Chapter 19: Program Design for Speed and Agility Training Flashcards
the skills and abilities needed to achieve high movement velocities
speed
the skills and abilities needed to explosively change movement directions, velocities, or modes
change of direction
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
Velocity and _____ are often used interchangeably
speed
________ is the rate at which an object covers a distance
speed
_______ describe both how fast an object is traveling and its direction. In short, velocity is speed with ________.
Velocity; direction
________ refers to the rate at which an object velocity changes over time
acceleration
______ replaces negative acceleration in describing a change from higher to lower velocity
deceleration
change in force divided by the change in time is known as _______
RFD
An athlete wishing to achieve higher acceleration capabilities should apply forces at a greater or less rates?
greater
When functional movements are performed, force is typically applied very briefly, that is often for _____ to ____ seconds, whereas absolute maximum force development may require ____ to ____ seconds
0.1 - 0.2
0.6 - 0.8
The product of the time the force is applied to the ground and the amount of force applied is termed _______
impulse
The length of time athletes are in this stance or plant phase is termed their _______ ________ ________
ground contact time
Changes in impulse result in change’s of the athletes momentum and therefore the ability to either _______ or ________.
accelerate or decelerate
______ is defined as the relationship between the mass of an object and the velocity of movement
momentum
Within human locomotion, the magnitude of the force coupled with the length of time the force is produced during an individual step is paramount to _________
success
What are the 2 most important factors of sprinting?
RFD and impulse
________ impulse should be considered during change-of-direction and agility maneuvers. The amount of impulse required to change change momentum effectively and efficiently is a direct reflection of the physical requirements for change of direction.
Braking
An eccentric-concentric coupling phenomenon in which muscle tendon complexes are rapidly and forcibly lengthened, or stretch load and immediately shortened in reactive or elastic manner.
Stretch-Shortening Cycle (SSC)
Training activities aimed at improving SSC performance should fulfill two criteria:
example:
They should involve skillful, multi-joint movements that transmit forces through the kinetic chain and exploit elastic mechanisms.
In order to manage fatigue and emphasize work quality and technique, they should be structured around brief work bouts or clusters separated by frequent rest breaks.
ex: trap bar deadlifts 4 x 5 @60% 1RM + 4x jump squats with assisted bands
Initial 20 meter:
horizontal velocity recovery of swing is low to the ground
Longer ground contact time and closer to max force potential = deceleration or acceleration?
Acceleration
Usain Bolt is making short ground contact time, high RFD, vertical force w/upright sprint mechanics. Wha phase is this athlete in?
Max Velocity Phase
An athlete should have an upright trunk by ______ meters
20
Sprinting can be thought of as a process where your body acts like a ______. When you push off the ground, your muscles and tendons store energy by coiling up, and then release that energy to propel you forward. This back-and-forth motion of storing and releasing energy is what drives your body forward during a sprint.This is known as the _____ _____ _____
Spring; Spring Mass-Model
Since effective braking is an important part of agility performance, neuromuscular development with respect to velocity and high force _________ contractions should be considered.
eccentric
Adaptation to eccentric training appears to be specific to the velocity of concentric loading. True or False?
False; eccentric
Requirements of agility performance extend beyond physical requirements to ________ _______ requirements that are specific to the tactical situation.
perceptual-cognitive
Sprint speed is the interaction of stride ______ and ______
frequency & length
What is the most critical differences between elite and novice sprinters?
the amount of vertical force applied to the ground during the stance phase
What are the three subtasks of the sprinting technique?
start, acceleration, top speed
The stance phase of sprinting can be broken down further into an ____________followed by a _____________.
eccentric braking period; concentric propulsive
The flight phase of sprinting consists of the _________ and ________ preparation of the swing leg
recovery and ground
Quite often sprint errors are the result of the misapplication of forces due to improper _______,________,_or ________, to an athlete’s normal gait caused by external interference.
coaching cues, insufficient mobility, and disruption
The overarching goal of improving sprinting is to achieve
optimal stride length and stride frequency through the correct application of force into the ground
Sprint Traning Goals:
Emphasize brief ________ _______ _______ as a means of achieving a rapid stride rate
Emphasize the further development of the __________ as a means to increase the amplitude of each step of the sprint
ground support times
stretch-shortening cycle
One should consider increasing emphasis on _______ strength and maximal strength alongside the ________ explosiveness required during the re-acceleration to make adaptions to change of direction performance
eccentric; concentric
Tests without a reactive aspect are labeled as COD or agility tests?
COD
Body center of mass height is related to improved _________ change of directions performance.
lateral
Change of direction ability among a variety of movement patterns has been shown to improve:
hip extension
low COM height
increased knee flexion
minimized trunk angular displacement (deceleration phase)
increased lateral trunk tilt (during 180º changes)
Perceptual-Cognitive Ability: (6)
visual scanning
anticipation
pattern recognition
knowledge of situation
decision making time/accuracy
reaction time
Technical Guidelines and Coaching: (4)
visual focus
body position during braking and re-acceleration
leg action
arm action
Exercise decreases neural drive. True or False?
False; increase
Athletes should direct their visual focus to _____, ______, and _____ to increase their perceptual ability to anticipate the movement of a defensive or offensive opponent
shoulders, trunk, and hips
Stance Phase Components:
initial contact, midstance, take off
Sled push increases stride ________ as bungee cord/ tempo runs increased stride ______
length; frequency
Flight Phase Components:
initial swing, mid swing, terminal swing
There is a wide range of exercises that improve running velocity. True or False
False; no exercise improves running velocity more than maximum-velocity sprinting ..
It is recommended that agility development begin with ________ drills and progress in difficulty through increases in physical demands followed by drills involving _______ _______stress
change of direction (preplanned)
perceptual-cognitive (agility)
Which of the following is a speed drill?
A. Z-drill
B. Fast Feet
C. 5-10-5
B. fast feet
Football wide recover running a route is performing what type of agility movement skill:
a. special
b. discrete
c. none of the above
a. special; highly sport-specific and often involves combining various physical abilities like speed, agility, and coordination
A soccer player responding to his opponent in front of him is what type of agility movement skill:
a. closed
b. serial
c. general
c. general; reacting to an unpredictable, external stimulus (their opponent’s movements
open movement skill indicates the athlete:
the athletes do not know what will happen or what to expect
closed movement skill indicates the athlete:
the athlete knows what will happen or what to expect
Clear stops and starts (pro agility) is known as what type of agility movement skill
discrete
Is the T-Test discrete, continuous, or serial?
serial; multiple movements (sprinting forward, shuffling laterally, and backpedaling) in a sequence
Is the Illinois test, continuous, discrete, or serial?
continuous
The following statement is true or false: Sprint resistance training >10% can negatively affect stride strength and length
True
The following statement is true or false: Sprint assistance training >10% can positively affect stride rate
false; negatively
What is the proper arm motions for Power Skips?
double arms for power skip
What are the proper arm motions for skips?
reciprocal arms
Which muscles are primarily recruited lateral during single-leg bounds (skiers)?
glute med
piriformis
quads (force absorption)
True or False. It is required to take steps between broad jumps?
False; no steps
& no pauses lowering + extending during jumps
If you’re trying to improve max speed you. Do need max recovery?
yes, 2-3 min (typically how long it takes fro myokinase and creatine phosphokinase (CPK)
Which of the following is a characteristic of COD?
a. pos of the trunk following deceleration
b.cognitive response in reaction to a stimulus
c. decreased braking impulse and propulsive impulse
a. pos of the trunk following deceleration
