Chp. 19. Program Design and Technique for Speed and Agility Training

Define Sprinting

- series of coupled flight and support phases (Strides) in order to displace athelte's body down a track at maximal acceleration/velocity

Compare and contrast between speed and agility in terms of acceleration and other factors that distinguish the two

- speed is the ability to accelerate to maximal velocity - agility includes a perceptual/cognitive ability in response to stimulus to de-celebrate and then re-accelerate

Maneuvarability Drills - Beginner 1. What do these drills consist of

- basic drills w/ nearly straight line running w/ slight bends i.e. Illinois agility

What are the two main factors that affect agility performance and Change of direction speed

- change of direction ability - perceptual cognitive ability

What determine the change of direction (COD) ability (3)

- combination of body ability to decelerate - re-orient to face or partially face direction nor intended travel - explosively re-accelerate in new direction of travel

Running Speed - Training Goals 1. How do we emphasize brief ground support to aheive rapid stride rate.

- developing high level explosive strength - exposure to speed training and strength training program

What is the stretch shortening cycle

- ecc-conc coupling where muscle-tendon is rapidly stretched and immediately shortened

What are the primary training goals to achieve maximal speed (2)

- emphasize brief ground support time to achieve rapid stride rate - emphasize development of SSC to increase amplitude of impulse for each step

1. What's are the primary goals of agility performance (3)

- enhanced perceptual cognitive ability in a variety of situations and tactical scenarios - effective + rapid braking of one's momentum - rapid re-acceleration toward new direction nor travel

Descrbe the stance phase of running using the spring mass model (3)

- initial contact spring is unloaded - as we go into mid stance spring is loaded - as we go into swing phases the spring releases energy and is unloaded

What role does the nervous system generally play in speed

- neural drive contributes to increase in RFD and impulse generation

1. In athletics what are the two variables use to describe force relative to the time available to develop force define each of them

- rate of force development - ability to develop maximal force in minimal time used as index of explosive strength - impulse - change in momentum due to force measured in force over time

What are some technical guidelines and coaching suggestions for agility performance and change of direction speed (4)

- visual focus - body position during braking + re-acceleration - leg action - arm action

What are some of the factors behind the perceptual cognitive ability that underlies COD (4)

- visual scanning - anticipation - pattern recognition - knowledge of situation - decision making time - reaction time

3. 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

A

Change of Direction Drills - intermediate 1. What type fo drills should included for intermediate athletes 2. How much room should be provided for entry velocity

1. Add change of direction cutting angles less than 75 deg but still deceleration drills 2. 10 yards

1. How do we progress a change in direction drill to an agility drill 2. When making the initial change how should it be introduced

1. Adding a perceptual cognitive ability component 2. Adding perceptual cognitive component to a common closed skill

Change of Direction Drills - Advanced 1. What type of progression is made for advanced (2)

1. De-acceleration w/ re-acceleration and increasing cutting angles beyond 75 degrees

Change of Direction - Beginners 1. What type of drills should be giving and in what direction (3) 2. How can you progress this (2) 3. How much room should they be given for entry velocity

1. Deceleration in forward, backward and lateral shuffle 2. Higher entry velocity or decrease distance they have to stop 3. No more than 5m

1. Define mobility 2. Define flexibility

1. Freedom of a limb to move through desired ROM 2, join'ts total range of motion

Define the following terms 1. Series 2. Sets 3. Volume 4. Work to rest Ratio

1. Group of sets w/ rest periods 2. Group of repetitions w/ rest periods 3. Amount of work in a given time 4. Density of exercise

Maneuvarability Drills - Intermediate 1. How do we progress form beginner to inetermediate

1. Increasing difficulty of the bends i.e. L's and increase transition between modes such as shuffling, sprinting and back pedalling i.e. T-Test

1. What is the spring mass model

1. Mathematica model likening sprinting as displacement of body mass which is an after effect of the energy produced and delivered through collective coiling and extension of spring like actions w/ in muscle architecture

1. What are the steps in developing and agility program

1. Need's analysis of sport, ensure to match tests to assess the qualities found in sport 2. Determine strengths + weakness by comparing results to performance standards 3. Determine primary and secondary areas of need 4. Distribute time available based on need 5. Preliminary plan for transition of percent distribution through training blocks

Define the following terms 1. Frequency 2. Intensity 3. Rest Interval 4. Repetitions

1. Number of training sessions in a given time 2. Effort that is used to perform a repetition 3. Time between repetitions and sets 4. Execution of a movement technique

1. What is breaking impulse 2. When should this be strongly considered

1. Production of braking forced over a certain period of time 2. Agility maneuvers

1. What is the rate of coding

1. Refers to the increase firing frequency required of the CNS to achieve the near maximal/maximal muscle activation required in sprinting

1. What two phenomena is exploited by the SSC to help w/ speed

1. SEC of the muscle/tendon electic potential energy 2. Stretch reflex via muscle spindles

Define the following terms 1. Speed 2. Agility 3. Speed endurance

1. Skill/ability needed to acheive high movement velocity 2. Skill/ability needed to explosively change movement directions/velocities in response to stimulus 3. Ability to maintain maximal movement velocity or repeatedly achieving maximal acceleration/velocities

Methods of Developing Speed 1. What will be required for the transfer of strength to springing

1. Specificity of training, we want similar movement patterns, peak forced, RFD, accelerations, and velocity

Running Speed - Training Goals 1. How can we emphasize further development of the SSC to increase the amplitude of impulse w/ every step

1. Sport specific sagittal plane weight lifting movements are key to overload stretch shortening cycle w/ forces greater than those producing during sprint

1. What are the sub tasks involved in linear springing (3) 2. What do these all have in common wrt to what is needed from the athelte

1. Start, acceleration, top speed 2. Moving lower limbs at maximal speeds through a series of stance + flight phases

1. What to parameters determine sprint speed 2. What are two primary factors that are limiting sprint performance

1. Stride length and frequency 2. RFD, proper biomechanics

1. What type of exercises should the strength and conditioning professional prescribe to accommodate for the fact that springing require an athlete to move at high speeds

1. Those that increase neural drive while overloading musculature of hips and knee region involved in the SSC

1. In a force time curve, for athletes which way would we want to shift the curve and why

1. To the left to generate greater impulse + momentum during limited time over which force is applied

1. What are the acute effects of the SSC (2) 2. What are the chronic effect of utilizing SSC (2)

1a. Increase mechanical efficiency and impulse 2. Upregulate muscle stiffness and enhance neuromuscular activation

1. What affect does SSC have on (A.) efficiencies and (B.) impulse and how does it achieve this

A. Increase B. Increase - both increase due to elastic energy recovery

What are the phases of the springing technique during maximum velocity (4)

A. Late flight to early support B. Early support C. Mid support D. Late support toe off

5. 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

B.

Which of the following statements is true regarding sprinting A. Sprinting requires sub maximal muscle activations as there are no external loads B. Sprinting requires maximal or near maximal muscle activation which primarily depends on the muscle spindle reflex C. Sprinting requires maximal or near maximal muscle activation which primary depends on the central nervous system activity D. Sprinting requires sub-maximal muscle activation due to increased reliance on SSC

B.

2. 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

C

4. 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

C

1. 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

D