Chapter 19: Speed & Agility

Question 1

Definitions: Speed, Change of Direction, Agility

Answer 1

“the skills and abilities needed to”
Speed: achieve high movement velocities
COD: explosively change movement direction, velocities, or modes
Agility: change direction, velocity, or mode in response to a stimulus

Question 2

Definitions: rate of force development (RFD), impulse

Answer 2

RFD: the development of maximal force in minimal time, typically used as an index of explosive strength
Impulse: the product of the generated force and the time required for its production, which is measured as the area under the force-time curve. Impulse dictates the magnitude of change of momentum of an object.

Question 3

Why is RFD more useful than maximal force production for measuring explosive ability?

Answer 3

Maximal force takes at least 300 ms to accomplish and many sporting activities occur in less than 200 ms

Question 4

Training activities aimed at improving the stretch-shortening cycle (SSC) should fulfill which 2 criteria?

Answer 4

1. Involve skillful, multijoint movements that transmit forces through the kinetic chain and exploit elastic-reflexive mechanisms
2. Structured around brief work bouts separated by frequent pauses to manage fatigue and emphasize quality and technique

Question 5

Definition: complex training

Answer 5

Pairing plyometrics with heavy resistance exercise—works thanks to postactivation potential

Question 6

Why is high-velocity and high-force eccentric training important for agility?

Answer 6

The braking phase has much longer ground contact time than sprinting. Also, eccentric tracing effects are specific and recruit different motor units than concentric activities.

Question 7

What separates elite and novice runners?

Answer 7

The amount of vertical force applied to the ground during the stance phase.
This translates to to longer and more frequent strides

Question 8

How long does it take for a sprinter to go from leaning forward to upright?

Answer 8

About 20 m

Question 9

Sprinting Error correction: hips too high in start of crouch

Answer 9

Instruct athlete to space feet by 1.5-2 foot lengths, drop shin of back leg to leg parallel to sprint surface

Question 10

Sprinting error correction: athlete stepping out laterally during initial drive phase

Answer 10

Causes by improper force distribution: instruct athlete to push through the ground

Question 11

Sprinting error correction: abnormally short and tight arm movement

Answer 11

Instruct athlete to: drive the elbow down and back, or pull the hands and back to simulate pulling on a rope. Cue athlete to allow hands to fully break the waist and allow arms to recover at midline of the body

Question 12

Sprinting error correction: unnecessary tension in dorsal muscles and/or neck hyper extension

Answer 12

Keep head in line with spine - torso and head rise together

Question 13

Sprinting error correction: athlete “jumps” first stride or steps over knee of stance leg

Answer 13

Causes by too steep of an upward thrust/push off angle. Instruct athlete to drive through the ground and allow swing leg to horizontally “cut” the stance shin. May also cue to keep swing leg foot close to the ground during acceleration.

Question 14

Sprinting error correction: premature upright posture from starting point

Answer 14

Caused by inadequate push off force - instruct athlete to continue pushing into the ground while maintaining natural trunk lean and keep head in line with spine

Question 15

Sprinting error correction: attempting to keep accelerating once shins are vertical

Answer 15

Once shins and hips come vertical, torso and head should, too. Feel for the rise in the hips so that the joints stay stacked

Question 16

Sprinting error correction: insufficient height of swing knee

Answer 16

Encourage athlete to push off the ground, NOT to lift knee higher as this will not help and may change the mechanics

Question 17

Sprinting error correction: Athlete is overstriding

Answer 17

Instruct athlete to “run in their lane” and maintain natural gait cycle. They need more push off to lengthen stride without disrupting mechanics

Question 18

Sprinting error correction: chronic hamstring injury/pain

Answer 18

Often due to insufficient mobility or anterior pelvic tilt during sprint—mobilize hamstrings and stabilize pelvis

Question 19

Sprinting error correction: athlete is “cycling” leg action, which causes increased time in swing phase—there will be a gap between knees in stance phase

Answer 19

Drive the foot down and back into the track, don’t “paw.” Athlete is overusing horizontal force application

Question 20

Sprinting error correction: arm movement in transverse plane

Answer 20

Cue athlete to spring down and back while maintaining an upright torso and recover near midline of body

Question 21

What are the five phases of sprinting gait?

Answer 21

Early flight, mid flight, late flight, early support, late support

Question 22

Fundamental components of early flight phase of sprinting

Answer 22

eccentric flexion of hip and eccentric extension of knee (deceleration of of backward movement of leg)

Question 23

Fundamental components of mid flight phase of sprinting

Answer 23

concentric hip flexion and eccentric knee extension -> flexion (accelerate thigh forward)

Question 24

Fundamental components of late flight phase of sprinting

Answer 24

concentric hip extension and eccentric knee flexion (thigh back for foot contact, avoid knee hyperextension for landing)

Question 25

Fundamental components of early support phase of sprinting

Answer 25

concentric hip extension (minimize ground contact)
concentric knee flexion + eccentric hip ext (shock absorption)
eccentric plantarflexion (shock absorption, tibia over ankle)

Question 26

Fundamental components of late support phase of sprinting

Answer 26

eccentric hip flexion (decelerate thigh), concentric knee ext and plantarflexion (propulsion)

Question 27

What are the top 6 “agility tests” and what do they test

Answer 27

Reactive agility tests: COD and perceptual-cognitive ability
T-test: COD and maneuverability (multi direction changes)
505, pro-agility: COD only
Illinois agility, L-run: maneuverability only

Question 28

What modifiable factors influence COD ability?

Answer 28

Hip extension velocity, low center of mass height, increased braking impulse and propulsive impulse.
During COD: increase knee flexion entering COD, minimized trunk angular displacement, increase lateral trunk tilt

Question 29

What are three good eccentric loading exercises for developing COD speed?

Answer 29

Drop landings
Landing from loaded jumps
Catch phase of power clean or power snatch

Question 30

What cues help an athlete with effective COD?

Answer 30

Limit trunk motion
Turn, focus, and lean into new direction
Keep center of mass low during COD
Cue “push the ground away”

Question 31

What are the parameters for safe application of resistance training for speed?

Answer 31

Sprinters: load that decreases velocity no more than 10-12%
Tacklers, blockers, scrimmagers: 20-30% of body weight

Question 32

What 7 factors should a coach monitor in a speed development program?

Answer 32

Ground contact time
Step length - R heel to L toe dist
Stride length - R heel to R heel dist
Flight time
Stride angle - angle foot leaves track
Speed
Acceleration

Question 33

What are the key steps of developing a training program?

Answer 33

1. Needs analysis and match tests to assess
2. Determine strengths and weaknesses with testing
3. Plan development of primary and secondary needs
4. Distribute time available for this development

Question 34

What 5 factors should a coach assess in monitoring agility development?

Answer 34

Change of direction deficit - difference b/t straight sprint and COD test if equal length
Ground contact time
Exit velocity - initial step out of plant
Entry velocity - step before plant
Decision-making time - time between stimulus and response - can be broken down to offensive (move away) and defensive (move toward) scenarios

Question 35

Name and describe three speed drills

Answer 35

A-skip: skipping high knees
Fast feet
Sprint resistance: incline

Question 36

Name and describe 3 agility drills

Answer 36

Deceleration
Z-drill: lateral Z
Agility drill (Y-shaped agility): start 10m out, at 5 m right or left direction is indicated - athlete goes to cone 45 deg and 3m away based on indicated direction

Question 37

What are the four training blocks of the short to long method of sprint training?

Answer 37

1. Acceleration development (incline sprints)
2. Long acceleration development (move twd flat ground sprinting from low start and sled towing), improve mechanics with acceleration holds (eg speed maintenance after transition to upright)
3. Intro to max speed training (short sprints + upright sprinting drills + speed endurance at end of week)
4. Enhance max speed (extend length of speed practice, maintain acceleration and speed endurance)