EXSC 720: Linear Speed

CP 9, Midterm 2

Linear speed

ability to move the body in a straight line as fast as possible

distance / time

Components influencing linear speed

stride length & stride frequency

Stride length

Distance covered per step

Stride frequency

Number of steps taken per unit of time

Sprinting phases

Start

Acceleration

Maximal velocity

Start phase

Explosive acceleration from a static position

Acceleration phase

rapid increase in velocity; lasts first 10-15 m

Forward lean; powerful backward drive

Max velocity phase

athlete reaches & maintains top speed; 30-60 m

Upright position; high knee lift, strong front-side mechanics, quick ground contact

Arm action

Rhythm & balance, elbows 90º, movement comes from shoulders

Ground contact

short, forceful, directed backward

Stretch shortening cycle (SSC)

Elastic energy, reflexive muscle action, improve force output in minimal time

Rate of force development (RFD)

high forces in short time frames, explosive acceleration

trained through plyos, Olympic lifts, and resisted sprints

Acceleration training

short sprints, resisted sprints

Max velocity training

flying sprints, wicket runs, overspeed training

Strength & power training

squats, olympic lifts, plyos

Mobility & posture training

Hip flexor, hamstring, ankle mobility