Putting in the work in the off season is extremely important, this is where major progress occurs. However, it is equally important to KEEP training your speed during the season. Here’s why:
- Preserving Neuromuscular Adaptations: Speed relies heavily on neuromuscular adaptations—changes in the nervous system and muscles that enhance quickness and power. These adaptations are trained and enhanced in off-season training but can diminish without regular reinforcement. When speed training is halted, the efficiency of these adaptations declines, leading to a noticeable drop in speed performance and increased risk of injury.
- Understanding Speed Decline: Speed is a highly perishable quality. Unlike endurance, which can be maintained with less frequent training, speed deteriorates more rapidly if not consistently practiced. Research indicates that even a short period (starting at 5-7 days) without speed training can lead to a significant decline in maximum velocity and acceleration capabilities. This decline happens because the neuromuscular systems responsible for explosive movements lose their peak efficiency, and muscle fiber recruitment patterns become less effective.
- Integrating Speed with Technical Skills: Speed training isn’t just about running fast; it’s about integrating that speed with technical skills and game scenarios. By continuing speed drills in-season, athletes can refine their ability to apply speed in dynamic, game-like situations. This integration ensures that the speed developed in the off-season translates effectively into game performance, making athletes more effective and responsive during competitions.
- Balancing Intensity and Recovery: Short, high-intensity speed sessions balanced with adequate recovery. This approach prevents overtraining, a common risk during the season due to the increased physical demands of regular competition. By maintaining this balance, athletes can keep their speed sharp while managing overall fatigue and reducing the risk of injury.
- Enhancing Competitive Edge: Speed often makes the difference in crucial game moments. Continuous speed training ensures that athletes are not only maintaining their quickness but are also prepared to leverage their speed advantage during later season games.
Obviously this can be difficult during the craziness of schedules during the season. The best way is to obviously try to come into the gym during the season. However, if this is not possible, you can “microdose” speed training during practice or on your own. To start: do a really good warm up (like we do in class) and do 2-3 max effort sprints or 30-40 yards before practice with sufficient recovery in between (3:30-4:30 minutes rest). Do this even 1x a week and you can keep some of the speed you have worked so hard in the off season to gain!
Stay Fast! - APG
