Principles of Speed & Agility
Development
Certificate IV Fitness
Strength & Conditioning 2010
Speed & Agility
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Speed – the ability to achieve high velocity
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Agility - the ability to explosively brake, change
direction, and accelerate again; involves greater
involvement of deceleration and the ability to
reactively couple it w/ acceleration; requires rapid,
efficient eccentric/concentric switching
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Speed is the result of applying explosive force to a
specific movement or technique.
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The ability to change direction and speed is more
important than simply achieving or maintaining
high velocity
What is sprinting?
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Short-duration, high-intensity activities at distances of no more
than
 200 meters for swimming
 800 meters for running
 1 kilometer for bicycling
 1500 meters for speed skating
Relies heavily on energy produced from ATP-PC system and
anaerobic glycolysis
Flexibility and speed
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Lack of flexibility at specific joints may
limit sprinting performance while
increased flexibility may improve
performance.
Improving sprint
running performance
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During start and acceleration:
 Resistance training
During high velocity phase:
 Increase length of the stride
 Shorten ground contact time
Improving sprint running
performance (cont.)

Improve technique by
 Using high knee lift
 Using long running stride
 Placing feet beneath center of gravity

Methods for improving sprint running:
 Sprint-resisted training
 Sprint-assisted training
Sprint-resisted and sprint-assisted
training
Method
Sport
Factors
Sprint-Resisted
Training
1. Weighted-vest
running
2. Sand running
Requirements
Affected
Most appropriate for sports that
require vertical movements as
opposed to horizontal
movements
Improved force production
Best applied to sports that
demand rapid bouts of
acceleration and multi-directional
movements
Improved strength
Improved stabilization
Improved acceleration
May be useful for rehabilitation of
lower-limb injuries
3. Resisted-towing
(parachute or rubber
cord, etc.)
Appropriate for sports that
involve change of direction and
forceful acceleration
Increased force throughout
acceleration
continued
Sprint-resisted and sprint-assisted
training
Method
Prescription
Precautions
Sprint-Resisted
Training
1. Weighted-vest running
Add 3-8% of body
weight with vest
Athletes should have
resistance training experience
and advanced vertical power
capabilities
2. Sand running
Can be used during
any phase of training
Should be contrasted to
normal running conditions
3. Resisted-towing
(parachute or rubber
cord, etc.)
Used in conjunction with
resistance and technique
training
Athletes should have proper
technique and experience in
resistance training
continued
Sprint-resisted and sprint-assisted
training
Method
Sport
Factors
Requirements
Affected
Sprint-Assisted Training
1. Assisted-towing
(motorized towing
device, rubber cord,
or rocket rope, etc.)
2. Downhill running
Useful for activities that require
the maintenance of maximal
velocity for over 40 meters
Reduced ground contact time
May increase stride length
Possibly improved running
technique and efficiency
Improved stretch-shortening cycle
Most appropriate for events
that involve downhill running
Improved running velocity
Improved running form
Used for high-velocity injuries
3. High-speed treadmill
running
Most useful for linear activities
May be useful for rehabilitating
hamstring injuries
Improved running technique at
high velocities
Increased hamstrings
conditioning
continued
Sprint-resisted and sprint-assisted
Method
Prescription
Precautions
training
Sprint-Assisted Training
1. Assisted-towing
(motorized towing
device, rubber cord,
or rocket rope, etc.)
Running at 101-103% of
maximal unassisted
velocity
Often used in season
Athletes must have expert
technique, high-speed running
experience, and a resistance
training background
2. Downhill running
Declines not to exceed a
3% grade
Athletes should have expert
technique and resistance
training experience
Should be used only short
term to reduce potential of
decreasing rear leg thrust
3. High-speed treadmill
running
Used in conjunction with
resistance training
Required substantial eccentric
strength
Athletes must be experienced
with high-velocity running and
resistance training
Should only be used short term
Speed Development Techniques (cont.)
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Resisted Sprinting – uses resistance to
improve speed strength and stride length; the
applied overload is applied without arresting
the athlete’s running mechanics
A 10% or greater change in external resistance
has a detrimental effect on movement kinetics,
kinematics and technique
In order to prevent the athlete from
attempting to “muscle through” the
drill (which can result in technique
changes), the strength professional
should emphasize explosive arm and
knee punching action and explosive leg
drive off the ground
Running Speed
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Sprinting is a series of ballistic strides in which the body is repeatedly launched
forward as a projectile
Running Speed – the interaction between Stride Frequency & Stride Length
As running speed approaches max, frequency changes more than length
Stride Length – related to limb length and body height; also related to impulse
(FT) generated at ground strike
Stride Frequency – has the greatest influence on max velocity and is more
trainable vs. stride length
As stride frequency increases, ground contact time decreases; highly dependent
on the ability to produce explosive ground reaction force
If stride length is accentuated, running mechanics may be negatively affected
as optimal position at ground contact may not be attained
Explosive contralateral arm action serves to counteract angular momentum
produced by leg movement, and is driven by neuromuscular innervation
patterns
Novice vs. Elite Sprinter
Novice Sprinter
Elite Sprinter
Stride Length (SL)
Achieved max SL at
about 27 yds
Achieve greater SL and
have the ability to
continue increasing SL
up to ~50 yds
Stride Frequency (SF)
Achieve max SF at ~
11-16 yds
Achieve greater SF &
continue increasing SL
up to ~ 27 yds
Agility
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Agility places greater emphasis on
deceleration and coupled acceleration as
compared to linear sprinting

Closed or Programmed Agility – optimization
of motor stereotype or technique; test is preprogrammed and known to the athlete
i.e. T-test, Hexagon Test, Edgren Side Step
Test
Open or Non-programmed Agility – reaction
and adaptation of a trained motor pattern to
new or unforeseen situations; “Read & React”
drills
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Short Suicide (Cones At 0, 5, 10 Yards)
Mark off 10 yards, with cones at 0, 5, and 10 yards
Start/Finish
X Drill (10 Yard Box)
1) Sprint, Sprint, Sprint, Sprint