Chapter 5Bx - Speed/Sprint Training Flashcards
When it comes to speed training, three important terms to know are Rate of force development, impulse and momentum. Define the three.
RFD - The change in force divided by the change in time; a sprinter wants to generate maximal force in minimal time.
Impulse - The product of the time that force is applied to the ground and the amount of force applied
Momentum: The relationship between the mass of an object and the velocity of movement; an increased impulse (due to greater force generation) results in either an increase in momentum (acceleration of reaceleration) or a decrease in momentum (Deceleration)
What’s the best way to improve speed?
Maximum-velocity sprint training is the best way to improve speed. Sprinting relies on the athlete’s ability to produce high forces in a short period of time.
Can improve RFD and impulse generation.
Resisted and assisted sprint training techniques are commonly used to enhance force production or specific NM adaptation in order to enhance sprinting performance.
Resisted sprint training techniques include modalities such as using harnesses for sled and parachute towing, uphill running, weighted vest, wind resistance, and sled pushing. What is the objective of resisted sprint techniques?
Explain loads that should be used for training for specific athletes.
It is meant to enhance the acceleration phase biomechanics and to produce greater propulsive forces so that the athlete can cover longer distances faster.
Sprinters should use lighter loads (loads that do not decrease velocity by more than 10% or 12%) while field athletes who are exposed to external resistance may use loads that are 20% to 30% of the athlete’s body weight.
What is the goal for assisted sprint training? What tools are used for assisted sprint training?
The goal of assisted sprint training techniques is to produce an overspeed effect that causes that athlete to run at a faster pace than normal.
This increased pace supports adaptation of the athlete’s neuromuscular system to contract at faster rates, thus allowing athletes to increase their stride rate and max sprint velocity.
Rope towing, elastic band, surgical tubing pull, high speed treadmill sprinting, specialized treadmill, and downhill running.
How fast should an athlete be running with assisted sprint training, at the most.
Max speed should be no greater than 110% of the athlete’s know max speed.
If speed is too great during assistive sprain training, what issues can occur?
- Rushing the stance phase, which lessens the time available to produce propulsive force production.
- Increasing braking forces while being towed due to the athlete’s inability to handle the increased velocity
- Exposure to significant eccentric forces during downhill running due to the modified mechanics of altered foot placement
Note: Because assisted sprint training can have detrimental effects, it is critical to consider the athletes biomechanics and training status when deciding whether to implement assisted sprinting techniques.
How does strength training lead to improved sprinting?
Sprint speed is dependent upon the ability to produce large forces in a minimal period of time. Weight training is important when training sprinting athletes.
Exercises in the gym should pay mind to movement pattern, RFD, peak force and acceleration and velocity patterns related to the sport being trained for
Mobility training is another way to improve speed. Max ROM is needed for proper sprint mechanics. What are some common sprinting mechanic issues and cues to correct them?
- Improper arm swing -
- Premature upright posture - keeping a steady eye level
- Neck hyperextension - keep eyes focused on ground
- vertical bouncing - helping the athlete to lengthen the push-off and stride can help vertical bouncing
Can an athlete’s speed and agility be limited by compromised joint mobility or flexibility.
Joints with poor mobility and flexibility produce improper forces, reduce sprinting speed and agility capabilities, and increase the risk for injury.
Optimal mobility and flexibility allow the athlete to have fluid movements, which can help to increase turnover rates during the phases of sprinting and agility activities.
What are mobility drills?
Aka dynamic stretching emphasizes sport-specific movement requirements instead of individual muscle movements. In addition to improving ROM, mobility drills are beneficial for pre-sport activity because they increase blood flow to muscle tissue, synovial fluid to the circulation to the joints ,body temp, and CNS activity. Goes in line of what happens when an athlete goes from a resting state to an active state.
Why are mobility drills better than ballistic and static stretches for warmup?
What are some mobility drills for swimmers and runners.
Static stretching does not bring the physiological changes that are consistent with those that mobility drills do.
Ballistic stretching isn’t as safe as mobility drills.
Swimmers - shoulder raises and arm swings
Runners - walking knee lifts, inverted hamstring stretches, and lunge walks.
Explain what agility is?
It is a multicomponent skill in response to a sport specific stimulus. It includes the ability to change direction, velocity, or mode in response to a stimulus. It also requires perceptual-cognitive skills such as pattern recognition of players on a playing field, visual scanning, anticipation, accuracy, and reaction time.
Does reaction time impact decision make or performance in explosive activities?
Faster reaction times only result in better decision making but do not affect performance in explosive activities.
What are the three agility skill types and what can they improve?
Continuous drills - have no beginning or end and they are helpful for improving running and jumping.
Discrete drills - help to develop movement patterns and improve an athlete’s strength and power.
Serial drills - sport specific and combine continuous and discrete drills.
One way to improve an athlete’s agility is through strengthening, explain what is Dynamic strength, eccentric strength and multidirectional strength.
Dynamic strength - base strength that is needed for all other strength training. Dynamic strength can help provide mobility during bodyweight-only and loaded training. Ex - calisthenics, squats, pulls and change of direction drills.
Eccentric Strength - developing eccentric strength improves the ability to effectively absorb load during the braking phase of COD. Ex - drop landings, accentuated eccentric training, deceleration drills, receiving strength required during catch phase of olympic lifts.
Multidirectional strength - improves the athlete’s ability to hold the body position during movement demands. ex lunges, z drills, unilateral lifts, high velocity COD drills, and cutting angle COD drills.
