Speed, Agility and Plyometrics Flashcards
skills and abilities needed to achieve high movement velocities
speed
the skills and abilities needed to explosively change movement direction, velocities, or modes
change of direction
the skills and abilities needed to change direction, velocity, or mode in response to stimulus
agility
what does agility performance require the use of
perceptual-cognitive ability
what are the 2 variables that describe force relative to the time available to produce force
rate of force development and impulse
change in momentum resulting from a force
force-time curve up and to the left
impulse
maximal force in minimal time
rate of force development
what is sprint speed determined by
stride length and stride rate
more successful sprinters tent to have longer stride lengths
what are the 2 primary limiting factors of sprinting speed
rate of force development and biomechanics
training goals for running speed
emphasize brief ground support times
emphasize further development of stretch-shortening cycle
freedom of an athletes limb to move through a desired ROM
mobility
ability to move joint in total range of motion
flexibility
ability to decelerate, reorient the body and the explosively reaccelerate
change of direction ability
visual scanning, anticipation, pattern recognition, knowledge of the situation, decision making time and acuraccy and reaction time
perceptual cognitive ability
primary goals of agilty performance
enhanced perceptual-cognitive ability
effective and rapid braking
rapid reacceleration
employs both the energy storage of the SEC and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time
stretch-shortening cycle
Design of plyometric training programs
mode
lower body plyometrics
upper body plyometrics
medicine ball throws
catches
serveral types of pushups
Trunk plyometrics
amount of stress placed on muscles, connective tissues and joints
plyometric intensity
Design of plyometric training programs
Frequency
42-72 hours between plyometric sessions
2 or 3 sessions a week
should drills be though of as cardiorespiratory conditioning exercises or power training for plyometrics
power training
how is volume measured for plyometric training
upper body
lower body
upper body - number of throws or catches per workout
lower body - foot contacts per workout (or distance for bounding drills)
Appropriate plyometric volumes
Beginner
Intermediate
Advanced
Beginner - 80-100 foot contacts
Intermediate - 100-120 foot contacts
Advanced - 120-140 foot contacts
Design of plyometric training programs
Program length
6-10 weeks
Design of plyometric training programs
Progression
should follow the principles of progressive overload
for warm up, what do plyometric exercises have to include
a general warmup
stretching
specific warmup (low intensity dynamic movements)
volume for older popoulations
fewer foot contacts
For pretraining evaluation of the athlete is having 1RM be at least 1.5 times body weight or using proper technique
proper technique
should athletes over 220 pounds perform depth jumps from heights greater than 18 inchies
no
