Exercises improving speed

  • The improvement of speed means the improvement of nerve and muscle coordination. Since this feature is largely inherited in kind, it can be improved only to a limited extent.

Exercises:

a) Natural exercises:

Primarily running, jumping and throwing exercises, and a lot of physical education games belong here. E.g. start competitions, imitative skipping, throwing competitions at target or at distance, running training exercises.

b) Definite form exercises:

Most gymnastic movement forms can be arranged into exercises that can be measured and can therefore be applied for the improvement of speed. E.g. “sitting up from lying the your back, clutching the knees; four-element push-up; squatting - stand up”.

Methodological aspects:

  • The technique of the exercises should make it possible that they are performed at the maximum speed of the individual.
  • The exercise should be mastered at such a level that the volitional effort during the movement is aimed at the speed.
  • The duration of the exercises should be determined so that exhaustion does not cause a significant decrease in speed.
  • An adequate amount of time should be provided for resting between each particular exercise (a leading method in the improvement of this skill is the repetitive method).
  • The exercises improving speed should be performed in a relaxed state, possibly in the first half of the main part of the session.
  • With children, the emphasis should be on the playful improvement of speed.