Chp 19 Program Design and Technique for Speed and Agility Training Flashcards
Sprinting:
The underlying component to maximizing the _____ and _____ is related to _____.
stride length; stride frequency; rapid force production
The amount of _____ during the stance phase maybe the most critical component to improving speed.
These greater forces must be applied to the ground in the _____.
vertical forces applied to the ground
shortest period possible (RFD)
Elite male sprinters achieve a stride length of _____, whereas novice sprinters display a stride length of _____ at maximum velocity.
2.7m; 2.56m
Elite male sprinters demonstrate stride rate near _____ steps per second compared to novice sprinters, who produce a lesser stride rate of ____ steps per second
4.63; 4.43
Elite sprinters are able to propel themselves farther down the track due to properly directed _____.
These forces are better directed toward the track due to an optimized _____ at maximal ____.
vertical forces
knee height; flexion of the recovering leg
Faster sprinters are able to achieve higher velocity through the continuous application of high forces in a ______, which results in ______ occurring at a higher rate.
short stance phase; longer strides
Linear sprinting is composed of a series of subtasks that can be divided into the _____, _____, and _____.
start; acceleration; top speed
The stance phase can be broken down into an _____ period followed by a _____ period.
eccentric braking
concentric propulsive
The flight phase consists of the _____ and _____ segments of the swing leg..
recovery
ground preparation
The aim of coaches should be to promote an athlete’s speed through the _____ that will optimize the athlete’s _____.
proper transmission of force into the ground;
gait cycle
Quite often, common sprint errors are the result of the misapplication of forces due to _____, _____, or _____.
insufficient mobility;
improper coaching cues;
disruption to an athlete’s normal gait caused by external interference
Overarching goal of sprinting is to achieve optimal _____ and _____ through the correct application of _____.
Emphasize ____ as a means of achieve rapid stride rate.
Emphasize the further development of the _____ as a means to increase the amplitude of ____ for each step of the sprint.
stride length; stride frequency; force into the ground
brief ground support times
SCC; impulse
Impulse = ?
It is the area under the _____ curve.
the time the force is applied to the ground x the amount of force applied
force-time
Changes in impulse result in changes of the athlete’s _____ and therefore the ability to either _____ or _____.
momentum; decelerate; accelerate
Momentum is the relationship between the _____ and the _____.
mass of an object; velocity of movement
_____ should be considered during _____ and _____ maneuvers.
Braking impulse; change-of-direction; agility
Rate of force development can be described as the _____.
change in force divided by the change in time
Rate of force development is the development of _____ in _____.
maximal force; minimal time
Early flight
hip:
knee:
eccentric hip extension
eccentric knee extension
Midflight
hip:
knee:
concentric hip extension
eccentric knee extension –> eccentric knee flexion
Late flight
hip:
knee:
concentric hip extension
eccentric knee flexion
Early support
hip:
knee:
foot:
concentric hip extension
brief concentric knee flexion followed by eccentric hip extension
eccentric plantarflexion
Late support
hip:
knee:
foot
eccentric hip flexion
concentric knee extension
concentric plantarflexion
An athlete wishing to achieve higher acceleration capabilities should _____.
apply forces at a greater rate.
When functional movements are performed, force is typically applied very briefly, that is, often _____ seconds, whereas absolute maximum force development may require _____ seconds.
- 1 - 0.2
0. 6 - 0.8
_____ may be a more important factor for sprinting success. Thus _____ is an important underlying factor.
Rate of force production
impulse
_____ in combination with _____ has been regarded as a predictor of change of direction performance.
Increased muscle mass; decreased body fat
_____ is related to improved lateral change-of-direction performance.
Body center of mass height
Sprinting - Start
Front lower leg angle: ~ _____ degree
Rear lower leg angle: ~_____ degree
Goal should be to generate high _____ through a maximal push against _____.
90; 133
horizontal velocities; blocks or ground
Sprinting - Acceleration
During both the start clearance and initial steps of the clearance, the recovery leg of the swing legs should be _____ to a point where toes are _____.
low to the ground; barely off the ground
Sprinting - Maximum Velocity
The sprinter displays stacked joints with the _____ appearing to sit directly above the _____, which sit above the _____.
shoulders; hips; foot during stance phase
Tests of speed are not usually conducted over distances greater than _____.
100
