plyo stuff

Question 1

Front and rear foot angle in start blocks in elite sprinters

Answer 1

Front = 90
Rear= 133

Question 2

how far is the optimal length of touchdown of first step

Answer 2

.5m from start line

Question 3

What should be the first mvmt out of the blocks in sprint

Answer 3

Aggressive extension with both legs

–goal should be to generate high horizontal velocities through a maximal push against blocks

Question 4

by 20m what should happen to the posture of the runner

Answer 4

the body centre of gravity has been raised to a point at which sprinting is nearly upright. Head is relaxed, neutral and will rise at same rate as the torso

Question 5

elite sprinters vs novice in terms of their max velocity

Answer 5

elite= 12.55m/s
novice= 11.25m/s

Question 6

What are change of direction speed tests (4)

Answer 6

Reactive agility tests
505
probability
t test

Question 7

What are maneuverability tests

Answer 7

T test
Illionois agility
L run

Question 8

Chronic exposure to the SSC can do what for sprinting

Answer 8

can increase mm stiffness which is a potential physiological advantage for spina ability

Question 9

What does assistance training (overspeed) for sprinting do: adv + disadvantage

Answer 9

exposes athletes to higher velocities which could increase stride rate

disadvatages- may prematurely rush athletes stance phase, can decrease mm activation and propulsive force

Question 10

what does resistance training for sprinting do- adv and disadvantages

Answer 10

• accentuates biomechanics of acceleration phase by placing athlete in a position that promotes lowered torso, hips and shin angles
• may optimize an athletes ability to cover short distances quickly by overloading the acceleration phase

Dis- sprint efforts against a load that is too great may lead to longer ground contact times in addition to shorter stride lengths that are not task specific

Question 11

what is the sprint speed development protocol

Answer 11

short to long method’

• 1st emphasis on improving propulsive force output through short sprints that maintain the biomechanics associated with the acceleration phase of a sprint
• later the athlete bridges into longer sprint work that aims to enhance top speed thru upright running mechanics

Question 12

Agility development periodization

Answer 12

start with change of direction (pre planned) and then progress to typical agility drills

Question 13

high intensity plyometric exercises

Answer 13

depth jumps
single leg hop
cycled split squat jump
single leg tuck jump
pike jump
single leg vertical jumo
double leg zig zag hop
4 hurdle drill 
single leg jump to box

Question 14

Reps to %1rm

Answer 14

1- 100
2- 95
4-90
6- 85
8- 80
10- 75
11- 70
13- 67
15-65