SPEED & AGILITY Flashcards
What is speed
The skills & abilities needed to achieve high movement velocities.requires the ability to accelerate & reach maximal velocity.
what is change of direction
The skills & abilities needed to explosively change movement direction, velocities, or modes.
is the physical capacity to change direction while decelerating & then reaccelerating, sometimes using a different mode of travel.
what is agility
The skills & abilities needed to change direction, velocity, or mode in response to a stimulus.requires the use of perceptual–cognitive ability in combination with change-of-direction ability.
what requires the ability to accelerate & reach maximal velocity.
speed
what is the physical capacity to change direction while decelerating & then reaccelerating, sometimes using a different mode of travel.
change of direction
what requires the use of perceptual–cognitive ability in combination with change-of-direction ability.
agility
Within sport, high-speed human locomotion can be categorized as:
linear and multidiretional
What limits speed, change of direction, & agility?
The effective application of force.
Which factors affect an athlete’s success in the explosive movements involved in speed, change of direction, & agility?
Athlete’s strength capacity, &
Athlete’s ability to use this strength within the constraints of the activity.
To execute movement techniques, athletes must apply
force
During most athletic activities, there is a limited amount of
time available to produce force.
what are the 2 Variables That Describe Force Relative to the Time Available to Produce Force
rate of force development and impulse
what is typically used as an index of explosive strength
rate of force development
rate of force development can be described as the
change in force divided by the change in time.
rate of force development can be described as the
change in force divided by the change in time.
how can we move the force-time curve up and to the left
generating greater impulse & momentum during the limited time over which force is applied.
changes in impulse result in change in the athlete
momentum & therefore the ability to either accelerate or decelerate.
what is a better indicator of maximal explosive performance
direct measures such as force, RFD, & impulse
do power Considered a mechanical construct that does indicated maximal explosive performance
no
what is a important factor for sprinting success
rate of force production
impulse
what produces several adaptations within the neuromuscular system that may contribute to improved sprint performance.
combination of strength, plyometric and sprint training
strength training enhance what
neural drive
enhanced neural drive is related to what
increases in both muscular force production & the rate of force production.
enhanced neural drive is related to what
increases in both muscular force production & the rate of force production.
what increases the excitability of high-threshold motor units, which increases neural drive.
plyometric training
increase neural drive may contribute to what
increases in RFD & impulse generation.
acute and chronic effect of SSC
acute: Tend to increase mechanical efficiency & impulse via elastic energy recovery.
chronic: Upregulate muscle stiffness & enhance neuromuscular activation.
Training activities aimed at improving SSC performance should:
involve skillful, multi-joint movements that transmit forces through the kinetic chain & exploit elastic-reflexive mechanisms.
be structured around brief work bouts or clusters separated by frequent rest pauses to manage fatigue & emphasize work quality & technique.
what is spring-mass model
mathematical model that depicts sprinting as a type of human locomotion in which the displacement of a body mass is the aftereffect from energy produced & is delivered through the collective coiling & extension of spring-like actions within muscle architecture.
elite sprinter tend to deviate from a classic spring mass model during what
tend to deviate from a classic SMM during the maximal-velocity phase by producing much of their vertical force in the 1st half of a ground contact.
what is the stance phase in sprinting
plant phase
what is the stance phase in sprinting
plant phase
plant phase is the point in C-O-D movement that represent what
transition
between the deceleration &
acceleration steps.
what is critical in performance of stance phase
Body positioning
Maintenance of strong trunk
positions
The perceptual-cognitive demands on athletes are related to their abilities in the areas of:
Visual search scanning,
Anticipation,
Decision making,
Reaction time, &
Tactical situation.
sprinting has been described as rapid, unpaced, maximal-effort running of how many second
15s or less
sprinting is defined base on what
relationship between stride length & stride frequency.
who’s between elite and novice has a greater stride length, stride frequency, running velocity, ground contact time, time spent in air, direct vertical force
Stride Length at Maximum Velocity
Elite (2.70 m) > Novice (2.56 m)
Stride Frequency (Rate) at Maximum Velocity
Elite (4.63 steps/s) > Novice (4.43 steps/s)
Running Velocity
Elite (12.55 m/s) > Novice (11.25 m/s)
Ground Contact Time at Maximum Velocity
Elite (0.087 s) < Novice (0.101 s)
Time Spent in Air at Maximum Velocity
Elite > Novice
Directed Vertical Force
Elite sprinters are better than Novice sprinters due to an optimized knee height at maximal flexion of the recovering leg.
more successful sprinter tend to have what
longer stride lengths as a result of properly directed forces into the ground.
while also demonstrating a more frequent stride rate.
what are the limiting factor of sprint performance
RFD and proper biomechanic
what is the flight phase of sprinting
Recovery segment of the swing leg
Ground preparation of the swing leg
what is the stance phase of sprinting
Eccentric braking period
Concentric propulsive period
Overarching Goal of Sprinting
To achieve optimal stride length & stride frequency through the correct application of force.
transmission of high force must occurs whitin what
short stance phase (ground contact time).
angle, benefit and how to train for shallow cutting angle
<75
GCT < 250ms
Benefit from training similar to speed training
Perceptual-cognitive training
angle, benefit and how to train for shallow cutting angle
> 75
GCT > 250 ms
Greater breaking requirements
Train for eccentric strength, maximal strength, & concentric explosiveness.
what is maneuverability
multiple modes of change-of-direction movement
Combination of factors that truly determines C-O-D ability:
the ability to decelerate,
the ability to reorient the body to face or partially face the direction of intended travel, &
the ability to explosively reaccelerate.
Components of Perceptual-Cognitive Ability
Visual scanning,
Anticipation,
Pattern recognition,
Knowledge of the situation,
Decision-making time & accuracy, &
Reaction time.
When changing direction in response to an offensive or defensive opponent, the athlete should focus on the
shoulder, trunk, hip
after changing direction to an offensive or defensive opponent the athlete should do what
quickly redirect attention to a new area to help lead the transition of the body.
during stance phance reorient hips toward what
direction of intended travel
enter and exit C-O-D with what
lower center of masse
leg action ensure what during change of direction
Ensure that the athlete can effectively dissipate or tolerate the eccentric breaking loads through an effective ROM at the knee.
Avoid a stiff-legged braking style.
leg action should emphazise on what during performance of closed drills
pushing the ground away
arm action should be what to facilitate what
The athlete should use powerful arm actions to facilitate leg drive.
Ensure that the arm actions do not cause a decrease in speed or efficiency during the transition period between changes of direction.
arm action should be what to facilitate what
The athlete should use powerful arm actions to facilitate leg drive.
Ensure that the arm actions do not cause a decrease in speed or efficiency during the transition period between changes of direction.
3 Goals of Agility Performance
Enhanced perceptual–cognitive ability in various situations & tactical scenarios.
Effective & rapid braking of one’s momentum.
Rapid reacceleration toward the new direction of travel.
method to develop speed
sprinting, strength, mobility
what is the best exercise to improve running velocity
maximum velocity sprinting
what is perform to help perfect sprinting technique
sprint technique drills
what is a major limiting factor for running fast.
sprint technique
what make the motion of sprint more fluid, efficient and fastr
sprint technique
Master sprinting skills at (slow/ fast )speed first, then (slow/fast) speed.
slow, fast
what to do with arm-swing drills
Arms act in opposition to the legs.
Prevent upper-body rotation.
Avoid arms crossing the midline.
Hands travel from the hip to the shoulder
what will recover the arms forward during sprint
stretch reflex at the shoulder
during ankling drill what make contact with the ground
The foot will be driven forward from the hips, &
the outside of the forefoot will make contact with the ground & will pull the body over it.
casting refer to what
refers to dorsiflexing the ankle to ~ 90 degrees while pulling the big toe up.
Proper foot positioning will minimize:
time spent on the ground.
power lost into the ground by providing a more rigid ankle joint.
injuries that could be caused by improper foot placement.
heel kick teaches what
the athlete to bring the heel to the hip immediately following plantarflexion
high knee drills teach what and help with what
frontside running mechanics (e.g., high knee, dorsiflexion) while reinforcing casting of the foot.
Also help to condition the hip flexors.
what is a A drill and what advanced athlete will perform
Combine high-knee drills with heel kicks.
with a skip
what is a B drills and what does it teach
Combine the A Drill with an active foot strike.
Teaches
how to exert more force against the ground.
which drill between A and B is an advanced sprinting exervise
B
common error of arm-swing
May not swing the arm from the shoulder.
e.g., Beating a drum, or Milking the cows.
Allow the arms to cross the body’s midline.
e.g., Running like a chicken.
Swing the arms too high.
May not swing the arms back far enough.
common error of ankling
Difficulty achieving & maintaining the cast position.
Running on the toes or heel-to-toe.
common error of heel kick
Knee pointing down toward the ground.
Lose the cast of the foot while it is brought to the hips.
common error of heel kick
Knee pointing down toward the ground.
Lose the cast of the foot while it is brought to the hips.
common error high-knee drills
May have trouble staying tall while performing the drills
due to weak hip flexors & core muscles.
Lose the cast to the ankle while the foot is brought to
the hips.
common error of A drill
Leaning backwards while extending the knee (not staying tall).
Can result in overstriding
Spend more time on the ground.
Brake while running.
what is the sequence of teaching sprint technique
- arm-swing and ankling drill
- heel kick and high-knee drills
- A drill
- B drill
progression of arm swing drill
1.Seated
2.Standing
3.Walking
4.Jogging
progression of ankling
1.Walking, one leg
2.Walking, alternating legs
3.Straight leg bounding, one leg
4.Straight leg bounding, alternating legs
progression of heel kick
1.Walking, one leg
2.Walking, alternating legs
3.Jogging, one leg
4.Jogging, alternating legs
how to measure optimal stride length
measure the leg length from the greater trochanter of the femur to the floor.
what happen when stride-length drills perform beyound 105%
can lead to over-striding, which results in the athlete spending too much time on the ground and breaking.
method for developing stride frequency
fast leg drill
resisted sprinting
assisted sprinting
what does fast leg drills allow
allow an athlete to move a limb at a greater speed than is normally possible during the running motion.
what does resisted sprinting does
can be used to develop stride frequency, they are primarily used to improve speed-strength & stride length.
what does assisted sprinting improve
primarily used to improve stride frequency, they can be used to improve stride length.
sprinting must take place at close to what
maximum speed
how munch rest is needed between sprinting session
24-48h
to develop maximum speed what distance do we chose
longer distance (50 to 80)
to develop acceleration what distance do we chose
acceleration choose shorter distance sprints (5 to 50 m).
what are varied-pace sprint
are sprints with several changes in speed (velocity).
purposes served by varied-paced sprint
- Give athletes a chance to recharge the nervous system between maximal efforts.
- Teach the athlete how to run relaxed at high velocities.
- May be more sport specific than sprints of varying distances & intensities.
flying sprint are composed of what and what it is
acceleration zone, a fly zone, and a deceleration zone.are maximal-effort
sprints performed after a submaximal acceleration zone.
what is ins and out
are sprints where maximum-intensity runs are interspersed with recharging phases.
are also called Fly Float Fly.
what are ins in ins and out
INs = Flys
are all-out intensity, maximum-velocity runs
what are out in ins and out
OUTs = Floats
are maintenance phases.
involve the maintenance of speed & stride frequency
in and out should always end with what
in
ins and out is done how
begin with a 15- to 20-m acceleration zone followed by a 10- to 20-m IN and a 5- to 20-m OUT.
what is delayed started
involve 2 athletes with one athlete sprinting after a delay to try overtake the athlete who started the drill.
role of 1st athlete and 2nd athlete in delayed start
First athlete
on the first signal (e.g., voice or whistle), the first athlete begins sprinting.
Second athlete
on the second signal, the second athlete begins sprinting.
The second athlete attempts to overtake the first athlete, while first athlete attempts to maintain their lead.
main objectif of sprint resistance
To use resistive methods without arresting the athlete’s running mechanics, primarily as a means of improving speed-strength & stride length.
emphasize of sprint resistance
Explosive arm & knee punching action.
Explosive leg drive off the ground.
what is the theory of sprint resistance
Recruit more muscle fibers.
Require more neural activation.
Over time this will be transferred to nonresisted sprints.
Leads to an increased speed.
what is the theory of sprint resistance
Recruit more muscle fibers.
Require more neural activation.
Over time this will be transferred to nonresisted sprints.
Leads to an increased speed.
the resistance in sprint resistance should not slow down the athlete by how many % and should cover what distance
10% or more and 15 to 20m
what happen if A ≥ 10% change in external resistance
has detrimental effects on movement kinetics, kinematics, & overall technique.
Too much resistance may alter running kinematics which will:
lower running velocity,
decrease stride length,
increase trunk lean, &
increase ground contact.
what does sprint assistance does
Allows the athlete to run faster than their normal capability.
Can improve elastic energy production.
main objectif of sprint assistance
To provide assistance without significantly altering the athlete’s running mechanics, primarily as a means of improving stride rate.
what does sprint assistance emphasize on
Arm & leg turnover rate.
Foot plant directly underneath the hips.
Aggressively exploding through the movement in an effort to find “5th gear.”
theory of sprint resistance
Allows the athlete’s body to learn how to run at greater stride frequencies.
This should then transfer to nonassisted sprints
how does downhill sprint should be perfomed and what does it does
should be performed on a shallow slope (3 to 7o) to prevent changes in mechanics:
excessive stride length.
increased braking.
towing and speed should not exceed what during downhill sprint
Towing
distances should not cover > 30 to 40 m.
Speeds
should exceed maximum velocity by ≤ 10% (2-3 mph, or 3-5 km/h) to prevent changes in running mechanics.
The transfer-of-training effect deals with the degree of performance adaptation & may result from the similarities between the:
movement patterns, peak force, RFD, acceleration, & velocity patterns
what is mobility
is the freedom of an athlete’s limb to move through a desired range of motion, whereas flexibility is a joint’s total range of motion.
what does insufficient mobility
may limit the sprinter’s position in flight,
which will result in misplaced forces, leading to a decrease in sprint speed & an increase in the chance for injury.
which drill develop multidirectional strength
z-drill
An athlete’s capability to sprint can be improved through
incorporation of training periods that are designed to fully maximize & saturate a fitness quality, which may bolster the effects of future training agendas.
what is acceleration hold
sprint drill for which the coach places a cone on the track near or slightly before the point at which an athlete’s shin typically rises to a vertical position, which is indicative of upright sprinting.
the athlete is then instructed to maintain the speed achieved up to the cone through the remainder of the sprint.
what is speed endurance
the ability to maintain maximal movement velocities or repeatedly achieve maximal accelerations & velocities.
what does speed-endurance provides
provides the metabolic conditioning needed to support the maintenance of running speed, C-O-D, & agility over an extended period (6+ seconds) or to achieve maximum acceleration or speed during repetitive sprints.
what is special endurance and which qualities does it requires
The ability to repeatedly perform maximal or near-maximal efforts in competition–specific exercise:relief patterns, commonly called work:rest ratios.
Metabolic power to execute specific techniques at the targeted effort level.
Metabolic capacity to do so repetitively.
what are the method of assessing an athlete speed
A Test of Maximal-Effort Linear
SprintingHigh-Speed Cameras
Optical Timing Systems
Optical Timing Systems use interruptions of
infrared light to capture data from an athlete’s collective foot strike.
what is a step length and stride length
step: Distance between the toe & heel of 2 consecutive footsteps
(e.g.: heel of RT foot & heel of LT foot).
stride: Distance between the heel in 2 consecutive steps of the same
foot (e.g.: heel of RT foot & heel of RT foot).
which one between Periodized Programming Method, randome progamming method and sport-specifif methode is the most effective agility development strategies
periodized
Recommended Progression for Agility Development
Preplanned C-O-D drills
Increase the physical demands of the preplanned C-O-D drills
Agility drills ->are drills with perceptual-cognitive stress.
Methods of Assessing C-O-D or Agility Ability
Time to Completion of a Test
3-Dimensional Motion Analysis Equipment
High-Speed Cameras
what is COD deficit
Difference in time between a straight-line sprint & a C-O-D test
of equal length.
what is ground contact time
Total time the foot is in contact with the ground during the
change of direction. Length of the plant phase.
what is exit veolicty and entry velocity
exit: Horizontal velocity during the initial step out of the plant of the
change in direction.
entry: Velocity before the plant phase can be measured.
