Strength and conditioning coaching to increase sprint speed

Question 1

What are some of the factors which allow elite sprinters to run so quickly

Answer 1

stride frequency as high as 5Hz

stride length as long as 2.7m

ground contact time as short as 0.1 seconds

Question 2

Explain the stretch shortening cycle employed during the ground contact phase

Answer 2

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

Question 3

What are the possible reasons for the stretch shortening cycle increasing sprint performance

Answer 3

stored elastic energy in tendons

recruitment of additional motor units

Question 4

why is it important to flex at the knee as much as possible during the swing phase

Answer 4

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

Question 5

why do sprinters land with a dorsiflexed and stiff ankle?

Answer 5

increase tension in achilles tendon

reduce ground contact time

Question 6

why are sprinters already extending at the hip when their foot lands?

Answer 6

to prevent a decrease in the forward movement of the COM during ground contact

Question 7

discuss two possible ways of increasing sprint speed

Answer 7

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

Question 8

define an impulse

Answer 8

force x time applied

can increase impulse by increasing either

Question 9

explain the concept of ESD (explosive speed deficit)

Answer 9

difference between amount of force which can be maximally produced and the amount which can be produced within the time constraints

Question 10

Using ESD, explain why increasing the rate of force development may be more beneficial than increasing the amount of force which can be developed

Answer 10

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

Question 11

explain how you can ‘over-increase’ your stride length

Answer 11

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

Question 12

what two ways can you increase the amount of force generated at ground contact

Answer 12

increasing strength

increase duration of ground contact, however if done for too long you will slow down

Question 13

How can altering the angle of release increase sprint performance

Answer 13

optamise trajectory

increases stride length bc going forwards not up

Question 14

Can you increase stride length and keep the same frequency

Answer 14

NO

Question 15

state exercises which can be used to increase the stiffness of the achilles tendon

Answer 15

squats 
eccentric calf raise 
resisted jump 
depth jump 
tuck jump

Question 16

state some exercises that can increase the isometric contraction of the hamstrings and calves

Answer 16

isometric calf raise
depth hold jump
glute bridge
glut and hamstring raise and hold

Question 17

state exercise which can be used to improve the speed of the backwards swing of the leg during sprinting

Answer 17

deadlift
clean and snatch 
puling foot against the floor
B skips 
Hops and bounds

Question 18

state some exercises which can be used to improve hamstring conditioning

Answer 18

deadlifts
glute and hamstring raise

nordics
single leg eccentric curling

single leg straight leg hold

Question 19

state some exercises used to help overcome vertical power

Answer 19

squats
resisted jumps
CMJ
resisted running

Question 20

state some exercise used to increase ankle stiffness

Answer 20

calf raise
ankle hops
drop jumps with locked anke
resisted running

Question 21

explain the use of technical running during training

Answer 21

skill which needs practice
increases ability to tollerate high forces

examples include drills, skipping and full speed running

Question 22

explain the use of tempo running during training

Answer 22

allows person to repeat and perfect skills

conditions tissues