speed training Flashcards
what are the components of running speed?
1) acceleration phase
2) running speed (stride frequency x stride length)
3) running technique
be able to provide tips/drills to train each of the above
what are some ways to train the acceleration phase?
train the shoulders & hip flexors
- creates forward momentum
- creates longer leg swing phase
“horizontal to the ground”
- 45 degree lean
- opposite ground reaction force
- lean forward opposed to up
how does training the shoulders create longer leg swing phase?
goes in opposite direction, propelling you forward
explain the importance of shoulder hypertrophy for speed training
your legs can only move as fast as your arms can keep up
give a specific example of how to train acceleration
uphill sprints
- creates resistance
- stimulates forward lean
what consists of running speed?
combination of:
- stride frequency (rate of turnover)
- stride length (distance traveled per stride)
explain the crural index
the ratio of the lower leg compared to the thigh
- long lower leg in comparison to the thigh = high crural index = better for running speed
- opposite better for strength
give a specific example of how to increase stride frequency
sprint assisted training
- **downhill running **
- slingshot drills
- fast feet drills
are sling-shot drills beneficial for the person in the front or back?
person in the back because the pulling & voluntary contrations = an increase leg turnover rate
explain the importance of the hurdle height for fast feet drills
because it engages more hip flexor movement if they are higher
can you explain this training progression?
the second image engages hip flexors more
explain how to use agility ladders for stride frequency
- always remind athletes to get knees up
- do not line up too close to the ladder because the athlete should always have running head start so they come into the ladder with speed = more challenging = increase leg turnover
what are ways to increase stride length?
- strengthen hip flexors
- strengthen hamstrings
- increase hamstring and gluteal flexibility
why is stengthening hip flexors beneficial to increase stride length?
higher the knee goes, the more distance covered
why is stengthening hamstrings beneficial to increase stride length?
slow (brake) the lower limb at the last moment possible
why is an increase in hamstring and gluteal flexibility beneficial to increase stride length?
to ensure large ROM, more ground covered per stride
- produces less resistance to drive leg forward = more ground covered per stride
can you explain the pulled hamstring when sprinting?
flexibility important to cover as much ground per stride
what should you look for in a proper running technique?
forward arm swing
- not side-to-side
high forward knees
- knees should not flare out to the sides
balls of feet
- no forward push from a flat foot
strengthen the core
- prevent ‘counter-rotation’ of the torse from arm swing
how would you design a speed workout?
workouts performed when body is fully recovered
- prevent negative feedback
proper technique should be taught
- improved run technique alone can improve speed
adequate rest between sets
- W:R >1.5 (ensure ATP recovery between reps)
should vary workouts
- speed/power workouts require 100% intensity, this can’t be done every workout
what are some not so obvious training tips?
core/trunk muscles
- effectve force transfer
hip flexors (psoas major, iliacus to lift leg up)
- driving leg forward
hamstring strength
- decelerate the lower limb at last second to ensure a long stride
shoulder power
- increase arm swing
hamstring and glute flexibility
- ensure a longer stride
