Chapter 19: Program Design and Technique for Speed and Agility Training

Question 1

Speed

Answer 1

The skills and abilities needed to achieve high movement velocities

Question 2

Change of direction

Answer 2

The skills and abilities needed to explosively change movement direction, velocities, or modes

Question 3

Agility

Answer 3

The skills and abilities needed to change direction, velocity, or mode in response to a stimulus

Question 4

Rate of Force Development (RFD)

Answer 4

The development of maximal force in minimal time, typically used as an index of explosive strength

Question 5

Impulse

Answer 5

• The product of the generated force and the time required for its production
• Change in momentum

Question 6

Force

Answer 6

• A push or a pull

- Represents the interaction of two physical objects

Question 7

Acceleration

Answer 7

Changes in an objects velocity

Question 8

Ground Contact Time

Answer 8

The length of time athletes are in the stance/plant phase of their stride

Question 9

Momentum

Answer 9

Mass x Velocity

Question 10

How does strength training impact sprint performance?

Answer 10

Increases neural drive

Question 11

Neural Drive

Answer 11

The rate and amplitude of impulses being sent from the nervous system to the target muscles

Question 12

How does plyometric training impact sprint performance?

Answer 12

Increases excitability of high-threshold motor neurons, which ultimately enhances neural drive

Question 13

How does neural drive affect spring performance?

Answer 13

May contribute to increases in the athlete’s RFD and impulse generation

Question 14

Stretch-Shortening Cycle (SSC)

Answer 14

An eccentric-concentric coupling phenomenon in which muscle-tendon complexes are rapidly and forcibly lengthened and immediately shortened in a reactive or elastic manner

Question 15

What phenomena do stretch-shortening cycle actions exploit?

Answer 15

• Intrinsic muscle-tendon behavior

- Force and length reflex feedback to the nervous system

Question 16

Acute effects of SSC actions on speed

Answer 16

They tend to increase mechanical efficiency and impulse via elastic energy recovery

Question 17

Chronic effects of SSC actions on speed

Answer 17

They upregulate muscle stiffness and enhance neuromuscular action

Question 18

Criteria for exercises aiming to improve SSC performance

Answer 18

• Involve skillful, multijoint movements

- Should be structure around brief work bouts or clusters separated by frequent rest pauses

Question 19

Complex Training

Answer 19

• Postactivation potentiation

- Alternating SSC tasks with heavy resistance exercises within the same session enhances their working effect

Question 20

Spring-Mass Model (SMM)

Answer 20

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

Question 21

Sprinting

Answer 21

A series of coupled flight and support phases, orchestrated in an attempt to displace the athlete’s body at maximal velocity

Question 22

How can sprint speed be increased?

Answer 22

• Increased stride length

- Increased stride frequency

Question 23

Subtasks of sprinting

Answer 23

• Start
• Acceleration
• Top Speed

Question 24

Training objective to emphasize in sprint training

Answer 24

• Emphasize brief ground support times as a means of achieving rapid stride rate
• Emphasize the further development of the SSC as a means to increase the amplitude of impulse for each step of the sprint

Question 25

Change of Direction Ability

Answer 25

The ability to minimize ground contact time as one changes direction

Question 26

Perceptual-Cognitive Ability

Answer 26

• The mental component of agility

- Processing information in the field and acting on it in an effective and efficient way

Question 27

Goals of agility performance

Answer 27

• Enhanced perceptual-cognitive ability in various situations and tactical scenarios
• Effective and rapid braking of one’s momentum
• Rapid reacceleration in the new direction of travel

Question 28

Methods of developing speed

Answer 28

• Sprinting
• Strength training
• Mobility

Question 29

Sprinting

Answer 29

• Strong case that no exercise improves max velocity than max sprinting
• Neurological adaptations from long-term training performing max strength and movement velocity improve RFD and impulse generation

Question 30

Rate Coding

Answer 30

• What signal frequency reaches a threshold, skeletal muscle may not completely relax between stimulations
• Incomplete relaxation results in more forceful contractions and a greater RFD in later contractions

Question 31

Strength Training

Answer 31

Weightlifting movements may enhance sprint performance through physiological adaptations such as muscular stiffness, enhanced RFD, and coactivation of the musculature surrounding the hips and knees

Question 32

Mobility

Answer 32

The freedom of an athlete’s limb to move through a desired range of motion

Question 33

Flexibility

Answer 33

A joint’s total range of motion

Question 34

Methods for developing agility

Answer 34

• Strength
• Change-of-direction ability
• Perceptual-cognitive ability

Question 35

Strength

Answer 35

Development of eccentric strength of the athlete should be considered (high braking forces)

Question 36

Change-of-Direction Ability

Answer 36

Should progress from beginner to advanced so this ability progresses

Question 37

Perceptual-Cognitive Ability

Answer 37

• Can train perceptual-cognitive ability in a manner similar to physical abilities through progressive overload
• Start with generic drills, then add sport-specific stimuli

Question 38

Short-to-long method of sprint training

Answer 38

• Improve propulsive force through short sprints that maintain the biomechanics associated with the acceleration phase of a sprint
• Bridges this into longer sprint work aiming to enhance top speed through upright running mechanics

Question 39

How should agility be developed?

Answer 39

• In a periodized program, starting with change-of-direction drills, increasing physical demands to progress the athlete
• Then add drills involving perceptual-cognitive stress, “agility drills”