Speed and Agility

Question 1

Define linear speed

Answer 1

Move in one direction as fast as possible

Question 2

What is linear speed a product of

Answer 2

Stride length x stride rate

Question 3

What is optimal stride length

Answer 3

2.3/2.5 x leg length

Question 4

Roughly how many steps do elite sprinters take per 100 metres

Answer 4

45 (Bolt 40)

Question 5

What % of time do elite spinners spend in the air

Answer 5

60%

Question 6

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

Answer 6

Concentric

Question 7

Describe gluteus maximus’ role in spritning

Answer 7

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

Question 8

Describe the hamstring’s role in sprinting

Answer 8

Stores elastic energy in hip flexion, released in stance phase

Question 9

Describe role of the quadriceps in sprinting

Answer 9

Shock absorbers in stance, knee extensors

Question 10

Describe the calf’s role in sprinting

Answer 10

Shock absorbers and deliver peak in early stance phase

Question 11

How might plyometrics help improve sprint performance?

Answer 11

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

Question 12

How much sprint improvement is seen when using plyometric training?

Answer 12

5-10%

Question 13

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

Answer 13

Untrained

Question 14

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

Answer 14

Acceleration (start of the sprint)

Question 15

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

Answer 15

Rate of force development

Question 16

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

Answer 16

2-10%

Question 17

Why might mobility training help sprint performance?

Answer 17

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

Question 18

What body parts need to be flexible for a sprinter?

Answer 18

Hip and ankle for the acceleration phase

Question 19

How does enhanced movement technique improve sprint performance?

Answer 19

Good technique allows biomechanically advantageous position

Question 20

What are the benefits of overspeed training?

Answer 20

Improved stride frequency
Exposure to higher speeds
Allows supramaximal speed

Question 21

How much faster should overspeed training be?

Answer 21

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

Question 22

What are the benefits of resisted speed training?

Answer 22

Force development enhanced

Improves stride length

Question 23

What distance should overspeed training be done over?

Answer 23

50m

Question 24

How steep should the slope be when downhill running?

Answer 24

Optimum - 5degs

Question 25

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

Answer 25

Load no more than 10% of bodyweight | No more than 10% reduction in speed

Question 26

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

Answer 26

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

Question 27

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

Answer 27

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

Question 28

Does resisted speed benefit elite or recreational athletes?

Answer 28

Elite

Question 29

What is agility?

Answer 29

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

Question 30

What does good agility allows the athletes to do?

Answer 30

- Reduce injury risk - Evade other athletes on the field or court - Maintain proper position to perform skills

Question 31

What are the 3 progressions of agility training?

Answer 31

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

Question 32

What is the general programme design for SAQ?

Answer 32

``` 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 ```

Question 33

Advised duration for SAQ training?

Answer 33

45-60 mins

Question 34

Advised frequency for SAQ training

Answer 34

1-3 times per week - more for elite athletes

Question 35

Advised volume for SAQ training

Answer 35

1-3 sets for form drills and dynamic exercises | 3-5 sets for sprint and agility workload sets

Question 36

Advised rest intervals for SAQ training

Answer 36

1-3 mins of rest between sets

Question 37

What improvements can SAQ produce in 5m sprint?

Answer 37

7.9%

Question 38

What improvements can SAQ produce in 10m sprint?

Answer 38

4-10%

Question 39

What improvements can SAQ produce in reactive strength?

Answer 39

20-40%