Strength and Conditioning Exam 3
TOTAL FRAMEWORK FOR PREPARATION OF THE SPRINTER
Phase 1: Physical Preparation • Improve work capacity - basic conditioning Joint mobility/flexibility • Passive • Dynamic
Applying Sport Seasons to the Periodization Periods: off-season
Preparatory period: Between the end of the postseason and the beginning of the preseason, about 6 weeks (although this varies greatly) before the first major competition
Speed Endurance
metabolic conditioning needed to maintain running speed & agility for an extended duration or to achieve max acceleration in repetitive sprints.
SPRINTING TECHNIQUE
•Sprinting technique at maximum velocity (a) Late flight to early support (b) Early support (c) Midsupport (d) Late support, toe-off
MAX VELOCITY DRILLS
•Taught prior to developing maximal strength • Form running drills ex. arm drive drills
LINEAR SPEED definition
•The ability to move the body in one intended direction as fast as possible.
Strength/Power phase
▪Low to very high loads (30-95% of 1RM, depending on the exercise) and low volumes (2 to 5 sets for 2 to 5 repetitions).
Training components: Progressive overload
- regulated by intensity and volume - intensity is not high enough=system is not overloaded; too high=early fatigue
Load
- referred to as the amt. of wt. assigned to an exercise set - commonly characterized as a percentage of a 1-repetition maximum (1RM) or as a repetition maximum (RM)
Lower-Body/Upper Body Exercises
- Alternate upper-body exercises with lower-body exercises - Minimizes rest periods between sets & maximizes the rest between body areas - Decrease in overall training time
Muscular Endurance
- Performing many repetitions - 12 or more-per set (3 sets of 12 - 15 reps) - Volume load is not necessarily greater - Loads lifted are lighter and fewer sets are performed
Methods of program
- Periodization - H.I.T - Bigger stronger faster - circuit training
Linear Model of Periodization
Varies the intensity over several weeks (or microcycles) of training For example, the intensity over a a 16-week program might be as follows: - weeks 1-4, light - weeks 5-8, moderate - weeks 9-12, heavy - weeks 13-16, very heavy/power.
Training programs: Long slow training
- 70% of MHR, lasts 30 min-2 hours
Training programs: Moderate duration high-intensity training (MDHIT)
- 80%-90% of MHR, 30-60 min - pace/tempo training vs. aerobic interval training
Training programs: Short duration high-intensity training (SDHIT)
- 90-95% MHR, 10 to 20 sec intervals for 30-60 min
Transitional periods: First transition period
- A linkage between the preparatory and competitive periods. - Classically the resistance training in this period focuses on the elevation of strength and its translation to power development.
Sprint Resistance: Incline for Acceleration: Movement phase
- After body weight has been transferred, the athlete can initiate the sprint through an aggressive push "down and through" the ground via the front/drive leg. The back leg should also assist in force production but will leave the ground earlier due to starting stance position. - Arm action should be synchronous with leg action.
"Push" and "Pull" Exercises
- Alternate pushing exercises with pulling exercises - Same muscle group will not be used for two exercises - Reducing fatigue in the involved muscles
Fast Feet: Movement Phase
- Athlete initiates movement by lifting one leg to a bent-knee position, with the foot of the lifted leg approximately at the halfway point of the shank, in order to replicate a swing leg. All swing legs will follow this description. - Once this position has been achieved, instruct the athlete to alternate stance and swing legs as quickly as possible while maintaining the "stacked joints." - The quick and aggressive drive down of the swing leg should be completed through the forefoot, ensuring that the feet do not rise above the halfway point of the shank. The shortened rise of the swing leg is to ensure quicker stepping frequency. - The fore- to midfoot of the new stance leg should land under the athlete's hips, maintaining the "stacked joints" appearance. - The athlete's arm should move at the same rate as the legs, with minimal to no pausing of arm action between cycles.
Sprint Resistance: Incline for Acceleration: Starting position
- Begin the exercise by placing the athlete in the correct starting position (commonly called a crouched start). - Instruct the sprinter to split the stance position by placing the dominant leg forward and to drop the back/swing leg by one to two foot lengths. -The length of split between the drive and swing leg is largely determined by the compromise between: • The athlete's ability to generate sufficient forces needed to overcome gravity and a lower center of gravity • The athlete's comfort -The feet should be split in such a manner that the front and back legs are "in line" with the pelvis, so that no unnecessary twisting of the hips occurs. - Once the split stance has been established, instruct the athlete to drop the back knee "straight down" so that the shank (shin) is nearer ("more parallel') to the ground. This aids in promoting the proper driving positions needed to begin acceleration. - With a tall and rigid torso, the athlete should then raise the arm that is opposite the front/drive leg to a position near or slightly above the forehead. The hand should be spaced approximately 6 to 8 inches away from the forehead. - The rear arm should be pulled back to the point that the hand is near the lateral aspect of the buttocks with an elbow angle that may range from 100° to 120°.
Periodization Periods: Second Transition Period (Active Rest)
- Between the competitive season and the next macrocycle's preparatory period is the second transition period. - The second transition (active rest) period consists of recreational activity that may not involve resis-tance training.
Training components: specificity
- Body adapting to training stimuli in relation to... energy system utilization muscle contraction type demands of the sport
Deceleration Drill: Movement Phase
- Depending on the physical and technical competence of the athlete, have the athlete run forward at half speed and then decelerate and stop within three steps. - If he or she is successful in effectively absorbing the load by the third step, increase the drill to involve running at three-quarters speed (more than 10 yards of acceleration) and then decelerating within five steps. - The most advanced version of this drill requires braking from top speed and decelerating within seven steps. - The most demanding braking step or the step resulting in the greatest deceleration will occur one or more steps before stopping and doesn't typically occur solely on the final deceleration or change-of-direction step.
Applying Sport Seasons to the Periodization Periods: Preseason
- First transition period: leads up to the first contest, with a focus on the strength/power phase of resistance training
Competitive period
- For peaking, athletes use very high to low intensity (50% to ≥93% of the 1RM) and very low volume (1 to 3 sets of 1 to 3 repetitions). - For maintenance, athletes use moderate to high intensity (85-93% of the 1RM) with moderate volumes (about 2 to 5 sets of 3 to 6 repetition
Training components: Prioritization
- Goals should be based on athletes specific needs
Macrocycle
- H = hypertrophy/endurance - BS = basic strength - SP = strength/power - P = peaking - AR = active rest
Intensity of aerobic training programs
- High-intensity aerobic exercise increases cardio-vascular and respiratory function - inc intensity can also benefit skeletal muscle adaptations by affecting musc fiber recruitment - based on % of max HR (MHR) - should be between 50 and 90% MHR for aerobic benefit
Muscle Hypertrophy
- Higher training volumes are associated with increases in muscular size - 3 or more exercises per muscle group for increasing muscle size
A-Skip Exercise: Movement phase
- Initiate movement by lifting one leg to a bent-knee position with the top of thigh near parallel. The foot of the lifted leg (swing leg) should be approximately at knee height of the stance leg, with the heel pulled up under the buttocks. - Begin the first skip by aggressively driving the swing leg down to the ground through an active foot, established through slight dorsiflexion. "Lift the big toe up" to establish appropriate dorsiflexion. - Complete the aggressive drive down of the swing leg through the forefoot until near-triple extension of the newly acquired stance leg occurs. - The fore- to midfoot of the new stance leg should land under the hips, maintaining the "stacked joints" appearance. - At the initiation of contact, the opposing leg should quickly "pop up" to create a swing leg. - The force generated from the active push down should coincide with a skipping motion that will result in a horizontal displacement of the body down the track.
Nonlinear Periodization- Daily exercise type
- Involves large fluctuations in the load and volume assignments for core exercises. A varies the intensity and volume over the week: -Monday, light -Tuesday, heavy - Wednesday, rest - Thursday, power - Friday, moderate
Rest periods: Strength and power
- Maximal or near-maximal loads require longer rest periods. - Guidelines range from 2 to 5 minutes.
Resistance training- Step 1: Needs Analysis: evaluation of the sport
- Movement analysis: body and limb movement patterns and muscular involvement - Physiological analysis: strength, power, hypertrophy, and muscular endurance priorities - Injury analysis: common sites for joint and muscle injury and causative factors
Step 5: Training Load and Repetitions- Assigning load and repetitions based on the training goal
- Once decided on, the training goal can be applied to determine specific load and repetition assignments via the RM continuum, a percentage of the 1RM, or the results of multiple-RM testing.
Periodization Periods overview
- Periodization involves shifting training priorities from non-sport-specific activities of high volume and low intensity to sport-specific activities of low volume and high intensity over a period of many weeks to prevent overtraining and optimize performance.
Agility Drill (Y-Shaped Agility): Movement Phase
- Run toward the "stimulus" and change direction based on the direction in which the director points or the audible signal the director provides (two options considered generic stimuli). - The director should point left or right when the athlete reaches the 5-yard mark (mark this by another cone for reference of the director). - The athlete should plant and change direction as soon as possible, accelerating to the cone that is 3 yards to the left or right of the stimulus.
Applying Sport Seasons to the Periodization Periods: postseason
- Second transition period: after the final contest - Active or relative rest for the athlete before beginning the next year's off-season or preparatory period
Rest periods: Hypertrophy
- Short to moderate rest periods are required. - Typical strategies range from 30 seconds to 1.5 minutes.
Z-Drill: Movement Phase
- Side shuffle to the next cone while keeping the center of mass at a constant height (as low as the original center of mass height during the start position). Emphasize pushing the ground away; as a coach, one may look at the angle of the shank, ensuring that it is directed toward the direction of intended travel. - The athlete should plant at or near the cone and rapidly transition into a sprint toward the cone located on the diagonal. - Entering the cone, the athlete should effectively decelerate and transition into another shuffle (as with step 2).
Agility Drill (Y-Shaped Agility): Starting position
- Start at a cone 10 yards away from a person who will serve as the "stimulus" or "director."
Preparatory Period
- The initial period is usually the longest and occurs during the time of the year when there are no competitions and only a limited number of sport-specific skill practices or game strategy sessions. - The major emphasis of this period is establishing a base level of conditioning to increase the athlete's tolerance for more intense training.
Rest Periods
- Time dedicated to recovery - Rest period between sets and exercises dependent on the goal of training - Load lifted and training status - Rest is related to load - Heavier the loads, the longer the rest periods - Not every exercise assigned the same rest periods - Based on the relative load lifted and the amount of muscle mass involved in each exercise - Core exercise have a longer rest period while an assistance exercise may only need a 1 min rest period
Periodization Model Overview
- Training period usually last 8 - 12 weeks - Competition is started or an active-rest phase is undertaken for 1-3 weeks - Upon completion of the active-rest phase - New 8-12 week cycle begins that is based upon the new goals and needs - The effectiveness of periodization results from systematic variation which allows the athlete to have adequate recovery in activity levels, volume of exercise, and loading
Training special populations: youths
- VO2 max increases with age until maturation - Prefer repeated bouts of exercises with short durations and rest
Rest periods: Muscular endurance
- Very short rest periods of 30 seconds or less are required.
Periodization basic facts
- Year around, long term planning of workouts - Most commonly Olympic exercise based - Want to reach peak levels at optimal times
General Adaptation Syndrome (GAS)
- alarm: initial phase of training when stim is first recognized and performance decreases in response to fatigue - resistance: when adaptation occurs and system is returned to baseline or elevated above baseline - Supercompensation: new level of performance capacity in response to adaptive response - overtraining phase: if stressors are too high, performance can be further suppressed and overtraining syndrome can result (alarm, resistance, exhaustion) One of the foundational concepts from which periodization theories have been developed
RPE
- can be used to determine intensity of training - based on athletes perception of how hard they are training - demonstrated to have good correlation with blood lactate levels and O2 consumption - can be influenced by temp, surroundings, and feeling of well being
Frequency of aerobic training program
- depends on interaction of exercise intensity and duration, training status of athlete, specific sport season - for aerobic conditioning should be 3-6x/week
Designing aerobic endurance program
- exercise progression of aerobic endurance program involved increasing frequency, intensity, duration - frequency intensity or duration should not inc more than 10% each week - when not feasible to increase frequency or duration, progression can occur with intensity manipulation - progression of intensity should be monitored to prevent overtraining
How are loads assigned?
- from repetition max 1 RM and Multiple -RM Testing Options - Actual 1 RM (directly tested) - Estimated 1 RM from a multiple-RM Estimate 1 RM=weight lifted/(1.0278- (reps*0.0278))
Training components: periodization
- incorporates modification of training variables - involves long term cyclic organization of session - usually divided into macrocycles, mesocycles, microcycles
Aerobic training program: duration
- length of training session or program - should be performed aerobically for 30-60 minutes for max benefits - duration of a training session often influenced by the exercise intensity; longer exercise duration, lower exercise intensity
Periodization cycles
- macrocycle: Typically an entire training year but may also be a period of many months upto four years (for Olympic athletes). - mesocycles: Two or more cycles within the macrocycle, each lasting several weeks to several months. - microcycles: Typically one week long but could last for up to four weeks, depending on the program.
Repetition
- related to the load lifted - Heavier the load, the fewer the number of reps Goal dictates the use of a certain load and repetition - Muscular endurance - Muscular hypertrophy - Muscular strength - Muscular power
Aerobic training program: mode
- specific activity performed during a training session: cycling, running, swimming etc - the more specific the training mode is to the sport, the greater the improvement in performance
Types of aerobic endurance training programs: Long slow distance training
- training distance greater than race distance from 30 mins- 2 hrs - 70% of VO2 max - adaptations from this exercise: enhance body's ability to clear lactate, causes eventual shift of type IIx fibers to type I fibers - Intensity is lower than that of competition which may be disadvantage if too much LSD training used
Linear and non-linear periodization
-Each can be effective - Both involve variation over the training cycle. The linear model is the most classic model of periodization - Becoming common to use a less traditional model of nonlinear periodization in which more dramatic changes occur within a weeklong training cycle - Appears to better fit sport programs that have very long seasons and multiple competitions and are not conducive to the deliberate build-up to a peaking phase
Linear Periodization - Week Progression
-Week #1 - 80lb for 12 reps -Week #2 - 85 lb for 12 reps -Week #3 - 90 lb for 10 reps -Week #4 - 100 lb for 10 reps -Week #5 - 120 lbs for 8 reps -Week # 6 - 160 lbs for 6 reps Number of weeks used for a particular intensity load is called a microcycle, and their length ranges from 2 - 4 weeks
Resistance training program design variables
1. Needs analysis 2. Exercise selection 3. Training frequency 4. Exercise order 5. Training load and repetitions 6. Volume 7. Rest periods
2 for 2 Rule
A conservative method that can be used to increase an athlete's training loads; if the athlete can perform two or more repeti-tions over his or her assigned repetition goal in the last set in two consecutive workouts for a given exercise, weight should be added to that exercise for the next training session.
Periodization
A theoretical and practical construct that allows for the systematic, sequential and integrative programming of training interventions into mutually dependent periods of time in order to induce specific physiological adaptations that underpin performance outcomes.
Training special populations: Older adult
After age 25: • Aerobic capacity decreased 1%/year • Maximal O2 consumption decreases 5%-15%/decade • VO2 max can increase 10%-30% with aerobic training
KEY POINT: Speed and agility neural drive
As sprinting requires an athlete to move at high speeds, strength and conditioning professionals should emphasize the prescription of exercises that have been shown to increase neural drive while overloading musculature of the hip and knee regions involved in the SSC.
KEY POINT: speed and agility- COD
Athletes improve change-of-direction ability through development of a number of physical factors and technical skills during a variety of speeds and modes of movement. The development of agility also requires improving perceptual-cognitive abilities in relation to the demands of the sport.
Step 2: Exercise selection based on
Available equipment Exercises classified as core and assistance • Exercise Classification - core exercises - structural exercises- axial skeleton - power exercise - assistance exercises - compound set - super set Sport specific training priorities
Z-Drill: Starting Position
Begin the exercise by starting at the first cone with a lowered center of mass and a stance wider than shoulder-width.
A-Skip Exercise: Starting position
Begin the exercise in a tall stance with torso directly above the hips, knees, and ankles (stacked joints).
Applying Sport Seasons to the Periodization Periods: In-Season
Contains all the contests scheduled for that year, including any tournament games. Most sports have a long season that requires multiple mesocycles arranged around key contests.
Fast Feet: starting position
Designed to enhance STRIDE FREQUENCY of sprinter - Athlete begins exercise in a tall stance with torso directly above the hips, knees, and ankles (stacked joints).
Phase 3: Develop advanced techniques
Driving/starts • Not too many repetitions (i.e., 6-8) • Mimic sport conditions, predicaments • mental preparation and positioning
STRIDE LENGTH AND VELOCITY
Elite male sprinters achieve a stride length of 2.70 m, whereas novice sprinters display a stride length of 2.56 m at maximum velocity
STEP RATE
Elite male sprinters demonstrate stride rates near 4.63 steps per second compared to novice sprinters, who produce a lesser stride rate of 4.43 steps per second
LINEAR FOOT SPEED/LINEAR CHANGE OF DIRECTION
LADDER DRILLS FORWARDS AND BACKWARDS • 2 in / 1 out -linear foot speedHips/Shoulders inside ladder, feet quickly touching in/out of spaces. • 2 in / 3 out -linear foot speed, initiate change of directionDriving shoulders/hips outside ladder • Ickey Shuffle to Balance -2 feet in/1 foot outDriving hips across the ladder with focus on distance. Stay low, inside foot comes to midline. • IckeyShuffleChange of direction • Open Step Ickey Shuffle to BalanceMore offensive angle OPEN STEP ICKEY SHUFFLE (SKIPPING 1,2) • Crossover 1 in / 2 out (Skipping 1,2) Linear Crossover Step basics. Leads to Speed Cuts
Preparatory Period components
Hypertrophy/strength endurance phase ▪Low to moderate intensity (50-75% of the 1-repetition maximum [1RM]) and high volumes (3 to 6 sets of 8-20 repetitions) Basic strength phase ▪High intensity (80-95% of the 1RM) and moderate to high volume (2 to 6 sets of 2 to 6 repetitions)
Practical implications for change of direction and agility
In addition to the requirement for acceleration, the production of braking forces over certain periods of time, termed braking impulse, should be considered during change-of-direction and agility maneuvers.
SPEED AND AGILITY MECHANICS
In order to execute movement techniques, athletes must skillfully apply force. Due to limited time to produce force during athletic activities, there are two variables that describe force relative to the time available to produce force: • rate of force development (RFD) • impulse.
Sprint Resistance: Incline for Acceleration: objective
Inclined sprinting is a type of resisted sprinting that is prescribed to promote improvements within the ACCELERATION phase of a sprint.
Target HR
KARVONEN METHOD - MHR=220-age - RHR - TRaining HR = (MHR-RHR x training intensity) +RHR PERCENT OF MAX HR - training HR = 220- age (desired intensity of training)
LINEAR RUNNING SPEED
Linear sprinting involves a series of subtasks— • the start • acceleration • top speed While these phases are technically distinct, they all require the athlete to volitionally move the lower limbs at maximal speeds through a series of stance and flight phases.
Designing Aerobic Endurance Program
METs - one MET is 3.5 ml x kg^-1 x min^-1 og O2 consumption and is considered the amount of O2 required by the body at rest POWER MEASUREMENT - cyclists may use power measuring cranks and hubs to regulate exercise intensity - Metabolic rate closely related to mechanical power production
Step 2: Exercise Selection
MOVEMENT ANALYSIS OF THE SPORT • Muscle balance - Agonist: The muscle or muscle group actively causing the movement - Antagonist: The sometimes passive muscle or muscle group located on the opposite side of the limb • Exercises to promote recovery - Do not involve high muscular stress or high stress on the nervous system - Promote movement and restoration • Exercise technique experience - Do not assume that an athlete will perform an exercise correctly. - If there is any doubt, have the athlete demonstrate the exercise, and provide instruction as needed. • Availability of resistance training equipment • Available training time per session - Prioritize time-efficient exercises when time is limited.
METHODS OF DEVELOPING SPEED: Mobility
Mobility is the freedom of an athlete's limb to move through a desired range of motion, whereas flexibility is a joint's total range of motion. With an understanding that positional characteristics are among several limiting factors in performance, coaches should ensure that proper postural integrity is in place before practice or competition.
Resistance training- Step 1: Needs Analysis
Needs analysis is a two-stage process that includes - An evaluation of the requirements and characteristics of the sport - An assessment of the athlete - Movement analysis - physiological analysis - injury analysis - cardiovascular endurance - speed - agility - flexibility - current or previous injuries - type previous training program - physical evaluation
Periodization Periods
PREPERATORY ▪Hypertrophy/Endurance Phase ▪Basic Strength Phase ▪Strength/Power Phase FIRST TRANSITION PERIOD COMPETITION PERIOD ▪Peaking ▪Maintenance SECOND TRANSITION PERIOD (active rest)
Step 5: Training Load and Repetitions- Progression of the training load
Quantity of load increases - Table 17.10 (next slide) provides general recommendations. - Variations in training status, volume-loads, and exercises greatly influence appropriate load increases. - Relative load increases of 2.5% to 10% can be used in place of the absolute values in table 17.10.
Step 3- Training Frequency: Sport Season
Seasonal demands of the sport may limit the time available for resistance training.
Factors related to aerobic endurance performance: Lactate threshold
Several studies have shown that an athlete's lactate threshold appears to be a better indicator of his or her aerobic endurance performance than VO2max.
AGILITY PERFORMANCE AND CHANGE-OF-DIRECTION SPEED: Technical guidelines and coaching
Some technical guidelines and coaching suggestions: • Visual focus • Body position during braking and reacceleration • Leg action • Arm action
KEY POINT: Speed and agility
Speed requires the ability to accelerate and reach maximal velocity, whereas agility performance requires the use of perceptual-cognitive ability in combination with the ability to decelerate and then reaccelerate in an intended direction.
Step 5: Training Load and Repetitions- 1RM and multiple-RM testing options
Testing the RM - 1RM testing requires adequate training status (intermediate or advanced) and experience with the exercises being tested. - Choose core exercises for 1RM testing. - Choose exercises that can accurately and consistently assess muscular strength and that allow the athlete to maintain correct body position throughout the testing.
Rate of force development definition
The development of maximal force in minimal time, typically used as an index of explosive strength.
AGILITY PERFORMANCE AND CHANGE-OF-DIRECTION SPEED: Training goals
The primary goal of agility performance is threefold: • Enhanced perceptual-cognitive ability in various situations and tactical scenarios • Effective and rapid braking of one's momentum • Rapid reacceleration toward the new direction of travel
change of direction definition
The skills and abilities needed to explosively change movement direction, velocities, or modes.
METHODS OF DEVELOPING SPEED: Strength
The transfer of strength improvements to sprinting may require an emphasis on the specificity of training. This transfer-of-training effect deals with the degree of performance adaptation and may result from the similarities between the movement patterns, peak force, RFD, acceleration, and velocity patterns of an exercise and the sporting environment.
Resistance training- Step 1: Needs Analysis: Assessment of the athlete
Training status - Type of training program - Length of recent regular participation in previous training programs - Level of intensity involved in previous training programs - Degree of exercise technique experience Physical testing and evaluation - Tests should relate to the athlete's sport. - Use the results of the movement analysis to select tests. - After testing, compare results with normative or descriptive data to determine the athlete's strengths and weaknesses. Primary resistance training goal - Typically to improve strength, power, hypertrophy, or muscular endurance. - Concentrate on one training outcome per season.
Non-Linear Model of Periodization
Weekly microcycle fluctuations occur such that the repetition maximum-level (RM) training is generally done on 1 day Subsequent training in the same week for the same activity is done at: - Moderate (5-10% less than RM day) - Light (10-30% less than RM day) level with the same volume - It is not necessary to train at RM level every training session - So, within week, Heavy, Moderate and light Day
Speed Definition
ability to achieve a high movement velocity by applying explosive force to specific movement or technique.
Agility definition
ability to recognize, react, start and move in the required direction in response to a stimulus, while also being able to decelerate and change directions, without the significant loss of speed and body control.
Compound Set
involves sequentially performing two different exercises for the same muscle group.
Superset
involves two sequentially performed exercises that stress two opposing muscles or muscle areas (i.e., an agonist and its antagonist).
Stride Frequency definition
number of strides per unit of time. Thought to be genetically programmed. Considered by many to be the most difficult component to improve. - Fast twitch fiber makeup
Concurrent training
resistance training sessions programmed alongside endurance training sessions during the same cycle used by highly trained runners to augment performance common misconceptions: - negative training adaptations will occur - weight gain, body composition changes will occur - resistance training will increase muscle mass and slow the athlete
Stride Length definition
the distance covered per running stride. Ground reaction forces are critical in improving stride length. • The key is force applied rapidly. • The magnitude of force and the rate at which it is applied are critical to improving stride length. - Lack of hip mobility/flexibility is a limiting factor.
Factors related to aerobic endurance performance: exercise economy
• A measure of the energy cost of activity at a given exercise velocity • An improvement in exercise economy can enhance maximal aerobic power (VO2max) and lactate threshold
Special Issues Related to Aerobic Endurance Training: Cross training
• A mode of training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury or during recovery from a training cycle.
NEUROPHYSIOLOGICAL BASIS FOR SPEED: Spring mass model
• A simple spring-mass model relative to the ground reaction force during the stance phase of a sprint • During the stance phase, the model demonstrates how the leg (represented as a spring) is uncompressed at initial contact and then is compressed (represented by the change in length of the spring) during midstance or as vertical ground reaction force increases
Upper-extremity (UE) vs. lower-extremity (LE) exercises for conditioning
• A upper body ergometer can be used if an athlete is unable to condition his or her legs. • UE exercises stimulate different responses in the CRS than do LE exercises. • During submaximal activity (50%-60% MHR), there is a greater energy cost to the body with UE exercise only. • Combined UE/LE activity has minimally lower HR, slightly higher maximum O2uptake, and less perceived exertion.
Factors related to aerobic endurance performance: Max aerobic capacity
• As the duration of an aerobic endurance event increases, so does the proportion of the total energy that must be met by aerobic metabolism. • There is a high correlation between VO2max and performance in aerobic endurance events.
Application of Program Design to Training Seasons: Off-season (base training)
• Begin with long duration and low intensity. Gradually increase intensity and, to a lesser extent, duration.
AGILITY PERFORMANCE AND CHANGE-OF-DIRECTION SPEED: Factors affecting change-of-direction and perceptual-cognitive ability
• Change-of-direction ability - May change depending on the demand of the COD test - It is a combination of the ability to decelerate, reorient the body to face or partially face the direction of intended travel, and then explosively reaccelerate that truly determines change-of-direction ability • Perceptual-cognitive ability - There are several factors that are components of perceptual-cognitive ability: visual scanning, anticipation, pattern recognition, knowledge of the situation, decision-making time and accuracy, and reaction time. - Many of these aspects of development are sport specific.
Types of aerobic endurance training programs: Fartlek training
• Combines other methods of training • Easy running (~70% VO2max) combined with hillsor short, fast bursts (~85-90% VO2max) • Can be adapted for cycling and swimming • Benefits are likely to include: - Enhanced VO2max - Increased lactate threshold - Improved running economy and fuel utilization
Power Cut
• Cut greater than 90 ̊ • Cutting off outside leg (open step)
Speed Cut
• Cut less than 90 ̊ • Cutting off inside leg (crossover step)
Volume
• Described as the total amt. of wt. lifted in training - Sets x repetitions - Sets x repetitions x weight • Single-set training appropriate for untrained individuals • Higher volumes to promote gains in strength • Musculoskeletal system will adapt and require multiple sets to bring about strength gains • 3 sets of 10 reps better than 1 set to failure of 8 to 12 reps - multiple sets inc musc strength • Training volume is directly based on training goals
PROGRAM DESIGN COMPONENTS- Speed and Agility
• Develop Base - Strength Base • Work Capacity • Aerobic Endurance • Address RestrictionsSoft tissue • Joint Mobility • Flexibility • CoreStability • Strength • Power • Posture • Dynamic balance • Specific Strength • Power DevelopmentReactive Strength • Plyometrics • Speed & Agility Technique • Speed & Agility Endurance: Sport Specific Intervals • Reactive Agility Training: Generic, then Sport Specific
LADDER / HURDLE DRILLS
• Dynamic Balance/Stability • Teaching Change of Direction Technique • Reactionary Component • Injury Prevention/Return to Play Progression • Extension of Warm-up • Central Nervous System Activation • Part of a Conditioning Circuit - Mixed with strength training during work capacity - Obstacle course style conditioning (Hesitation, changing speeds....)
Types of aerobic endurance training programs: Interval training
• Exercise at an intensity close to VO2max for intervals of 3 to 5 minutes. Work: rest ratio should be 1:1. • This allows athletes to train at intensities close to VO2max for a greater amount of time. • It increases VO2max and enhances anaerobic metabolism. • Interval training should be used sparingly, and only when training athletes with a firm aerobic endurance training base.
Step 4: Exercise Order
• Exercise order is the sequence of resistance exercises performed during one training session. - Power non-->power core -->assistance - Multi-jointed --> single-jointed - Large muscle areas --> small muscle areas - Power exercises require the highest level of skill and are most affected by fatigue
Application of Program Design to Training Seasons: Preseason
• Focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training.
Application of Program Design to Training Seasons: Postseason (active rest)
• Focus on recovering from the competitive season while maintaining sufficient fitness.
PERFORMANCE ENHANCEMENT
• Foot Speed/Turnover Frequency • Acceleration • First Step • Lateral Quickness • Hip Rotations • Pivoting • Deceleration • Change of Direction • Reactionary Change of Direction • Resisted/Assisted Movements • Sports Specific
RUNNING STRIDE ANALYSIS
• For men, in the short (100 meter) sprint, success was dependent upon leg strength. • During longer (200-400 meter) sprints, efficiency of technique became the critical factor. • Hamstring weakness was a major inhibitor to performance in women athletes. • Better sprinters show significantly less ground touchdown times. The elite sprinters produce greater plantar flexor forces prior to and throughout ground contact.
INJURY PREVENTION/RETURN TO PLAY
• Fundamental Movement Skills • Technique/Body Positioning • Dynamic Balance/Postural Control • Functional Core Stability • Dynamic Flexibility • Proprioception • Structural Integrity of Connective Tissue • Eccentric Neuromuscular Control
LINEAR SPEED DRILLS
• High Knee MarchSkips-Proper Push Mechanics • Step, Skip, Hold. Knee drive height = active foot equal to opposite knee. React! Drive foot down, stabilize & drive opposite knee up with so much force you leave ground. Dynamic Balance! •• Forward SkipsSame as High Knee March, Pauses out. Adding turnover frequency •• Ladder Run Throughs, RT Skip 1, RT Skip 2Stride Frequency. Knees and toes lead you through to each space. Accelerate through the ladder. As you skip spaces, raise the height of your knee drive/arm drive. •• Wall Fires -1, 2, 3, Drives 45 degree angle lean. Straight line from head to heel. Core tight, Glutes, Quads fired •• Fall and Go, Push-up and Go-Acceleration •• Push-up and Go Chase -Acceleration, Reaction •• Push-up and Go Chase and Come Back -Accel, Reaction, COD •• Speed and Flow -Changing gears, deceptive speed
RESISTIVE (OVERLOAD) DRILLS
• Improving force production through use of gravity, horizontal, or vertical loads with goal of increasing stride length. • MethodsRunning Hills & Stairs: - Resisted Runs Band Resisted Runs - Sleds - Parachutes -resisted top end speed - Weight Vests
Impulse definition
• Impulse is the change in momentum resulting from a force, measured as the product of force and time. • A basic objective of training is to move the force-time curve up and to the left, generating greater impulse and momentum during the limited time over which force is applied.
Deconditioning
• Inactivity or illness can have deleterious effects on the CRS and muscular system. • Changes can occur within the first 2-4 weeks. • To help avoid effects, athletes can decrease frequency but maintain intensity levels. • Return to preinjury levels: - CRS: in ~1 month - Muscular: within 4-12 weeks
Step 3- Training Frequency: Training sessions per day
• Individual being trained - general population - athletic - weightlifter • Time available
LATERAL MOVEMENT :POSITIONING
• Initial Ladder Drill Cues • Balls of your feet, Heels can touch • Hips back behind you, Knees bent • Core tight, Chest up • Elbows 90 ̊, Inside arm forward, Arm swing Shoulder joint. • Eyes on your spaces. • Push body laterally by driving through outside hip and inside part of outside foot.
SPEED IS A SKILL
• It can be taught, just like any other • skill by coaches who know how to teach it. • Any coach can make you tired. • Not every coach can make you faster. • Coaching = Teaching + Training
ACCOMPLISHING THE GOAL: Speed and agility
• Learn the skill of Activity (ex. 40 yd dash) • Teach individual to produce bigger force • Teach individual to apply force in shorter time • Teach individual to apply force in proper direction • Teach individual to apply force through optimal range of motion • Emphasize brief ground support times as a means of achieving rapid stride rate. - Requires high levels of explosive strength - Developed systematically through consistent exposure to speed training as well as properly designed strength training programs
OPEN AGILITY DRILLS (REACTIVE)
• Movements are in response to a stimulus to initiate movements • Visual, auditory, kinesthetic, sport specific cues • Involves a motor and cognitive component: • Perception -reading the play • Decision making -reacting to unpredictable environment • Most applicable to sports DRILLS EXAMPLES: • Hexagon 6 cone drill • Ladder drill with directional change at end • Start in athletic stance. Athlete changes from sprint, backpedal, side shuffle on command • Light based drills, Tennis Ball Drops/Rollouts, colored/numbered cones, reaction ball, card toss • Mirror drills, tags/chases,
LATERAL MOVEMENT: Faults
• Not in athletic stance, too straight up • Moving on toes instead of balls of feet • Knees not bent, hips not back and loaded • Unequal knee drive, dragging 1 foot, butt kicking • (Knees and toes in front, equal knee drive, heels can touch) • Dumping your chest -(Tall chest, flat back, core tight) • Leaning Left/Right, -Shoulders not over base of support -(Lead with Hips) • Rotated from torso -(Lead with hips, stay square)
COMPONENTS OF ATHLETIC MOVEMENT
• Posture • Balance • Core Stability • Joint Mobility & FlexibilityLength-Tension Relationship • Movement Technique • Strength -ability to create force • Power -rate of force developmentStretch-Shortening Cycle • Elastic strength, plyometrics
Application of Program Design to Training Seasons: In-season (competition)
• Program should be designed around competition, with low-intensity and short-duration training just before race days.
MAXIMUM VELOCITY
• Reach max velocity in first 40-60 meters • Actual stride length (height / leg length) • Vertical translation of c.o.g. • Phases: - Early flight phase Mid flight phase - Late flight phase - Early support (heel stride to mid-stance) - Late support (mid-stance to take-off)
Strength and Power
• Recommended sets of 10 repetitions good general way to increase muscular strength - 3 - 5 sets of 1 - 6 reps created maximal strength gains • Volume for power is lower than for strength - Common guideline is 3 - 5 sets of 4 - 6 reps for power exercises
Special Issues Related to Aerobic Endurance Training: Resistance training
• Research is limited, but some data suggest that benefits can be derived from performing resistance training during aerobic endurance training. • It can improve hill climbing, bridging gaps between competitors during breakaways, and the final sprint. •Benefits may include: - Improvement in short-term exercise performance - Faster recovery from injuries - Prevention of overuse injuries and reduction of muscle imbalances
CURVILINEAR RUNS
• Speed Cuts • 3 point curves: - Circle DrillsSprint to Change of Direction - Sprint Chase • Sport Specific Curl Cuts
SPRINTING STARTS
• Square Stance • 2 Point Split Stance • Right vs. Left Leg • Backwards Starts • Drop Step Starts • Lateral Starts: - Open Stance Start -(Athletes that play lower) - Crossover Step Start -(Athletes that play up higher) - Lateral Shuffle Start
LINEAR SPEED TECHNIQUE
• Stride & Lift (Maximal Speed)-after 30 yards • "Running tall" with body angle approaching perpendicular to the ground, head and eyes straight ahead, arm action from shoulders joint with shorter ROM to the nose, elbows bent to 90 ̊, with greater hip ROM to 90 ̊ flexion, allowing for a higher knee lift, with foot contact below or slightly forward of the body's COG, minimizing ground contact time.
Special Issues Related to Aerobic Endurance Training: Tapering
• Tapering is the systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention. • The objective of tapering the training regimen is to attain peak performance at the time of competition.
INSTRUCTION: Speed and agility
• Teach the skill Submaximal speed progressing to full speed - master the skill - add reaction - incorporate fatigue • Hierarchy Sport movement done at game speed - Movement broken down into components: Basic movements (Coordinative Abilities) that underlie the skill
LATERAL MOVEMENT OVERVIEW
• Technique-Athletic Stance (Can they maintain it for long periods?) • Playing low -rewarded in multidirectional sports. Different than linear speed/track speed • Goals-Lateral foot speed, dynamic balance, preparing for change of direction.
Special Issues Related to Aerobic Endurance Training: Altitude
• The height above sea level ranging from >500 m to >5,500 m • Acclimatization may occur between 12 and 14 days at moderate altitudes up to 2,300 m, but can take up to several months. • In order to see an ergogenic effect, athletes need a hypoxic dose ≥12 hours/day for a minimum of three weeks at moderate altitude.
Key Point: Aerobic Training
• The various types of training induce different physiological responses. A sound program should incorporate all types of training into the athlete's weekly, monthly, and yearly training schedule.
NEUROPHYSIOLOGICAL BASIS FOR SPEED: Plant phase of change of direction movement
• This is the point in a change-of-direction movement that represents the transition between the deceleration step and the acceleration step. • Body positioning and the ability to maintain strong trunk positions during the deceleration of momentum and reorientation of the body to run in a new direction are critical for performance.
FAULTY MOVEMENT PATTERNS
• Thoracic Rotation & Hands Crossing Midline: Poor coordination of hip/shoulder mechanics • Excessive Elbow Flexion/Extension: Poor neural patterning • Poor Hip Flexion: Weak hip flexors/tight hip extensors • Weak Hip Extension: Weak posterior hip musculature/tight hip flexors • Excessive Lumbar Extension: Weak Trunk& glutes/tight hip flexors • Lack of Dorsiflexion: Poor ankle mobility/weak anterior tibialis
ASSISTED DRILLS (OVERSPEED)
• Training the neuromuscular system to move at a rate that it's not accustomed to. • Increasing stride frequency • Decreasing ground contact time • Downhill Running 3-7% • Bungee assisted towing
CLOSED AGILITY (CHANGE OF DIRECTION)
• Training to optimize technique and coordinative abilities in a predetermined movement pattern • Change of Direction Drills Injury Prevention, Teaching proper movement patterns Drill examples: • Side runs • W drill • 2 in/1 out • 2 in/3 out • Complete square • Z drill • X drill • Lan Agility Test • 5-10-5
NEEDS ANALYSIS- Speed and Agility
• Type of Sport • Position Played • Rules of Game • Training Age • Competition Length • Season Length • Work to Rest Ratios • Physical demands • Movements involved • Volume/intensity of movements • Track Speed vs. Multidirectional Game Speed • Team Strategy • Athletes Style of Play
Step 3- Training Frequency: Training sessions per week
• Type of program design - full body - split routine - olympic movements • Time available
Types of aerobic endurance training programs: HIIT
• Uses repeated high-intensity bouts interspersed with brief recovery periods. • Athletes need to spend several minutes above 90% of VO2max for an optimal stimulus. • May be effective for improving running economy and running speed. • An example for long-interval HIIT is ≥2 to 3 minutes at 90% VO2max, with relief bouts of ≤2 minutes.
Phase II: Teaching acceleration
• Wall Drills • Resisted Acceleration • Acceleration Ladder
Types of aerobic endurance training programs: Pace/tempo training
•Intensity at or slightly above competition intensity, corresponding to the lactate threshold - Steady pace/tempo training: 20 to 30 minutes of continuous training at the lactate threshold - Intermittent pace/tempo training: series of shorter intervals with brief recovery periods •Objectives - Develop a sense of race pace and enhance the body's ability to sustain exercise at that pace - Improve running economy and increase lactate threshold
