Sport Relevant Speed

Speed is not expressed in sport in the same manner as in the 40 yard dash or in track and field. While many concepts from the track world are utilized to develop speed, specifically acceleration, in team sport athletes, there must be a transition to sport relevant speed. Balance, joint mobility, joint integrity, eccentric strength, explosive power, coordination, and reaction/response time must all be addressed.

Sport relevant speed requires multidirectional acceleration and deceleration, appropriate response to a live stimulus, the alteration of movement based on a frequently changing environment and the ability to overcome an opponent. Sport relevant speed skills are developed by first introducing ideal movement patterns and movement skills including proper running mechanics, foot placement and posture maintenance during movement. Once this initial base is developed, the athlete must be challenged with and eventually master as many different and increasingly complex motor patterns/tasks as possible. These tasks include different starting positions of sprints, sprint lengths, angles of sprints, types of movement, directions of movement, obstacles to movement, resistance to movement and specific types of cuts. All locomotion must be performed with correct execution within the context of individual difference and variability of strengths, weaknesses and comfort levels.

These movement tasks must be presented to the athlete along with several possible solutions. At first, these solutions should be practiced and mastered. Once this occurs, the drills should be repeated at full game speed, allowing the athlete to adapt or adjust the learned techniques to his particular body and set of skills in order to fully adopt the new movement patterns. The more movement problems and motor patterns the athlete is exposed to and can master, the more tools he will have to call upon when needed.

Once the athlete is competent with pre-planned drills, reaction requirements and some sort of chaos will be introduced in order to get the athletes acquainted with recognizing and reacting to an appropriate stimulus. This type of training will yield benefits that include improved quickness, improved body control and a reduction in injuries.

Explosive, fast athletes must possess sensitive motor systems. They should be excitable and easily triggered. Without the possession of this trait, it will prove difficult to activate and deactivate the muscles in a coordinated fashion at the high speeds that sprinting requires. Speed work by its nature, must be performed at high intensity in order to illicit any true improvements. A trait such as speed is improved by mere percentage points, hundredths of seconds, or inches. When working in those terms, there is no room for holding back.

07/31/2013 - Health and Sports Performance

New Facility, Staffing For Ole Miss...

When head football coach Hugh Freeze arrived at Ole Miss, he started requiring breakfast every morning for his players. It not only paid off with a 7-6 season, but it also helped push forward plans... Read More [+]

07/22/2013 - Health and Sports Performance

Resolution Reached in Bennie Abram Case...

The lawsuit concerning the death of former University of Mississippi student-athlete Bennie Abram has been settled with no finding of fault against the university's athletics program, its athletic ... Read More [+]

07/18/2013 - Health and Sports Performance

More Intensity, Faster Tempo In Year Two...

Paul Jackson arrives at his office in the Indoor Practice Facility just before 6 a.m. on Friday morning. Read More [+]

06/13/2013 - Health and Sports Performance

Katie Breathitt Named Muscle Milk Athlete ...

Ole Miss senior track & field/cross country runner Katie Breathitt was recently honored as the Muscle Milk Female Athlete of the Year by the Collegiate & Professional Sports Dietitians Association ... Read More [+]

05/31/2013 - Health and Sports Performance

SEC Announces Update On Concussions

In June of 2012, the SEC Presidents and Chancellors formed a "Working Group on Concussions," charged with reviewing available research, evaluating diagnosis guidelines, identifying standards of... Read More [+]

04/05/2013 - Health and Sports Performance

WLBT: Ole Miss QB's Re-Injury Risk Lowered...

WLBT's Stephanie Bell-Flynt recently reported on Bo Wallace's clavicle surgery and the rehab process. Read More [+]

11/13/2012 - Health and Sports Performance

Ole Miss Athletics Creates Health And...

Ole Miss' athletic trainers begin treatment and rehabilitation as early as 6 a.m. and are available until the last student-athlete is finished with practice or competition. There are currently six ... Read More [+]

11/13/2012 - Health and Sports Performance

Jones Chairing SEC Working Group On...

The Southeastern Conference has assembled a working group, chaired by Ole Miss Chancellor Dr. Dan Jones, to research and evaluate sports-related concussions as it relates to the SEC. It was... Read More [+]

11/13/2012 - Health and Sports Performance

Miller Joins Freeze's Support Staff

Ole Miss head football coach Hugh Freeze boasts great experience in his support staff, particularly with the addition of John Miller as Assistant Athletics Director for Football Operations.

Read More [+]

11/13/2012 - Health and Sports Performance

Jackson To Lead Football Strength Staff

From 2007-10, Jackson served as an Assistant Strength Coach at LSU, working directly with the Tigers football and volleyball teams. During his time in Baton Rouge, Jackson won an SEC and national... Read More [+]

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  • Rebels Battle to Draw on Historic Night

    Friday, August 22, 2014 -

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    Wednesday, August 13, 2014 - Volleyball

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