Speed, Agility, And Speed Endurance Development Flashcards
Speed
Skills and abilities needed to achieve high movement velocities
Agility
Skills and abilities needed to explosively change movement velocities or modes
Spend - endurance
Ability to maintain maximal movement velocities or repeatedly achieve maximal accelerations and velocities
Brief execution times of most athletic tasks require
High rates of force development
Running speed is the interaction of
Stride frequency and stride length
Training goals of sprinting
Achieve high stride frequency and optimal stride length, minimize braking forces at ground contact, emphasize brief ground support times, emphasize functional training of hamstrings
Adaptive ability
Modification of action sequence upon observation or anticipation of changing conditions
Balance
Static and dynamic equilibrium
Combinatory ability
coordination of body movements into a given action
Differentiation
Accurate, economical adjustment of body movements and mechanics
Orientation
Spatial and temporal control of body movements
Reactiveness
Quick, well-directed response to stimuli
Skill classification (3)
General vs special, closed vs open, continuous vs discrete vs serial
General skills
Target the development of one or more basic coordinative abilities
Special skills
Unify the general skills in sport specific manner
Closed skills
Programmed assignments and predictable environments. Pro agility drill and t test
Open skills
Nonprogrammed and unpredictable environments. Open field dodging
Continuous skills
No identifiable start or finish.slow speeds
Discrete skills
Definite start and finish . High speeds
Serial skills
Discrete skills performed in sequence, with successful execution of each sub task determining the overall outcome. Most athletic skills
Body position for linear sprinting
Body lean increases as rate of deceleration increases
Visual focus of sprinting
Head neutral, eyes focused directly ahead on point going towards
Peripheral vision used for
Lateral movements
More explosive changes in velocities require the need for
Greater eccentric strength and reactive ability
Progressively developing braking mechanics
2nd gear then decelerate and stop within 3 steps
3rd gear then 5 steps
4th gear then 7 steps
When stopping, this is preferred
Full force contact instead of heel strike and crash
Primary method
Execution of sound technique using submax learning speeds for proper mechanics
Secondary methods include (2)
Sprint resistance and sprint assistance
Sprint resistance
Gravity resisted running
Sprint resistance examples
Upgrade, upstairs, harness, parachute, weighted vest
Sprint resistance used for improving
Explosive strength and stride length
Sprint assistance
Gravity assisted running
Sprint assistance examples
Downgrade, high speed towing with stretch cord
Sprint assistance improves
Stride rate
Tertiary methods (3)
Mobility, strength, and endurance training
Strength considerations (2)
Must develop explosive strength and cover the entire force-velocity spectrum
Short term planning
Fatigue movement and task specificity
Phosphagen systems stressed by
Sprint type training
Timing of speed and agility tasks
Performed early in a training session
Speed and agility workloads and rest
Brief work loads with 2-3 min rest
Volume
Load quantified in terms of running speed and distance
Speed- endurance sessions planning
Maximally engage the Oxidative pathways in intermittent tasks instead of continuous and submax workloads
Medium term planning
Exploit complementary training effects at optimal times. 4 week periods
Long term planning
Athletes developmental status
