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per minute, with duration of training ending SpeeD—Definition, typeS anD methoDS
45 minutes on an average. Below is given a to Develop SpeeD—acceleration run
structure of an example of Fartlek training. anD pace run
Jogging for 5 to 10 minutes followed by a Speed may be defined as the ability of an
freehand exercises for various parts of the individual to perform a movement of same
body for 4 to 6 minutes as a warming up pattern at a faster rate. It is the ability of the
process. body as fast as possible, especially in running.
Steady running over a distance of 800 m Different sports skills require different types of
to 1200 m followed by brisk walking for 5 fast and quick movements speed of movement
minutes. is much more then the running speed. It also
includes the body parts, such as the explosive
strength of javelin thrower, body across the
throwing circle or the speed of a bowler in-
hand ball. Speed of the individuals vary as per
the functioning of their nervous system. It is
characterised by maximally quick alteration
of contraction and relaxation of muscles. It is
not easy to train a sportsperson in speed as it
is developed by their endurance and strength.
Speed is determined by the following:
The Fast-twitch muscle fibres dominate the
speed of an individual. It is a genetic factor.
Hence, sprinters are supposed to be better
Fartlek method of training
in speed than other people.
Jogging again, separated by 40 m to 50 m The proper coordination between motor
sprint. This step should be repeated until and sensory nerves, as speed is produced
you feel tired. by quick alteration between contraction
and relaxation of muscles. The nervous
When you are tired, the jogging speed
slows down. This continues for 3 to 5 system marks as per this particular activity.
minutes. Hence, the motor nerves should have a
powerful rapport with the sensory nerves.
Running uphill over a distance of 80-100 It depends on the individual’s explosive
m. opted by jogging downhill.
strength. The greater the explosive
Slow walk for 5 minutes, followed by fast strength, the higher is the speed.
running for about one minute.
The flexibility and durability of the muscles,
To limber down, one can jog for about 1 they should be able to do a wide range of
to 1.5 km and end off the session with free movement.
hand and stretching exercises. An individual has a ready supply of energy
The fartlek method also improves the during the competition or exercise.
endurance of the athlete’s cardiovascular The world ethic and personal attitude of an
system and develops both aerobic and individual.
anaerobic fitness. It focus an increasing
flexibility with its variations on strategies. If types of Speed
undertaken without supervision, accidents There are following types of speed:
and injuries are likely to occur. 1. Reaction Ability: Reaction ability is defined
as the ability to respond correctly and
8 Physical Education
