Speed, COD, Agility Flashcards
define speed
the highest possible velocity reached through movement of the body
speed = stride length x stride frequency
what does a stride consist of?
stride = support phase + flight phase
when breaking down speed there are 3 distinct phases to look at:
the start, acceleration phase and max velocity
what does SAQ stand for?
speed, agility, quickness
describe stage 1: the start
- position used to generate the power needed to overcome inertia and propel the body forward
- a good starting position has the lead foot’s heel just in front of the back foot’s toe, hands and shoulders vertically aligned and the hips held high
- this is where strength training is most beneficial to an athlete training for speed
- critical for several sports as generating velocity from a stand still is necessary
the start is a position used to _
generate the power needed to overcome inertia and propel the body forward
a good starting position_
has the lead foot’s heel just in front of the back foot’s toe, hands and shoulders vertically aligned and the hips held high
what does COD stand for?
change of direction
what relationship is seen between speed and load?
inverse
what role does strength play in the start phase?
*there has to be a force applied, ground applies force back on you (push back vertically)
- if you don’t have the force to produce, can’t overcome body weight
- strength training applies an element of force that is applied to speedy movement, prepares the body to handle forces
in sprinting starts, what kind of forces do we usually want?
horizontal forces, see more vertical in max velocity phases
the stage 2: acceleration is a phase which is used to _
continuously drive the body at a faster rate of velocity in an effort to reach max velocity
when is the greatest rate of acceleration?
on the first step and early steps feature longer ground contact times due to large horizontal forces
what is key in stage 2: acceleration?
- key is maintaining a forward lean position and slowly transition to upright running as velocity is gained
- quickly accelerating the body to high velocities is key for any sport where movement is involved
*stage when you have to overcome initial intertia
why don’t a lot of sports spend a lot of time at max velocity?
- physiologically might not be sustainable
- might leave the area of play if you just run at max velocity
- environment might not allow you to get to max velocity
- have to change directions quickly
*sportsoften done in 5-20m zone
describe stage3: max velocity phase
- the highest possible velocity (zero acceleration) reached through stride length and rate
- maximal velocity is reached between 20m (beginner/novice) and 60m (elite sprinters)
- cyclical patterning of the arms and legs and has minimal ground contact time (stride frequency is key for this)
what’s the goal for stage 3: max velocity phase
- goal here is to maintain the maximum possible velocity in upright running mechanics
what happens to stride length in the max velocity phase
we have maximized our stride length, it’s a matter of how long you can sustain your turnover
*ex. 400m is physiologically really difficult becauase it’s hard to maintain turnover rate at max velocity for that long
what are the phases of sprinting
stance phase
- intial contact
- initial contact
- take-off
swing phase
- initial swing (get triple extension here)
- mid-swing
- terminal swing
*stride length gets longer, at max velocity most time is spentinthe air
define multi-directional movement
1) whole body horizontal changes of direction such as faking and avoiding
2) whole body vertical changes of direction such as jumping and leaping
3) rapid movement of body parts that control movement of implements in sports such as tennis, squash and hockey
most sports are played in _ plane
a rotational plane
multidirectional speed is first divided into what 4 parts?
- linear (forward)
- linear (backward)
- lateral
- rotational
what is linear (forward) subdivided into?
- acceleration (continuous)
- absolute speed (continuous)
- deceleration (transition)
what is linear (backward) subdivided into?
- backpedal (continuous)
- deceleration (transition)
what is lateral subdivided into?
- shuffle (continuous)
- cutting (transition)
what is rotational subdivided into?
- crossover (continuous or transition)
- open step (transition)
- drop step (transition)
define change of direction
a pre-programmed rapid whole body movement wiht change in velocity and direction of movement
*intersection of athlete/task on venn diagram
*closed skill
define closed skill
skills that do not involve decision making or response
what are the components to establish proper positioning?
1) centre of mass
2) base of support
3) angleofattack
define centre of mass as a component of establishing proper positioning?
- the point within (or sometimes outside) the body where all mass is equidistant
define base of support as a component of establishing proper positioning?
- ground contact points where the COM can reside within, front or behind
define angle of attack as a component of establishing proper positioning?
optimal angle of hip-knee-ankle positioning to produce force
define agility
a rapid whole body movement with change of velocity and direction in response to a stimuli
*open skill (environment component)
define open skill
skills that require decision making and movement in response to a stimuli
why should agility ladders not be called that?
not an agility ladder because they don’t have to make reactive decisions
*could be change of direction ladder
describe closed skills/drills
- take place in a stable, predictable environment
- athlete knows exactly what to do and when
- skills are not affected by the environmentand tend to be habitual
- movements follow set patterns and have a clear beginning and end
describe open skills/drills
- environment is constantly changing
- movements have to be continually adapted
- skills are predominantly perceptual
- sports. Wave drill, Ladder Drills w partner, Closed Drills with a partner
what are the 2 types of anticipation?
temporal and spatial anticipation
describe temporal anticipation
person has to make a motor response coincident with some external event
describe spatial anticipation
person is asked to predict as fast as possible the direction or the landing point of a moving object
list some factors that affect agility
- mobility
- biomechanics
- coordination
- stabilization
- speed
- strength (stabilizing/propulsive)
- ESD
- Elasticity
- Power
- Dynamic Balance
describe things you can improve to influence agility
1) mobility
2) stability
3) balance
4) strength
5) body control
6) elasticity
7) drills
list the components of improving mobility
hips, knees, ankles
list the components of improving stability
torso, hips, shoulders
list the components of improving balance
static, dynamic
list the components of improving strength
hips to torso slings
list the components of improving body control
positioning
list the components of improving elasticity
plyos, skipping
list the components of drills
speed & agility
