WK6 Speed, Agility, Reaction Training and Movement Mechanics in Team Sports

Speed

• Definition: Speed is defined as the ratio of distance traveled over time taken, expressed mathematically as:
  ext{Speed} = rac{ ext{Distance}}{ ext{Time}}

• Factors Influencing Speed:

  • Stride Length: The distance covered in one complete stride.

  • Stride Rate: The number of strides taken in a given time frame.

• Improving Speed:

  • Requires thoughtful planning, coaching, and systematic repetition.

  • Effective training modalities include:

  • Repeated sprints

  • Various jumping exercises

  • Weightlifting

  • General conditioning efforts

• Importance in Team Sports:

  • A single football match consists of approximately 30-40 sprints, underlining the need for speed training.

  • Elite athletes necessitate a tailored approach that integrates various training methodologies.

Postural Integrity

• Significance: Maintaining optimal posture during key phases (starting, acceleration, maximum velocity, speed endurance) is crucial for athletes.

• Training Approaches: Incorporating specific drills to enhance postural alignment and integrity during performance.

Limb Mechanics

• Coordinated Action: Effective limb movement (arms and legs) is essential for maximizing force delivery upon ground contact.

• Training Strategy: Initiate with low-velocity drills and gradually progress in intensity.

Movement Efficiency

• Definition: Movement efficiency refers to the energy output relative to the energy input.

• Critical Variables:

  • Force Generated: The total force an athlete can produce.

  • Force Applied: The force directed into the ground or object.

  • Inefficiencies arise when there are imbalances between generated and applied forces.

Effective Force Generation

• Applications in Team Sports:

  • Activities such as running, jumping, and agility maneuvers involve substantial forces applied to the ground or an object (e.g., kicking a ball).

  • Enhancing strength is beneficial for increasing force, but it's not the sole development focus.

General Strength Development

• Progression: Strength qualities must evolve throughout an athlete's career to augment speed.

• Focus Areas: Emphasize optimal points of strength development alongside sport-specific training (e.g., speed strength).

Effective Force Application

• Energy Leakage: Reduced force/speed generation can occur due to energy leaks (e.g., inefficient movement patterns).

• Importance of Efficient Movement: The goal of training is to minimize energy leaks and improve mechanical efficiency

Movement Control and Freedom

• Optimization of Movement: Athletes must balance motion control and freedom to achieve metabolic and mechanical efficiency.

• Common Issues:

  • Excessive trunk movement can lead to energy inefficiencies.

  • High muscle tension can restrict fluid movement, impeding speed execution.

Acceleration Training

• Core Importance: Acceleration is critical for athletes, often considered more valuable than maximum velocity.

• Components of Acceleration:

  • Strength

  • Power

  • Coordination

  • Elasticity

• Acceleration Techniques: Resisted acceleration (against an external load) is beneficial for improving stride length.

Stride Length and Rate

• Key Phases: Stride length is vital during early acceleration; stride rate becomes crucial as speed approaches maximum levels.

• Training Methods:

  • Resisted aids for stride length improvement

  • Assisted techniques for enhancing stride rate.

Change of Direction Speed (CODS) & Agility

• Definitions:

  • CODS: Ability to change direction to a designated location.

  • Agility: Requires both cognitive response and physical capacity to alter direction, responding to stimuli.

• Components of Agility: Training must encompass various factors, including body positioning and force application.

• Agility Development:

  • Implement drills of varied intensity and complexity to train agility effectively.

Coaching Cues for Agility

• Effective Cues for Training:

  • "Push through the ground as hard and fast as possible."

  • "Catch and push through the floor."

  • "Give me an extension like a leapfrog."

  • Focus on hip and torso positioning.

Wrap Up

• Importance of Focused Training: Continuous assessment of core factors such as speed, strength, movement efficiency, and agility is critical in developing proficient athletes in team sports.

• Review Questions: Utilize review questions to reinforce understanding and application of concepts discussed throughout the lecture, aiding in retention and performance improvement for athletes.

• Question 1: What is speed and how is it mathematically defined?

  • Answer: Speed is the ratio of distance traveled over time taken, defined as \text{Speed} = \frac{\text{Distance}}{\text{Time}}.

• Question 2: What are the key factors influencing speed?

  • Answer: Stride length and stride rate.

• Question 3: Name some effective training modalities for improving speed.

  • Answer: Repeated sprints, various jumping exercises, weightlifting, and general conditioning efforts.

• Question 4: What is postural integrity and why is it important for athletes?

  • Answer: Maintaining optimal posture during key phases (starting, acceleration, maximum velocity, speed endurance) is crucial for athletes.

• Question 5: How should training to improve limb mechanics be approached?

  • Answer: Initiate with low-velocity drills and gradually progress in intensity.

• Question 6: What is movement efficiency and why is it important?

  • Answer: Movement efficiency refers to the energy output relative to the energy input. It's important to minimize wasted energy and maximize performance.

• Question 7: What are the critical variables in movement efficiency?

  • Answer: Force generated and force applied.

• Question 8: Can you provide examples of activities in team sports that involve substantial forces applied to the ground?

• Answer: Running, jumping, and agility maneuvers.