Speed and agility fundementals

Agility

Change of direction with REACTIVE component

Plyometrics

Exercise involving repeated rapid stretching and contracting of muscles to increase muscle power

strength capacity motor pattern efficiency skill

three things that you need for speed and agility

rate of force development

Development of maximal force in minimal time. Typically used as an index of explosive strength

change in force change in time

formula for RFD

impulse

change in momentum. Measured as the area under the force-time curve

ground contact time x force

formula for impulse

20m

how long does the acceleration phase last

Initial Contact Loading Response Midstance Toe Off Pre-swing Mid Swing

all phases of gait phases

initial contact

what phase of running is this

loading response

what phase of running is this

midstance

what phase of running is this

toe off

what phase of running is this

pre swing

what phase of running is this

mid swing

what phase of running is this

.23 -.25

GCT for agility

.44 - .722

GCT for change of direction

.17 - .2

GCT for acceleration

.09 - .11

GCT for max velo

NEURAL DRIVE

Rate and amplitude of impulses being sent from the nervous system to target muscles

muscle spindles

senses muscle stretch. causes muscle activation

golgi tendon organ

senses tendon stretch causes muscle inhibition

Complex Training

Alternating SSC tasks with heavy resistance exercise within the same session

pretension

what may be related to an increase in the sensitivity of associated muscle spindles

2.70

Elite male sprinters stride length

2.56

Novice sprinters stride length

4.63 steps/second

Elite male sprinters stride rates

4.43 steps/second

Novice sprinters lesser stride rate

vertical force during stance phase

the most critical component to improving speed

stance phase

gait phase noted by an Eccentric braking period followed by a concentric propulsive period

flight phase

gait phase noted by Recovery and ground preparation segments of the swing leg

Internal focus

Focuses on the athlete's own body movements

External focus

Focuses on the effect of the movement on the environment

Mobility

Freedom of an athlete’s limb to move through a desired ROM

improper distribution of forces

athlete is stepping out laterally during the drive phase

Cause

drive through the ground

athlete is stepping out laterally during the drive phase

fix

drive elbow down and back

arm movement is tight

Fix

push off angle too high

Athlete jumps the first step or steps over the knee of the stance leg

cause

initiate the movement by driving through the ground. step over ankle not knee keep foot of the swing leg close to the ground

Athlete jumps the first step or steps over the knee of the stance leg

fix

low push off force improper head placement

the athlete gets vertical too fast

cause

push the ground while keeping head in line with spine

the athlete gets vertical too fast

fix

as shins rise so do hips

athlete bending over even though they are in max velocity

fix

low force production and hip mobility

the athlete isnt getting his knees high

cause

misunderstanding of force application

athlete is overstriding

cause

low mobility improper positioning of the pelvis

athlete has chronic hamstring injuries

cause

stop overstriding stop anterior tilt

athlete has chronic hamstring injuries

fix