Training for Speed, Agility, and Force

Speed

  • Speed is a measure of how fast an object is moving.

  • To calculate speed, you need to know the distance traveled and the time taken.

  • The equation for speed is: speed=distancetimespeed = \frac{distance}{time}

  • "Speed" in skills refers to producing skilled movements at race speed, particularly the speed of body parts like arms and legs.

  • Mastery of a skill means performing it efficiently at a high cadence.

  • Speed is typically measured in meters per second (m/s) in science.

  • Distance is measured in meters (m), sometimes in kilometers (km).

  • To convert kilometers to meters, multiply by 1000 (e.g., 10 km=10×1000=10,000 m10 \, km = 10 \times 1000 = 10,000 \, m).

  • Time is measured in seconds (s).

Speed Tests

  • Examples of sprint tests:

    • 10m sprint test: Measures speed over 10 meters.

    • 20m sprint test: Measures speed over 20 meters.

    • 30m sprint test: Measures speed over 30 meters.

    • 40 Yard Sprint Test: A common test to measure speed.

Training Methods for Speed

  • Runners use various methods to improve speed:

    1. Interval training: A popular method.

    2. Adding sprints into long runs.

    3. Using lightweight running shoes and gear.

    4. Skipping rope workouts.

    5. Strength building.

Agility

  • Agility is the ability to rapidly change body direction, accelerate, or decelerate.

  • It is influenced by balance, strength, coordination, and skill level.

  • Agility improvement starts with developing an adequate base of strength and conditioning.

  • Three types of agility:

    • Type I Agility (Enterprise Agility)

    • Type II Agility (Collaborative Agility)

    • Type III Agility (Relational Agility)

  • Agility is commonly used in invasion sports like basketball, handball, and football.

  • Agility or nimbleness involves quickly changing the body's position by integrating isolated movement skills, using balance, coordination, speed, reflexes, strength, and endurance.

Agility Tests

  • T-Test:

    • A key agility test used in many sports.

    • Combines forward, lateral, and backward movements.

    • Administered as originally set out by Semenick.

  • Illinois Agility Test:

    1. Arrange cones in a 10m×5m10m \times 5m rectangle with 4 cones down the middle.

    2. Start face down on the floor.

    3. Run around the cones as fast as possible.

    4. Time the test in seconds and compare against a rating scale.

Improving Agility

  • Training with 1v1 contests and small-sided games (SSG) helps develop agility holistically.

  • Pre-planned Change of Direction (COD) activities can be part of an agility training program.

  • Agility training exercises:

    1. Lateral Plyometric Jumps: Build explosive power, balance, and coordination using body weight.

    2. Forward Running, High-Knee Drills.

    3. Lateral Running, Side-to-Side Drills.

    4. Dot Drills.

    5. Jump Box Drills.

    6. L Drills.

    7. Plyometric Agility Drill.

    8. Shuttle Runs.

T-Test Diagram and Ranking

  • Diagram showing cone placement with distances of 5m and 5m.

  • Illinois Agility Test Diagram cones: 10m, 5m, 3.3m

  • Start/finish line indicated

  • Ranking Categories:

    • Excellent, Good, Average, Fair, Poor

  • Males (seconds) / Females (seconds) - examples:

    • Excellent: Males <9.50, Females <10.50

    • Good: Males 9.51-10.50, Females 10.51-11.50

    • Average: Males 10.51-11.50, Females 11.51-12.50

    • Fair: Males 11.51-12.50, Females 18.2-18.3 / Females 21.8-23.0

    • Poor: Males >11.50, Females >12.50 / Males >18.3 Females >23.0

Forces

  • A force is a push or pull on an object.

  • Net force is the sum of all forces acting on an object.

  • When there is a net force on an object, the object will change speed in the direction of the net force.

  • When a net force acts on an object, the object changes speed in the direction of the net force. Acceleration indicates how much it speeds up or slows down.

  • Effects of force:

    • Start movement

    • Speed up (acceleration)

    • Slow down (deceleration / retardation)

    • Stop movement

    • Change direction

    • Change shape

  • Contact forces require objects to touch:

    • Friction

    • Tension (e.g., stretched rubber band)

    • Reaction force (e.g., upward force on feet when standing)

  • Non-contact forces do not require objects to touch:

    • Gravity

    • Magnetism

    • Forces between charged particles

Measuring Forces

  • A newton spring balance (newton meter) measures forces.

  • It contains a spring connected to a metal hook.

  • The spring stretches when force is applied.

  • The greater the force, the longer the stretch and the bigger the reading.

  • One newton (1 N) is the force needed to lift an average-sized apple.

  • The unit of force is the newton (N), named after Sir Isaac Newton.

  • Newton is famous for his three laws of motion and explanation of gravity.


Term 1: What is speed?
Definition 1: Speed is a measure of how fast an object is moving.
Term 2: What is the equation for speed?
Definition 2: The equation for speed is: speed=distancetimespeed = \frac{distance}{time}
Term 3: What units are typically used to measure speed in science?
Definition 3: Speed is typically measured in meters per second (m/s) in science.
Term 4: Name three sprint tests to measure speed.
Definition 4: 10m sprint test, 20m sprint test, 30m sprint test
Term 5: List three training methods for speed.
Definition 5: Interval training, adding sprints into long runs, using lightweight running shoes and gear
Term 6: What is agility?
Definition 6: Agility is the ability to rapidly change body direction, accelerate, or decelerate.
Term 7: What influences agility?
Definition 7: Balance, strength, coordination, and skill level influence agility.
Term 8: Name three types of agility.
Definition 8: Type I Agility (Enterprise Agility), Type II Agility (Collaborative Agility), Type III Agility (Relational Agility)
Term 9: Name two agility tests.
Definition 9: T-Test and Illinois Agility Test
Term 10: Describe the T-Test.
Definition 10: A key agility test used in many sports that combines forward, lateral, and backward movements, administered as originally set out by Semenick.
Term 11: Describe the Illinois Agility Test.
Definition 11: Arrange cones in a 10m×5m10m \times 5m rectangle with 4 cones down the middle. Start face down on the floor. Run around the cones as fast as possible. Time the test in seconds and compare against a rating scale.
Term 12: List four agility training exercises.
Definition 12: Lateral Plyometric Jumps, Forward Running High-Knee Drills, Lateral Running Side-to-Side Drills, Dot Drills
Term 13: What is a force?
Definition 13: A force is a push or pull on an object.
Term 14: What is net force?
Definition 14: Net force is the sum of all forces acting on an object.
Term 15: List six effects of force.
Definition 15: Start movement, Speed up (acceleration), Slow down (deceleration / retardation), Stop movement, Change direction, Change shape
Term 16: Give three examples of contact forces.
Definition 16: Friction, Tension (e.g., stretched rubber band), Reaction force (e.g., upward force on feet when standing)
Term 17: Give two examples of non-contact forces.
Definition 17: Gravity and Magnetism
Term 18: How do you measure forces?
Definition 18: A newton spring balance (newton meter) measures forces. It contains a spring connected to a metal hook. The spring stretches when force is applied. The greater the force, the longer the stretch and the bigger the reading.
Term 19: What is the unit of force?
Definition 19: The unit of force is the newton (N).