Program Design for Speed & Agility Training Flashcards
The skills and abilities needed to achieve high movement velocities
Speed
The skills and abilities needed to explosively change direction, velocities, or modes
Change of direction
The skills and abilities needed to change direction, velocity, or mode in response to a stimulus
Includes a perceptual cognitive component
Agility
What is the difference between speed and velocity?
Speed = how fast an object is moving
Velocity = how fast an object is moving + the direction
The development of maximal force in minimal time, typically used as an index of explosive strength
Rate of force development (RFD)
The product of the force generated x the time required for its production
Dictates the magnitude of change of momentum of an object
Impulse
Mass of an object x object velocity
Momentum
Are ground contact times longer or shorter during the acceleration phase compared to the maximal velocity phase of a sprint?
Longer contact times in the acceleration phase
How does strength training enhance the neural component of sprinting?
Enhances neural drive by increasing the rate and amplitude of neural impulses being sent from the nervous system to the muscles
How does the stretch shortening cycle contribute to speed/sprinting?
Rapid eccentric contraction (lengthening of the muscle) during the braking phase helps to produce a greater following concentric contraction
What is complex training?
Alternating SSC exercises (plyos) with heavy resistance exercises to enhance their effect
Which two variables will increase sprinting speed?
Increase in stride length and increase in stride rate
Elite sprinters have ___stride length and ____stride rate compared to novice sprinters
Greater stride length and rate
In elite sprinters, is stride length longer or shorter in the acceleration phase compared to the maximal velocity phase?
Stride length is shorter
Are vertical or horizontal forces primarily responsible for displacing the body forward during sprinting?
Vertical forces
What type of sport would benefit most from heavy eccentric training?
One in which rapid deceleration (braking) and change of direction or “cutting” is needed
Where should an athlete focus on their opponent to improve their perceptual ability to anticipate changes in direction?
Athlete should focus on their opponent’s shoulders, trunk, and hips
What are two mechanisms by which regular sprint training can improve speed?
Elicits the SSC –> increased muscle stiffness
Increases rate coding –> increased efficiency and firing of the central nervous system which leads to greater neuromuscular control and greater force production (signals begin to overlap and merge causing muscle not to fully relax in between contractions)
What are some resistance exercises that offer the greatest cross-over benefit when it comes to sprinting and improving speed?
Clean, snatch, and mid-thigh pull
What are examples of resistance sprint training and is it recommended?
Sled pushing, wind sprints, incline running
Yes, may be used with appropriate loads that do not decrease running velocity by more than 10-12% for track athletes and 20-30% for field sport athletes
What are examples of assistance or over-speed training and are they recommended?
Downhill running, rope towing, bungee cord pulls
Not recommended - alters biomechanics and may place high stress forces on body
What resistance exercises in the weight room are recommended for COD and agility?
Olympic lifts as well as Squats and pulls
Lunges (for multidirectional strength) and unilateral lifts
Box Jumps and depth jumps
A well programmed, periodized/phasic sprint training plan should transition from focusing on _____in the first phase to focusing on ____in the later phase
- Acceleration
- Maximal sprint velocity (at standing position)
A well programmed, periodized COD program should transition from focusing on ____ to ____ to finally ____.
- Change of direction ( deceleration capacity forward)
- Change of direction (deceleration capacity lateral)
- Deceleration to re-acceleration
Sprint drill used to stimulate upright sprinting mechanics and vertical force production
“high-knee” skipping
A Skip
Drill designed to enhance stride frequency of a sprinter
Lands mid-foot (not on toes)
Similar to A skip but with less knee drive and greater stride frequency
Fast feet
Advanced deceleration drills require running at top end speed and decelerating within how many steps?
7 steps
Beginner level COD drill
Start at cone 1. Lateral shuffle to Cone 2. Diagonal forward sprint to Cone 3. Lateral Shuffle to Cone 4
Z Drill
Agility drill that uses COD + a generic stimulus to work on the perceptual-cognitive component.
Person stands 10 yards away from athlete. Athlete runs towards person and when they reach 5m, the person signals right or left. Athlete changes direction and sprints to the cone on either the right or left side of the person.
Y agility drill
