What is speed? Speed is defined as the rate of change of an object's position with respect to time. Simply put, how fast can I get from point A to point B. Speed for an athlete can be the biggest factor in differentiating a good athlete from an elite athlete!​
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There are 4 myths regarding speed development that need to debunked:​​
Myth # 1
You Can't Teach Speed, it's Genetic
The idea that you can't teach speed is a common misconception in the world of sports. While it's true that genetic play a role in an athlete's natural speed, there is a significant amount of evidence showing that speed can absolutely be improved through training. Here are a few key components of how speed can be taught:
1. Teach athletes to run with intention
2. Optimize running mechanics
3. Include explosive training and plyometrics
4. Allow for neurological adaptation
5. Improve flexibility and mobility
6. Incorporate strength training and power development
Myth # 2
Not Enough Time to Teach Speed
The idea that "there is not enough time to teach speed" is a misconception that overlooks several key points in speed development:
1. Speed training is efficient- short, high quality sprints with full recovery are far more effective than overloading an athlete with excessive conditioning.
2. Quality over quantity matters in speed development- training speed in short, focused sessions ensures athletes move with intent rather than reinforcing bad habits.
3. Game situations demand speed- if an athlete is not training to be faster, they will not be prepared for the demands of competition and may struggle to keep up with faster opponents. Not teaching speed is the greater time waster.
Myth # 3
Speed is Too Risky to Train
The idea that training for speed is inherently too risky is a misconception. While speed training does carry some risk - just like any physical activity- proper programming, technique and progression can significantly reduce the likelihood of injury. Let's break this down:
1. Injury risk is more about poor preparation than speed itself- factors can include poor mobility/ flexibility, weak stabilizing muscles, lack of progressive overload and improper warmup/ cooldown
2. Speed training enhances injury resistance- sprint training strengthens the muscles, tendons and ligaments making athletes less susceptible to injuries.
3. Avoiding speed work increases the likelihood of injury- if athletes never train at high velocities, their system will not be ready for that demand in competition when there is a large spike in intensity.
4. Gradual exposure is key- speed training isn't about immediately sprinting at 100% intensity. A smart approach involves a progressive plan with gradual exposure.
Myth # 4
You Can't Change Technique
The idea that running techniques can't be changed is a misconception. While natural biomechanics and anatomy play a role in how someone runs, research and practical evidence shows that running form can be improved. Just like any other athletic skill such as throwing a ball or swinging a golf club, with intentional practice running mechanics can be improved. Some of the areas that can be improved are:
1. Coordination
2. Muscle engagement
3. Cadence
4. Foot Strike
5. Postural Changes