Speed and Agility Part 3 Flashcards
What are 3 methods of developing agility
- strength
- change-of-direction ability
- perceptual-cognitive ability
In which ways can you develop eccentric strength
- resistance training
- squat jumps
- countermovement jumps
- drop jumps
- COD drills
- agility drills
What is a drill that can develop multidirectional strength
Z-drill
Periodization is guided by information collected during which process
Athlete monitoring process
Define exercise interval
Duration or distance of a rep
Recovery interval
Time period between reps & sets
What is an acceleration hold
A sprint drill for which the coach places a cone on the track near or slightly before the point at which an athlete’s shin typically rises to a vertical position which is indicative of upright sprinting
Give an example of a 40 m acceleration hold
Cone placed at 20 m therefore athlete accelerates until 20 m cone and then maintains speed for remaining 20 m
What is an acceleration hold used for
used to begin to focus on improving transitional mechanics as well as a method to introduce speed endurance
What does speed endurance have the ability to do
To maintain max movement velocities or repeatedly achieve maximal accelerations and velocities
What 2 qualities does speed endurance require
- Metabolic power to execute specific techniques at the targeted effort level
- Metabolic capacity to do so repetitively
What are 3 methods of assessing an athlete’s speed
- A test of maximal-effort linear sprinting
- High-speed cameras
- Optical timing systems
What do optical timing systems use
Interruptions of infrared light to capture data form an athlete’s collective foot strike
Define ground contact time (GCT)
Total time allotted for a single stance phase
Define step length
Distance between the toe & heel of 2 consecutive steps of the same foot
Define Stride length
Distance between the heel in 2 consecutive steps of the same foot
Define flight time
Duration of time not in contact with the ground
Name the 3 strategies for agility development
- Periodized programming method
- Random programming method
- Sport-specific methods
What strategy is the most effective to achieve the development of agility
Periodized programming method
What is the recommended progression for agility development
1) Preplanned COD drills
2) Increase the physical demands of the preplanned COD drills
3) Agility drills
What are agility drills
Are drills with perceptual-cognitive stress
What are the 4 steps for designing an agility development program
- Perform a needs analysis of the sport & match tests appropriately to assess these qualities
- Determine strengths & weaknesses by comparing results as a standardized score to performance standards or team mean
- Plan the development of a primary area of need & a secondary area of need for the athlete
- Distribute the time available for this development based on need identification
What are 3 methods of assessing COD or Agility ability
- Time to completion of a test
- 3-dimensional motion analysis equipment
- High-speed cameras
What are 5 key variables that may be beneficial in the monitoring of COD or agility development
- COD deficit
- GCT
- Exit velocity
- Entry velocity
- Decision-Making time
