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QUICKNESS AND VELOCITY IN

SPORTS MOVEMENTS
By Prof. Yuri V. Verkhoshansky
The author makes a distinction between quickness, which describes a rapid
movement entailing little resistance or muscular effort, and velocity, which relates
to movements requiring a considerable output of energy and against high
resistance.
The important characteristic of movement quickness concerns the specific
capacity of the central nervous system to regulate efficiently psychomotor
function. Several examples of this type of movement are given.
Movement or locomotion velocity, in contrast, is based on the regulatory
neurophysiological mechanisms and on the necessary metabolic processes. The
operation of these mechanisms and processes is explained and
recommendations made as to how they can best be adapted to training for speed
of locomotion.

1. Introduction
Sports technicians have always paid great attention to speed of movement and
locomotion. However, this issue now requires fresh elaboration from the
standpoint of both theory and practice. If you ask a coach what is the most
i
mpor
t
antaspec
tofanat
hl
et
e
spr
epar
at
i
on,answer
smayv
ar
y
,butmost
coaches will immediately indicate speed of movement and locomotion.
Is this outlook correct? I believe it is. Speed of movement is a typical effect of
exercise the result of training in most sports. Indeed, speed of execution is
t
hedeci
si
v
eel
ementi
naspr
i
nt
er

sr
un,asi
ti
si
nabox
er

spunc
h,oragai
ni
na
discus thrower
sper
f
or
manc
e.
The degree of importance a coach ascribes to the various training goals is
always significant. The goals, the number of which is inversely related to the
coach
sex
per
i
ence,c
onst
i
t
ut
eapr
act
i
calt
r
ansl
at
i
onofwhatt
hecoachwi
shest
o
achieve. They, therefore, indicate his conception of the general strategy and
methodology of training.
Human movements of brief duration can be qualitatively distinguished by means
of two concepts: quickness and velocity. The distinction is of the utmost
importance but, in the scientific and methodological literature, these terms are

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often used as if they were synonymous. On a practical level this hinders a

rational organization of the training process.
Movements of brief duration can be performed under two different conditions. In
the first instance, when the motion does not require a great expenditure of
strength or of energy, it occurs mainly through the speed with which it is
conceived and implemented in the motor cortex of the brain. For example,
catching a fly requires only a lightning, accurate movement that will catch it
unawares.
The second instance concerns all the movements requiring a significant
expenditure of energy and muscular effort. In this case, the muscles are involved
in a prolonged effort on account of great external resistance. For example,
a powerful athlete will lift a barbell of a given weight faster than a less powerful
athlete, a cyclist with greater endurance will go from A to B in less time.
The difference lies in the physical nature of these movements. We must note that
the functional capacities involved in brief movements have little or no part to play
in movements requiring strength, and vice versa. In the first case, quickness is
the specific functional capacity involving theat
hl
et
e
spsy
chomot
orski
l
l
s,whi
l
ei
n
the second, speed of movement or locomotion indicates the degree of the
at
hl
et
e
sspeci
alpr
epar
at
i
on.
2 Movement quickness
What exactly is movement quickness? It should be possible to find a thorough
explanation in the countless works dedicated to human motor skills, but a careful
study of the available literature provides only vague, contradictory and often
dubious information.
Very little research has been carried out in this direction and the issue has not
been examined with a scientific approach. F. HENRY (195466), W. LOTTER
(1962), D. CLARKE (1962) and E. FLETSHMAN (1962) were the first to
i
nv
est
i
gat
equi
cknessasanat
hl
et
e
ss
peci
f
i
cmot
orski
l
l
.
Studies by the above scientists helped to clarify the issue, by explaining that the
capacity to perform quickly elementary motor tasks is only very slightly
connected to the ability to impart velocity in more complex movements involving
more than one joint. They have shown that quickness is fully involved in
movements that do not require a significant strength or energy expenditure or
difficult co-ordination. The physiological mechanism of quickness is associated
with the multifunctional capacity of the motor cortex of the brain.
Therefore, according to these studies, quickness must be considered as the
specific capacity of the central nervous system to regulate efficiently
psychomotor function; in other words, as the capacity to perform quick

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movements that do not encounter great external resistance or require great

energy consumption.
Slow Twitch Fibers (STF) and Fast Twitch Fibers (FTF) have different contractile
and metabolic characteristics; movement quickness depends on which of the two
are primarily aroused. It has been established that an athlete whose muscle
fibers are predominately FT has higher parameters of speed of movement and
st
r
engt
h.Forex
ampl
e,aspr
i
nt
er

smuscl
esc
ont
ai
nahi
gherper
cent
age up to
75% of FTF, while a distance r
unner

smus
cl
escont
ai
nahi
gherper
cent
ageof
STF up to 90%.
The limiting factor as regards quickness is determined by the individual
characteristics of the nervous system. Athletes whose nervous system has a low
strength threshold, i.e. those who are excitable and impulsive, are quicker.
Quickness can be fully expressed in a movement only if the athlete has a
significant energy supply. Therefore, in disciplines in which the athlete
encounters high external resistance, it is necessary not only to train quickness
but also to develop the functional systems involved in achieving maximum speed
in the performance of a given movement. It is a question of muscle potential and
the efficiency of the metabolic processes. When quickness of movement does
not require endurance or strength, high work volumes are inadequate work
volumes for high level sprinters are usually low.
The following are specific examples of quickness of movement:
A short latent period of muscular reaction;
Quickness in performing a simple, isolated movement (no overloads), with
an upper limb, a lower limb, the trunk or head;
Quickness in performing a movement involving more than one joint and
requiring a variation of body position in space, or the transition from one
action to the other, without great external resistance;
The rate of a movement without overload.
These qualities are only slightly related to one another, or related to the degree
of physical conditioning. No significant correlation has been found between an
at
hl
et
e
squi
cknessofmov
ementandt
hespeedofamov
ementi
nv
ol
v
i
nga
significant muscular effort. The relative independence of these qualities of
quickness can be observed quite early, when the athlete is between 9 and 13
years of age.
The latent period of a movement reaction is the delay of a spontaneous reaction
in response to a given stimulus. We must distinguish simple movement reactions
from complex movement reactions.

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In the first case, perception is simple (perception of the appearance, variation

and disappearance of a stimulus). In the case of a complex reaction, perception
includes the choice of an adequate response.
Studies carried out in different sports show that the latent period for a simple
movement reaction is an expression of quickness. It is genetically predetermined,
it does not respond to training and it is not rel
at
edt
ot
heat
hl
et
e
sdegr
eeof
preparation. It cannot therefore charact
er
i
z
eanat
hl
et
e
sspeed.Thel
at
entper
i
od
for a simple movement reaction is influenced by two factors: the regulation of the
neuro-motor apparatus and the motor structure of the movement. Since the
former cannot be significantly improved, training to improve the overall latent
period will have to concern the latter. There is no significant interdependence
between the act of reception and the action proper. Individual differences in
reaction time are greater than differences in action time and this signifies that
there is little correlation between them.
A complex motor reaction in sporting activities requires an evaluation of the
situation and the choice of an adequate response. In this case, as the action time
decreases, so also does the reaction time to a signal. An essential variation of
the parameters of a complex reaction can also be observed in the course of the
annual training cycle. The content and organization of the work loads affect
reaction time, so that, as the sports skills improve, there is a decrease in the time
span necessary for the perception and re-elaboration of the data.
In combat sports and games, mental elaboration is an important element in the
improvement of the execution time of a movement. For example, in ice hockey or
soccer
,t
hechar
act
er
i
s
t
i
csofanat
t
ack
er

smov
ement
si
nt
i
meands
pace,dur
i
ng
the preparation for a shot, allow a high level goalkeeper to foresee the direction
of an oncoming ball and, consequently, take the correct decision.
Examples of simple, isolated movements without overloads, requiring a high
degree of movement quickness, are: a single blow in boxing, a thrust in fencing,
a shot in hockey. These movements are accomplished with the active
participation of the lower limb and trunk muscles. The co-ordination of these body
segments is relatively simple and therefore does not affect the quickness of the
movement itself.
When the movement entails a variation of body position in space, or the
transition from one action to another, muscle co-ordination is more complex. An
example could be when a boxer needs to change direction: stepping sideways,
moving body and head in opposite directions, and changing from attack to
defense.
In complex movements, execution time depends on a sound intra-muscular coor
di
nat
i
on.Thener
v
oussy
st
em
sst
at
eofar
ousal
,r
eac
t
i
ont
i
meandqui
cknessof
execution are closely connected to the degree of automatism, i.e. to how simple

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that movement is for the athlete. When the required co-ordination is complex or
when a greater body mass is transferred, quickness depends on strength.
The speed of a movement with no overload has not, as yet, been investigated
thoroughly, probably because the incidence of such movements in sport is not
relevant. Examples are dribbling, the progression of the ball in basketball or
hockey. There is a significant correlation, in regard to maximum speed, between
movements having similar co-ordination characteristics, and an absence of
correlation between movements having a different co-ordination structure. If we
consider the functional anatomical structure of the human body, its maximum
speed of movement is influenced by the fact that a higher rate can be achieved
by the upper limbs as against the lower limbs and by the left-hand limbs as
against the right-hand limbs. No correlation has been observed between the
parameters of the rate of movement of the distal and proximal joints of the same
limb. However, a slight correlation does exist between the parameters of
movement of single distal joints (wrist joint and mortise joint and proximal joints,
shoulder and hip]. The rate of a single movement with no overload, tapping for
i
nst
anc
e,i
si
nnowaycor
r
el
at
edt
oanat
hl
et
e
sspeedofmov
ementorvelocity in
cyclic locomotion. It has been observed that the maximum rate of all movements
i
nv
ol
v
i
ngasi
ngl
ej
oi
nthasnoc
or
r
el
at
i
onwi
t
hmax
i
mum st
r
i
der
at
eoraspr
i
nt
er

s
running speed. Also no correlation has been found between the results of tapping
tests and pedaling rate on a cycle ergometer, with or without overloads, or the
speed achieved in 150 and 200 meter runs.
Again, no correlation has been observed between the rate of a movement with
no overload and other expressions of quickness, as, for instance in boxing, the
maximum punch rate attained, the latent time and speed of execution of a single
blow.
The rate of movement increases when symmetrical muscles are involved, or
when the acoustic analyzer is stimulated. In boxing, the rate of movement has a
di
r
ectconnect
i
onwi
t
hbr
eat
hi
ngr
hy
t
hm andt
ot
hebox
er

sabi
l
i
t
yt
ocont
r
olt
hi
s
rhythm. Another important factor that favors a high rate of movement is muscular
relaxation.
Quickness, in all its specific facets, is influenced mainly by two factors: 1) the
organization and functional regulation of the neuromotor apparatus and 2) the
active and operative implementation of the motor structure of the movement. The
first factor is strictly individual, i.e. connected to the genotype, and cannot be
significantly improved. The second factor responds to training and provides the
potential for the development of quickness. Quickness in a specific motor task is,
therefore, positively influenced when the motor apparatus is adapted to the
conditions in which the task is to be performed, and the athlete masters a sound
motor co-ordination. The latter produces a complete exploitation of the individual
characteristics of an athlete
s central nervous system.

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3 Movement and locomotion velocity

Theconceptof
qui
cknessi
na simple motor task is totally different from the
conceptof
v
el
oci
t
y
i
nt
heper
f
or
manc
eofspor
t
smov
ement
s.Thi
sst
at
ementi
s
supported by the absence of correlation between the simple expressions of
quickness and the velocity achieved in sports movements and cyclic locomotion.
Velocity of this sort entails the mobilization of a group of physiological systems; it
is based on the regulatory neurophysiological mechanisms and on the necessary
met
abol
i
cpr
ocesses
.Forex
ampl
e,as
pr
i
nt
er

sper
f
ormance depends on a
number of motor abilities, such as explosive strength, initial acceleration
capacity, the ability to maintain maximum speed over a given distance,
endurance capacity in the last part of the race. Velocity in acyclic movements is
determi
nedbyt
hemus
cl
escapaci
t
yt
oovercome external resistance.
Sports movements and types of locomotion performed at great speed are
characterized by the high degree of specificity of the physiological mechanisms
involved. Despite some possible superficial similarity, movements performed at
different velocities correspond to different work regimens in the body. For
example, the main difference between a practice run performed at maximum or
medium intensity, or a long jump performed with a complete or with a short runup, lies in the intensity of the impulse current from the motor cortex of the brain,
which determines the intensity of the work performed by the motor apparatus
and, consequently, determines energy requirements.
However, while, for the central impulse current, it is simply a question of intensity;
a qualitative difference arises in the peripheral impulses. The muscle fibers that
are excited may be prevalently FT or ST, the spectrum of the hormone regulators
aroused changes and different energy substrates are employed in different ways
for ATP re-synthesis.
As movement and locomotion velocity increases, the regulatory mechanism
varies. This entails quantitative and durational changes in the electrical activity of
the muscle and in the afferent signaling of the motor apparatus. High velocity
types of locomotion are performed without direct afferent signals (ballistic
movements for example). The central nervous system determines their structure
in space and their accuracy. In the case of high velocity cyclic types of
locomotion, feedback is very important for the correction of successive
movement cycles.
Research results show that an increase in velocity of a cyclic type of locomotion,
for instance running, depends on the frequency of the cerebral cortex impulses
directed to the motor neurons of the spinal cord. These impulses arouse and coordinate the skeletal muscles. At the same time, the motor cortex of the brain
controls the flow of afferent signals providing information on the results achieved
(feedback).

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Energy production for high velocity locomotion is characterized by the speed and
intensity of the mobilization of the energy in the muscle fibers; that is to say the
speed of ATP breakdown when the nervous impulses arrive. The speed of
contraction and relaxation of the muscles depends on myosin ATPase and on the
fast action of the calcium pump which determines calcium-ion concentration in
the myofibrillar inter-space of muscle cells. When high degrees of strength are
required, movement velocity also depends on the contractile protein content of
the muscle. When a movement is to be repeated several times at high velocity, a
great potential of ATP anaerobic re-synthesis (creatine kinase, glycolysis) is
required. Lastly, the duration of a high velocity task is determined by the
possibility of ATP aerobic re-sy
nt
hesi
sandbyt
hebody

sener
gypot
ent
i
al
,i
.
e.by
the amount of glycogen reserves in muscles and liver.
Ani
ncr
easei
n
r
es
pi
r
at
or
yATPr
e-sy
nt
hesi
si
sv
er
yi
mpor
t
anti
nspeedt
r
ai
ni
ng.
During the rest period, energy production for re-synthesis occurs through aerobic
phosphorolysis, thus facilitating recovery for repetitions of the speed training
exercises. This, in turn, allows an increase in the number of efficient high
intensity exercises performed within a single training unit. For instance, when a
sprinter runs 100 meters in 10.0sec, he does not require a high production of
aerobic energy, but he does need an adequate aerobic capacity to achieve a fast
recovery and, therefore, be capable of performing a number of repetitions during
training.
Muscle relaxation is very important for high movement velocity. This is
particularly true in cyclic types of locomotion, and is associated with ATP resynthesis between muscle contractions. For this reason, muscle relaxation time
v
ar
i
esconsi
der
abl
yast
heat
hl
et
e
sski
l
li
mpr
ov
es.I
ti
si
nt
er
est
i
ngt
onot
et
hat
,i
n
some sprinters, improvement in performance is mainly the result of an increase
in muscular strength, while muscular relaxation varies very little. On the other
hand, talented sprinters show a very slight increase in strength and a greater
increase in their capacity for muscular relaxation.
The adequate employment of muscle elasticity is an important requisite for
efficient and economical high velocity cyclic and acyclic types of locomotion. This
entails accumulating elastic energy during the preparation phase of a task and
employing it fully for the execution of the task, through an increase in the strength
of the motor impulse. In very economical, high velocity locomotion, up to 60% of
the total mechanical energy can be recovered, and only about 40% is really
spent in the movement cycle. This last quota will have to be replaced in the
following cycle by metabolic energy sources. A high correlation has been
obser
v
edbet
weent
hemuscl
e
sc
apaci
t
yt
oaccumul
at
eener
gyandt
he
performance of distance runners (r = 0.785) and, likewise, between performance
andmov
ementeconomyi
nr
unni
ng(
r=0.
780)
.Ast
heat
hl
et
e
sv
el
oci
t
y
increases, so the percentage of non-metabolic energy of the total of energy
produced, also increases. Apart from increasing the intensity of the impulses sent

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to the muscles, which is important in itself, this allows the saving of a greater
amount of metabolic energy.
Therefore, speed training produces global morphological and functional changes
in the organism. However, the adaptive changes of the central nervous system,
physiological and bio-chemical, develop much more slowly than do the capacities
for strength and endurance. These changes can be maintained only for very brief
periods of time.
In order to organize a rational training program, one must realize that adaptive
changes induced by strength training and by speed training are very similar, and
that the difference is essentially quantitative. In both cases there is an increase in
muscle myoglobin and this indicates an adaptation to oxygen deficit. A relevant
increase in myosin ATPase and Ca2 consumption in the sarcoplasmic reticulum
has been observed both for strength training and for speed training. This favours
not only fast muscle contraction but also a greater development of tensile
strength. Strength training induces a particularly significant increase in elastic
myostromin, which allows better, faster muscle relaxation.
We can differentiate four specific high velocity work regimens:
Acyclic work, characterized by a concentrated, isolated effort, followed by
relatively long pause;
Initial accelerations, in which speed is developed quickly, the aim being to
achieve maximum speed in the shortest possible time;
Distance work (speed endurance), in which high speed must be
maintained for the time necessary to cover a given distance;
Alternate work, which includes all the above regimens.
Acyclic movement velocity is determined mainly by the total muscular effort,
rationally organized in time and space. In this case an increase in velocity may
be obtained by increasing the force transferred to the body or the implement,
thus shortening the time of execution of the movement (VERKHOSHANSKY
1961, 1970). This result may be obtained by improving the capacity of the motor
cortex of the brain to dispatch intensive series of efferent impulses to the
muscl
es,byi
ncr
easi
ngt
hepot
ent
i
aloft
hebody

sf
unc
t
i
onalsy
st
emsand
organizing their rational interaction, by intensifying the energy mechanisms and
by creating a methodical bio-dynamic structure of the sports movement.
It should be noted that a high velocity in acyclic movements may be maintained
for numerous repetitions, dur
i
ngt
r
ai
ni
ngandi
ncompet
i
t
i
on,onl
ywhent
hebody

s
vegetative systems have a high functional level. For this reason, an increase in
the degree of training of throwers is accompanied by greater economy of the
circulatory system, achieved through an increase of the stroke volume and a

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decrease of the heart rate and of the peripheral resistance. It has been shown
that the development of aerobic capacities is very important in the training
process of weight-lifters.
Initial acceleration is a specific type of high velocity locomotion. It is
characterized by the fast development of speed, from standstill to maximum
speed. Examples are the start of a sprint race, a speed skating race and a rowing
r
ace,orar
unni
ngki
cki
nsoccerandat
enni
spl
ay
er

sspur
tto reach a lob. Since
initial acceleration requires a high intensity effort, it must be produced by a high
intensity current of arousal impulses from the central regulators to the peripheral
motor system, and by high intensity work of the energy systems.
In sprinting, for instance, initial acceleration is determined by stride length (not
stride rate). This is achieved through a high level of explosive and maximum
strength of the muscles involved. Initial acceleration is a specific motor skill and it
is not correlated to the rest of the sprint performance, because there are
differences, not only in the nervous regulation of the movements, but also in the
functional role of the muscles involved. Thus, the correlation between the speedstrength index of the thigh flexor muscles and the initial rate of acceleration is
very significant, while the correlation between this same index and running speed
in the rest of the race is not significant.
I
ni
t
i
alr
at
eofaccel
er
at
i
oni
sdet
er
mi
nedbyt
hebody

smax
i
mum anaer
obic
power, which is expressed by the speed of energy generation per unit of time, in
the anaerobic-alactacid process. There is a high correlation between maximum
anaerobic power and maximum muscle strength, and it has been shown that high
anaerobic power allows the organism to repeat initial accelerations efficiently,
both during training and in competition. My laboratory colleagues observed that
max
i
mum anaer
obi
cpower(
MAP)
,max
i
mum musc
ul
arst
r
engt
handt
heat
hl
et
e
s
capacity to accomplish intense effort are closely connected. It appears, therefore,
that maximum anaerobic power is best developed through specific strength
training, organized according to the particular competition requirements. This
statement is supported by the fact that bobsleighing coaches try to recruit
throwers, jumpers and sprinters, because these athletes have high maximum
anaerobic power and are capable of achieving high levels of explosive strength.
In cyclic locomotion, we can differentiate the three distances (sprints, middle
distances, long distances) that correspond to different work intensities
(respectively: maximum, sub-maximum, medium) and to different energy
recruitment modalities. As stated earlier, the intensity of cyclic work is determined
by the intensity of the impulse current from the motor cortex of the brain.
In high velocity types of locomotion, such as sprinting, the impulse current
reaches maximum intensity. The motor apparatus produces high intensity work
and activates the fast twitch and intermediate muscle fibers. Intense activity of
the hormone system causes an increase in anaerobic ATP re-synthesis

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(phosphocreatine) and glycogenolysis, which produces lactic acid in the muscles

involved and in the blood. The main sources of energy are phosphocreatine and
muscle glycogen. In these types of locomotion, the speed limit is set by the
capacity of the motor cortex to maintain maximum impulse intensity, the speed
and potential of the metabolic reactions, the amount of phosphocreatine and
glycogen reserves in the muscle fibers and the level of lactate concentration in
the muscles.
In the case of locomotions at relatively lower velocities, the intensity of the
impulse current to the spinal cord motor neurons and of the motor apparatus
work is also lower. This type of work involves mainly slow twitch and intermediate
muscle fibers and only a small part of fast twitch fibers. The metabolic and
energy process regulators that are activated are responsible for homeostatic
reactions, peripheral vas reactions and the subdivision of the blood flow between
t
hebody

sact
i
v
eandi
nact
i
v
et
i
ssues.Dependi
ngont
hei
nt
ensi
t
yoft
hewor
k,t
he
energy substrates are glycogen and free fatty acids.
Work efficiency and the capacity to sustain prolonged effort are determined by
oxygen transport, which, in turn, is determined by the volume of pulmonary
ventilation and by the flow rate of the blood. The latter is related to heart rate and
to systolic blood flow. Oxidation capacity of the slow twitch fibers is extremely
important.
In cyclic sports, speed is basically determined by the correlation between
movement rhythm and intensity of effort, i.e. stride rate and stride length. The
average velocity of a cyclic movement (Vm) is expressed by the equation Vm = L
x R; it is therefore a function of stride length (L) and stride rate (R) (DILLMAN
1975). However, the final result is determined by energy expenditure, which in
turn depends on the relation between the rhythm and intensity of effort entailed in
each movement cycle, i.e. stride length, economy and effort distribution over a
given distance. In some forms of locomotion, swimming for instance, inertia is
important as regards energy consumption. In track and field athletics, this factor
does not exist; the specificity of the movement depends on the so-c
al
l
ed
f
or
war
d
i
mpul
s
eandont
hev
er
t
i
calos
c
i
l
l
at
i
onoft
heat
hl
et
e
scent
r
eofgr
avi
t
y
,whi
ch
greatly influences energy consumption.
Observation shows that the stride length/rate ratios used vary greatly. Some
believe that well trained athletes will automatically find the appropriate rate and
length for minimum oxygen consumption. However, the issue of the relationship
between the rate of movement and the amount of effort expended is so important
that it is difficult to believe it can be so simple.
Different points of view can be found in the available literature on this subject.
Discrepancies are mainly formal and are concerned with differences in the
biomechanical characteristics of the various types of locomotion, the skill of the
athlete andt
heai
m ofapar
t
i
cul
araut
hor

sr
esear
ch.

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Specific research has established that a longer stride, a longer stroke in

swimming and a longer gear ratio in cycling are more efficient in terms of energy
consumption, due to the optimal rate of movement.
We should, therefore, consider these data and examine the issue of length/rate
ratio carefully, in order to find an explanation for each of these examples. One
possible way of finding the optimal length/rate ratio is by means of special
conditioning work (VERKHOSHANSKY 1977) to develop local strength
endurance in the muscles involved.
In cycling, studies have shown that an increase in the strength component of
each pedal stroke is indeed efficient, in terms of an increase in speed and the
distance covered with each rotation. For instance, high level road race cyclists
who used higher resistances on the pedals during training achieved a
performance improvement of 35.6sec over 25km. Cyclists whose training
involved mainly high pedal stroke rate and little resistance improved only by
21.5sec. Energy consumption with a standard load decreased, respectively, by
7.9% and 5.7%,st
r
engt
hi
nt
hepedal
sdownward stroke increased by 8.3% and
56%, in the pedal
s
upwar
dmov
ementby10.
5% and 7.3% and the duration of
exercise to exhaustion increased by 104.3% and 86.8%. No significant difference
was observed in the increase of maximum oxygen consumption which was 8.7%
and 8.4% respectively.
Therefore, when looking for a method to increase the velocity of cyclic
locomotion, one should not immediately opt for optimal length / rate ratio. Higher
velocity requires not only aerobic capacities but also a high level of strength. A
runner who wishes to achieve a good performance must have a high level of
explosive strength, in order to have a long, elastic running stride. He must also
have considerable local strength / endurance, in order to maintain stride length
over the entire distance and in the final spurt.
Training based solely on the economy of the driving phase and of energy
consumption through an increase in stride frequency is not correct.
However, it is not always true that a longer stride is preferable. The length of the
st
r
i
deshoul
dal
way
sber
el
at
edt
ot
heat
hl
et
e
sski
l
landt
ot
hepar
t
i
c
ul
arphaseof
the annual training cycle. It may be observed that, as the work intensifies and the
at
hl
et
e
sski
l
li
ncr
eases
,speedi
ncy
cl
i
cspor
t
sdi
sci
pl
i
nest
endst
oi
ncr
easeat
first because of a longer stride, but subsequently on account of a higher stride
rate. This tendency is also an individual characteristic of the development of skill.
If we consider the inefficiency, in terms of energy consumption, of a high rate of
movement, any increase in velocity of cyclic locomotion must come, in the first
instance, from an increase of stride length. Work to increase stride rate should be
employed only in a subsequent phase of the training process.

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The capacity to maintain speed over the entire distance is essential for the
improvement of performance. During competition, especially during the final
burst, it has been observed that athletes tend to decrease stride length, stride
rate and movement velocity. The decrease in stride length occurs even earlier
than the decrease in speed, as this can be maintained through an increase in
stride rate (during the so-cal
l
ed
st
at
eofcompens
at
edf
at
i
guement
i
onedby
FARFEL 1969). When the athlete cannot compensate for the decrease in stride
length in this way, then speed decreases also and fatigue is no longer
compensated. It has been observed t
hatanat
hl
et
e
smov
ementpar
amet
er
sar
e
more stable about halfway through the race, at the onset of fatigue. At the
beginning of the race and when fatigue level is high, variations in the movement
parameters are higher. Therefore an increase in speed, stride length and stride
r
at
eatt
hebegi
nni
ngoft
her
ac
emayent
ai
ladecr
eas
ei
nt
heat
hl
et
e
swor
k
capacity and performance may deteriorate.
Movement velocity and performance in cyclic locomotion are determined mainly
byt
heat
hl
et
e
sef
f
i
ci
entuseofhis or her motor potential the economy of
muscular activity which is defined as energy value per unit of work. Experts
assert that, in sporting activities, we have already reached the maximum level of
aerobic and anaerobic productivity, the threshold of t
hehumanbody

s
possibilities. Therefore, improvement in sports performances must come from the
mor
eef
f
i
ci
entus
eoft
heat
hl
et
e
sener
gypot
ent
i
al
.Thi
si
sc
onf
i
r
medbyt
hef
ac
t
that, with a given load, a well trained athlete will expend less energy than a less
well trained athlete. A more economical expenditure of energy may be achieved
by improving movement co-ordination and technique. Functional economy is
verified by the parameters of the activity of the muscles involved in running at
competition speed. For instance, it has been observed that, compared to
beginners, high level runners have shorter contraction times and longer
relaxation times. High level speed ice-skaters can be recognized by a lower
value of total muscular activity in all phases apart from the leg drive, during which
the electric activity of the muscles is more efficient by 45% than that of less
qualified skaters. The movements of high level skaters are therefore marked with
a high degree of economy, which is expressed as a lower O2-pulse per meter
covered.
Energy economy is also determined by the increased efficiency of the metabolic
processes, which produce a reduction in energy consumption per unit of work.
Effort distribution over a specific distance is also important for the economy of
energy output and performance. This is due to the greater economy in energy
consumption that may be achieved when working in the so-called steady state,
where the speed at which ATP is formed through oxidative phophorolysis is
equal to the speed at which it is broken down, and the required energy is
supplied by the oxidation of carbohydrates or fats. In other words, the steady
state is maintained up to the limit of the anaerobic threshold, after which it
becomes necessary to employ anaerobic energy supplies. Therefore, an athlete

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with a high anaerobic threshold may achieve and maintain a high speed, without
causing the build-up of anaerobic metabolism products.
It is not always possible to maintain a regular pace over the entire distance.
Some circumstances require a variation in speed; the athlete may have to fight
for a favorable position before the finishing spurt, or a favorable position in terms
of aerodynamics or for other tactical reasons. During a race the aim should be to
maintain a regular pace over the entire distance, but the runner should always
have extra power in store to face possible rhythm and speed variations.
The specific speed depends on a variety of factors, but the best way to improve
speed is to increase the percentage use of the aerobic energy supply. This can
be achieved, not only through an increase of the maximum oxygen uptake (the
traditional method), but also through the use of specific training methods to
develop the oxidative capacity of the muscles.
Many sports disciplines are characterized by alternate spells of fast and slower
work (games, combat sports) many efforts of maximum explosive strength are
alternated with short intervals of low intensity work, while maintaining accuracy
and efficiency of movement. Intensive work loads, together with variations in
movement co-ordination and rhythm, induce functional changes in the
cardiovascular, nervous and respiratory systems. High psychological tension
causes a deterioration of the physiological, biochemical and psychological
functions, with a resulting negative influence on movement velocity and
technique (co-ordination).
Energy supply (ATP re-synthesis mechanism) in this type of work comes from
creatine phosphate and from the break-down of glycogen and glucose. The
aerobic mechanism plays an important role in energy supply, as it determines the
speed at which the oxygen deficit is contracted and then cancelled. Therefore,
sports activities requiring an alternate work regimen depend on the intensive use
of both the anaerobic and the aerobic mechanisms. Athletes with a high work
capacity, therefore, have an exceptional economy in oxygen consumption and
blood flow rate. This provides stable respiratory parameters and thus influences
the efficiency of the energy supply and recovery.
Therefore, the specific characteristics of the regulatory mechanisms and of
energy supply in high velocity locomotion are also fully involved in alternate high
velocity work. At the same time, each discipline has its own particular
characteristics of movement velocity, which are associated with the specificity of
the discipline, its rules and the competition conditions. The requirements of a
particular locomotion velocity depend on various factors: the total duration of the
game, the duration of specific phases of the game, the duration of the breaks, the
si
z
eoft
hepl
ay
i
ngf
i
el
d,t
hechar
ac
t
er
i
st
i
csoft
hebody

swor
kr
egi
men,t
he
relationship between active and passive actions and the possibilities of
recovering during the game. Therefore, if the special work capacity is determined

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by the potential aerobic I (energy supply) mechanism, the speed of execution of

technical and tactical actions depends on the factors outlined in Table 1.

Each sports discipline has its own functional structure of muscular activity, which
i
ncl
udest
hebody

sphy
si
ol
ogi
calsy
st
emsas
soci
at
edwith an intensive work
regimen.
The creatine-phosphate mechanism plays a very significant role in movement
velocity (locomotion). In the case of an alternate work regimen, energy supply
also requires the activation of the glycolytic mechanism. Therefore, despite
pauses in activity and a very efficient recovery process, there is a gradual
increase of lactate concentration in the blood.
Therefore, to maintain high velocities over a given distance, in the conditions
pecul
i
art
oanal
t
er
nat
ewor
kr
egi
men,t
heat
hl
et
e
st
r
ai
ni
ngshoul
dbeconc
er
ned
not only with the improvement of the cardiovascular system, but also with the
adaptation of the muscular system to oxygen consumption and to the aerobic
metabolism. The latter induces a percentage decrease in the activation of the
glycolytic energy supply and may be achieved through specific training.
Wes
hal
lnowr
et
ur
nt
ot
hec
onc
ept
sofv
el
oci
t
yand
qui
ckness
,i
nor
dert
o
identify a training methodology.
1) Velocity and quickness show a significant correlation when there is slight
external resistance, when the movement is simple and when intensity and
duration are low. Otherwise, the correlation between velocity and
quickness is not significant.
2) The determining and limiting factors of speed and of quickness are
different. Their development, therefore, requires different means and
methods.

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3) There is no limit to the development of movement velocity (locomotion), as

opposed to quickness. The limit to the development of quickness is set by
t
heat
hl
et
e
si
ndi
v
i
dual
char
act
er
i
st
i
cs,i
.
e.hi
sgenot
y
pe.Ont
heot
her
hand, the development of velocity is practically limitless, because the
development of strength and of endurance, as well as the improvement of
co-ordination, is unlimited.
Quickness and velocity are two separate characteristics of human motor skills.
Quickness is a general quality of the central nervous system and is fully
expressed in motor reactions and in simple motions with no overload.
The quickness characteristics of an individual are genetically predetermined,
and, therefore, there is little space for improvement. Movement velocity
(locomotion) is a specific human motor skill which may be improved by means of
special training.
Scientific literature contains a number of concepts concerning human motor
abilities (strength, speed, endurance), which helped us, in the past, to classify
training means and construct a training plan. However, these criteria, intended
merely to be a qualitative evaluation of motor skills were considered as the sum
ofal
l
manki
nd
sphy
si
calqual
i
t
i
es.Thepr
ev
ai
l
i
ngopi
ni
onwast
hateachqual
i
t
y
was regulated by its particular physiological mechanism. The logical conclusion
wast
hatanat
hl
et
e
sphy
si
calpreparation had to be synthetic, i.e. each quality
had to be developed separately and then merged with the others. Unfortunately,
physiology and biochemistry accepted such a simplified approach and
encouraged this diffusion of an analytical-synthetic approach to training.
Nowadays, experiences in the field and the more advanced scientific
investigations indicate that the traditional concepts of training theory and
methodology are no longer viable.
It must be emphasized that, in all types of activity, work is effected always by the
same organs and controlled by the same regulatory centers. All functional
systems of the body are involved. Evolution has not provided mankind with
strictly specific mechanisms to perform each type of movement. It has provided
us instead with a universal system, which has great functional possibilities and
outstanding reserves in terms of the resistance to external forces the capacity
to adapt to external conditions through a hypertrophy of the systems and organs
involved.
Therefore, there is no specific mechanism that is solely responsible for speed, for
strength or for endurance. Every type of sporting activity uses the same
functional systems. However, during the training process, these systems may
acquire a specialization, depending upon the specific type of work required by
the sport concerned. An increase in the capacity for work does not depend on the
dev
el
opmentofs
peci
f
i
cqual
i
t
i
es,butont
hebody

sspeci
al
i
z
at
i
oni
naspeci
f
i
c
direction, strength, speed, endurance.
This conclusion indicates that a change is needed in the methodology of training,
especially in regard to physical conditioning.

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