Chapter 19 Program Design and Technique for Speed and Agility Training

speed

the skills and abilities needed to achieve high movement velocities; requires the ability to accelerate and reach maximal velocity

change of direction

the skills and abilities needed to explosively change movement direction, velocities, or modes

agility

the skills and abilities needed to change direction, velocity, or mode in response to a stimulus; requires the use of perceptual-cognitive ability in combination with change-of-direction ability

force

In order to execute movement techniques, athletes must skillfully apply ______. Due to limited time to produce _____ during athletic activities, there are two variables that describe _____ relative to the time available to produce _____: rate of _____ development and impulse

Rate of force development

the development of maximal force in minimal time, typically used as an index of explosive strength

impulse

change in momentum resulting from a force, measured as the product of force and time

Force

represents the interaction of two physical objects; a vector quantity, meaning that it has both magnitude (size) and direction

Acceleration

the change in an object's velocity due to movement of mass; the rate at which an object's velocity changes over time

Velocity

describes how fast an object is traveling and in what direction

200

The generation of maximal contraction force takes at least 300ms, while many sport activities consume 0 to ___ms.

Momentum

the relationship between the mass of an object and the velocity of movement; a change in impulse results in a change in _________ and is the cause of an object's movement

braking impulse

In addition to the requirement for acceleration, the production of braking forces over certain periods of time, termed _______ _______, should be considered during change-of-direction and agility maneuvers.

Neural Drive

The rate and amplitude of impulses being sent from the nervous system to the target muscles; may contribute to increases in athlete's rate of force development and impulse generation

plyometric

When discussing the nervous system, what type of training increases excitability of high threshold motor neurons which ultimately enhances neural drive?

Stretch-Shortening Cycle (SSC)

an eccentric-concentric coupling phenomenon in which muscle-tendon complexes are rapidly and forcibly lengthened, or stretch loaded, and immediately shortened in a reactive or elastic manner.

intrinsic

nervous system

The SSC actions exploit two phenomena:

1. ___________ muscle-tendon behavior

2. Force and length reflex feedback to the _______ ________

Complex training

A type of training that alternates SSC tasks with heavy resistance exercises within the same session which enhances their working effect

postactivation potentiation

The basis for the method of complex training is an acute aftereffect phenomenon referred to as ______________ ____________.

Spring-Mass Model

A mathematical model that depicts sprinting as a type of human locomotion in which the displacement of body mass is the aftereffect from energy produced and is delivered through the collective coiling and extension of spring-like actions within muscle architecture

muscle stiffness

When discussing the SMM, as stride frequency increases at a given running speed, one of the most important features of the leg spring is an increase in ______ _________.

neural drive

hip

knee

As sprinting requires an athlete to move at high speeds, strength and conditioning professionals should emphasize the prescription of exercises that have been shown to increase _______ _____ while overloading musculature of the ___ and ____ regions involved in the SSC.

trunk

Body positioning and the ability to maintain strong _____ positions during the deceleration of momentum and reorientation of the body to run in a new direction are critical for performance.

Sprinting

A series of coupled flight and support phases, known as strides, orchestrated in an attempt to displace the athlete's body down the track at maximal acceleration or velocity, usually for brief distances; rapid, unpacked, maximal-effort running of 15 seconds or less

length

frequency

Sprint speed can be increased by an increase in stride ________ or an increase in stride ______________.

vertical

The amount of ________ force applied to the ground during the stance phase may be the most critical component to improving speed.

stride length

Application of force is needed to displace a mass so in sprinting, ________ _______ represents the displacement of mass.

stride rate

Since contact with the ground is needed to continue force production and subsequent alterations in velocity, increasing the ______ ____ would theoretically maximize the time available to produce force.

rate of force development

Successful sprinters tend to have longer stride lengths as a result of properly directed forces into the ground while also demonstrating a more frequent stride rate. These findings suggest that ____ __ _____ ____________ and proper biomechanics are two of the primary limiting factors influencing sprint performance.

start acceleration top speed

Linear sprinting involves a series of subtasks - the _____, _____________, and ___ ______; These phases are technically distinct, they all require the athlete to volitionally move the lower limbs at maximal speeds through a series of stance and flight phases.

ground support times

SSC

With regards to training goals of sprinting, one should emphasize brief _______ ________ ______ as a means of achieving rapid stride rate as well as emphasizing the further development of the ___ as a means to increase the amplitude of impulse for each step of the sprint

agility

Athletes improve change-of-direction ability through development of a number of physical factors and technical skills during a variety of speeds and modes of movement. The development of ________ also requires improving perceptual-cognitive abilities in relation to the demands of the sport.

Change-of-direction ability

This ability is a combination of the ability to decelerate, reorient the body to face or partially face the direction of intended travel, and then explosively reaccelerate;

perceptual-cognitive ability

There are several factors that are components of this ability which are: visual scanning, anticipation, pattern recognition, knowledge of the situation, decision making time and accuracy, and reaction time.

Visual Focus

Body Position During Braking and Reacceleration

Leg Action

Arm Action

There are four technical guidelines listed in the book for change of direction and agility. What are they?

1.

2.

3.

4.

agility

The three goals of _______ performance are:

1. enhanced perceptual-cognitive ability in various situations and tactical scenarios

2. effective and rapid braking of one's momentum

3. rapid reacceleration toward the new direction of travel

rate coding

When looking at methods of developing speed, sprinting requires near-maximum to maximum muscle activation, which depends on high central nervous system activity. This activity is often referred to as ____ ______.

specificity

When looking at methods of developing speed, the transfer of strength improvements to sprinting may require an emphasis on the ___________ of training.

Mobility

The freedom of an athlete's limb to move through a desired range of motion, whereas flexibility is a joint's total range of motion.

freedom of movement

When looking at methods of developing speed, an athlete may possess the physical characteristics necessary to yield high rates of force in a short amount of time, but compromises in a joint's _______ __ ________ will result in misplaced forces.

eccentric

When looking at methods of developing agility, the strength development is similar to how one would develop speed. There should be additional development on the __________ strength of the athlete as well due to the large braking forces during change-of-direction and agility movements.

perceptual cognitive

When looking at methods for developing agility, agility activities should begin by adding a ___________-__________ component to common close skill change-of-direction drills. This could include a generic stimulus such as a whistle, a coach command, or a flashing arrow or light.

periodization

a strategic manipulation of an athlete's preparedness through the employment of sequenced training phases defined by cycles and stages of workload

Exercise Interval

the duration or distance over which a repetition is executed

Exercise Order

The sequence in which a set of repetitions is executed

Frequency

the number of training sessions performed in a given time period (day or week)

Intensity

The effort with which a repetition is executed (% of maximum)

Recovery Interval

The time period between repetitions and sets

Repetition

the execution of a specific workload assignment or movement technique

Series

a group of sets and recovery intervals

Set

a group of repetitions and rest intervals

Volume

the amount of work (three sets of five reps) performed in a given training session or time period

Work-to-rest ratio

The relative density of exercise and relief intervals in a set, expressed as a ratio

Volume Load

The density of volume performed at prescribed intensities-for example, three sets of five reps at 100kg results in a _______ ____ of 1500kg

force faster

Elite sprinters produce large amounts of _____ within a short amount of time which allows the sprinter to produce stride lengths at a ______ rate.

short long

A ______ to _____ method of sprint training is a conceptual progression that attempts to merge the relationship between larger rates of acceleration and greater sprint velocities.

periodized

The development of agility is best achieved using a __________ programming method.

Step 1

The following is what step in the development of agility:

Perform a needs analysis of the sport and match tests appropriately to assess these qualities.

Step 2

The following is what step in the development of agility:

Determine strengths and weaknesses by comparing results as a standardized score to performance standards or team mean

Step 3

The following is what step in the development of agility:

Plan the development of a primary area of need and a secondary are of need for the athlete

Step 4

The following is what step in the development of agility:

Distribute the time available for this development based on need identification

Step 5

The following is what step in the development of agility:

Provide a preliminary plan for transition of percent distribution through the training blocks.

the relationship between force and time

What does the term impulse refer to?

a. the relationship between power and velocity

b. the relationship between acceleration and velocity

c. the relationship between force and velocity

d. the relationship between force and time

larger, shorter

Elite sprinters produce ___________ forces in a ___________ ground contact time as compared to their novice counterparts.

a. larger, longer

b. similar, shorter

c. larger, shorter

d. smaller, longer

the amount of vertical force produced during the stance phase

In upright sprinting, an athlete's stride length is largely dependent on _____________.

a. the amount of vertical force produced during the stance phase

b. the athlete's flexibility

c. the athlete's stride rate

d. the amount of horizontal force produced during the toe-off of the stance phase

agility

Drills or tests that require the athlete to move rapidly in response to a stimulus such as a whistle, arrow, or opponent are best for measuring which of the following?

a. change of direction

b. maneuverability

c. agility

d. acceleration

eccentric strength

Select the aspect of training that requires additional emphasis when the aim is to improve change-of-direction ability.

a. strength

b. eccentric strength

c. reactive strength

d. rate of force development