What is speed and how could you improve it by training?

Explore different fitness training methodsFlexibility training

Strength, Muscular Endurance and Power training

Aerobic Endurance training

Speed training

Use page 17 to complete the tableTraining method

Description of training method Hollow, acceleration and interval training

Applicable components of physical fitness

Applicable components of skill related fitness

How could you apply the ‘F’ principle?

How could you apply the ‘I’ principle?

How could you apply the ‘T’ principle?

How could you apply the ‘T’ principle?

Speed training

Hollow sprints

Acceleration sprints

Interval training

Hollow Sprints

• Work periods are followed by a “Hollow” period of either:

• Rest• OR Low level work

• E.G Sprint 40m• Jog 40m• Sprint 40m• Walk 40m• Sprint 40m….etc..

Advantages/DisadvantagesAdvantagesLow costCan improve speed

DisadvantagesBeginner needs to know how to Need to be careful not to

overtrain

Acceleration Sprints

• Aimed at improving how quickly you can move from a starting position

• Pace is increased steadily

• Jogging-Striding-Maximum sprint

• Hill sprints can be used

• Rest in-between sprints

Interval trainingHigh intensity work followed by

periods of rest

Recovery can be: total rest, walking or active recovery

To improve speed– Intensity will be high, short rest periods

Increasing intensity – less rest, more intervals

ReviewWhat are the differences

between hollow spring training and interval training?