Training for speed and explosiveness is based on periodization. This means that you usedifferent types of training throughout the year in a particular sequence. Each type of training is based on the development that you receive in the preceding phase. Not following this pattern will prevent you from achieving maximum speed or quickness.
The first phase of training is known as general physical preparation (GPP), in which you do total body conditioning with emphasis on strength training. The aim of this period is to strengthen all themajor muscles and joints of the body. This is done by using many different exercises to hit both the major and minor muscles from many different angles. GPP is also used to rehabilitate injured and recovering muscles and strengthening the lagging muscles (i.e., strengthening those muscles that do not get used a lot in your sport). In addition, most athletes do aerobic conditioning and work on other aspects of their sport.
The next training phase is known as specialized physical preparation (SPP). It consists of more specialized strength and explosive exercises which duplicate exact portions of each of the basic skills. For example, in running, some specialized exercises include the knee drive, leg pull-downs, heel raises, and hip abduction. These exercises are done in both slow and fast movements to closely duplicate what is seen in actual situations. The resistance is progressively increased in these exercises, but not to maximum effort. The key is to be able to execute the exercises with the same or increasing speed together with additional resistance. If your movements begin to slow down when you add weight, you must then cut back on the weight in order to maintain speed. In SPP there is additional technique work done to incorporate the newly developed strength into skill execution. Other aspects of physical development such as agility, flexibility, and cardio-vascular conditioning become more specific and intense.
The third and final phase prior to competition is devoted to speed and explosiveness. In this phase plyometrics are used extensively as well as weight training exercises done in an explosive manner. These exercises may include the use of barbells and dumbbells, parachutes, weighted pants, elastic tubing, or the use of medicine balls when duplicating power in trunk rotation. Explosive weight training exercises, especially those related to the snatch, and explosive medicine ball exercises, are also used extensively in this period. For runners, there is increased emphasis on running while in other sports emphasis is on the key skills that are involved. When finishing this third phase of training, you should be ready for competition on the highest level.
By following this progression of trainings, you will see major differences in not only running speed, quickness, and in execution of cutting actions, but you will also have greater acceleration on the first few steps. Remember, speed and quickness are not innate—they can be improved with the proper type of training. Because of this, it is hard for me to understand when professional teams, instead of training talented players to improve their speed and quickness, get rid of them in order to obtain another, “better” player. This is not only a waste of talent, but a waste of money. In fact, if this or similar progressions of training were used more often, the need for such heavy recruiting in the colleges could be decreased greatly. In essence, it is very possible to make great athletes and not just buy them.