Program Design: Speed & Agility

speed

the skills and abilities needed to achieve high movement velocities

agility

skills and abilities needed to explosively change movement velocities or modes

all about changes in direction, starting, stopping

speed and agility do not have to be anaerobic only

agility can include things like jumping over roots in a 13.1 trail run

speed-endurance

ability to maintain maximal movement velocities or repeatedly achieve maximal accelerations and velocities

(6+ seconds)

special endurance

the ability to repeatedly perform max or near max efforts in competition specific exercises

reactive ability

of neuromuscular system/internal neuromuscular pathways

characteristic of explosive strength exhibited in SSC actions that can be improved through reactive-explosive training

reaction time

hearing/visual processing ability

relatively untrainable and correlated poorly with movement action time or performance in many explosive events

ex: auditory reaction time of a sprinter

exercise/work interval

duration or distance over which a repetition is executed

exercise order

sequence in which a set of repetitions is executed

exercise relief

relative density of exercise and relief intervals in a set

work: rest ratio

frequency

number of training sessions performed in a give time period

e.g., day or week

intensity

the effort with which a repetition is executed

relief/recovery/rest interval

time period between reps and sets

repetition

execution of specific work-load assignment or movement technique

series

group of sets and relief intervals

set

group of reps and relief intervals

volume

amount of work performed in a given training session/time period

adaptive ability

modification of action sequence upon observation or anticipation of novel or changing conditions and situations

balance

static and dynamic equilibrium

combinatory ability

coordination of body movements into a given action

differentiation

accurate, economical adjustment of body movements and mechanics

orientation

spatial and temporal control of body movements

reactiveness

quick, well-directed response to stimuli

rhythm

observation and implementation of dynamic motion pattern, timing, and variation

key points of agility and speed training

movement techniques involve task-specific application

athletes must skillfully apply force

strength and conditioning professionals should identify the target activity’s requisite skills and abilities

strength-shortening cycle (SSC): eccentric-concentric coupling phenomenon in which muscle-tendon complexes are rapidly and forcibly lengthened or stretch loaded and immediately shortened in a reactive/elastic manner

training activities aimed at improving SSC performance should fulfill 2 criteria

1. skillful, multi-joint movements that transmit forces through the kinetic chain and exploit elastic-reflexive mechanisms

2. structured around brief work bouts or clusters separated by frequent rest pauses

Types of strength in Speed & Agility

special strength

specific strength

special strength

produced by movements with resistance that incorporates the joint dynamics of the skill

exercises that isolate and overload the exact muscle groups, contraction types (like the stretch-shortening cycle), and force vectors used in sprinting or cutting, using external resistance or modified constraints

teaches the central nervous system to apply high amounts of force into the ground in the same direction and posture

ex: sled marching

specific strength

produced by movements with resistance that are imitative of the joint action

manifestation of strength directly inside the unmodified movement pattern of the sport or competitive task itself

ex: sled running

running speed: training goals

minimize braking forces at ground contact → emphasize brief ground support times as a means of achieving rapid stride rate

emphasize functional training of the hamstring muscle group

eccentric knee flexor strength → common limiting factor in leg recovery as it swings forward

how to minimize braking forces at ground contact?

done via mechanics: joint dynamics, joint position stride length

top questions to consider in developing agility and direction change

1. do you have SL strength

2. can you decelerate

3. can you land with stability

Progressive evaluation of deceleration ability

2nd gear deceleration (1/2 speed) → stop in 3-4 steps

3rd gear deceleration (3/4 speed) → stop in 5-6 steps

4th gear deceleration (full speed) → stop in 7-8 steps

technical consideration in sprinting

acceleration → transition → maximal velocity

Important determinants of running performance over any distance

ground contact times

power

impulse

reactive ability

skill classification: general vs special

general: Basic, foundational movement patterns that children learn early in life

• running, jumping, throwing

specific: advanced, refined movements adapted from fundamental skills for a specific sport, game, or discipline; require higher precision, tactical awareness, and specialized practice

• tennis serve, basketball layup

skill classification: open vs closed

Open: unstable, unpredictable, and changing environment; athlete must constantly react and adapt

• timing is usually externally paced (dictated by opponents, a ball, or teammates)

closed: performed in a stable, predictable, and stationary environment; environment does not change while you execute the skill, and the timing is self-paced

skill classification: continuous vs discrete

discrete: movements that have a clear, distinct beginning and end; usually brief in duration

• ex: kicking a soccer ball once, or a golf swing

continuous: movements that have no obvious or arbitrary beginning and end

• action is repetitive, flowing, and can be maintained for a long time

• ex: swimming, cycling, running

primary methods of developing speed and agility

• primary method = execution of sound movement technique in specific task

• initially, athletes should perform tasks at submaximal learning speeds to establish proper mechanics

• as they progress toward mastery, task performance speed increases to max/comp. speed

secondary methods of developing speed and agility

1. sprint resistance

2. running downhill

3. sprint assistance

sprint resistance

objective: provide resistance without arresting the athlete’s movement mechanics

primarily as a means of developing explosive strength and stride length

use resistance to help with overload BUT make sure weight is not altering mechanics

running downhill

increases eccentric stress/breaking forces

increase turnover rate

increase top speed

sprint assistance

gravity-assisted running

high speed towing achieving an overspeed effect

tertiary methods of developing speed and agility

mobility

strength

speed-endurance

when to conduct speed and agility tasks

early in training session

maximize the quality of learning and training effects