Ch 19 Speed/Agility

for slide above: a combo of progressive x2 types of training will accomplish above objectives. This is termed

plyometric heavy resistance training Complex training

The basis of complex training is an acute aftereffect phenomenon referred to as

post activation potentiation

For sprinters, hamstring injury and pain can result from all of the following EXCEPT... anterior pelvic tilt tight hip flexors posterior pelvic tilt insufficient mobility

posterior pelvic tilt

4. Arm Action: Use _____ arm action to facilitate leg drive Ensure arm action is not____

powerful counterproductive

on the other hand from note above, when c of d involves a more aggressive cutting angle (), the length of ground contact time often exceeds ____ms due to greater ______ requirements.

(greater than /= 75degrees) 250ms braking

Force represents the interaction of ...

2 physical objects

Step 1 Agility development strategies

: Perform a needs analysis of the sport and match tests appropriately to assess these qualities.

x3 speed drills

A-skip Fast Feet Sprint Resistance: incline for acceleration

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.

key note

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.

above continued: ___ ___ is paramount in allowing proper force application through the ground w/ strong alignment of the x3 and through to the x2 Enter and Exit Ch of d w/ a

Body Lean ankle, knee, hip trunk and shoulders lower center of mass (critical for side shuffle)

what is related to improved lateral ch of d performance and can be actively targeted during training.

Body center of mass height

note

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.

505 Test

Ch of D speed <3s

Pro Agility

Ch of D speed <5s

T test

Ch of D speed Maneuverability <12s

Reactive agility tests components (chart page. 534)

Ch. of D Speed Perceptual Cognitive ability <3s

alternating SSC tasks with heavy resistance exercises w/ in same session

Complex training

Agility drills x3

Deceleration drills z-drill Agility drill (y shaped agility)

Step 2

Determine strengths and weaknesses by comparing results as a standardized score to performance standards or team mean.

step 4

Distribute the time available for this development based on need identification.

note

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 (figure 19.6a).

note again

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 (figure 19.6b).

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

note for above goal (goal 2)

High achievers at top-speed sprinting produce high forces in a shorter stance phase using the stretch-shortening cycle. The complete weightlifting movements and their derivatives are key exercises in overloading the stretch-shortening cycle with forces greater than those produced during an open sprint.

Sprinting technique at maximum velocity x4 steps

Late flight to early support Early support midsupport late support, toe-off

Illinois agility test

Maneuverability <12s

L-run test

Maneuverability <6s

Stride length is longest during which phase of sprinting?

Maximum velocity

Step 3

Plan the development of a primary area of need and a secondary area of need for the athlete.

step 5

Provide a preliminary plan for transition of percent distribution through the training blocks.

These findings (above) suggest that x2 are two of the primary limiting factors influencing sprint performance.

RFD Proper biomechanics

Taken together, increases in neural drive may contribute to increases in the athlete's x2

RFD impulse generation

development of max force in minimal time, typically used as an index of EXPLOSIVE strength

Rate of force development RFD

Chronic exposure to movements eliciting the _____ can increase muscle _______ which is a potential physiological advantage for sprint ability.

SSC stiffness

1. Visual Focus: When ch of direction in response to opponent athlete should focus on x3

Shoulders Trunk Hips * Following the anticipation of the event, unless deception is intended, the athlete should quickly redirect attention to a new area to help lead the transition of the body

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

Spring-mass model

note again

Sprinting requires near-maximum to maximum muscle activation, which depends on high central nervous system activity. This activity is often referred to as rate coding.

Study charts pg. 530 531 and 532

Sprinting technique checklist fundamental movements technique errors

Well rounded approach to developing better ch of d performance

Strength development involving dynamic and isometric and particularly eccentric capacities.

The maximum velocity portion of the sprint uses the

Stretch shortening cycle to propel the athletes mass down the track.

Sprint speed is determined by an athlete's ______ and _______; more successful sprinters tend to have __________ as a result of properly directed forces into the ground while also demonstrating a more __________.

Stride length stride rate longer stride lengths frequent stride rate

Which of the following agility tests requires the longest time to complete? pro agility test L-run 505 test T-test

T-test

Plant phase of a 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.

2. Body Position During Braking and Reaccelerating: Control ____ leading into deceleration Through stance phase, reorient the __ and __ toward the direction of _______ to allow for more effective reaccelerating.

Trunk trunk and hips intended travel

There are several factors that are components of perceptual-cognitive ability:

Visual scanning anticipation pattern recognition knowledge of situation decision making time and accuracy reaction time

Training for Sprinting:

Weightlifting and jump training to develop RFD and impulse These movements use the SSC

note

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.

SSC in short

a rapid transition from an eccentric action to a concentric action occurs

What is a more desirable trait than maximal force production

ability to produce force rapidly

overreaching goal of sprinting

achieve optimal stride length/stride frequency through correct application of force into the ground

Requires use of perceptual-cognitive ability in combo w/ change of direction

agility

Does sprinting or agility/c of d have a longer contact time

agility/change of direction

Most critical component to improving speed

amount of vertical force applied to ground during stance phase

In upright sprinting the athlete's stride length is largely dependent on....

amount of vertical force produced during the stance phase

Training goals 1: 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

Sprinting requires near max muscle activation which depends on high _____ activation. referred to as...

central nervous system activation rate coding

(RFD) Acceleration=

change in velocity/time

physical capacity to change direction while accelerating/decelerating sometimes using different modes of travel

change of dirdction

Examples of strength exercises that enhance sprint ability

clean snatch midthigh pulls

change of direction: It is a combination of the ability to _______, _______ the body to face or partially face the direction of intended travel, and then explosively ________ that truly determines change-of-direction ability

decelerate reorient reaccelerate`

Which of the following is a field and court drill for a novice athlete who needs to work on eccentric strength?

deceleration drills

Examples of high-velocity eccentric contractions able to train deceleration of ch of d

drop landings landing from loaded jump catch phase of power clean or snatch *all place eccentric loading on hips knees ankles

3. Leg Action: Ensure athlete can effectively dissipate/tolerate eccentric braking loads through effective ROM of _____ and avoid _____ Emphasize "__" in order to enhance performance, especially while learning in closed drills.

knee stiff-legged braking "pushing the ground away"

When examining factors that provide insight into an athlete's change-of-direction and agility performance capabilities, all of the following are typically considered EXCEPT... ground contact times during the plant phase ground reaction forces during the plant phase perceptual-cognitive ability duration of the test

duration of test

Stance phase breakdown into x2

eccentric braking period followed by concentric propulsive perios

Select the aspect of training that requires additional emphasis when the aim is to improve change-of-direction ability.

eccentric strength

because of previous few notes: one should consider increasing emphasis on ....

eccentric strength and maximal strength alongside concentric explosiveness required during reacceleration

The high levels of force produced by a sprinter to allow faster stride rate and longer lengths is a reflection of x3

enhance neuromuscular factors (namely strength) RFD impulse

Plyometric training demonstrates increased _______ of high threshold ____ _____.

excitability motor neurons *increased excitability ultimately increases neural drive.

Elite sprinters tend to produce most of their force w/in which phase

first half of stance phase

Possible issue w/ poor mobility in sprinter

flight position limited increased risk of injury

Mobility: Flexibility:

freedom of athlete's limb to move through a desired ROM Joints Total ROM

During a sprint the body mass remains constant, thus, given the same time frame, the only way to achieve greater impulse is to ...

generate greater force

in order to displace ones own body mass down a track/field, athletes must produce forces sufficient to overcome the effects of _____ and create____ change in ____

gravity + velocity

Length of time an athlete is in stance/plant phase

ground contact time

Series

group of sets and recovery intervals

An athlete sprint prowess depends on the generation of ...

high forces in short time *its argued that no exercise improves running velocity more than max velocity sprinting

Velocity describes both ...

how fast an object is traveling and in what direction.

Training protocols should include goals of enhancement of ...

hypertrophy of task specific motor units firing frequency rate coding muscle-tendon stiffness

The product of time force is applied applied to the ground and the amount of force applied is termed

impulse

A change in _____ results in a change in _____ and is the cause of an objects movement.

impulse momentum

Elite sprinters need less ground contact time to exert the effort needed to displace his/her mass. Thus they spend more time....

in the air due to more frequent stride rate

Which of the following is the cause of an athlete's prematurely having an upright posture when starting a sprint?

inadequate push off force

Ch of Dir. ability among a variety of movement patterns (various degrees of cutting) has been shown to improve w/ x6

increased hip extension velocity low center of mass height increased braking impulse and propulsive impulse increased knee flexion entering ch of d minimizing trunk angular displacement entering ch of d (deceleration phase) increased lateral trunk tilt (during 180 changes)

Increases in neural drive are related to x2

increases muscular force production increased rate of force production

SSC actions exploit two phenomena

intrinsic muscle-tendon behavior force and length relflex feedback to the nervous system

Vertical forces of elite athletes are better directed toward track due to optimized ...

knee height at maximal flexion of recovering leg *the higher knee position provides a greater time period for force production and subsequent ground clearence

Elite sprinters produce ____________ forces in a _____________ ground contact time as compared to their novice counterparts.

larger, shorter

Change of Direction and Agility cutting angles performed at shallow cutting angles (_) and associated w/ shorted _____ () will benefit from training similar to speed training with regard to physical demands but still require perceptual cog. training.

less than 75 degrees ground contact time (less than 250ms)

W/in sport, high speed human locomotion can be categorized as x2

linear or multidirectional

Which of the following has been shown to improve change-of-direction ability?

lower center of mass

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?

maneuverability

Tests requiring a bend to maintain velocity instead of aggressive c of d could be considered tests of ______

maneuverability

Acutely, SSC actions tend to increase

mechanical efficiency and impulse via elastic energy recovery

Which of the following is the cause of an athlete's overstriding when sprinting at maximum velocity?

misunderstanding of force application

The relationship between the mass of an object and the velocity of movement

momentum

Impulse is the change in ________ resulting from a force, measured as the product of x2

momentum force and time

When signal frequency reaches a threshold, skeletal muscle many not completely relax betwn stimulations thus resulting in ...

more forceful contractions and greater RFD in subsequent contractions

Which of the following describes the rate and amplitude of impulses being sent from the nervous system to the target muscles?

neural drive

Strength training enhances

neural drive rate of amplitude of impulses sent from Nervous system to target muscles.

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.

note

Given a time-frame of 0.2 seconds, which of the following individuals can be expected to produce the greatest amount of force? an olympic weightlifter or a power lifter

olympic weight lifter

Change of direction progression chart

page 540

Agility activities should begin by adding a _______ to common _____ skill change-of-direction drills.

perceptual-cognitive component closed

strategic manipulation of an athletes preparedness through the employment of sequenced training phases defined by cycles and stages of workload

periodization

study training blocks

pg 541-42

sprint is defined as a ____ movement because of its use of the SSC

plyometric

Force

product of mass and acceleration

Strength training for sprinting: Selection of exercises and movements that provide opportunities to display forces and velocities similar to those found in sprinting may have the most benefit w/ regard to enhancing x3

rate coding firing frequency alterations to Type 2 fibers such as cross sectional area and fascicle length

Flight phase consists of

recovery and ground preparation segments of swing leg

What does impulse refer to

relationship between force and time

When training speed development, the recommended progression is from _______ sprints, focused on developing _________ , to _______ sprints, focused on developing________________.

short, propulsive force, long, top speed

2 criteria for improving SSC performance

skillful/multi-joint movements that transmit forces through the kinetic chain and exploit elastic-reflexive mechanisms. should be structured around brief work bouts or clusters separated by frequent rest pauses.

For a sprint athlete, which of the following exercises is best used to help develop the stretch-shortening cycle?. \ squat overhead press walking lunge snatch

snatch

ability to accelerate and reach max velocities

speed

The transmission of high forces must occur w/in a short _____ _____ also known as ______

stance phase ground contact time

Sprinting is a series of coupled flight and support phases, known as ______, orchestrated in an attempt to displace the athlete's body down the track at maximal _____ or _____, usually for brief distances.

strides acceleration velocity

Strength chart to study page 539

study

study table pg 543

table 19.6

Training Goals 2: Emphasizes further development of ...

the SSC as means to increase amplitude of impulse for each step of the sprint.

In upright sprinting, an athlete's stride length is largely dependent on _______________.

the amount of horizontal force produced during the toe-off of the stance phase

In sprinting Stride length represents...

the displacement of mass

Linear sprinting involves a series of subtasks—x3

the start acceleration top speed.

Chronically,

they up-regulate muscle stiffness and enhance neuromuscular activation.

Aim of speed coach is to promote an athletes speed through proper...

transmission of forces into the ground that will optimize the athletes gait cycle

Position of the _____ will influence the performance of c of d

trunk

Adaptations to eccentric training appear to be specific to the _____ of eccentric loading.

velocity

Acceleration is the change in an object's _____ due to movement of _____.

velocity mass