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Chapter 19 Program Design and Technique for Speed and Agility Training -…
Chapter 19 Program Design and Technique for Speed and Agility Training
Agility: Skills/ abilities needed to change direction, velocity, or mode in response to a stimulus; Requires the use of perceptual-cognitive ability in combination of COD (change of direction) abilities
Agility requires:
Strength Capacity: Too fast to express max force
Motor Pattern Efficiency: Motor Cortex Activity, intramuscular Synchronization, Motor Unit Activation
Skill to use strength within constraints of the activity
Rate of Force Development: Development of maximal force in minimal time; Typically used as an index of explosive strength, Generation of maximal contraction force takes at 300ms, while many sport activities take 0-200 ms
Impulse: change in momentum
Ground Contact Time X Force
Measured as the area under the force-time curve
Can be a braking or propulsive impulse: braking impluse - the force applied over a period of time to decelerate or stop an object or body； propulsive impluse -the forward-directed forces generated during activities like walking, running, or jumping.
Acceleration
Acceleration Phase: Longer Ground Contact Time； Closer to Max Force Potential
Max Velocity Phase： Shorter Ground Contact Time， Rate of Force Development higher，Upright Trunk by ~20m
Sprinting
15 Seconds or Less
Phases
Stance (eccentric braking, concentric propulsion)
Flight
Nervous System: interaction of the central nervous system with the muscles
Strength training enhances NEURAL DRIVE, related to both muscular force production and the rate of force production
Plyometric training demonstrates increases in excitability of high-threshold motor neurons, Results in enhanced neural drive
Stretch-Shortening Cycle: Intrinsic muscle-tendon behavior; Force and length reflex feedback to the nervous system
Spring-Mass Model: Pre-tension may be related to an increase in the sensitivity of associated muscle spindles.
Training for speed
dependent on: stride length and stride frequency
The amount of vertical force applied to the ground during the stance phase (in shortest time) may be the most critical component to improving speed.- Sled push may improve stride length
Elite male sprinters stride length: 2.70 m; Novice sprinters stride length: 2.56 m ; Elite male sprinters stride rates: 4.63 steps/second; Novice sprinters lesser stride rate of 4.43 steps/second