Speed and Agility Flashcards
Define linear speed
Move in one direction as fast as possible
What is linear speed a product of
Stride length x stride rate
What is optimal stride length
2.3/2.5 x leg length
Roughly how many steps do elite sprinters take per 100 metres
45 (Bolt 40)
What % of time do elite spinners spend in the air
60%
What type of strength is used in 0-10m (acceleration)
Concentric
Describe gluteus maximus’ role in spritning
Stores elastic energy in hip flexion, released in stance phase and hip extension
Describe the hamstring’s role in sprinting
Stores elastic energy in hip flexion, released in stance phase
Describe role of the quadriceps in sprinting
Shock absorbers in stance, knee extensors
Describe the calf’s role in sprinting
Shock absorbers and deliver peak in early stance phase
How might plyometrics help improve sprint performance?
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
How much sprint improvement is seen when using plyometric training?
5-10%
Are speed gains seen from plyometric training more profound in trained or untrained?
Untrained
What part of a sprint does heavy and slow bar speeds enhance?
Acceleration (start of the sprint)
What part of a sprint does slower and quick bar speeds enhance?
Rate of force development
How much sprint improvement can be seen when using resistance training?
2-10%
Why might mobility training help sprint performance?
- Imbalance in strength and flexibility of muscles involved causes limited motion
- Limited motion reduces; force output and speed of movement
What body parts need to be flexible for a sprinter?
Hip and ankle for the acceleration phase
How does enhanced movement technique improve sprint performance?
Good technique allows biomechanically advantageous position
What are the benefits of overspeed training?
Improved stride frequency
Exposure to higher speeds
Allows supramaximal speed
How much faster should overspeed training be?
No more than 10% faster than normal speed due to loss of technique
What are the benefits of resisted speed training?
Force development enhanced
Improves stride length
What distance should overspeed training be done over?
50m
How steep should the slope be when downhill running?
Optimum - 5degs
What is the advised speed and load for resisted speed training?
Load no more than 10% of bodyweight
No more than 10% reduction in speed
By how much does overspeed training improve; stride rate, stride length and speed?
SR - 7%
SL - 1%
Speed - 1.3%
By how much does resisted speed training improve speed, stride length and acceleration?
Speed - 1-4%
Stride length - 1-5%
Acceleration - 5%
Does resisted speed benefit elite or recreational athletes?
Elite
What is agility?
Ability to move rapidly whilst changing direction, in response to a stimulus
What does good agility allows the athletes to do?
- Reduce injury risk
- Evade other athletes on the field or court
- Maintain proper position to perform skills
What are the 3 progressions of agility training?
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
What is the general programme design for SAQ?
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
Advised duration for SAQ training?
45-60 mins
Advised frequency for SAQ training
1-3 times per week - more for elite athletes
Advised volume for SAQ training
1-3 sets for form drills and dynamic exercises
3-5 sets for sprint and agility workload sets
Advised rest intervals for SAQ training
1-3 mins of rest between sets
What improvements can SAQ produce in 5m sprint?
7.9%
What improvements can SAQ produce in 10m sprint?
4-10%
What improvements can SAQ produce in reactive strength?
20-40%
