S+C Chapter 19- Speed, agility and Speed endurance

Sprint speed =

Step length x Step frequencu

Acceleration Phase

forward lean, shorter stride, more vertical force

Max velocity Phase

upright posture, high stride frequencu

Agility

ability to change direction quickly while reacting to stimuli

COD training

ability to decelerate, reorientate body to face the direction of intended travel then explosively reaccelerate 

Resisted sprinting

used to increase acceleration phase force

Overspeed training

used to increase stride frequencu

Stride mechanics

knee drive, foot placement, dorsiflexion

Arm action in sprint

arm drives opposite leg; contributes to stride frequencu

Sprint resistance training types

sled pulls, parachute, uphill sprints

Impulse

change in momentum resulting from a force, force x time 

Basic objective of training for impulse

move force time curve up and to the the left

Rate of force development

maximal force in minimal time

increase in neural drive benefits

increase rate of which action potential occur, increase in both muscular force and rate of force production

Stretch shortening cycle (SSC)

muscle tendon complexes are rapidly lengthened or stretched and immediately shortened 

SSC - Acute effects

increase mechanical efficiency and impulse via elastic energy recovery

SSC - Chronic effects

Upregulate muscle stiffness and enhance neuromuscular activation

Spring mass model

body acts as a spring

Plant phase in change of direction movement

transition between deceleration step and acceleration step

Body positioning of plant phase

ability to maintain strong trunk positions during the deceleration of moment, and reorientation of the body to run in a new direction

Running speed training goals

high levels of explosive strength developed through consistency exposure to speed training and properly designed strength training programs

Perceptual- cognitive ability 

visual scanning, anticipation, pattern recognition, knowledge of situation, decision making time, accuracy, reaction time

Development of COD ability

through physical factors and technical skills during a variety of speeds and modes of movement

Development of agility

requires improving perceptual cognitive abilities in relation to their sport

Technical guidelines and coaching suggestions for COD

visual focus, body position during braking and reaccelerating, leg action, arm action

Rate of coding for sprinting

reaching near maximum muscle activation that depends on high CNS activity

Methods of developing speed

strength and mobility

Methods of developing agility - Perceptual cognitive ability

agility activities should begin by adding perceptual - cognitive components to common closed skill change of direction drills

Frequency

number of training session performed in a given time period

intensity

amount of effort each rep is executed with

rest interval

time period between reps and sets

repetition

execution of a specific work load assignment to movement technique

series

group of sets and relief intervals

set

group of reps and rest periods

volume

amount of work performed in a training session or time period

work to rest ratio

relative density of exercise and rest period presented as a ratio