A controversial topic that has been often dismissed as hog wash is the subject of allowing prepubescent children or adolescents to specialise in high velocity speed training until they reach a certain age. The argument against this practice, is based upon the theory that before the ages of approximately 14 years for boys and 13 years for girls a child’s aerobic capacity is at a critical stage and if ignored until they are older, then this window of opportunity will close forever.
Many claim that high velocity speed training cannot provide for the development of the child's aerobic capacity however, I would argue that a speed programme containing short distance high velocity training in multiple sets actually does provide children with this aerobic exercise, as Martin Gibala PhD has recently proven. It is very well documented that speed training involving repeated 30-second "all out" efforts have resulted in significantly improved skeletal muscle oxidative capacity, maximal oxygen uptake, and endurance performance.
The positive impact of high velocity speed training on cardiorespiratory fitness has far-reaching health implications for all. The majority of events that age-group swimmers enter last for under 120 seconds. Races under this time period all point to high velocity speed work as being the staple diet for age-group swimmers not sets of 10 x 100m or even 5 x 200m.
I also firmly believe that high velocity speed based programmes provide the opportunity for children to pursue other activities outside swimming if they so wish, due to the reduced hours required, compared with those training on overdistance programs. The final disagreement is that children do not develop the technical base, which is required for progression in the sport, with A high velocity speed based program.
To counter that point simply read what is described above; efficient racing technique is central to high velocity speed training! Also important but rarely mentioned by coaches is the subject of agility. Agility, as defined by the National Strength and Conditioning Association, is the ability to change directions and gain speed without losing motor control. It is directly related to speed, balance and coordination skills.
Please remember that all children develop speed and agility at an early age, especially when they chase their friends or their family around in the park. My thanks go to the swimmers and their coach Kyle Dougan of the Black Sands Swim Club on St.Vincent's for the picture.
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