Lecture 15 - Speed

Speed

• ability to accelerate and reach maximal velocity

Agility

• ability to change direction, velocity, or mode in response to a stimulus

Neural Drive’s Influence on speed and agility

• accurate selection and regulation of motor units

• rate and amplitude at which action potentials are sent

  • increases muscle force production and RFD

• training this increases the body’s ability to transfer it to other sport skill

Stretch Shortening Cycle’s Influence on speed and agility

• gives that “bounce” effect

• acutely —> increases mechanical efficiency and power via elastic energy recovery

• chronically —> increases muscle stiffness & enhances neuromuscular activation

• training it prepares the muscles to receive high loads

Biomechanics influences on speed and agility

• greater stride length working on technique and mobility

• training to improve this allows for more efficient full range of motion for best execution of skill

Reaction time influence on speed and agility

• Ability to react to a stimulus and initiate movement quickly

» eg. Starting gun, opponents move

• Many influences on speed come together at this point to dictate the

outcome of a reaction

• Training with multiple cues help improve athlete’s reaction speed

Training goals for speed

• short ground contact times (requires explosive strength)

• Strength, speed, and mobility training

  • sprinting & plyometrics

  • maximal strength training, weightlifting, plyometrics

Training goals for agility

• improve ability to change direction and perceptual-cognitive ability

• plyometrics, reactive drills (p-c ability)

• eccentric strength training, plyometrics

Sprinting

3 Subtasks

1. Start

2. Acceleration

3. Top Speed

• improving stride rate is related to decreasing recovery time, the time it takes to get the foot off the ground and then back to the ground.

Improving sprinting

Must improve at least one of the following areas:

• number of steps the athlete takes per s (stride frequency)

• effectiveness of each ground contact (stride length)

Overspeed training

• use aids to allow athletes to run at higher than normal speeds

• can increase stride rate but not the best to use often bc can result in inefficient stride mechanics

Resistance Training

• using resistance such as sled tows/incline sprints

• overloading the acceleration phase may increase RFD w each ground contact

• 10% BW for sprints

• 20-30% BW for field athletes

Plyometrics

• focuses on explosive strength (speed-strength)

• rapid eccentric muscle action which stimulates the stretch reflex and storage of elastic energy for greater force production on subsequent concentric action

Ballistics

• “throw training”

• ex: wall balls

• different from plyometrics because it emphasizes concentric action

Safety in plyos and ballistics

• proper landing technique essential

• must have good balance

• ability to squat 1.5x their BW is an outdated metric and isn’t necessarily a requirement anymore

• people over 220lb should not perform drop jumps from more than 18”

Intensities of Plyos and Ballistics

Low:

 Skipping, hopping, low jumps, low step jumps

 Close up (3-5 yds) throws with light med ball (4-6lbs)

Medium:

 Low drop jumps, vertical jumps, long jumps, high step jumps

 Med distance (6-10 yds) throws with medium med ball (8-12lbs)

High:

 Depth jumps, bounding, single leg jumps

 Far (11+ yds) throws with heavy med ball (14-16lbs)

Program Design for Plyos and Ballistic

Frequency:

- Off-season: 2-3 sessions/wk

- Pre-season: 1-2 sessions

- In-season: 1 session (lowest in season)

Volume:

- Beginner: 80 - 100 contacts

- Intermediate: 100 - 120 contacts

- Advanced: 120 - 140 contacts

Rest:

- 5-10 sec between reps

- 2-3 min between sets

- 48-72 hrs between sessions

Program length: 6 - 10 wks

Common Speed Exercises

Plyometrics:

 Vertical Series: box jumps, tuck jumps, hurdle jumps

 Horizontal Series: long jumps, single leg long jumps, bounds

 Lateral Series: two-feet side jumps, side to side jumps, single-leg side jumps, single leg side to side bounds

Ballistics:

 Upper Throws: overhead throw, chest throw, step overhead throw, step chest throw, side throw

 Lower Throws: squat throw, long jump throw, scoop back throw

Sprint Mechanics:

 Sprint Power Series: straight leg bound, skips for height, skips for distance, incline work

 Cadence Series: high knees, butt kicks, combinations

Speed Work Format

• Focus on the development of the body in all planes and directions of motion

  • balance sprint work, jump training, and throwing exercises

    • jumping: 2-3 ex

    • throwing: 2-3 ex

    • sprinting mechanics: 5-6 ex