Program Design for Speed & Agility Training

Question 1

The skills and abilities needed to achieve high movement velocities

Answer 1

Speed

Question 2

The skills and abilities needed to explosively change direction, velocities, or modes

Answer 2

Change of direction

Question 3

The skills and abilities needed to change direction, velocity, or mode in response to a stimulus

Includes a perceptual cognitive component

Answer 3

Agility

Question 4

What is the difference between speed and velocity?

Answer 4

Speed = how fast an object is moving

Velocity = how fast an object is moving + the direction

Question 5

The development of maximal force in minimal time, typically used as an index of explosive strength

Answer 5

Rate of force development (RFD)

Question 6

The product of the force generated x the time required for its production

Dictates the magnitude of change of momentum of an object

Answer 6

Impulse

Question 7

Mass of an object x object velocity

Answer 7

Momentum

Question 8

Are ground contact times longer or shorter during the acceleration phase compared to the maximal velocity phase of a sprint?

Answer 8

Longer contact times in the acceleration phase

Question 9

How does strength training enhance the neural component of sprinting?

Answer 9

Enhances neural drive by increasing the rate and amplitude of neural impulses being sent from the nervous system to the muscles

Question 10

How does the stretch shortening cycle contribute to speed/sprinting?

Answer 10

Rapid eccentric contraction (lengthening of the muscle) during the braking phase helps to produce a greater following concentric contraction

Question 11

What is complex training?

Answer 11

Alternating SSC exercises (plyos) with heavy resistance exercises to enhance their effect

Question 12

Which two variables will increase sprinting speed?

Answer 12

Increase in stride length and increase in stride rate

Question 13

Elite sprinters have ___stride length and ____stride rate compared to novice sprinters

Answer 13

Greater stride length and rate

Question 14

In elite sprinters, is stride length longer or shorter in the acceleration phase compared to the maximal velocity phase?

Answer 14

Stride length is shorter

Question 15

Are vertical or horizontal forces primarily responsible for displacing the body forward during sprinting?

Answer 15

Vertical forces

Question 16

What type of sport would benefit most from heavy eccentric training?

Answer 16

One in which rapid deceleration (braking) and change of direction or “cutting” is needed

Question 17

Where should an athlete focus on their opponent to improve their perceptual ability to anticipate changes in direction?

Answer 17

Athlete should focus on their opponent’s shoulders, trunk, and hips

Question 18

What are two mechanisms by which regular sprint training can improve speed?

Answer 18

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)

Question 19

What are some resistance exercises that offer the greatest cross-over benefit when it comes to sprinting and improving speed?

Answer 19

Clean, snatch, and mid-thigh pull

Question 20

What are examples of resistance sprint training and is it recommended?

Answer 20

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

Question 20

What are examples of assistance or over-speed training and are they recommended?

Answer 20

Downhill running, rope towing, bungee cord pulls

Not recommended - alters biomechanics and may place high stress forces on body

Question 21

What resistance exercises in the weight room are recommended for COD and agility?

Answer 21

Olympic lifts as well as Squats and pulls

Lunges (for multidirectional strength) and unilateral lifts

Box Jumps and depth jumps

Question 22

A well programmed, periodized/phasic sprint training plan should transition from focusing on _____in the first phase to focusing on ____in the later phase

Answer 22

1. Acceleration
2. Maximal sprint velocity (at standing position)

Question 23

A well programmed, periodized COD program should transition from focusing on ____ to ____ to finally ____.

Answer 23

1. Change of direction ( deceleration capacity forward)
2. Change of direction (deceleration capacity lateral)
3. Deceleration to re-acceleration

Question 24

Sprint drill used to stimulate upright sprinting mechanics and vertical force production

“high-knee” skipping

Answer 24

A Skip

Question 25

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

Answer 25

Fast feet

Question 26

Advanced deceleration drills require running at top end speed and decelerating within how many steps?

Answer 26

7 steps

Question 27

Beginner level COD drill

Start at cone 1. Lateral shuffle to Cone 2. Diagonal forward sprint to Cone 3. Lateral Shuffle to Cone 4

Answer 27

Z Drill

Question 28

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.

Answer 28

Y agility drill