Linear Speed

720 Exam 2

Linear Speed

The ability to move the body in a straight line as fast as possible (Distance/Time)

Components that influence linear speed

Stride length, stride frequency

Stride Length

The distance covered per step

Stride Frequency

The number of steps taken per unit of time

Start Phase

Explosive acceleration from a static position

Acceleration Phase

Rapid increase in velocity, typically lasts the first 10-15 meters

Maximum Velocity Phase

The athlete reaches and maintains top speed (about 30-60 meters)

Body position

Forward lean during acceleration, more upright during max velocity

Leg Action

Acceleration (emphasis on powerful backward drive and front side mechanics), max velocity (high knee lift, strong front-side mechanics, quick ground contact)

Arm Action

Drives rhythm and balance; shoulders relaxed, elbows about 90º, movement from shoulder joint

Ground Contact

Short, forceful, and directed backward to propel the body forward

Motor unit recruitment

High-speed movements rely on fast-twitch fibers and efficient neural activation

Stretch-shortening cycle

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

Rate of Force Development

High forces in short time frames, essential for quick ground contact and explosive acceleration, trained through plyometrics, olympic lifts, and resisted sprints

Acceleration Training

Short sprints (5-30 meters), resisted sprints

Max Velocity Training

Flying sprints, wicket runs, overspeed training

Strength and Power Training

Squats, olympic lifts, plyometrics

Mobility and Posture Training

Hip flexor, hamstring, and ankle mobility