Speed training Flashcards
Components of speed (2)
acceleration
max velocity
Acceleration
phase of sprint where the athlete is increasing their velocity
MV
fastest an athlete can sprint
Sprinting Technique efficiency depends on: (3)
Posture
Arm action
Leg action
Speed drills (3)
speed ladder
hurdles
technique exercises
Agility
changes in direction
deceleration
Sprint assisted training effects(3)
Improve stride frequency
Short stretch cycle
achieve higher velocities
Sprint resisted training effects(3)
- Increases hip extensor strength
- Improves acceleration
- Recruits more muscle fibres via greater neural activation results in improved stride length
weighted sled load
Heavy group
Light group
Max velocity reduction
30%
10%
High speed treadmill sprint programme
- Acclimation speed
- Entry practice speed
- Improved stride rate & length speed
- 90% of max
- 75,90, max
- 1.5-3 km/hr and 5-6.5 km/hr above maximum speed
High speed treadmill sprint programme repetitions
Acclimation
Entry practice
Improved stride rate& length
- 6-20 @ 2-min intervals for 10 sec
- 10-30 sec for 2 sec
- 2-6 for 3-5 sec allowing full recovery after each sprint.
6 areas to train
- Reaction to signal/stimulus
- Capacity to accelerate
- Capacity to re-adjust
- Achievement of maximum speed
- Capacity to maintain maximum speed
- Capacity to limit endurance factors on speed
Factors influencing speed (5)
FT fibres MF length MF shape Mobility Technique
Physiological speed training responses (4)
- Muscles become acidic
- Decrease in PCr concentration
- Excessive loss of K+ ions from contracting muscles to the blood- which impairs the ability to transmit electrical signals
- Reduction in Ca2+
Speed training physiological adaptations (6)
- Increased leg strength
- Increased motor unit sync
- Increase key enzymes PFK
- Control of calcium
- Deals with increased acid load
- Improved ability of muscle to retain K+ which facilitates continued electrical transmission
