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
