speed agility and endurance Flashcards
what is speed?
the ability to achieve a high velocity with unloaded or lightly loaded limb
what is velocity?
change in distance / change in time
the ability to decelerate, change direction and accelerate.
agility
speed endurance
the ability to maintain speed after the acceleration phase
what is a typical acceleration phase?
first 45 yards
what is power?
strength expressed rapidly or work done over time
there is a _________ relationship between power and _________
inverse; force
a person with a lot of strength and a person with a lot of power can achieve the same maximum speed but….
the person with more power will reach that speed faster
describe the power continuum
speed speed-strength explosive power strength-speed strength
speed-strength
Ability to accelerate the body and achieve a high velocity in a horizontal fashion unencumbered by opponents.
explosive power
ability to generate power in a vertical direction (jump)
strength-speed
Ability to move a heavier implement or an opponent or a rapid movement with more than just body weight
strength
Movement against a maximal or near maximal resistance
describe the steps to a needs analysis (with regards to speed/power/strength)
1) Watch the sport at the level of athlete that you will work with. Use video recording.
2) Examine the number of jumps, sprints, etc.
3) Determine the relative percent of the sporting event is spent at each specific point on the continuum.
4) Build your profile.
5) Stick to the plan.
no contact with the ground- occurs only while running
flight phase
running speed is an interaction of what?
stride frequency (SF) and stride length (SL)
describe the relationship of stride frequency and increasing velocity
SF is important for increases in velocity at higher speeds
describe the relationship of stride length and increasing velocity
SL is important for increases in velocity at lower speeds or early increases
describe the acceleration phase
most explosive. strength training effects this phase the most. relatively longer contact time to maximize force production
why is it important to lean forward at the beginning of the acceleration phase?
greater horizontal propulsion. (smaller vertical force vector and greater horizontal force vector)
when do you direct force vectors vertically?
during braking
what three joints do you extent simultaneously during sprinting?
hip, knee, and ankle
what is characteristic of the deceleration phase?
decreased stride frequency and increased contact time
what is weighted sprinting good for?
improving acceleration phase
what is the purpose of assisted sprinting?
increase SF, SL and decreases contact time
what is the main objective of agility training?
improve rate of force production or power
describe agility techniques
- neutral head position
- eyes focused ahead or at target
- explosive arm movements
athletes should be able to run full speed and stop within ___ steps
7
what should be implemented in the conditioning phase of agility training?
endurance in low intensity drills; proper technique
what should be implemented pre-season for agility training?
near maximal to maximal drills- emphasize speed performance
what should be implemented in-season for agility training?
Perform maximal speed, agility, and speed-endurance drills 1 d/wk
form for good agility includes
low center of gravity, wide base, chest up, vertical line through center of gravity and body center to ground
in the context of agility training, what is considered a rep?
one complete execution of a drill
