Ch 19: Program Design and Technique for Speed and Agility Training
a. impulse
A change in _____ results in a change in momentum and is the causes of an object's movement. a. impulse b. velocity c. RFD d. force
spring-mass model (SMM)
A mathematical model that depicts sprinting as a type of human locomotion in which the displacement of a body mass is the aftereffect from energy produced and is delivered through the collective coiling and extension of spring-like actions within muscle architecture
neural drive hip knee
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 _______ _____ while overloading musculature of the ___ and ____ regions involved in the SSC.
II and III
Deceleration applies to which of the following qualities? I. Speed II. Change of Direction III. Agility
False (performance gains will lag behind fundamental requirements for a skill)
Development of physical requirements will develop after fundamental physical requirements for a given skill. T/F?
c. agility.
Drills or tests that require the athlete to move rapidly in response to a stimulus such as a whistle, arrow, or opponent are best for measuring which of the following? a. change of direction. b. maneuverability. c. agility. d. acceleration.
eccentric
Due to greater braking requirements during change of direction, one should consider increasing emphasis on ____ strength and maximal strength alongside the concentric explosiveness required during the reacceleration.
c. larger, shorter
Elite sprinters produce ____ forces in a ____ ground contact time as compared to their novice counterparts. a. larger, longer b. similar, shorter c. larger, shorter d. smaller, longer
midflight
Fundamentals occurring in Max-Velocity Sprinting: - Concentric hip flexion: accelerates thigh forward - Eccentric knee extension --> eccentric knee flexion
late flight
Fundamentals occurring in Max-Velocity Sprinting: -concentric hip extension- rotates thigh backward in preparation for foot contact -eccentric knee flexion- accelerations leg backward, limiting knee extension, stops before foot strike (aided by concentric knee flexion to minimize braking at touchdown)
early support
Fundamentals occurring in Max-Velocity Sprinting: -continued concentric hip extension: minimizes braking effect of foot strike -Brief concentric knee flexion followed by eccentric hip extension: resists tendency of hip/ankle extension to hyperextended knee; absorbs landing shock -Eccentric plantar flexion: helps absorb shock and control forward rotation of tibia over ankle
Late Support
Fundamentals occurring in Max-Velocity Sprinting: -eccentric hip flexion: decelerates backward thigh rotation; rotates trunk in preparation for forward takeoff, -concentric knee extension: propels center of gravity forward -concentric plantarflexion- aid in propulsion
Early Flight
Fundamentals occurring in Max-Velocity Sprinting: Eccentric hip flexion: decelerates backward rotation of thigh Eccentric knee extension: decelerates backward rotation of leg/foot
post activation potentiation
Heavy loading prior to explosive activity induces a high degree of CNS stimulation which results in greater motor unit recruitment
eccentric, braking
High-velocity ______ contractions such as those during drop landings, landing from a loaded jump, the catch phase of a power clean or power snatch all place different demands required during the ____ phase.
eccentric stren
In addition to the speed-strength qualities, similar to speed, additional development of the ____ strength of the athlete due to the large braking forces during C-O-D and agility movements.
Deceleration
In regards to body position during braking, control of the trunk is crucial leading into the _______
In upright sprinting
In upright sprinting, an athlete's stride length is largely dependent on _______. a. the amount of vertical force produced during the stance phase b. the athlete's flexibility c. the athlete's stride rate d. the amount of horizontal force produced during the toe-off of the stance phase
RFD, impulse
Increases in neural drive contribute to increases in the athlete's ____ and _____ generation.
c. Max-velocity sprinting
It can argued that no exercise improves running velocity more than a. Jump Squats b. Depth Jumps c. Max-velocity sprinting d. Uphill sprints
lateral
Primary aim for Block 2 of Agility Development is COD deceleration capacity- _____
pushing the ground away
Leg action: emphasize "_____ ____ _____ ___" in order to enhance performance, especially while learning in closed drills
ground contact time
Length of time athletes are in stance or plant phase
SSC
Many functional tasks begin with preparatory countermovements involving spring-like actions referred to as the _____. Its performance is a distinct capability that is independent of maximal strength in elite athletes.
False (its RFD)
Maximal force is a more useful measure of an athlete's explosive ability than RFD. T/F?
True (the generation of maximal contraction force takes at least 300 ms, while many sport activities consume 0-200 ms)
Most competitive scenarios do not occur within a time frame that allows an athlete to generate maximal forces. T/F?
III
Perceptual-cognitive component applies to which of the following qualities? I. Speed II. Change of Direction III. Agility
arm, counter-productive
Powerful ___ actions should be used to facilitate leg drive. Ensure that the arms are not ____-_____ during transitioning between difficult changes of direction.
True (it is unclear whether a power value has been achieved as a result of the force or the velocity)
Practically speaking, a power value does not give insight into the performance in a way this is fully useful to professionals. T/F?
linear
Primary aim for Block 1 of Agility Development is COD deceleration capacity- _____
deceleration to reacceleration
Primary aim for Block 1 of Agility Development is COD effective _____ to _____
acceleration development
Primary aim for Block 1 of Speed Development is ____ ______ using incline sprints
Long acceleration development
Primary aim for Block 2 of Speed Development is ____ ______ ____ using incline sprints, push up starts, sled towns, crouch starts and accelerations holds. Secondary aim: improve transition to upright sprinting Tertiary aim: exposure to speed endurance
Max speed training
Primary aim for Block 3 of Speed Development is ____ ______ ____ using block starts, accelerations from crouch stance, high-stance starts, and fly-ins. Secondary aim: maintain accelerative ability Tertiary aim: Continued exposure to speed endurance
enhance max speed ability
Primary aim for Block 4 of Speed Development is ____ ______ _____ _____ using block starts, accelerations from crouch stance, high-stance starts, and fly-ins. Secondary aim: Maintain accelerative ability Tertiary aim: continued exposure to speed endurance and special endurance
Illinois agility test, L-run, T-test
Put the following agility "maneuverability" drills in order from beginner to Advanced: T-test, L-run, Illinois agility test
Physical & Technical competence, COD drills with arrow pointing, small-sided games and drills
Put the following agility Agility drills in order from beginner to Advanced: Physical & Technical competence, COD drills with arrow pointing, small-sided games and drills
z-drill, Basic movement patterns with <75 degree cutting angles, decelration to reacceleration (forward and lateral)
Put the following agility C-O-D drills in order from beginner to Advanced: z-drill, decelration to reacceleration (forward and lateral), Basic movement patterns with <75 degree cutting angles.
True (no max strength required)
SCC performance is a distinct capability that is independent of maximal strength in elite athletes. T/F?
b. eccentric strength
Select the aspect of training that requires additional emphasis when the aim is to improve change-of-direction ability. a. strength. b. eccentric strength. c. reactive strength. d. rate of force development.
False (prevents athletes form producing and expressing their max strength)
Sprint, COD, and agility events occur in periods that allow athletes to produce and express their maximal strength. T/F?
neural drive
Strength training enhances ___ ___, the rate and amplitude of impulses being sent from the nervous system to the target muscles.
RFD, biomechanics
Successful sprinters tend to have longer stride lengths as a result of properly directed forces into the ground while also demonstrating amore frequent stride rate. This suggests that ___ and proper ____ are primary limiting factors to performance.
change-of-direction, agility
Tests without a reactive aspect should be considered ______-____-_______ tests, and a test that includes a reactive stimulus is now by definition a test of ____ for most sports.
vertical, stance
The amount of _____ force applied to the ground during the _____ phase may be the most critical component to improving speed.
midstance
The point during the stance phase when the entire body weight is directly over the stance limb.
momentum
The product of an object's mass and velocity
Acceleration
The rate at which velocity changes
mobility (Specifically, an athlete may possess the physical characteristics necessary to yield high rate os force in a short amount of time, but compromises in a joints freedom of movement will result in misplaced forces. )
The sprinter's position in flight may be limited by insufficient ______.
reacceleration
Through the stance phase, reorient the trunk and hips toward the direction of intended travel for a more effective ______
complex training
Training aimed at improving SSC performance involves ____ ______, alternating SSC tasks with heavy resistance exercises within the same session enhances their working effect (a combination of high-intensity resistance training followed by plyometrics)
True (magnitude of the force coupled with the length of time the force is produced during an individual step is paramount to success)
Training should focus on impulse- the area under the force-time curve- in addition to RFD. T/F?
d. the relationship between force and time
What does the term Impulse refer to? a. the relationship between power and velocity b. the relationship between acceleration and velocity c. the relationship between force and velocity d. the relationship between force and time
the SSC
When developing speed, weightlifting movements and jump training are prescribed to develop RFD and impulse at varying loads, as these movements use the ______.
d. Squat Jumps, countermovement Jumps, Depth jumps (various heights)
When developing strength for agility, training exercises can include a spectrum of load-velocity profile activities in the field, such as? a. Squats, leg press, leg extension b. Box jumps, Burpees, Bounds c. Cleans, snatches, midthigh pulls d. Squat Jumps, countermovement Jumps, Depth jumps (various heights)
True ( chronic exposure to sprinting may lead to improvements in musculoskeletal control via the CNS)
When rate coding reaches a threshold, skeletal muscle may not completely relax between stimulation. Incomplete relaxation results in more forceful contraction and greater RFD. T/F?
II and IV
Which of the following factors leads to an increase in sprint speed? I. Stride force II. Stride frequency III. Stride direction IV. Stride length
b (should be emphasized in sprint training)
Which of the following is NOT one of the three training goals of agility performance? a. Effective and rapid braking of one's momentum b. Emphasize brief ground support times as a means of achieving rapid stride rate c. Enhanced perceptual-cognitive ability in various situations d. Rapid reacceleration toward the new direction of travel
c. Cleans, snatches, midthigh pulls
Which of the following sets of exercises my enhance sprint performance through physiological adaptions such as muscular stiffness, enhanced RFD, and coactivation of the musculature surrounding the hips and knees? a. Squats, leg press, leg extension b. Box jumps, Burpees, Bounds c. Cleans, snatches, midthigh pulls d. Squat Jumps, countermovement Jumps, Depth jumps (various heights)
both
Which of the two training objectives regarding performance enhancement and injury prevention should be considered during the development of speed in practical settings? 1. Emphasize brief ground support times as a means of achieving rapid stride rate. 2. Emphasize the further development of the SSC as a means to increase the amplitude of impulse for each step of the sprint.
True (exercises and movements that provide opportunities to display forces and velocities similar to sprinting enhance rate coding and firing frequency, alongside Type II alterations like CSA and fascicle length)
While max strength training may be beneficial, training should emphasize agendas that merge maximal strength and speed-strength qualities. T/F?
force
Within sprinting, the application of _____ allows the athlete to accelerate, attain high velocities, and attempt to maintain the high velocities.
body lean, center of mass
____ ____ is paramount in allowing proper force application through the ground during acceleration just as maintaining a low ____ ___ ____ is critical when entering and exiting changes of direction.
perceptual-cognitive abilities; advanced, novice
____ _____ ______ required to progress in visual scanning, effective anticipation, and decision making ______ athletes perform simple reaction drills on the court/field _____ athletes perform small-sided games and agility drills with severely restricted temporal an spatial aspects
concentric explosive strength; Novice, Advanced
____ _____ strength required to effectively reaccelerate after the braking phase or maintain strong position through the transition phase of change of direction and agility ____ athletes perform box jumps in the weight room and acceleration drills on the field/court. ____ athletes perform box jumps, olympic lifts and loaded squat jumps in the weight room and advanced acceleration drills (eg sled push)
Speed, Agility
_____ requires the ability to accelerate and reach maximal velocity, whereas ____ performance requires the use of perceptual-cognitive ability in combination with the ability to decelerate and then reaccelerate in an intended direction.
plyometric training
______ ______ demonstrates increases in excitability of high-threshold motor neurons, ultimately enhancing neural drive.
dynamic strength; novice, advanced
______ strength is required to provide base strength for all subsequent training as well as to ensure adequate mobility during body weight and loaded training. _____ athletes perform body weight exercises in the weight room and "body awareness" work (leaning drills) on the field/court. ____ athletes perform squat and pull variations in the weight room and various COD drills on the field/court.
multidirectional strength; advanced, novice
______ strength required to hold body position strongly during multitude of movement demands _____ athletes perform unilateral lifts and greater degree of freedom lifts (eg landmine exercises) in the weight room and High-velocity COD drills and cutting-angle COD drills on the court/field ____ athletes perform lunges in the weight room and low-velocity COD(z-drill) and lateral, backward, forward COD drills on the court/field
Reactive Strength; novice, advanced
______ strength required to increase the ability to transfer from high eccentric load to concentric explosiveness ______ athletes perform beginner plyometric on the court/field _____ athletes perform loaded jumps, drop jumps, and complex training in the weight room and advanced plyometrics on the field/court.
Eccentric strength; advanced, novice
_______ strength required to develop the ability to effectively absorb load required during the braking phase of change of direction and agility. _____ athletes perform drop landings and receiving strength in the weight room and deceleration drills (high velocity and various angles). ____ athletes perform drop landings in the weight room and deceleration drills (forward emphasis) on the field/court.
I, II, III
acceleration applies to which of the following qualities? I. Speed II. Change of Direction III. Agility
stance phase
also known as plant phase, the point in a change-of-direction movement that represents the transition between the deceleration step and the acceleration step.
stretch-shortening cycle (SSC)
an eccentric-concentric coupling phenomenon in which muscle-tendon complexes are rapidly and forcibly lengthened, or stretch loaded, and immediately shortened in a reactive or elastic manner
stiffness
chronic exposure to movements eliciting the SSC can increase muscle stiffness, a potential advantage for sprint ability.
stiff-legged
ensure the athlete can tolerate the eccentric braking loads though an effective range of motion at the knee and avoid a ____-_____ braking style.
Sprinting
rapid, unpaced, maximal-effort running of 15 seconds or less. The relationship between stride length and stride frequency
rate coding
rate at which the motor units are fired
agility
requires physical skills and perceptual-cognitive abilities needed to change direction, velocity, or mode in response to a stimulus.
Periodization
strategic manipulation of an athlete's preparedness through the employment of sequenced training phases defined by cycles and stages of workload
stance
the ___ phase of sprinting features an eccentric braking period followed by a concentric propulsive period
flight
the ____ phase of sprinting consists of the recovery and ground preparation segments of the swing leg.
stride angle
the angle at which the foot leaves the track
sprint
the combination of strength, plyometric, and sprint training produces several adaptations within the neuromuscular system that may contribute to improved ______ performance.
Rate of Force Development (RFD)
the development of maximal force in minimal time, typically used as an index of explosive strength
step length
the distance between the toe and heel of two consecutive footsteps
stride length
the distance covered in one stride during running (heel in two consecutive steps of the same foot)
Change of Direction (COD)
the physical capacity to explosively change movement direction while decelerating and then reaccelerating (velocities), sometimes using a different mode of travel
Impulse
the product of the generated force and the time required for its production, which is measured s the area under the force-time curve
impulse
the product of the time force is applied to the ground and the amount of force applied. Can be graphically represented as the area under a force-time curve.
Speed
the skill and ability to accelerate and reach maximal velocity
velocity
the speed of an object in a particular direction
shoulders, trunk, and hip
when changing direction in response to an opponent, the athlete should focus on the opponent's ____,___, and ____
