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KNPE345 > Lecture 17: Alactic power: Acceleration and max velocity > Flashcards

Lecture 17: Alactic power: Acceleration and max velocity Flashcards

1
Q

SAID principle of sprinting

A

To get better at sprinting just sprint

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2
Q

What is the best thing for injury prevention of a hamstring pull?

A

Sprinting

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3
Q

What is a main benefit of sprinting?

A

Motor unit recruitment

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4
Q

How does sprinting improve motor unit recruitment?

A

Max velocity sprints (largest motor recruitment) push ceiling up and therefore everything else power related will improve

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5
Q

Sprinting theory

A

Sprinting is a series of strides, orchestrated in an attempt to displace the athlete’s body down the track during acceleration or max velocity

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6
Q

How far is the acceleration phase of sprinting?

A

0-20m

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7
Q

How far is the max velocity phase of sprinting?

A

20m +

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8
Q

Factors affecting sprint speed

A

a) Stride length
b) Stride frequency
c) Rate of force development
d) Running economy

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9
Q

Elite vs novice sprinters

A

Longer stride length and greater stride frequency

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10
Q

Rate of force development (max velocity)

A

The development of maximal force in minimal time

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11
Q

Goal of rate of force development in sprinting

A

Reducing ground contact time during max velocity sprinting

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12
Q

What is a more desirable trait than maximal force development?

A

Rate of force development

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13
Q

Running economy: acceleration

A

45 degree acceleration angle
Push dominant (horizontal force output)
Rise through hips
Push and pull of thighs
Low heel recovery
Matching angles in shins, torso, forearm
Step by step rise
Longer ground contacts than max velocity= more force output

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14
Q

Acceleration technical model step placement

A

1st step: behind hip
2nd: slightly behind hip
3rd step: under hip

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15
Q

Acceleration cues

A
  1. Projection (push ground away)
  2. Rhythm (rip pelvis in half, block the sun, smack person behind you)
  3. Rise (plane coming off runway)
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16
Q

What percentage of your max velocity are you at after 20m sprint?

A

90%

17
Q

Running economy: max velocity

A

Slower athletes reach max velocity sooner
Greater vertical force outputs than acceleration
Quicker ground contact time= more elastic

18
Q

How many m of acc and max velocity sprints should team sports athletes be doing per training session ?

A

300 m
1-3 times per week

19
Q

Max velocity technical model

A
  1. Toe off
  2. Maximal vertical projection
  3. Strike
  4. Touch-down
  5. Full support
20
Q

Max velocity cues

A

Posture (bowl on head)
Rhythm (running on hot coals)
Switching

21
Q

Max velocity cues- switching

A

Front side
- run into ocean
Backside
- rubberband from heel to butt

22
Q

When sprinting maximally, we are looking for an athlete to…

A

Align femurs in sagittal plane during touch down
Recovery thigh should begin moving forward after toe off
Demonstrate proper front side mechanics and avoid excessive backside mechanics

23
Q

Progression of sprinting- short to long approach

A

Focus on acceleration first
Build volume slowly
Focus on slower velocities first

24
Q

How many m per session of sprinting is stimulatory to improve speed?

A

100m/y

25
Q

Transfer drills

A

Drills that don’t look like sprinting but help underlying qualities of sprinting

26
Q

Example of a transfer drill for max velocity

A

Vertical jump

27
Q

Example of a transfer drill for acceleration

A

Horizontal broad jump

28
Q

Technique drills

A

Drills that look like the movement, ie sprinting
Improve postures and positions of actual task

29
Q

Example of technique drill for acceleration

A

Prowler march

30
Q

Example of a technique drill for max velocity

A

Dribble bleeds and wickets

31
Q

Sprint variations for acceleration frequency

A

2-3 intense sessions per week

32
Q

Examples of sprint variations for acceleration

A

Resisted sprints

33
Q

Sprint variations for max velocity frequency

A

Max of 1-2 intense sessions a week

34
Q

Examples of sprint variations for max velocity

A

Flying sprints

35
Q

Competition drills: acceleration and max velocity

A

Chasing sprints
Timed sprints
Speed golf

36
Q

Which aspect of sprinting does heavy resistance training have the greatest impact on?

A

Acceleration
Want the greatest force output

KNPE345 (20 decks)

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