8. Travel Speed

TRAVEL SPEED

What Is It?

Speed represents the ability of a subject to perform motor actions in a minimum amount of time and with maximum efficiency.

There are several types of Speed:

• • 🚀 Travel speed

• • 🚀 Reaction speed

• • 🚀 Activation speed

In this block we are going to focus on the activation speed.

How can you train it?

There are several aspects to consider when training the activation speed.

At the end of this topic, we propose a complementary exercise for your training.

💪🏻Intensity: 100% of your maximum speed.

🔁 Reps: 3 sprints maximum.

⏱Rest time between sprints: 45 seconds – 1 minute.

↔️ Distances: Maximum 12 meters.

🔍Important observations: the goal is not to have any muscle fatigue on day -1 before the competition, so at the end of each sprint, you must let yourself go and not stop short to prevent activation, load and tiring your muscles.

When should you train for it?

Speed is trained on day -1 or the day closest to the competition.

It is the day that less load and fatigue is generated. You must lower the loads and accumulate fatigue on days -4, -3 and -2.

For instance:

• • If you compete on Saturday and train Tuesday, Wednesday, Friday: Friday.
  • If you compete on Sunday and train Tuesday, Wednesday, Thursday, Friday: Friday.

Why should you train for it?

Football is made up of many explosive actions; both in training and in competition.

One very important aspect is speed. Speed will allow you to reach the ball before your opponent or to beat your opponent on a 1v1 dribbling action.

That is why your training is very important.

In this block, the speed that we suggest you work on is the activation speed.

It is the most important activity before competition. It will activate the fast fibers and get your actions ready as close as possible for the match.

Source: https://3enruta.com/consejos-novatos-ciclismo-montana/attachment/5/