UK to SEA: Why Speed Matters.

I am going to explain why your speed reserve is important and give you a simple guide below to improve it.

There’s one key difference that I have witnessed between 2 contrasting seasons in the UK + SEA when analysing GPS match reports. High speed running (HSR, >5.5 m/s) and sprint distance (SD, >7 m/s) is significantly lower in SEA, In addition to the squads average max velocity.

Although there is an array of contributing factors to this including heat and tactical differences which both play a major role in the intensity of match days, these are out of our control.

This is where speed reserve comes in and makes a significant difference to your match day outputs. Simply put - the higher your speed reserve (max velocity) the less fatiguing your sub max outputs are (majority of high speed running).

For example, If your max velocity is 9.0 m/s (70% of this equates to HSR, 6.3 m/s) and you increase this over the season to 9.5 m/s (70% = 6.6 m/s) your sub maximal efforts and repeated sprint efforts will become less fatiguing and easier because you have increased your ability to tolerate higher speeds (> Speed Reserve).

If the bulk of high intensity work was done at 6.3 m/s in the early stage of the season you were working at 70% of your max velocity (9 m/s), although now with an increased speed reserve (9.5 m/s) you’re working at 66%.

I feel the higher average outputs amongst the squad witnessed in the UK were directly impacted by the squads much higher speed reserve.

The majority of your aerobic work and lactic work should come from your training, although added aerobic work still needs to be considered, being exposed to proper periodised speed work can be challenging in team sport training.

Hit the LINK HERE for a free guide of how to implement acceleration, top speed and change of direction into your warm ups.

Rob.

MSC, ASCC.