Strength and conditioning coaching to increase sprint speed Flashcards
What are some of the factors which allow elite sprinters to run so quickly
stride frequency as high as 5Hz
stride length as long as 2.7m
ground contact time as short as 0.1 seconds
Explain the stretch shortening cycle employed during the ground contact phase
eccentric contraction of leg extensors during ground contact to prevent compression of the leg
followed by concentric contraction of the muscles to propel the body forwards
What are the possible reasons for the stretch shortening cycle increasing sprint performance
stored elastic energy in tendons
recruitment of additional motor units
why is it important to flex at the knee as much as possible during the swing phase
bring the mass of the leg closer to the axis of rotation, the hip
reduces the intertia of the leg so makes it easier to flex the hip
why do sprinters land with a dorsiflexed and stiff ankle?
increase tension in achilles tendon
reduce ground contact time
why are sprinters already extending at the hip when their foot lands?
to prevent a decrease in the forward movement of the COM during ground contact
discuss two possible ways of increasing sprint speed
longer stride length, generally what is targeted and what improves the most with training
greater stride frequency, will increase with training but reaches a max at some point
define an impulse
force x time applied
can increase impulse by increasing either
explain the concept of ESD (explosive speed deficit)
difference between amount of force which can be maximally produced and the amount which can be produced within the time constraints
Using ESD, explain why increasing the rate of force development may be more beneficial than increasing the amount of force which can be developed
no use in increasing force generating capacity if no time to exert it
however if can increase rate at which you can exert the force then impulse will increase
explain how you can ‘over-increase’ your stride length
you can increase your stride length to the point where you overstride
this means you land your foot too far infront of your COM and this then increases the breaking force created when you land so overall decreases sprint performance
what two ways can you increase the amount of force generated at ground contact
increasing strength
increase duration of ground contact, however if done for too long you will slow down
How can altering the angle of release increase sprint performance
optamise trajectory
increases stride length bc going forwards not up
Can you increase stride length and keep the same frequency
NO
state exercises which can be used to increase the stiffness of the achilles tendon
squats eccentric calf raise resisted jump depth jump tuck jump
state some exercises that can increase the isometric contraction of the hamstrings and calves
isometric calf raise
depth hold jump
glute bridge
glut and hamstring raise and hold
state exercise which can be used to improve the speed of the backwards swing of the leg during sprinting
deadlift clean and snatch puling foot against the floor B skips Hops and bounds
state some exercises which can be used to improve hamstring conditioning
deadlifts
glute and hamstring raise
nordics
single leg eccentric curling
single leg straight leg hold
state some exercises used to help overcome vertical power
squats
resisted jumps
CMJ
resisted running
state some exercise used to increase ankle stiffness
calf raise
ankle hops
drop jumps with locked anke
resisted running
explain the use of technical running during training
skill which needs practice
increases ability to tollerate high forces
examples include drills, skipping and full speed running
explain the use of tempo running during training
allows person to repeat and perfect skills
conditions tissues
