Speed and Agility Part 2 Flashcards
What two types of angles are considered in the plant phase of COD
- Shallow cutting angles
- Aggressive cutting angles
What degrees are shallow cutting angles
<75 degrees
What degrees are aggressive cutting angles
> 75 degrees
GCT for shallow cutting angles
GCT < 250 ms
GCT for aggressive cutting angles
GCT > 250 ms
Which type of cutting angle requires greater breaking requirements
Aggressive cutting angles
What does aggressive cutting angles train for?
Eccentric strength, maximal strength & concentric explosiveness
Name 7 agility tests
- Handball-specific Reactive agility test
- 505 agility test
- Pro agility test
- T-Test
- Illinois agility test
- L-Run agility test
What 3 factors truly determine COD ability
- The ability to decelerate
- The ability to reorient the body to face or partially face the direction of intended travel
- The ability to explosively reaccelerate
Name the 6 components of perceptual-cognitive ability
- Visual scanning
- Anticipation
- Pattern recognition
- Knowledge of the situation
- Decision-making time & accuracy
- Reaction time
What are the 4 technical guidelines & coaching
- visual focus
- body position during breaking & reacceleration
- leg action
- arm action
In terms of visual focus, what should the athlete focus on when changing response to an offensive or defensive opponent?
- Shoulders
- Trunk
- Hip
Decrease large amounts of ______ ______ leading into the deceleration
Trunk motion
What should be done in the stance phase in terms of body position during breaking & reacceleration
Reorientation of the hips towards the direction of intended travel
Why is body lean paramount in breaking and reacceleration?
Because it allows for proper force application through the ground
In leg action, should the athlete concentrate on the ground or a body part?
The ground
What should the athlete use to facilitate leg drive?
Powerful arm actions
What are the 3 goals of agility performance
- Enhanced perceptual-cognitive ability in various situations & tactical scenarios
- Effective & rapid braking of one’s momentum
- Rapid reacceleration toward the new direction of travel
What are 3 methods of developing speed
- sprinting
- strength
- mobility
Name 5 methods for developing speed
- resistance training
- jump training
- plyometric training
- stride-frequency drills
- Resisted sprints
What is the best exercise to improve running velocity?
Maximum-velocity sprinting
Which exercise is performed to help perfect sprinting techniques
Sprint-technique drills
T/F Sprint technique is a major limiting factor for running fast
True
What is the best way to master sprinting skills?
At slow speeds first then fast speed
T/F Sprint technique drills are a substitute for sprinting
False, they are not
T/F Sprint technique drills are performed at much faster velocities than sprinting
False, they are performed at much slower velocities
T/F Sprinting technique drills do not duplicate sprinting kinematics
True
What are the 6 categories of drills used to teach sprinting motion?
- Arm-swing drills
- Ankling drills
- Heel kicks
- High-knee Drills
- A drills
- B drills
In which direction do arms act in in arm swing drills (and in general)
In opposition to the legs
What do arm swing drills prevent
Upper-bpdy rotation
In which way do hands travel in arm swing drills
From the hip to the shoulder
What two things does ankling teach
- how to lift the feet off the ground
- how to put the feet down during sprinting
Which part of the forefoot will make contact with the ground & will pull the body over it in ankling
The outside of the forefoot
What does casting refer to
To dorsiflexing the ankle to approx. 90 degrees while pulling the big toe up
What 3 things will proper foot positioning minimize
- Time spent on the ground
- power lost into the ground by providing a more rigid ankle joint
- injuries that could be caused by improper foot placement
What are heel kicks designed to build upon?
The mechanics taught by ankling drills
What do heel kicks teach
Teaches the athlete to bring the heel o the hip immediately follow plantarflexion
What do high knee drills help teach
Frontside running mechanics while reinforcing casting of the foot
What are two examples of frontside running mechanics
High knees, dorsiflexion
What does high knee drills help condition
Helps to condition the hip flexors
What do A drills combine
High-knee drills with heel kicks
What can the athlete begin to do once the A drill is perfecteD?
Alternate between the two sides
How will advanced athletes perform the A drill?
With a skip
What do B drills combine
The A drill with an active foot strike
What does the B drill teach
How to exert more force against the ground
T/F The B drill is an advanced sprinting exercise
True
What are 4 common errors of sprint technique drills
- May not swing the arm from the shoulder
- Allow the arms to cross the body’s midline
- Swing the arms too high
- May not swing the arms back far enough
What are 2 common errors in ankling
- Difficulty achieving & maintaining the cast position
- Running on the toes or heel-to-toe
What are 2 common errors in heel kicks
- Knee pointing down toward the ground
- Lose the cast of the foot while it is brought to the hips
What are 2 common errors of high-knee drills
- May have trouble staying tall while performing the drills due to weak hip flexors and core muscles
- Lose the cast to the ankle while the foot is brought to the hips
What is one common error in A drills and what can it lead to
- Leaning backwards while
extending the knee - Can lead to overstriding
What is the sequence of teaching the sprint technique drills
- Arm-swing ankling drills
- Heel kicks & high-knee drills
- A drills
- B drills
What are the 4 progressions of arm swing drills
- seated
- standing
- walking
- jogging
What are the 4 progression for ankling
- walking, one leg
- walking, alternating legs
- straight leg bouncing, one leg
- straight leg bouncing, alternating leg
What are the 4 progressions of heel kicks
- walking, one leg
- walking, alternating legs
- jogging, one leg
- jogging, alternating legs
what are the 5 progressions for high knee drills
- walking, one leg
- walking, alternating legs
- skipping, one leg
- skipping, alternating legs
- running, alternating legs without then with arms
what are the 4 progressions for A drills
- walking, one leg
- walking, alternating legs
- skipping, one leg
- skipping, alternating legs without then with arms
what are the 5 progressions for B drills
- walking, one leg
- walking, alternating legs
- skipping, one leg
- skipping alternating legs without then with arms
- A drills + B drills without then with arms
What is an example of the 5th progression for B drills
A drill for 20 yd, B drill every 3rd step
What must one determine to conduct stride-length drills
Optimal stride length
How do you measure optimal stride length
Measure the leg length from the greater trochanter of the femur to the floor
How do you measure female OSL
Leg length x 2.30
How do you measure male OSL
leg length x 2.50
What percentage of OSL are stride-length drills usually conducted at
60% to 105% of OSL
What can occur if you train above 105% of OSL
It can lead to over-striding which results in the athlete spending too much time on the ground and breaking
What are 3 popular methods for developing stride frequency
- Fast leg drills
- Resisted sprinting
- Assisted sprinting
What are assisted sprints primarily used to improve?
Stride frequency
What are the 4 general sprinting guidelines
- Sprinting must take place at close to maximum speed
- Rest between 24 and 48 hours between sprinting sessions
- The distances covered during a sprint depend on the objective of the sprint
- Emphasize complete recovery and avoid excessive training volumes because fatigue interferes with speed
Defined varied-pace sprints
Sprints with several changes in speed
What are the 3 purposes served by varied-pace sprints
- Give athletes a chance to recharge the nervous system between maximal efforts
- Teach the athlete how to run relaxed at high velocities
- May be more sport specific than sprints of varying distances & intensities
Name the most popular versions of varied-pace sprints
- flying sprints
- in and outs
- delayed starts
When are flying sprints performed
After a submaximal acceleration zone
What are flying sprints used for
To develop max speed
What are flying sprints composed of
An acceleration zone, a fly zone and a deceleration zone
What distances can fly zones be employed
10, 20, 30 or 40 m
Ins and outs are sprint where maximum _________ runs are ______ with _______ phases
intensity; interspersed; recharging
What is another name for ins and outs
Fly Float Fly
What are ins
Flys: All-put intensity, maximum-velocity runs
What are outs
Floats: Maintenance phases, involves the maintenance of speed and stride frequency
T/F ins and outs should always end with outs
False, they should always end with ins
What is the sequence of ins and outs
15 - 20 m acceleration zone followed by a 10 - 20 m IN and a 5 - 20 m OUT
How many athletes do delayed starts involve
2
How does a delayed start work
One athlete sprinting after a delay to try and overtake the athlete who started the drill
What two things do resisted sprints improve
speed-strength and stride length
What 2 aspects of normal running mechanics are emphasized by resisted sprints
- explosive arm and knee punching action
- explosive leg drive off the ground
Which of the following statements is false about Sprint Resistance:
a) Recruits more muscle fibers
b) Requires less neural activation
c) Over time this will be transferred to non-resisted sprints
d) Leads to in increased speed
B; it requires more neural activation
T/F the resistance in resisted sprints should nit slow down the athlete by 15% or more
False, it should not slow the athlete down by 10% or more
T/F resisted sprints should cover 20 to 25 m
False, it should cover 15 to 20 m
T/F Resisted sprints should provide for gradual release to free running for 20 to 25 m
True
What can too much resistance result in
Altered running kinematics
What will altered running kinematics do
- Lower running velocity
- Decrease stride length
- Increase trunk lean
- Increase ground contact
What can sprint assistance improve
Elastic energy production
Name the 3 aspects of normal running mechanics that are emphasized by sprint assistance
- Arm & leg turnover rate
- Foot plant directly underneath the hips
- Aggressively exploding through the movement in an effort to find the “5th gear”
What is the theory of sprint assistance
Sprint assistance allows the athlete’s body to learn how to run at greater stride frequencies
