Page 1 : ipnyeat dveation 70, I, , §, Poona, e jiscases., | are pear! (, ver" 10, troduced hy O Astrand and, good for aerobic and anaerobie fitness., , , , , , , , rm which means, ‘speed play’ and has, , Ps i, cwedish te, a distance runners for years,, Ale, ’ r CTOSS*C try running in, running or cross-country, of road, , oT usually changes the pace significantly, , , , , , , , , , i, , k of slow and fast running on different, ; a hills ete, Self-discipline plays a vital role in, , training:, ng Method, , this training method lasts for 45 minutes or, : ling down is required to get best, , m up and comlng, , by a vigorous activity like climbing uphill., , ed by recovery phase where the pace slows, is followed by a vigorous activity that needs a, , diovascular endurance., , ily by the athletes., , exact efforts of the athletes., , from aerobic walking to anaerobic sprinting,, , , , he, , Types of Speed, , In general, speed has several different forme which are wen, in most sports movements These are discussed as folleras, , 1, Reaction Speed, , It is the ability to respond to a given stirnulus as quickly as, , possible, like good speed in sprints, speed in fielding, chasing, , the ball, etc. It is of two types viz. simple and complex, , reaction speed., , * Simple reaction speed means reaction to known signals, like gun shot at the start of the sprint race., , * Complex reaction speed means reaction to unknown signals, like facing a ball in cricket., , 2. Movement Speed, , It is the ability to do a single movement in the minimum time, like jumping, throwing, kicking, boxing, gymnastics where, movements with speed are necessary. It depends, , upon techniques, explosive strength, flexibility and, coordinative abilities., , 3. Acceleration Speed, , It is the ability to achieve maximum speed in shortest, possible time. This form of speed depends upon explosive, strength, frequency of movement and technique. This ability, is important in swimming, hockey, football, gymnastics ete., , Training Methods for Speed, Development, , A speed development programme can be framed according to, need, level and training state of the players., , Following are the training methods to develop speed, Acceleration Run, , It is generally used to develop speed indirectly by improving, explosive strength, technique, flexibility and movement, frequency. It is basically the capacity to attain maximum, speed in minimum time., , Before acceleration runs, proper warm-up must be done., After every acceleration run, there should be a proper, interval so that the athlete may start the next run without any, , fatigue., , Acceleration Run Method, , For acceleration run, sprinter is required to run a specific, distance. He starts from stationary position and tries to attain, the maximum speed as soon as possible and tries to finish the, distance at that speed., , These accelerations are repeated 6 to 12 times with sufficient, intervals between runs. The maximum speed should be, achieved within 5-6 seconds after the stationary position.