  a speed training program.

GamePlan for Success: Training for Speed

Speed Training

Speed training should be accomplished in short and all out effort (>95%). If your effort is not near maximal, you will not be training efficiently. Speed training requires the duration of 3-6 seconds. This window of time is where your neuromuscular system will most efficiently make changes that will result in speed development. It is important that if you are training for speed rest intervals must be provided to allow for recovery. The appropriate recovery time is at least for every 1 second of work there is at least 1 minute of rest. An example, sprint 3 secs. and rest 3 minutes. To train appropriately for speed, fatigue should not be a limiting factor. Speed is a complete neuromuscular activity, and utilizes the Alactic Energy System. Therefore, no lactic acid is produced.

Speed Training

Speed Testing

Testing  acceleration and speed should be performed within 6 to 7 seconds of duration. This requires all out effort.

• Acceleration is the period of time it takes to achieve full speed - 10-20 meters.

Acceleration to reach max speed takes 10 to 20 meters in the youth athlete. Speed must be assessed after the athlete is able to accelerate to top speed. Maximum speed, therefore, will occur in a window 20 to 30 meters after the first 10 to 20 meters. This is referred to as a Fly Zone. The athlete must be in a non-fatigued state when testing for speed and acceleration.

• Measure top end speed in a 20-30 meter window after an initial 10-20 meter acceleration zone.

• Using a 10 meter acceleration and a 30 meter speed zone that is timed will require a full 40 meters.

• If the athlete runs the 30 meters in 3.6 seconds the speed is determined by dividing 30 meters/3.6 seconds, and will provide top end speed of 8.33m/sec.

With this information it is recommended that when training for acceleration a 10 to 20 meter distance can be utilized. When training for speed use a short, 10-20 meter acceleration zone to reach top end speed. Using a 30 meter zone the athlete must maintain speeds of 3.6 to 3.8 secs. for maximal benefit of speed training. This would be performing at >95% of maximal effort. This will maximize neuromuscular gains. When speeds exceed 3.8 secs. neuromuscular fatigue sets in and quality of training for speed decreases.

Watch the slide presentation to learn more about Dynamic Warm-Up for Speed Training.

Speed Training Dynamic Warm Up  Game Plan for Success: Athletic Training and WellnessGoals Worksheet

 

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