What is speed and how could you
improve it by training?
Explore different fitness training
methods
 Flexibility
training
 Strength, Muscular
Endurance and
Power training
 Aerobic
 Speed
Endurance training
training
Use page 17 to complete the table
Training 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
Interval
sprints
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/Disadvantages
Advantages
 Low cost
 Can improve speed

Disadvantages
 Beginner 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 training

High 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
Review

What are the differences between hollow
spring training and interval training?