ch.19 agility and speed programming

What is Speed in athletic performance?

Speed is the skills and abilities needed to achieve high velocities.

Define Change-of-Direction (COD).

Change-of-Direction (COD) encompasses the skills and abilities required to explosively change movement direction, velocities, or modes in a pre-planned manner (without a reactive component).

What is Agility?

Agility refers to the skills and abilities needed to change direction, velocity, or mode in response to a stimulus.

How is Agility quantified?

Agility is quantified as the sum of COD Ability and Perceptual-Cognitive Ability.

What are the components required for Agility?

Agility requires Strength Capacity, Motor Pattern Efficiency, and the ability to express strength within the specific biomechanical constraints of the sport activity.

Define Rate of Force Development (RFD).

Rate of Force Development (RFD) is the ability to develop maximal force in minimal time, and it serves as an index of explosive strength.

What is Impulse in the context of athletic performance?

Impulse is the product of generated force and the time required for its production, measured as the area under the force-time curve.

What are Ground Contact Times for different movement types?

• Sprinting: 0.09 to 0.11 seconds
• Acceleration Sprinting: 0.17 to 0.20 seconds
• Agility: 0.23 to 0.25 seconds
• Change of Direction: 0.44 to 0.72 seconds.

What is the importance of the Central Nervous System in speed development?

Strength and plyometric training enhance Neural Drive, which increases both the rate and amplitude of electrical impulses sent to target muscles, improving muscle force and RFD.

What benefits does the Stretch-Shortening Cycle (SSC) provide?

The SSC increases mechanical efficiency and impulse via elastic energy recovery, enhancing neuromuscular activation.

What is Complex Training (PAP)?

Complex Training (PAP) alternates SSC tasks with heavy resistance training in the same session to optimize performance.

Describe the Spring-Mass Model (SMM).

The Spring-Mass Model describes how the lower extremities act like springs during running, where elite sprinters produce the majority of their vertical force early in ground contact.

What comprises the Stance Phase in sprinting mechanics?

The Stance Phase includes eccentric braking and concentric propulsion, accompanied by a Flight Phase consisting of recovery and ground preparation.

What are the key characteristics of the Acceleration and Maximal Velocity Phases in sprinting?

• Acceleration Phase (0–20m): Longer ground contact times and forward lean.
• Maximal Velocity Phase (>20m): Short ground contact times with the trunk upright.

What is the relationship between Stride Length and Stride Rate in elite versus novice sprinters?

Elite sprinters have a stride length of 2.70 m and a stride rate of 4.63 steps/sec, while novice sprinters have a stride length of 2.56 m and a stride rate of 4.43 steps/sec.

What are the three core training goals for agility?

• Enhanced perceptual-cognitive ability across tactical scenarios.
• Effective and rapid braking of momentum (eccentric strength).
• Rapid acceleration toward the new direction of travel.

What are some technical coaching cues for agility training?

• Focus visual attention on opponents' upper body.
• Maintain a low center of mass during direction changes.
• Perform natural leg and foot actions during braking.

How can maximum-velocity sprinting be trained?

Maximum-velocity sprinting itself is the most effective training modality for improving running velocity.

What factors influence an athlete's mobility?

Mobility is influenced by the freedom of an athlete's limbs to move through the required range of motion (ROM) to achieve optimal joint angles for force application.