Chapter 19: program design and technique for speed and agility training Flashcards
the skills and abilities needed to achieve high movement velocites
speed
the skills and abilities needed to explosively change movement direction, velocities, or modes
change of dirrection
the skills and abilities needed to change direction, velocity, or mode in response to a stimulus
agility
the development of maximal force in minimal time, typically used as an index of explosive strength
rate of force development (RFD)
the product of the generated force and the time required for its production, which is measured as the area under the force time curve
Impulse
impulse dictates the magnitude of change of momentum of an object
impulse-momentum relationship
represents the interaction of two physical objects
force
the movment of mass changes an objects velocity causing this
acceleration
the rate at which an object covers a distance (scalar quantity)
speed
how fast an object is traveling and its direction
velocity
the rate at which an objects velocity changes over time
acceleration
change in force divided the the change in time
RFD
length of time the athletes are in the stance or plant phase
ground contact time
the product of the time the force is applied to the ground and the amount of force applied is called
impulse
the relationship between the mass of an object and the velocity of movement
momentum
these two things are most important in developing speed
impulse
RFD
strength training enhances the rate and amplitude of impulses being sent from the NS to the target muscle
neural drive
indicative of an increase in the rate at which action potentials occur, and are related to increases in both muscular force production and the RFD production
neural drive
this exploits two phenomena: intrinsic muscle-tendon behavior and force and length reflex feedback to the NS
SSC
acutely, SSC actions do this
increase mechanical efficiency and impulse via elastic energy recovery
chronically SSS actions do this
upregulate muscle stiffness and enhance neuromuscular activation
training activities aimed at improving SSC performance should fulfill two criteria
involve skillful, multijoint movements that transmit force through the kinetic chance and exploit elastic-reflexive mechanism
should be structured around brief work bouts or clusters separated by frequent rest pauses
in order to manage fatigue and emphasize work quality and technique SSC training should
be structured around brief work bouts or clusters separated by frequent rest pauses
training in which alternating SSC tasks with heavy resistance exercises within the same training session enhances their working effect
complex training
the basis for the acute aftereffect phenomenon of complex training
postactivation potentiation
this may be related to an increase in the sensitivity of associated muscle spindles
pre-tension caused by the preactivation of the trained musculature used in the activity
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 extention of spring-like actions withing the muscle architecture
spring-mass model (SMM)
in enhance speed S&C coaches should emphasize an exercise prescription that have been shown to increase this, and also do this
increase neural drive
overloading musculature of the hip and knee regions involved in the SSC
Change of direction and agility require this over sprinting
longer SSC activites
described as rapid, unpaced, maximal-effort running of 15 seconds or less
sprinting
two factors that go into improving sprint speed
stride length
stride frequency
This is the biggest difference in eliete and novice sprinters
increasing the amount of vertical force applied to the ground during the stance phase and RFD in that plane
two limiting factors influencing sprint performance
RFD and proper biomechanics
stages of the stance phase of sprinting
eccentric braking
concentric propulsive period
stages of the flight phase of sprinting
recovery
ground preparation
maximum velocity of the sprint uses this
SSC through stiffness regulation to propel the athletes center of mass down the track horizontally
two training goals of sprint training
emphasize brief ground support times as a means of achieving rapid stride rates
emphasize the further development of the SSC as a means to increase the amplitude of impulse for each step of the sprint
three stages of a sprint
start
acceleration
maximum velocity
fundamental movements in order occurring in maximum velocity sprinting
early flight midlight late flight early support late support
Change of direction and agility movements performed with these two attributes will benefit from training similar to sprint training
cutting angles less than 75* and shorter ground contact times <250ms
tests without a reactive stimulus are considered to test this
change of direction ability
tests with a reactive stimulus are considered to test this
agility
this is likely the most important factor for enhancing change of direction ability
eccentric muscular force
high velocity eccentric training of enhances this
change of direction ability (drop landings, loaded jump landings, power clean/snatch)
the three goals of agility performance
enhanced perceptual-cognitive ability
effective and rapid breaking of ones momentum
rapid acceleration towards the new direction of travel
freedom of an athletes limb to move through a desired range of motion
mobility
a joints total range of motion
flexibility
speed and agility should emphasize this type of strength
relative strength (strength to weight ratio)
strategic manipulation of an athlete’s preparedness through the employment of sequenced training phases defined by cycles and stages of workload
periodization
the duration or distance over which a repetition is executed
exercise (or work) interval
the sequence in which a set of repetitions is executed
exercise order
number of training sessions performed in a given time period
frequency
the effort with which a repletion is executed
intensity
the time period between repetitions and sets
recovery (rest) interval
the execution of a specific workload assignment or movement technique
repetition
group of sets and recovery intervals
series
a group of repetitions and rest intervals
set
amout of work performed in a given training session or period of time
volume
work-to-rest ratio
relative density of exercise and relief intervals in a set, expressed as a ratio
density of volume performed at prescribed intensities
volume load
an agility test should specifically evaluate this ability
perceptual-cognitive ability (not change-of-direction)
this drill is designed to enhance the stride frequency of a sprinter
fast feet
this speed drill is commonly prescribed as a way to simulate upright sprinting mechanics and vertical force production
A-skip
stride frequency is a by-product of this
high vertical forces occurring in a short ground contact time
this speed drill is a type of resisted sprinting that is prescribed to promote improvemetns within the acceleration phase of a sprint
incline sprint
this drill is intended as a beginning-level change-of-direction drill to develop proficiency in the patterns of side shuffling, accelerating out of a change of direction, and decelerating into a change of direction
z-drill