Post By jp in  Mind, Sport 

Introduction

Speed is a highly sought after commodity in athletics. Sports fans and journalists marvel at the speed of gifted athletes. Coaches and athletes at all levels seek to increase their speed. Clearly, a high premium is placed on speed, and speed is an important component in maximizing performance. Loren Seagrave, Chief Performance Officer with Velocity Sports and coach of a number of successful sprinters, recommends that all training be conducted in a “speed context,” even endurance training. So, the important questions are: What is it? And how do I develop it?

One of the most useful ways of breaking down and understanding speed that I’ve discovered was developed by martial artist, Bruce Lee. Through research in many forms of movement disciplines, he developed his own philosophies and training methods. These methods incorporated elements from many martial schools, both Eastern and Western. Lee broke the broad category of speed into five types: Perceptual Speed (PcS), Mental Speed (MS), Initiation Speed (IS), Performance Speed (PfS), and Alteration Speed (AS).

Using this lens to view an individual’s performance, training and development allows us to illuminate areas of where performance/speed can be enhanced. I call this model SpeedFrame Performance Analysis Framework. Through the training and development of each type of speed in the model, an individual can become faster, more efficient, more effective, and therefore perform at a much higher level. As you will see, each type of speed influences the others and any deficiency in one area will have a negative effect on the overall speed. An individual’s speed is the sum total of each of these types of speed.

SPEED = PcS + MS + IS + PfS + AS

In the following sections, we will briefly examine each type of speed and its implications for improved performance.
Types of Speed

1. Perceptual Speed

“Quickness of eye to see openings and to discourage the opponent, confusing him and slowing him down.”

The final outcome of a particular action is determined by the initial analysis of the field of competition and an understanding where the opportunities lie. An incorrect analysis will cascade throughout the course of an action resulting in decreased speed and less than ideal or even disastrous results. It is therefore essential to have vision, informed experience and instinct, with perhaps an emphasis on the later, in designing training and competition plans.

This also has implications for learning specific motor skills. The time it takes to learn proper techniques can be reduced by utilizing skill development strategies that increase the perceptual speed of the athlete. Properly taught skill drills increase the Kinesthesia or Proprioception abilities of the athlete which allow him to “feel” or perceive the correct movements.

2. Mental Speed

“Quickness of mind to select the right move to frustrate and counter the opponent.”

At this point, one is beginning to transition in to strategy and tactics. There is still a good deal of analysis to complete at this step as there are many ways to act. The opportunities lie with those who are able to select the best method of achieving a desired goal. If this decision is not correct or it takes too long, the field of competition may have changed so completely that the initial assessment is irrelevant.
All sports involve strategy, tactics, and planning. Athletes in individual events – running, swimming, etc… typically have a race plan in place prior to taking the starting line. Coaches and athletes in team sports devise plays and formations to achieve advantage and in many cases to disguise intent.

3. Initiation Speed

“Economical starting from the right posture and with the correct mental attitude.”

Knowing the right move to make will do you no good unless you are in a position to execute that move. This requires having the right people in the right places at the right time. If you are not able to position yourself or your team correctly and efficiently, your chances of success are diminished.
The second part of initiation speed is critical, perhaps the most critical – you must begin having the “correct mental attitude.” Athletes must “buy-in.” Belief is crucial. Action without conviction is empty – meaningless.

4. Performance Speed

“Quickness of movement in carrying the chosen move into effect. Involves actual muscle contraction speed.”

This is the act itself. This is where skills, developed through training and experience, are employed. Skills developed to the point of pure action without thought or training are most efficient at this stage. If they are not, then your performance will be slowed as thought interferes with act. This is where many athletes spend the majority of their time training, but this only one component of speed and performance improvement.

5. Alteration Speed

“The ability to change direction midstream. Involves balance and inertia.”

This is the point at which one evaluates the performance and its effects and makes adjustments accordingly. It is in some ways a return to the beginning of the cycle. The types of speed are not separate or discrete. They flow continuously, one into the next. If one does not have balance when attempting to change direction, you will fall. Likewise, if one’s inertia exceeds the capacity to balance, the change will fail.

Conclusion

This is only a brief introduction to how the SpeedFrame model can be utilized to analyze athletic performance and make decisions regarding training and development. In addition to athletic performance analysis, SpeedFrame can be used in other contexts: Organizational analysis, education, usability testing to name a few. Daniel Coyle has a post with similar thoughts regarding performance speed – How to Build Better Reflexes: Forget Speed and Focus on Information.

Aug 20, 2012 |