Speed: How to Develop It ?

WHAT IS SPEED ?

Speed can be defined as "the ability to perform motor actions in the shortest possible time."

Speed is one of the five fundamental physical abilities, alongside endurance, flexibility, strength, and coordination. It is also the physical quality that deteriorates most quickly with age.

For CrossFit enthusiasts, the fundamental physical abilities are expanded from 5 to 10, which include:

• Fundamental Endurance : Divided into cardiovascular endurance and muscular endurance, also known as "muscular resistance."

• Power : Power being the product of force and speed, which is why speed is not included in the traditional five fundamental physical abilities.

• Agility : Defined as the ability to minimize the delay in transitioning from one movement pattern to another.

• Precision : Defined as the ability to control movement in a given direction or at a given intensity.

• Balance : Defined as the ability to control the placement of the body's center of gravity relative to its base of support.

THE 3 TYPES OF SPEED

Zatsiorski, in his book "Physical Qualities of the Athlete," distinguishes three types of speed :

1. Reaction Speed : This is the speed at which an athlete responds to a signal. For example, the speed at which swimmers dive when the starting signal is given. This speed can improve with training (by up to 10 or 15%). It is completely independent of the gestural speed, which we will discuss next.

   Note : We generally react more quickly to auditory signals than to visual ones. This is why auditory signals are preferred over visual signals or used in conjunction with them. The image below shows how reaction speed can vary from one athlete to another.

2. Gestural Speed (Acyclic) : This refers to the speed of the movement itself (e.g., the speed at which a punch is thrown, or a tennis player's swing).

3. Frequency Speed (Cyclic) : This refers to the ability to repeat the same movement a certain number of times within the shortest possible time. This is the type of speed that CrossFit athletes primarily aim to develop, such as during a WOD (Workout of the Day) consisting of a single movement like Karen (150 Wall Balls as quickly as possible).

WHAT HAPPENS IN YOUR BODY WHEN SPEED IMPROVES ?

Like strength (see the article "The Secrets of Strength"), particularly maximal strength, speed is developed through the nervous system, via:

• Greater Recruitment of Muscle Fibers : More muscle fibers are activated during movement.

• Improved Synchronization of Muscle Fibers : Synchronization refers to the coordination of fibers within the same muscle (intramuscular).

• Better Coordination of Muscle Fibers : Coordination refers to the coordination of fibers between multiple muscles (intermuscular).

HOW MUCH CAN YOU IMPROVE YOUR SPEED ?

It is challenging to determine how much one can improve their speed.

In the book "Preparation for Sports Coaching Diplomas Volume 1 - Anatomical and Physiological Bases of Muscle Exercise and Training Methodology," Jean Ferré and Philippe Leroux state: "It is generally accepted that well-organized speed training can increase this quality by 15 to 20%."

WORKING ON SPEED : PRECAUTIONS TO TAKE

Speed is a variable often overlooked in programming.

It is important to include it as a variable but not too quickly.

For beginners, it is crucial to ensure proper placement and execution quality to avoid increasing the risk of injury.

On the other hand, delaying the inclusion of speed training can lead to becoming a "slow" athlete.

When deciding to increase speed, extra caution is required to prevent reduced range of motion and decreased technique quality. This caution is particularly important in CrossFit, where members are encouraged to move quickly due to the nature of WODs and group dynamics.

CONCRETELY, HOW TO DEVELOP SPEED ?

Speed can be enhanced by increasing strength, as it is also the nervous system (recruitment, synchronization, coordination) that is primarily involved. Hence, incorporating a speed cycle immediately after a strength cycle is beneficial.

Speed training can also be integrated into another cycle.

We will focus here on gestural speed (acyclic), as reaction speed is more specific to coaches than to physical trainers.

If not part of a specific session, speed training should be prioritized at the beginning of the session, after a proper warm-up.

Specific Exercises for Gestural Speed (Acyclic) :

• Sprints : Short bursts of maximum speed.

• Plyometric Training : Exercises like box jumps, squat jumps, and jumping lunges.

• Work with Weights : Performing fast movements with weights.

Specific Exercises for Frequency Speed (Cyclic) :

• Strength Training : Using weighted vests during pull-ups, for example.

• Variation of Frequency : Performing squats at different speeds (fast, slow, then fast) within the same set or across separate sets.

By focusing on these exercises and incorporating them into a well-rounded training program, athletes can effectively develop their speed and enhance their performance in various sports.