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S&C > Speed and Agility > Flashcards

Speed and Agility Flashcards

1
Q

Define linear speed

A

Move in one direction as fast as possible

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2
Q

What is linear speed a product of

A

Stride length x stride rate

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3
Q

What is optimal stride length

A

2.3/2.5 x leg length

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4
Q

Roughly how many steps do elite sprinters take per 100 metres

A

45 (Bolt 40)

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5
Q

What % of time do elite spinners spend in the air

A

60%

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6
Q

What type of strength is used in 0-10m (acceleration)

A

Concentric

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7
Q

Describe gluteus maximus’ role in spritning

A

Stores elastic energy in hip flexion, released in stance phase and hip extension

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8
Q

Describe the hamstring’s role in sprinting

A

Stores elastic energy in hip flexion, released in stance phase

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9
Q

Describe role of the quadriceps in sprinting

A

Shock absorbers in stance, knee extensors

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10
Q

Describe the calf’s role in sprinting

A

Shock absorbers and deliver peak in early stance phase

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11
Q

How might plyometrics help improve sprint performance?

A

Sprinting involves both CON and ECC work
The SSC helps generate muscle force used in sprinting
Muscle flexibility/ability to lengthen easily in hip and knee extensors/flexors is vital in sprinting

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12
Q

How much sprint improvement is seen when using plyometric training?

A

5-10%

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13
Q

Are speed gains seen from plyometric training more profound in trained or untrained?

A

Untrained

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14
Q

What part of a sprint does heavy and slow bar speeds enhance?

A

Acceleration (start of the sprint)

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15
Q

What part of a sprint does slower and quick bar speeds enhance?

A

Rate of force development

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16
Q

How much sprint improvement can be seen when using resistance training?

A

2-10%

17
Q

Why might mobility training help sprint performance?

A
  • Imbalance in strength and flexibility of muscles involved causes limited motion
  • Limited motion reduces; force output and speed of movement
18
Q

What body parts need to be flexible for a sprinter?

A

Hip and ankle for the acceleration phase

19
Q

How does enhanced movement technique improve sprint performance?

A

Good technique allows biomechanically advantageous position

20
Q

What are the benefits of overspeed training?

A

Improved stride frequency
Exposure to higher speeds
Allows supramaximal speed

21
Q

How much faster should overspeed training be?

A

No more than 10% faster than normal speed due to loss of technique

22
Q

What are the benefits of resisted speed training?

A

Force development enhanced

Improves stride length

23
Q

What distance should overspeed training be done over?

A

50m

24
Q

How steep should the slope be when downhill running?

A

Optimum - 5degs

25
Q

What is the advised speed and load for resisted speed training?

A

Load no more than 10% of bodyweight

No more than 10% reduction in speed

26
Q

By how much does overspeed training improve; stride rate, stride length and speed?

A

SR - 7%
SL - 1%
Speed - 1.3%

27
Q

By how much does resisted speed training improve speed, stride length and acceleration?

A

Speed - 1-4%
Stride length - 1-5%
Acceleration - 5%

28
Q

Does resisted speed benefit elite or recreational athletes?

A

Elite

29
Q

What is agility?

A

Ability to move rapidly whilst changing direction, in response to a stimulus

30
Q

What does good agility allows the athletes to do?

A
  • Reduce injury risk
  • Evade other athletes on the field or court
  • Maintain proper position to perform skills
31
Q

What are the 3 progressions of agility training?

A

Aquire skills in; acceleration, deceleration, change of direction
Planned skills; MDS over a fixed known course
Reactive skills; known course but react quickly to stimulus

32
Q

What is the general programme design for SAQ?

A 
Dynamic warm up
Mechanics - correct technique
Innervation - Ladder drills
Accumulation of potential - jump, ladders, COD
Explosion - Resisted/assisted sprints
Expression of potential - specific game
Warm down
33
Q

Advised duration for SAQ training?

A

45-60 mins

34
Q

Advised frequency for SAQ training

A

1-3 times per week - more for elite athletes

35
Q

Advised volume for SAQ training

A

1-3 sets for form drills and dynamic exercises

3-5 sets for sprint and agility workload sets

36
Q

Advised rest intervals for SAQ training

A

1-3 mins of rest between sets

37
Q

What improvements can SAQ produce in 5m sprint?

A

7.9%

38
Q

What improvements can SAQ produce in 10m sprint?

A

4-10%

39
Q

What improvements can SAQ produce in reactive strength?

A

20-40%

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