Module 3.2: Program Design for SAQ Flashcards
Speed
the skills and abilities needed to achieve high movement velocities
– change in distance of an object per unit of time (distance/time)
change of direction
the skills and abilities needed to explosively change movement direction, velocities or modes
agility
the skills and abilities needed to change direction, velocity or mode in response to a stimulus
How does training differ between speed and agility?
when training for speed, the athlete is focused on acceleration, where agility requires deceleration
Main difference between change of direction and agility
agility requires the use of perceptual– cognitive ability in combination with change-of-direction ability
Rate of force development (RPD)
the development of maximal force in minimal time
Impulse
the product of the generated force and the time required for its production
Force
Vector quantity- it has both magnitude (size) and direction
Acceleration
the rate at which an object’s velocity changes over time
Velocity
describes how fast an object is traveling and its direction
Momentum
the relationship between the mass of an object and the velocity of movement
The change in momentum resulting from a force is measured as
the product of force and time
Force-time curve
- the basic objective of training is to move the force-time curve up and to the left, generating greater impulse and momentum during the limited time over which force is applied
- the more area under-the-curve in a shorter amount of time generally means a faster sprinter
The rate of force development is typically used as an index of
explosive strength
In sports, which is more desirable…
- the ability to produce force rapidly
- maximal force production
the ability to produce force rapidly
Maximal force takes at least ______ to produce; most athletic movements take _____
300ms; less than 200ms
Improvements in RFD are likely the result of
increases in muscle-tendon stiffness, enhanced muscle force production via changes in muscle fiber type or area (from type 1 to type IIa) and increases in neural drive during the early phase of the SSC (<100ms)
Training to improve RFD
Resistance
Plyometric
Sprint
Olympic
Balance Training
_____ requires the ability to accelerate and reach maximal velocity, whereas _____ performance requires the use of perceptual-cognitive ability in combination with the ability to decelerate and then reaccelerate in an intended direction.
speed; agility
In order to execute movement techniques, athletes must skillfully apply force. Due to limited time to produce force during athletic activities, there are two variables that describe force relative to the time available to produce force:
rate of force development (RFD)
Impulse
Increases in rate coding– the rate at which action potentials occur– are related to increases in
both muscular force production and the rate of force production (benefit for velocity based training for speed production)
Increases in rate coding may be contributed to increases in…
the athlete’s RFD and impulse generation
Stretch-Shortening Cycle (SSC) actions exploit, which two phenomena?
Intrinsic muscle-tendon behavior
force and length reflex feedback to the nervous system
SSC impact on mechanical efficiency and impulse
acutely, SSC actions tend to increase mechanical efficiency and impulse via elastic energy recovery
More successful sprinters tend to have longer stride lengths as a result of
properly directed forces into the ground while also demonstrating a more frequent stride rate
Primary limiting factors influencing sprint performance
RFD and proper biomechanics
Muscle fiber type I
~50% of fibers in an average muscle
Peak tension in 110ms (slow twitch)
Type I motor unit: smaller neuron, <300 fibers
Muscle fiber type II
Peak tension in 50ms (fast twitch)
Type IIa (~25% of fibers in an average muscle)
Type IIx (~25% of fibers in an average muscle)
More highly developed SR
Poor aerobic endurance, fatigue quickly
Faster calcium release
Type II motor unit: larger neuron, >300 fibers
Sprinting phases
the start, acceleration (drive and transition) and top speed
Sprinting Technique: Start Position
- the athlete should attempt to distribute a balanced body weight through a set position (blocks, three or four point stance)
- front lower leg angle is ~90 degrees in elite sprinters
- rear lower leg angle is ~133 degrees in elite sprinters
Goal of starting sprinting position
should be to generate high horizontal velocities through a maximal exertion against the blocks or ground
Vertical velocity is greatest during
block clearance and the subsequent two steps due to the need for appropriate rise in the body’s center of gravity
Initial starting velocity of elite sprinters can reach
5ms
Sprinting technique: Drive phase
Drive the back knee forward, while pushing off hard through the front foot
–opposite hand to the back knee should drive forward in sync with the back knee
–notice the back arm is almost straight, there is an exaggerated angle at the elbow
Sprinting technique: Acceleration Phase
During both the start clearance and initial steps of the acceleration, the recovery of the swing legs should be low to the ground to a point where the toes are barely off the ground
by 20m the body’s center of gravity has been raised to a point at which sprinting is nearly upright. The head is relaxed, neutral position and will rise at the same rate as the torso.
Sprinting checklist: Head
- keep your head in line with your spine
- focus your sight directly down the track
- relax your neck and jaw muscles
- don’t clench your teeth
Sprinting checklist: Shoulders
don’t shrug your shoulders. They should be kept low, not by your ears
Sprinting checklist: Hands and Arms
- hand position for starting should really be decided based on the hip mobility of the athlete
- run with open palm (if you naturally run with a closed fist, stay relaxed and don’t clench)
- remember “elbows to the sky, thumb to the eye”
- sync arms with legs
- remain upright during maximum velocity. Flexing or extending at the hip will limit your ROM
- run with the hands moving from the hips (pockets of pants) to the chin, eliminating side-to-side motion
- maintain a 90-degree bend of the elbows and drive the elbows back
- keep the shoulders sqaure
Sprinting checklist: Lower body
- the leg that the athlete feels most comfortable with and can produce the most power with should be the leg put in the front block
- run on the balls of your feet and push off with your toes
- keep stride long but comfortable. Over striding means less power and unnecessary stress on the hamstrings
- focus on rapid turnover of sprint cycles with knees parallel to the ground
Sprinting technique: maximum velocity
The sprinter displays stacked joints with the shoulders appearing to sit directly above the hips, which sit above the foot during stance phase. The head continues to stay in a relaxed, neutral position with eyes focused directly ahead. The shoulders stay down and relaxed to allow the arms to move at the same rate as legs through the phases of stance and swing.
