Lecture 17: Alactic power: Acceleration and max velocity Flashcards
SAID principle of sprinting
To get better at sprinting just sprint
What is the best thing for injury prevention of a hamstring pull?
Sprinting
What is a main benefit of sprinting?
Motor unit recruitment
How does sprinting improve motor unit recruitment?
Max velocity sprints (largest motor recruitment) push ceiling up and therefore everything else power related will improve
Sprinting theory
Sprinting is a series of strides, orchestrated in an attempt to displace the athlete’s body down the track during acceleration or max velocity
How far is the acceleration phase of sprinting?
0-20m
How far is the max velocity phase of sprinting?
20m +
Factors affecting sprint speed
a) Stride length
b) Stride frequency
c) Rate of force development
d) Running economy
Elite vs novice sprinters
Longer stride length and greater stride frequency
Rate of force development (max velocity)
The development of maximal force in minimal time
Goal of rate of force development in sprinting
Reducing ground contact time during max velocity sprinting
What is a more desirable trait than maximal force development?
Rate of force development
Running economy: acceleration
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
Acceleration technical model step placement
1st step: behind hip
2nd: slightly behind hip
3rd step: under hip
Acceleration cues
- Projection (push ground away)
- Rhythm (rip pelvis in half, block the sun, smack person behind you)
- Rise (plane coming off runway)
What percentage of your max velocity are you at after 20m sprint?
90%
Running economy: max velocity
Slower athletes reach max velocity sooner
Greater vertical force outputs than acceleration
Quicker ground contact time= more elastic
How many m of acc and max velocity sprints should team sports athletes be doing per training session ?
300 m
1-3 times per week
Max velocity technical model
- Toe off
- Maximal vertical projection
- Strike
- Touch-down
- Full support
Max velocity cues
Posture (bowl on head)
Rhythm (running on hot coals)
Switching
Max velocity cues- switching
Front side
- run into ocean
Backside
- rubberband from heel to butt
When sprinting maximally, we are looking for an athlete to…
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
Progression of sprinting- short to long approach
Focus on acceleration first
Build volume slowly
Focus on slower velocities first
How many m per session of sprinting is stimulatory to improve speed?
100m/y
Transfer drills
Drills that don’t look like sprinting but help underlying qualities of sprinting
Example of a transfer drill for max velocity
Vertical jump
Example of a transfer drill for acceleration
Horizontal broad jump
Technique drills
Drills that look like the movement, ie sprinting
Improve postures and positions of actual task
Example of technique drill for acceleration
Prowler march
Example of a technique drill for max velocity
Dribble bleeds and wickets
Sprint variations for acceleration frequency
2-3 intense sessions per week
Examples of sprint variations for acceleration
Resisted sprints
Sprint variations for max velocity frequency
Max of 1-2 intense sessions a week
Examples of sprint variations for max velocity
Flying sprints
Competition drills: acceleration and max velocity
Chasing sprints
Timed sprints
Speed golf
Which aspect of sprinting does heavy resistance training have the greatest impact on?
Acceleration
Want the greatest force output
