1
Q
What is speed
A
The skills & abilities needed to achieve high movement velocities.requires the ability to accelerate & reach maximal velocity.
2
Q
what is change of direction
A
The skills & abilities needed to explosively change movement direction, velocities, or modes.
is the physical capacity to change direction while decelerating & then reaccelerating, sometimes using a different mode of travel.
3
Q
what is agility
A
The skills & abilities needed to change direction, velocity, or mode in response to a stimulus.requires the use of perceptual–cognitive ability in combination with change-of-direction ability.
4
Q
what requires the ability to accelerate & reach maximal velocity.
A
speed
5
Q
what is the physical capacity to change direction while decelerating & then reaccelerating, sometimes using a different mode of travel.
A
change of direction
6
Q
what requires the use of perceptual–cognitive ability in combination with change-of-direction ability.
A
agility
7
Q
Within sport, high-speed human locomotion can be categorized as:
A
linear:
- Sprinting
- Track and field events
- Game-based contexts (open-field running)
multidirectional
- Team sports
- Changes of direction predominate
8
Q
What limits speed, change of direction, & agility?
A
The effective application of force.
9
Q
Which factors affect an athlete’s success in the explosive movements involved in speed, change of direction, & agility?
A
Athlete’s strength capacity, &
Athlete’s ability to use this strength within the constraints of the activity.
10
Q
To execute movement techniques, athletes must apply
A
force: mass x acceleration
11
Q
During most athletic activities, there is a limited amount of
A
time available to produce force.
12
Q
what are the 2 Variables That Describe Force Relative to the Time Available to Produce Force
A
rate of force development and impulse
13
Q
Physics of Sprinting, Change of Direction, & Agility
A
Force
-> Vector quantity (magnitude + direction).
-> Represents the interaction of two physical objects.
Speed
-> Scalar quantity.
-> Rate at which an object covers a distance.
Velocity
-> Vector quantity (magnitude + direction).
-> Describes both how fast an object is traveling & in what direction.
Acceleration
-> Rate at which an object’s velocity changes over time.
-> Change in an object’s velocity due to movement of mass.
Deceleration
-> Describes a change from a higher to a lower velocity.
14
Q
what is typically used as an index of explosive strength
A
rate of force development
15
Q
rate of force development can be described as the__
and useful for?
A
change in force divided by the change in time.
May be a more useful measure of an athlete’s explosive ability in sport settings where success is restricted to timing of movement.
16
Q
Figure 19.1
A
-> Performance of Functional Movements
Force is typically applied very briefly.
Often for 0.1 to 0.2 seconds.
-> Absolute Maximum Force Development
May require 0.6 to 0.8 seconds.
the trained athlete will show curve increasing, the untrained will reach almost a plateau near 300 ms
the explosive ballistic training will be increasing first highly and then reaching like a curve plateau.
only the trained will be continually increasing even at later stages
17
Q
how to determine the maximum RFD in figure 19.1?
A
it is at the very beginning meaning these athletes produce force the fastest
the steepest part of the slope which is the
explosive ballistic trained athlete
18
Q
what is impulse?
A
change in momentum resulting from a force, where
momentum = mass x velocity.
= Force x Time = change in momentum.
Measured as the area under the force-time curve.
19
Q
how can we move the force-time curve up and to the left
A
generating greater impulse & momentum during the limited time over which force is applied.
Athletes attempting to increase speed apply force to the running surface over a period of time in the stance phase of sprinting or in the plant phase of changing direction.
20
Q
changes in impulse result in change in the athlete
A
momentum & therefore the ability to either accelerate or decelerate.
21
Q
Describe the figure 19.2 - sprint ground reaction force and impulse during acceleration phase: what are the components?
A
Braking Phase
– horizontal force.
+ vertical force
Propulsive Phase
+ horizontal force.
+ vertical force.
22
Q
Describe figure 19.2b: sprint ground reaction force and impulse during maximal velocity phase?
A
- Asymmetrical production of force.
- RFD is very high.
- Shorter GCTs compared to the acceleration phase.
23
Q
slide 14
A
force time curves
Greater impulse but with heavy weight I was getting impulse later but in the right one I’m getting impulse right in the beginning
24
Q
do power Considered a mechanical construct that does indicated maximal explosive performance
A
no
25
Power values do not...
values do not provide insight into explosive performance that is fully useful to professionals because they can be affected by changes in the force or velocity
26
what are the better measurements for explosive performance?
direct measures such as force, RFD, & impulse
27
Figure velocity as a function of force + slide 17 and 18
28
what produces several adaptations within the neuromuscular system that may contribute to improved sprint performance.
combination of strength, plyometric and sprint training
29
what are the practical implications for speed?
1. Rate of Force Production
May be a more important factor for sprinting success.
2. Impulse
An important underlying factor for sprinting success since forces must be produced within a short period of time.
30
Practical Implications for Change of Direction and Agility?
In addition to the requirement for acceleration,
– the production of braking forces over certain periods of time,
termed braking impulse, should be considered during change-of- direction and agility maneuvers.
31
Neurophysiological basis for speed
Nervous System
Stretch-Shortening Cycle (SSC)
Spring-Mass Model
32
what has research shown for nervous sytem?
research has shown that the the combination of strength, plyometrics, and sprint training produces several adaptations within the neuromuscular that may contribute to improved sprint performance
33
strength training?
- Enhances neural drive.
- An enhanced neural drive is related to increases in both muscular force production & the rate of force production.
34
describe plyos for nervous system
Increases the excitability of high-threshold motor units (fast twitch motor units***), which
increases neural drive.
35
taken all together: research, strength and plyos: increase neural drive may contribute to what
Taken together, increases in neural drive
May contribute to increases in RFD & impulse generation.
36
describe the stretch shortening cycle:
An eccentric–concentric coupling phenomenon in which muscle–tendon complexes are rapidly & forcibly lengthened, or stretch loaded, and immediately shortened in a reactive or elastic manner.
A preparatory countermovement involving spring-like actions at the beginning of many functional tasks.
Actions are particularly prevalent in sports involving running, jumping, & other explosive changes in velocity.
37
Acute effects of SSC actions
Tend to increase mechanical efficiency & impulse via elastic energy recovery.
38
chronic effects of SSC:
Upregulate muscle stiffness and enhance neuromuscular activation
39
Define muscle stiffness:
muscle stiffness: the ability of a system to resist deformation
*Greater the resistance less muscle activation is required, make you more economical, **the greater the muscle stiffness the less muscle activation is required to transfer energy during in running*
40
Training activities aimed at improving SSC performance should:
1. involve skillful, multi-joint movements that transmit forces through the kinetic chain & exploit elastic-reflexive mechanisms.
2. be structured around brief work bouts or clusters separated by frequent rest pauses to manage fatigue & emphasize work quality & technique.
41
what is spring-mass model
mathematical model that depicts sprinting as a type of human locomotion in which the displacement of a body mass is the aftereffect from energy produced & is delivered through the collective coiling & extension of spring-like actions within muscle architecture.
42
Figure Simple Spring–Mass Model Relative to the Ground Reaction Force during the Stance Phase of a Sprint
+
leg? initial stance? midstance?
Leg
is represented as a spring.
Initial stance
uncompressed spring
Midstance
compressed spring
43
describe the elite sprinter
tend to deviate from a classic SMM during the maximal-velocity phase by producing much of their vertical force in the 1st half of a ground contact.
figure 19.b
44
most non elite sprinters?
Such as those involved in many team or field-based sports.
Display stance phases:
that are described by the SMM.
with more symmetrical vertical force curves.
See Figures 19.3 a and b.
45
what should S & C Professionals should emphasize on..f.or sprinting?
As sprinting requires an athlete to move at high speeds, S & C Professionals should emphasize:
– the prescription of exercises that have been shown to increase neural drive while overloading musculature of the hip & knee regions involved in the SSC.
46
what are 2 components to consider in Neurophysiological Considerations for Change-of-Direction & Agility Development?
- plant phase
of a C-O-D movement.
termed stance phase in sprinting.
is the point in a C-O-D movement that represents the transition between the deceleration & acceleration steps.
- critical to performance
Body positioning
Maintenance of strong trunk positions
47
what are the perceptual cognitive demands?
Visual search scanning,
Anticipation,
Decision making,
Reaction time, &
Tactical situation.
48
what should be the Length of GCT during the stance phase of sprinting and the plant phase of agility and C-O-D movement?
shorter in agility than change of direction, because need to react fast
49
what is sprintinig?
A series of coupled flight & support phases, known as strides, orchestrated in an attempt to displace the athlete’s body down the track at maximal acceleration or velocity, usually for brief distances.
50
sprinting has been described as rapid, unpaced, maximal-effort running of how many second
15s or less
51
sprinting is defined base on what
relationship between stride length & stride frequency.
study: figure 19.5
52
who's between elite and novice has a greater stride length, stride frequency, running velocity, ground contact time, time spent in air, direct vertical force
Stride Length at Maximum Velocity
Elite (2.70 m) > Novice (2.56 m)
Stride Frequency (Rate) at Maximum Velocity
Elite (4.63 steps/s) > Novice (4.43 steps/s)
Running Velocity
Elite (12.55 m/s) > Novice (11.25 m/s)
Ground Contact Time at Maximum Velocity
Elite (0.087 s) < Novice (0.101 s)
Time Spent in Air at Maximum Velocity
Elite > Novice
Directed Vertical Force
Elite sprinters are better than Novice sprinters due to an optimized knee height at maximal flexion of the recovering leg.
** possible to get a novice athlete at a higher level with proper training **
53
Define sprint speed
Determined by an athlete’s stride length & stride rate.
54
more successful sprinter tend to have what
longer stride lengths as a result of properly directed forces into the ground.
while also demonstrating a more frequent stride rate.
55
what are the findings suggesting on running speed?
RFD & proper biomechanics are 2 of the primary limiting factors influencing sprint performance.
56
Sprininting technique guidelines?
Series of Subtasks of Linear Sprinting
Start
Acceleration
Maximum Velocity
Phases of the Linear Sprinting Subtasks
Flight Phase
Recovery segment of the swing leg
Ground preparation of the swing leg
Stance (Support) Phase
Eccentric braking period
Concentric propulsive period
57
what are the sprinitng goals?
- overreaching goal of sprinting
- transmission of high forces
58
Overarching Goal of Sprinting
To achieve optimal stride length & stride frequency through the correct application of force.
59
transmission of high force must occurs whitin what
short stance phase (ground contact time).
force has to be high enough and very quickly
60
what are the sprinting techniques? Series of Subtasks of Linear Sprinting
Start
Acceleration
Maximum Velocity
61
what are the phases of linear sprinting subtasks?
1. Flight Phase
Recovery segment of the swing leg
Ground preparation of the swing leg
2. Stance (Support) Phase
Eccentric braking period
Concentric propulsive period
62
Fundamental Training Objectives to Enhance Performance & Prevent Injury During the Development of Speed in Practical Settings:
① Emphasize brief ground support times as a means of
achieving rapid stride rate.
Requires high levels of explosive strength
Consistent exposure to speed training
Properly designed strength training program
② Emphasize the further development of the SSC as a means to increase the amplitude of impulse for each step of the sprint.
63
what are the 2 factors affecting change of direction and perceptual cognitiv ability?
- shallow cutting angles
- aggressive cutting angles
64
angle, benefit and how to train for shallow cutting angle
<75 degrees
GCT < 250ms
Benefit from training similar to speed training
Perceptual-cognitive training
65
what are the aggressive cutting angles?
Aggressive cutting angles (> 75o)
GCT > 250 ms
Greater breaking requirements
Train for eccentric strength, maximal strength, & concentric explosiveness
66
Describe figure 19.11
67
what are some change of direction drills?
1. handball specific reactive agility drill
2. 505 agility test
3. pro-agility test
4. t- test
5. illinois agility testing
6. L-run agility test
68
table 19.2?
69
Fundamental Training Objectives to Enhance Performance & Prevent Injury During the Development of Speed in Practical Settings
1. Emphasize brief ground support times as a means of
achieving rapid stride rate.
2. Emphasize the further development of the SSC as a means to increase the amplitude of impulse for each step of the sprint.
70
how to emphasize ground support times?
Requires high levels of explosive strength
Consistent exposure to speed training
Properly designed strength training program
71
what is maneuverability
multiple modes of change-of-direction movement
72
An athlete’s measured C-O-D ability?
May vary depending on the demand imposed by the chosen C-O-D test.
73
Combination of factors that truly determines C-O-D ability:
the ability to decelerate,
the ability to reorient the body to face or partially face the direction of intended travel, &
the ability to explosively reaccelerate.
74
Components of Perceptual-Cognitive Ability
Visual scanning,
Anticipation,
Pattern recognition,
Knowledge of the situation,
Decision-making time & accuracy, &
Reaction time.
many of these aspects of development are sport specific
75
what are the technical guidelines and coaching?
Visual Focus
Body Position During Breaking & Reacceleration
Leg Action
Arm Action
76
Visual focus
When changing direction in response to an offensive or defensive opponent, the athlete should focus on the
shoulder, trunk, hip
77
Visual focus
after changing direction to an offensive or defensive opponent the athlete should do what
quickly redirect attention to a new area to help lead the transition of the body.
However, in some instances an athlete may have to use deception to camouflage their intended change of direction.
78
Body positioning during breaking and reacceleration?
- Decrease large amounts of trunk motion leading into the deceleration.
- During the stance phase, reorient the hips toward the direction of intended travel.
- Body lean is paramount because it allows proper force application through the ground.
- Enter & exit changes in direction with a lower center of mass.
79
leg action ensure what during change of direction
Ensure that the athlete can effectively dissipate or tolerate the eccentric breaking loads through an effective ROM at the knee.
Avoid a stiff-legged braking style.
80
leg action should emphazise on what during performance of closed drills
pushing the ground away
81
arm action should be what to facilitate what
The athlete should use powerful arm actions to facilitate leg drive.
Ensure that the arm actions do not cause a decrease in speed or efficiency during the transition period between changes of direction.
82
3 Goals of Agility Performance
Enhanced perceptual–cognitive ability in various situations & tactical scenarios.
Effective & rapid braking of one’s momentum.
Rapid reacceleration toward the new direction of travel.
83
method to develop speed
sprinting, strength, mobility
84
what are all methods needed to develop sprinting?
- Resistance training (weightlifting movements)
- Jump training
- Plyometric training
- Maximum-velocity sprinting (is the best exercise to improve running velocity.)
- Sprint technique drills are performed to help perfect sprinting technique because technique limits speed.
- Stride-length drills
are based on the optimal stride length of athletes.
- Stride-frequency drills
- Sprints covering varying distances & intensities
- Varied-pace sprints
- Resisted sprints
- Assisted sprints
85
what is the best exercise to improve running velocity
maximum velocity sprinting
86
Describe sprint technique
- A major limiting factor for running fast.
- Makes the motions more fluid, efficient, & faster.
- Prevents injuries.
87
what are all the sprinting technique drills needed to KNOW?
1. Used to break down the sprinting motion into more manageable components.
2. Master sprinting skills at slow speed first, then fast speed.
3. Transfer the techniques of the parts to the whole.
4. Not a substitute for sprinting.
5. Performed at much slower velocities than sprinting.
6. Do not duplicate sprinting kinematics.
7. Would be useful as warm-up exercises
88
what are the categories of drills used to teach the sprinting motion?
Arm-Swing Drills
Ankling Drills
Heel Kicks
High-Knee Drills
A Drills
B Drills
89
what to do with arm-swing drills
Arms act in opposition to the legs.
Prevent upper-body rotation.
Avoid arms crossing the midline.
Hands travel from the hip to the shoulder
90
Arm swing drills:
what will recover the arms forward during sprint
stretch reflex at the shoulder
*if the arms are driven back forcefully*
91
what does ankling teaches?
Teaches
- How to lift the feet off the ground.
- How to put the feet down during sprinting
92
during ankling drill what make contact with the ground
The foot will be driven forward from the hips, &
the outside of the forefoot will make contact with the ground & will pull the body over it.
93
casting refer to what
refers to dorsiflexing the ankle to ~ 90 degrees while pulling the big toe up.
94
Proper foot positioning will minimize:
- time spent on the ground.
- power lost into the ground by providing a more rigid ankle joint.
- injuries that could be caused by improper foot placement.
95
heel kick designed for and teaches what?
Designed to
Build upon the mechanics taught by ankling drills.
the athlete to bring the heel to the hip immediately following plantarflexion
96
high knee drills teach what and help with what
frontside running mechanics (e.g., high knee, dorsiflexion) while reinforcing casting of the foot.
Also help to condition the hip flexors.
97
common error of arm-swing
- May not swing the arm from the shoulder.
e.g., Beating a drum, or Milking the cows.
- Allow the arms to cross the body’s midline.
e.g., Running like a chicken.
- Swing the arms too high.
- May not swing the arms back far enough.
98
common error of ankling
1. Difficulty achieving & maintaining the cast position.
2. Running on the toes or heel-to-toe.
99
common error of heel kick
1. Knee pointing down toward the ground.
2. Lose the cast of the foot while it is brought to the hips.
100
what is the sequence of teaching sprint technique
1. arm-swing and ankling drill: normally leaned first
2. heel kick and high-knee drills:
-> After mastering the arm-swing & ankling drills, these drills are learned next.
-> They are learned simultaneously.
3. A drill
-> Progress to these drills after mastery of heel kicks & high-knee drills.
4. B drill
-> Some athletes may benefit from these drills after mastering the A drills.
101
progression of arm swing drill
1.Seated
2.Standing
3.Walking
4.Jogging
102
progression of ankling
1.Walking, one leg
2.Walking, alternating legs
3.Straight leg bounding, one leg
4.Straight leg bounding, alternating legs
103
progression of heel kick
1.Walking, one leg
2.Walking, alternating legs
3.Jogging, one leg
4.Jogging, alternating legs
104
progression of high knee drills
1. Walking, one leg
2. Walking, alternating legs
3. Skipping, one leg
4. Skipping, alternating legs
5. Running, alternating legs without then with arms
105
progression for A drills?
1. Walking, one leg
2. Walking, alternating legs
3. Skipping, one leg
4. Skipping, alternating legs without then with arms
106
Describe the B drills
1. Walking, one leg
2. Walking, alternating legs
3. Skipping, one leg
4. Skipping, alternating legs without then with arms
5. A drills + B drills without then with arms
- Example: A Drill for 20 yd, B Drill every 3rd step.
107
To conduct stride-length drills?
One must determine an athlete’s optimal stride length (OSL)
* Typically conducted at a percentage of OSL, generally 60% to 105% of OSL*
WE ARE NOT LOOKING FOR MAXIMAL BUT ONLY OPTIMAL**
108
how to measure optimal stride length
measure the leg length from the greater trochanter of the femur to the floor.
Female OSL = Leg length x 2.30
Male OSL = Leg length x 2.50
109
what happen when stride-length drills perform beyound 105%
can lead to over-striding, which results in the athlete spending too much time on the ground and breaking.
110
method for developing stride frequency
fast leg drill
resisted sprinting
assisted sprinting
111
what does fast leg drills allow
allow an athlete to move a limb at a greater speed than is normally possible during the running motion.
Are first performed with ankling.
- Example: perform ankling with the right foot for 3 consecutive steps followed by a fast “A” drill on the 4th step for the desired distance. This drill should also be performed with the left foot.
Resisted sprinting
112
what does resisted sprinting does
can be used to develop stride frequency, they are primarily used to improve speed-strength & stride length.
113
what does assisted sprinting improve
primarily used to improve stride frequency, they can be used to improve stride length.
114
What cannot be used as substitute for actual sprinting?
Sprint-technique drills, stride-length drills, stride-frequency drills, assisted sprints, and resisted sprints are not a substitute for actual sprinting.
115
sprinting must take place at close to what
maximum speed
116
what are the sprinting guidelines?
1. Sprinting must take place at close to maximum speed.
2. Rest between 24 and 48 hours between sprinting sessions.
3. The distances covered during a sprint depend on the objective of the sprint.
-> To develop maximum speed, choose longer distance sprints (50 to 80 m).
-> To develop acceleration, choose shorter distance sprints (5 to 50 m).
4. Emphasize complete recovery and avoid excessive training volumes because fatigue interferes with speed.
117
what are varied-pace sprint
are sprints with several changes in speed (velocity).
118
purposes served by varied-paced sprint
1. Give athletes a chance to recharge the nervous system between maximal efforts.
2. Teach the athlete how to run relaxed at high velocities.
3. May be more sport specific than sprints of varying distances & intensities.
119
what are the most popular versions of varied- pace sprint ?
1. Flying Sprints
2. In and Outs
3. Delayed Starts
120
flying sprint are composed of what and what it is
acceleration zone, a fly zone, and a deceleration zone.
are maximal-effort sprints performed after a submaximal acceleration zone.
used to develop max speed
Can employ fly zones equal to 10, 20, 30, or 40 m.
(*Fly zone is the most important.
They can be short or much longer. )
121
what is ins and out
are sprints where maximum-intensity runs are interspersed with recharging phases.
are also called Fly Float Fly.
122
what are ins in ins and out
INs = Flys
are all-out intensity, maximum-velocity runs
123
what are out in ins and out
OUTs = Floats
are maintenance phases.
involve the maintenance of speed & stride frequency
124
in and out should always end with what
Begin with a 15- to 20-m acceleration zone followed by a 10- to 20-m IN and a 5- to 20-m OUT.
Should always end with an IN.
125
what is delayed started
involve 2 athletes with one athlete sprinting after a delay to try overtake the athlete who started the drill.
126
role of 1st athlete and 2nd athlete in delayed start
First athlete
on the first signal (e.g., voice or whistle), the first athlete begins sprinting.
Second athlete
on the second signal, the second athlete begins sprinting.
The second athlete attempts to overtake the first athlete, while first athlete attempts to maintain their lead.
127
main objectif of sprint resistance
To use resistive methods without arresting the athlete’s running mechanics, primarily as a means of improving speed-strength & stride length.
Sprints performed with resistance that are also called
resisted sprints.
The sprinting motion is made more difficult.
128
emphasize of sprint resistance (2 important things)?
Explosive arm & knee punching action.
Explosive leg drive off the ground.
129
what is the theory of sprint resistance
- Recruit more muscle fibers.
- Require more neural activation.
- Over time this will be transferred to non-resisted sprints.
- Leads to an increased speed.
130
what is the theory of sprint resistance
Recruit more muscle fibers.
Require more neural activation.
Over time this will be transferred to nonresisted sprints.
Leads to an increased speed.
131
what are forms of sprint resistance?
Sled
Tire
Harness
Parachute
Weighted vest
Gravity-resisted sprinting
-> Running uphill
-> Running up stairs
-> Upstairs sprinting
-> Upgrade sprinting
Running in sand
Running in water
Running in snow
132
the resistance in sprint resistance should not slow down the athlete by how many %
10% or more
133
Describe the "resisted sprints" in the guidelines for sprint resistance
Resisted sprints
Should cover 15 to 20 m.
Should provide for gradual release to free running for 20 to 25 m.
134
Describe the proper "sprinting mechanics"
Must be emphasized throughout the exercise performance.
135
"Sprint resistance"
what if A ≥ 10% change in external resistance?
has detrimental effects on movement kinetics, kinematics, & overall technique.
136
Too much resistance may alter running kinematics which will:
lower running velocity,
decrease stride length,
increase trunk lean, &
increase ground contact.
137
what does sprint assistance does
Allows the athlete to run faster than their normal capability.
Can improve elastic energy production.
138
main objectif of sprint assistance
To provide assistance without significantly altering the athlete’s running mechanics, primarily as a means of improving stride rate.
139
what does sprint assistance emphasize on? 3 Aspects of Normal Running Mechanics for Desired Training Effect:
1. Arm & leg turnover rate.
2. Foot plant directly underneath the hips.
3. Aggressively exploding through the movement in an effort to find “5th gear.”
140
theory of sprint assistance
Allows the athlete’s body to learn how to run at greater stride frequencies.
This should then transfer to non-assisted sprints
141
what are the forms of Sprint assistance?
1. Gravity-assisted running
-> Downgrade sprinting
-> Downhill sprinting
2. High-speed towing
-> Harness
-> Stretch cord
3. Sprinting on a high-speed treadmill
142
how does downhill sprint should be perfomed and what does it does
should be performed on a shallow slope (3 to 7 deg ) to prevent changes in mechanics:
- excessive stride length.
- increased braking.
143
towing and speed should not exceed what during downhill sprint
Towing
distances should not cover > 30 to 40 m.
Speeds
should exceed maximum velocity by ≤ 10% (2-3 mph, or 3-5 km/h) to prevent changes in running mechanics.
ALSO
Sound technique must be emphasized
144
Methods to develop speed?
Importance of weight training.
The transfer of strength improvements to sprinting may require an emphasis on the specificity of training.
Select exercises & movements that provide opportunities to display forces & velocities similar to those found in sprinting.
Maximal strength & speed-strength qualities.
The transfer-of-training effect deals with the degree of performance adaptation & may result from the similarities between the:
movement patterns, peak force, RFD, acceleration, & velocity patterns of an exercise & the sporting environment.
145
what is mobility
is the freedom of an athlete’s limb to move through a desired range of motion, whereas flexibility is a joint’s total range of motion.
146
what is something coaches should incorporate regarding mobility?
With an understanding that positional characteristics are among several limiting factors in performance, coaches should ensure that proper postural integrity is in place before practice or competition.
147
what does insufficient mobility
may limit the sprinter’s position in flight,
which will result in misplaced forces, leading to a decrease in sprint speed & an increase in the chance for injury.
148
What are the methods of developing agility?
Strength
Change-of-Direction Ability
Perceptual-Cognitive Ability
149
Describe strength
- Emphasize relative strength.
- Emphasize a variety of speed-strength qualities along the force-velocity spectrum
150
what are additional development of eccentric strength?
Resistance training
Squat jumps
Countermovement jumps
Drop jumps
C-O-D drills
Agility drills
151
table 19.4?
152
which drill develop multidirectional strength
z-drill
Can even do reverse , backward , make sure there is change of direction
Can do with or without the ball
153
table 19.5?
154
Describe the perceptual cognitive ability?
Agility activities should begin by adding a perceptual- cognitive component (generic stimulus) to common closed skill C-O-D drills such as the Z-drill:
- a whistle, a coach command, or a flashing arrow or light.
Progression to sport-specific stimuli:
-> Evasive drills
-> Small-sided games
Generic & specific stimuli within a given agility drill:
-> Increase their difficulty through progressive increases in temporal (time) or spatial (space or area) stress.
155
Describe periodization (to program design)
– process is guided by information collected during the athlete monitoring process
156
Individual athlete training responses: (program design)
which athlete monitoring reveals, should be used in the manipulation of the variables used to design the athlete’s training program.
157
what are program design variables?
158
Speed development strategies?
incorporation of training periods that are designed to fully maximize & saturate a fitness quality, which may bolster the effects of future training agendas.
159
what is acceleration hold
sprint drill for which the coach places a cone on the track near or slightly before the point at which an athlete’s shin typically rises to a vertical position, which is indicative of upright sprinting.
the athlete is then instructed to maintain the speed achieved up to the cone through the remainder of the sprint.
160
what is Example of a 40-m Acceleration Hold?
A cone is placed at 20 m, which means the athlete can only accelerate up to 20 m.
Upon reaching the cone at 20 m, athletes must maintain their speed from 20 to 40 m.
161
why would we use acceleration hold?
Used to begin to focus on improving transitional mechanics as well as a method to introduce speed endurance.
162
what is speed endurance
the ability to maintain maximal movement velocities or repeatedly achieve maximal accelerations & velocities.
163
what does speed-endurance provides
provides the metabolic conditioning needed to support the maintenance of running speed, C-O-D, & agility over an extended period (6+ seconds) or to achieve maximum acceleration or speed during repetitive sprints.
164
what is special endurance and which qualities does it requires (2) ?
The ability to repeatedly perform maximal or near-maximal efforts in competition–specific exercise: relief patterns, commonly called work: rest ratios.
requires 2 qualities:
1. Metabolic power to execute specific techniques at the targeted effort level.
2. Metabolic capacity to do so repetitively.
165
what are the methods to assess athlete's speed?
-A Test of Maximal-Effort Linear Sprinting
- High-Speed Cameras
- Optical Timing Systems
166
what is Test of Maximal-Effort Linear Sprinting?
A Test of Maximal-Effort Linear
Sprinting: Typically used method.
Example: 40-yd dash
Based on time to completion, which does not consider an athlete’s progression toward race or field readiness.
167
Optical Timing Systems use interruptions of?
infrared light to capture data from an athlete’s collective foot strike.
168
what are Key Variables that May be Beneficial in the Monitoring of Speed Development?
169
what are the agility development strategies?
1. Periodized Programming Method
Best method to achieve the development of agility.
2. Random Programming Method
Not as effective as periodization.
3. Sport-Specific Methods
Not as effective as periodization.
e.g.: Small-sided games.
170
what is the Recommended Progression for Agility Development?
1. Preplanned C-O-D drills
2. Increase the physical demands of the preplanned C-O-D drills
3. Agility drills
- Drills with perceptual-cognitive stress.
171
what are the Maneuverability drills?
May be selected depending on the additional movement requirements of the athlete’s sport.
172
Steps for designing an agility development program
① Perform a needs analysis of the sport & match tests appropriately to assess these qualities.
② Determine strengths & weaknesses by comparing results as a standardized score to performance standards or team mean.
③ Plan the development of a primary area of need & a secondary area of need for the athlete.
④ Distribute the time available for this development based on need identification.
- Provide a preliminary plan for transition of percent distribution through the training blocks.
173
what are the methods of assessing COD or Agility ability?
1. Time to Completion of a Test
Does NOT isolate the physical quality or perceptual-cognitive quality that one is trying to examine.
2- 3D Motion Analysis Equipment
Used in biomechanics.
3- High-Speed Cameras
In combination with the usual hand or electronic timing methods
174
what is COD deficit
Difference in time between a straight-line sprint & a C-O-D test
of equal length.
175
what is ground contact time
Total time the foot is in contact with the ground during the
change of direction. Length of the plant phase.
176
what is exit veolicty and entry velocity
exit: Horizontal velocity during the initial step out of the plant of the
change in direction.
entry: Velocity before the plant phase can be measured.
177
Describe decision making time
Measurement of the time between 2 events, which can either be a positive or negative value.
2 different decision-making orientations:
1- Defensive – move in same direction as the stimulus.
2- Offensive – move in opposite direction to the stimulus.
EXCI 352
flashcards
Decks in class (15)
# Cards
-
CHAP 2112
-
Need analysis64
-
periodization140
-
principle of test selection and administration59
-
administration, scoring and interpretation of selected test75
-
warm-up and flexibility81
-
exercise technique for free weight and machine training50
-
PLYOMETRIC TRAINING99
-
SPEED & AGILITY177
-
ANAEROBIC TRAINING57
-
ENDOCRINE RESPONSES TO RESISTANCE EXERCISE73
-
PROGRAMME DESIGN FOR RESISTANCE TRAINING92
-
AEROBIC ENDURANCE TRAINING114
-
PERFORMANCE-ENHANCING SUBSTANCE155
-
Regulation of skeletal muscle mss41
