By Dr. Francesco Cundo "
Speed: it is the expression of the highest dynamism of which man is capable and which engages him both in his mechanical parts and in the psycho-nervous component. The highest peaks of speed recorded to date, in stretches of running, are around 12 meters / sec equal to 43,200 km per hour!
It is known that the rate of contraction of a muscle depends on its percentage of fast-twitch muscle fibers called FT or type II fibers. Research carried out through biopsies (samples of muscle tissues) have shown this correlation.
A training aimed at speed already in childhood or in any case up to 13 years, has a good chance of being able to change part or many of the intermediate fibers of the subject into white fibers (the fast ones).
WHAT IS POSSIBLE TO TRAIN IN THE GYM:
conditional skills: strength
coordination skills: gesture technique and rhythm changes on the run
The force
Physiologically it is defined as the ability that the components of muscle matter (myofibrils) have to contract; athletically as the ability to overcome resistance, therefore in fast running as the factor that determines the acquisition and maintenance of speed.
ACTIVE Force (useful for acceleration): Maximum Force, Explosive Force.
REACTIVE Force (useful for running): Elastic explosive force, Elastic reflex force.
The most used means in the gym are:
Squat and Deep Squat
½ Squat normal and fast
½ Squat jump
Vertical successive leaps
Squat
The squat consists of a series of bends or "squats" of the lower limbs, with the thigh that comes to be parallel to the floor, while in the deep squat you almost touch the heels with the butt. The expected overload ranges from 100% to 150% of the athlete's body weight. Useful for developing maximum strength.
½ Squat and ½ Quick Squat.
This time the bend does not allow the thigh to arrive parallel to the ground but stops a few degrees earlier, 30 ° instead of 45 °, an angle much more correlated with the running action. The overload varies from 150% to 250% of the body weight of the athlete. Useful for developing explosive strength.
½ Squat jump.
It consists of a rapid succession of half-bends in extension with a jump in tow, with a load of 50% of the body weight, a method that is especially useful for developing the explosive-elastic-reflex force.
Always to develop the elastic-reflected force, vertical leaps with equal feet are used, always keeping the action on the athlete's foot alert, which must be reactive, quick and with the tip pointing upwards in jargon. hammer. ”The rebound must make you acquire the maximum possible elevation.
Gesture technique and rhythm changes on the Run
On the Run we will instead take care of the running technique by doing repetitions as follows:
5 x (2 "at 15 km / h and 1" at 20 km / h) recovery between series 3 "at 7 km / h. During the exercise we will pay attention to the technical gesture, taking care of the action of the foot resting on the ground without resting the heel, the arms swinging like a pendulum, the neck and shoulders that remain relaxed making a movement as natural as possible.
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