The Deception: Speed vs. Quickness

Is it speed or quickness? Take a look at these examples...take a guess...answers revealed at the end of the blog post:

• Stealing second base
  
• Crossover dribble
  
• Full court layup
  
• Reacting to a curving pitch

Here are definitions to help you better understand speed and quickness.

• Speed: A measure of rate of motion, specifically distance traveled divided by the time of travel (ex: meters/second)
  
  • Running from point A to point B
    
  • In sprinting, top speed is not reached until 60 meters

Pure sprint speed relies on good foot frequency with tremendous force application each step.

• Quickness: Moving or functioning rapidly; reacting immediately and sharply
  
  • Sprinting, moving your feet rapidly
    
  • Touching a hot surface with your hand and moving your hand away fast

In sprinting the foot is on and off the ground very rapidly. Therefore, the time allowed for force production is limited. Often athletes with extremely fast foot frequency sometimes have trouble applying enough force to generate sufficient acceleration and velocity. Fast limb speed and slow time is a giveaway that the athlete is not applying enough force to the ground.

Now that you know the difference between speed and quickness, it is important to understand what is needed to become a better athlete. Most sports require the ability to accelerate, decelerate, and change directions well in a short distance and small amount of time. There are two ways to become better at these movements: 1) apply more force into the ground or 2) become better at applying the same force.

Improving drive or propulsion at the initial acceleration phase will improve an athlete’s ability to apply more force and reach maximum speed as fast as possible. However, maximal speed isn’t typically reached in sport. Maximal speed is usually reached at about 60 meters. That is why training for the first 10 to 15 meters is the most important for sport; being able to apply a large force in a short amount of time. This is referred to as power, in definition power is speed x strength. Gains in strength can be made through proper weight training. Gains in applying large forces are mainly due to the body’s ability to recruit a maximal number of motor units/muscle fibers for the given task. This can be done through plyometrics or other explosive training. Speed and strength combined; power, is the primary factor to improving and developing an athlete’s ability to change direction, accelerate and decelerate. Just remember when developing a program time should be spent training all aspects of sport performance. Even though most time is spent developing force development; training flexibility, core strength, glute activation, foot speed etc. are just as important. If an athlete is inflexible or not very mobile their quality of movement is limited. Don’t focus too much on one piece of the pie!

An athlete should have proper foundation before beginning any advanced training.

Now...the answers to our little quiz. How did you do?

• Stealing second base? Speed
  
• Crossover dribble? Quickness
  
• Full court layup? Speed
  
• Reacting to a curving pitch? Quickness