define speed
the highest possible velocity reached through movement of the body
speed = stride length x stride frequency
what does a stride consist of?
stride = support phase + flight phase
when breaking down speed there are 3 distinct phases to look at:
the start, acceleration phase and max velocity
what does SAQ stand for?
speed, agility, quickness
describe stage 1: the start
- position used to generate the power needed to overcome inertia and propel the body forward
- a good starting position has the lead foot’s heel just in front of the back foot’s toe, hands and shoulders vertically aligned and the hips held high
- this is where strength training is most beneficial to an athlete training for speed
- critical for several sports as generating velocity from a stand still is necessary
the start is a position used to _
generate the power needed to overcome inertia and propel the body forward
a good starting position_
has the lead foot’s heel just in front of the back foot’s toe, hands and shoulders vertically aligned and the hips held high
what does COD stand for?
change of direction
what relationship is seen between speed and load?
inverse
what role does strength play in the start phase?
*there has to be a force applied, ground applies force back on you (push back vertically)
- if you don’t have the force to produce, can’t overcome body weight
- strength training applies an element of force that is applied to speedy movement, prepares the body to handle forces
in sprinting starts, what kind of forces do we usually want?
horizontal forces, see more vertical in max velocity phases
the stage 2: acceleration is a phase which is used to _
continuously drive the body at a faster rate of velocity in an effort to reach max velocity
when is the greatest rate of acceleration?
on the first step and early steps feature longer ground contact times due to large horizontal forces
what is key in stage 2: acceleration?
- key is maintaining a forward lean position and slowly transition to upright running as velocity is gained
- quickly accelerating the body to high velocities is key for any sport where movement is involved
*stage when you have to overcome initial intertia
why don’t a lot of sports spend a lot of time at max velocity?
- physiologically might not be sustainable
- might leave the area of play if you just run at max velocity
- environment might not allow you to get to max velocity
- have to change directions quickly
*sportsoften done in 5-20m zone
describe stage3: max velocity phase
- the highest possible velocity (zero acceleration) reached through stride length and rate
- maximal velocity is reached between 20m (beginner/novice) and 60m (elite sprinters)
- cyclical patterning of the arms and legs and has minimal ground contact time (stride frequency is key for this)
what’s the goal for stage 3: max velocity phase
- goal here is to maintain the maximum possible velocity in upright running mechanics
what happens to stride length in the max velocity phase
we have maximized our stride length, it’s a matter of how long you can sustain your turnover
*ex. 400m is physiologically really difficult becauase it’s hard to maintain turnover rate at max velocity for that long
what are the phases of sprinting
stance phase
- intial contact
- initial contact
- take-off
swing phase
- initial swing (get triple extension here)
- mid-swing
- terminal swing
*stride length gets longer, at max velocity most time is spentinthe air
define multi-directional movement
1) whole body horizontal changes of direction such as faking and avoiding
2) whole body vertical changes of direction such as jumping and leaping
3) rapid movement of body parts that control movement of implements in sports such as tennis, squash and hockey
most sports are played in _ plane
a rotational plane
multidirectional speed is first divided into what 4 parts?
- linear (forward)
- linear (backward)
- lateral
- rotational
what is linear (forward) subdivided into?
- acceleration (continuous)
- absolute speed (continuous)
- deceleration (transition)
what is linear (backward) subdivided into?
- backpedal (continuous)
- deceleration (transition)
-
What is Athletic Training and Conditioning?23
-
Warm Up27
-
Training Variables51
-
Torso25
-
Training Variables 231
-
Lower Body Resistance Training19
-
Workout Design9
-
Upper Body Resistance Training10
-
Speed, COD, Agility49
-
Programming Considerations for Speed, COD, Agility14
-
Periodization Planning51
-
Power Development30
-
Programming Considerations for Power30
-
ESD42
-
ESD Programming45
-
Testing28
-
Testing_Mesocycle33
-
LTAD31
-
Athlete Considerations20
