Programming Considerations for Speed, COD, Agility

Question 1

list prescription considerations

Answer 1

based on time motional analysis
1) training age
2) direction/plane of movement
3) movement actions and muscles used
4) sport specific positions
5) team dynamics (individual sport vs team)
6) sport nature (collision, contact, etc.)
7) gender

Question 2

describe how to teach agility

Answer 2

• teach linear to lateral to change of direction skills
• teach one main component per training session
• teach slow to fast
• teach general to specific
• teach simple to complex
• teach closed to open
• coaching tip: talk/demo

Question 3

decribe 3 different ways of differentiating tasks

Answer 3

• continuous tasks
• discrete tasks
• serial skills

Question 4

describe continuous tasks

Answer 4

no apparent start or finish at low or mod speeds as cyclic/ongoing

Question 5

describe discrete tasks

Answer 5

definite start/finish, acyclical/brief, at high speeds

Question 6

describe serial skills

Answer 6

discrete skills in sequence - most athletic skills

Question 7

progressive stimulus (ways to make things harder)

Answer 7

• inc. volume/intensity
• inc. distance traveled
• inc. speed
• inc. complexity
• inc. repetitions
• inc. # of stimulus
• dec. rest to tax capacity of phosphagen system

Question 8

describe how we progress the skill itself

Answer 8

General skills
- develop 1 or more basic coordinative abilities
Special skills
- unify coordinative abilities in a skill specific manner
Windows of trainability
- coordinative abilities - best developed in preadolescence

Question 9

describe general prescription guidelines for programming volume/intensity

Answer 9

sets: 1-4
reps: time or # of reps
rest: 1:12 (power) or 1:5 (capacity)
*active rest such as torso/blance/stretching is appropriate

Question 10

what is the key and rule (general prescription guidelines)

Answer 10

Key: volume-intensity relationship
Rule: Train fast to play fast (learn mechanics slowly then ramp up the speed)

Question 11

how many sessions per week for programming agility

Answer 11

1-3 sessions per week (neural in nature - early in week)

Question 12

describe programming agility

Answer 12

• train power for performance and capacity for ESD of phosphagen system
• dependent on intensity, fitness level, cycle of periodization
• dependent on in-season vs off-season
• incorporate into warm up as neural prep on a more regular basis instead of dedicated sessions (microdosing movement capabilities)

Question 13

describe the programming sprinting example for block 1: primary aim: acceleration development

Answer 13

mon and wed
- incline sprints
1x3x15m (1.5m)
1x4x20m (2 min)

friday
- incline sprints
1x2x15m (1.5 min)
1x3x20 m (2 min)

Question 14

describe the programming sprinting block 2: primary aim, secomdary aim, tertiary aim

Answer 14

monday:
- incline sprints
1x3x30m (3 min)
1x3x40m (4 min)
wednesday:
- push up starts
1x4x15m (2 min)
- sled tows
2x3x20 m (2 min/4 min)
friday
- crouch starts
1x4x15, (2 min)
- acceleration holds
1x3x40m (4 min)