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PPT 4 + 5 - Program Design and Technique for Speed and Agility (Ch19) Flashcards

1
Q

Difference between change of direction and agility.

A

Change of Direction:
The skills & abilities needed to explosively change movement direction, velocities, or modes.

Agility:
The skills & abilities needed to change direction, velocity, or mode in response to a stimulus. Requires use of perceptual-cognitive ability.

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2
Q

What limits speed, change of direction, & agility?

A

The effective application of force.

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3
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.

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4
Q

To execute movement techniques, athletes must apply

A

F=ma

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5
Q

During most athletic activities, there is a limited amount of time available to produce

A

force

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6
Q

2 Variables That Describe Force Relative to the Time Available to Produce Force

A

Rate of Force Development (RFD)

Impulse

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7
Q

What is the rate of force development?

A

is the development of maximal force in minimal time.
(used as an index of explosive strength) ; index of explosive strength.

Change in force divided by time.

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8
Q

For RFD, is force applied briefly or for aa prolonged time?

A

briefly often 0.1-.2 seconds

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9
Q

Impulse

A

is the change in momentum resulting from a force, where momentum = mass x velocity.
is measured as the area under the force-time curve.

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10
Q

How should the athlete want to adjust the force time curve to improve

A

force time curve up and to the left, generating greater impulse and momentum during the limited time offer over which force is applied.

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11
Q

How should an athlete attempt to increase speed?

A

apply force to running surface over period of time

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12
Q

Changes in impulse result in changes in the

A

athlete’s momentum & therefore the ability to either accelerate or decelerate.

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13
Q

Power

A

Is considered a mechanical construct that does not truly indicate maximal explosive performance.

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14
Q

Is power indicative of explosive performance?

A

no, values do not provide insight into explosive performance that is fully useful to professionals because they can be affected by changes in force or velocity.

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15
Q

What are 3 indicators of maximal explosive performance?

A

direct measures include force, RFD and impulse

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16
Q

Which is an important factor for sprinting success?

A

rate of force production and impulse

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17
Q

What is the braking impulse?

A

something that should be considered during change of direction and agility maneuvers.

it is the production of braking forces over certain periods of time.

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18
Q

Research has shown that the combination of strength, plyometric, & sprint training produces several adaptations within the _______________________________ that may contribute to improved __________ performance.

A

neuromuscular, sprint

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19
Q

Strength training enhances…

A

neural drive

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20
Q

Enhanced strength training neural drive means

A

increases in both muscular force production & the rate of force production.

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21
Q

How does plyo increase neural drive?

A

increases the excitability of high-threshold motor units, which increases neural drive.

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22
Q

Increase in neural drive

A

may contribute to increases in RFD & impulse generation.

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23
Q

What is SSC?

A

is 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.

is 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.

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24
Q

Acute Effects of SSC Actions

A

Tend to increase mechanical efficiency & impulse via elastic energy recovery.

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25
Chronic Effects of SSC Actions
Upregulate muscle stiffness & enhance neuromuscular activation.
26
Training activities aimed at improving SSC performance should.. (2)
1) involve skillful, multijoint 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.
27
Spring-Mass Model
is a 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. Initial stance: uncompressed Midstance: compressed spring
28
Spring Mass Model vs Elite sprinters
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.
29
Spring Mass Model vs Non-Elite sprinters
display stance phases: that are described by the SMM. with more symmetrical vertical force curves.
30
What should be main focus of prescribing exercise to elite runners?
the prescription of exercises that have been shown to increase neural drive while overloading musculature of the hip & knee regions involved in the SSC.
31
Plant Phase
termed stance phase in sprinting. is the point in a C-O-D movement that represents the transition between the deceleration & acceleration steps.
32
Effective breaking
Neuromuscular development with respect to high-velocity & high-force eccentric contractions. 2 Reasons Motor unit recruitment pathways called upon: eccentric contraction ≠ concentric contraction. Eccentric training adaptations appear to be specific to the eccentric loading velocity.
33
The perceptual-cognitive demands on athletes are related to their abilities in the areas of:
``` Visual search scanning, Anticipation, Decision making, Reaction time, & Tactical situation. ```
34
Sprinting
is 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. has been described as rapid, unpaced, maximal-effort running of 15 s or less. is classically defined based on the relationship between stride length & stride frequency.
35
Elite Male Sprinters vs Novice Male Sprinters: Results of stride length, stride frequency and running velocity, ground contact time, time spent in air and directed vertical force.
stride length less in elite, stride frequency more in elite, running velocity is more in elite. less ground contact time for elite, more time spent in air, and better directed vertical force.
36
Why do elite have better directed vertical force that novice?
an optimized knee height at maximal flexion of the recovering leg.
37
What is sprint speed determined by?
is determined by an athlete’s stride length & stride rate.
38
More successful sprinters tend to have (shorter/longer) stride lengths as a result of properly directed forces into the ground.
longer
39
What are 2 limiting factors during sprint performance?
RFD & proper biomechanics are 2 of the primary limiting factors influencing sprint performance.
40
Phases of the Linear Sprinting Subtasks (2)
I. Flight Phase Recovery segment of the swing leg Ground preparation of the swing leg II. Stance (Support) Phase Eccentric braking period Concentric propulsive period
41
Overarching goal of sprinting is what
To achieve optimal stride length & stride frequency through the correct application of force.
42
Transmission of high forces | must occur within a (short/long) stance phase (ground contact time).
short
43
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.
44
Shallow cutting angles is above or below 75 degrees?
below
45
Aggressive cutting angles is above or below 75 degrees?
above
46
Shallow cutting angles has a GCT[ground contact time] of above or below 250ms.
below
47
Aggressive cutting angles has a GCT of above or below 250ms.
Above
48
Which has greater breaking requirements: shallow or aggressive cutting angles?
Aggressive
49
Aggressive cutting angles you train for?
eccentric strength, maximal strength and concentric explosiveness.
50
Maneuverability
multiple modes of change-of-direction movement
51
Combination of factors that truly determines C-O-D ability:
1) the ability to decelerate, 2) the ability to reorient the body to face or partially face the direction of intended travel, & 3) the ability to explosively reaccelerate.
52
Components of Perceptual-Cognitive Ability
1) Visual scanning, 2) Anticipation, 3) Pattern recognition, 4) Knowledge of the situation, 5) Decision-making time & accuracy, & 6) Reaction time.
53
What should the athlete focus on when changing direction? (which body parts)
Athlete should focus on the shoulders, trunk, & hip of the opponent when changing direction in response to an offensive or defensive opponent.
54
In some instances an athlete may have to use deception to camouflage their intended change of direction.
deception
55
Body Position During Breaking & 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.
56
Leg and Arm action during braking
Leg: push off the ground, no stiff leg, make sure athlete can tolerate eccentric breaking loads. arm: use powerful arm actions to facilitate leg drive.
57
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.
58
Which is the best exercise to improve running velocity?
Sprinting
59
What is the major limiting factor for running fast?
sprint technique
60
What does sprint technique do?
makes the motions more fluid, efficient, & faster. prevents injuries.
61
Categories of Drills Used to Teach the Sprinting Motion
``` Arm-Swing Drills Ankling Drills Heel Kicks High-Knee Drills A Drills B Drills ```
62
Why should you do arm swing drills?
Prevent upper-body rotation. | Avoid arms crossing the midline.
63
When will the stretch reflex at the shoulder recover the arms forward?
if arms are driven back forcefully
64
What does ankling teach?
- how to lift the feet off the ground | - how to put the feet down during sprinting.
65
What is the casting position of ankling?
Refers to dorsiflexing the ankle to ~ 90 degrees while pulling the big toe up.
66
What is ankling?
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.
67
Ankling will help proper foot positioning which 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.
68
Heel kicks are designed to do what?
Build upon the mechanics taught by ankling drills
69
Heel kicks teach what?
the athlete to bring the heel to the hip immediately following plantarflexion.
70
High knees help teach...
frontside mechanics while reinforcing casting of the foot. frontside running mechanics e.g., high knee, dorsiflexion.
71
What helps to condition the hip flexors?
high knees!
72
Explain A drills
high-knee drills with heel kicks.
73
Explain B drills.
high-knee drills with heel kicks with active foot strike.
74
What does B drill teach?
how to exert more force against the ground.
75
Errors for heel kicks
Knee pointing down toward the ground. Lose the cast of the FOOT while it is brought to the hips.
76
Errors for high knees
Lose the cast to the ANKLE while the foot is brought to the hips. May have trouble staying tall while performing the drills due to weak hip flexors & core muscles.
77
What is the proper sequence of all of these dynamic drills? Whats the proper order?
1. Arm swings and ankling 2. Heel kicks and high knees 3. A drills 4. B drills
78
You can progress which 3 of the dynamic drills by adding skipping?
high knees, a skip, b skip
79
What are the primary goals for doing sprint resistance?
improving speed strength and stride length
80
Sprint resistance emphasizes 2 Aspects of Normal Running Mechanics for Desired Training Effect
- Explosive arm & knee punching action. | - Explosive leg drive off the ground.
81
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.
82
The resistance should not slow down the athlete by ____% or (more/less).
10% or more
83
Resisted sprints should cover ___ to ___ m and should provide for gradual release to free running for ___ to ___ m.
should cover 15-20 m should provide for gradual release to free running for 20 to 25 m.
84
[sprint resistance] A ≥ _____% change in external resistance has detrimental effects on movement kinetics, kinematics, & overall technique.
10%
85
Too much resistance may alter running kinematics which will (4):
lower running velocity, decrease stride length, increase trunk lean, & increase ground contact.
86
Sprint assistance: Emphasizes 3 Aspects of Normal Running Mechanics for Desired Training Effect:
Arm & leg turnover rate. Foot plant directly underneath the hips. Aggressively exploding through the movement in an effort to find “5th gear.”
87
[sprint assistance] Downhill should be performed on a shallow slope of ___ to ____ degrees.
3 to 7
88
[sprint assistance] Towing distances should not cover...> ____ to ____m
30 to 40
89
[sprint assistance] Speed should not exceed maximum velocity by what percent?
10% to prevent changes in running
90
Transfer-of-training effect
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.
91
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.
92
For agility, what should you emphasize regarding strength?
Emphasize relative strength. | Emphasize a variety of speed-strength qualities along the force-velocity spectrum
93
Examples of perceptual-cognitive component (generic stimulus) for agility drills
a whistle, a coach command, or a flashing arrow or light.
94
How to make an agility drill harder
Increase their difficulty through progressive increases in temporal (time) or spatial (space or area) stress.
95
Exercise (work) interval
duration or distance of a repetition (rep).
96
Series
a group of sets & recovery intervals.
97
Set
a group of reps & rest intervals.
98
Volume
amount of work performed in a given training | session or time period.
99
Work-to-rest ratio
relative density of exercise & relief intervals in a | set, expressed as a ratio.
100
Volume load
density of volume performed at prescribed intensities.
101
Acceleration Hold. Explain the drill.
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
102
Why do we use acceleration hold?
is used to begin to focus on improving transitional mechanics as well as a method to introduce speed endurance.
103
Speed Endurance
the ability to maintain maximal movement velocities or repeatedly achieve maximal accelerations & velocities.
104
Special endurance
The ability to repeatedly perform maximal or near-maximal efforts in competition–specific exercise:relief patterns, commonly called work:rest ratios.
105
Special endurance requires 2 qualities
metabolic power and metabolic capacity
106
Why metabolic power?
to execute specific techniques at the targeted effort level.
107
Why metabolic capacity?
to do so repetitively
108
What are the typical primary, secondary and tertiary aims for speed?
primary: max speed/accel secondaey: maintain acceleration OR improve vertical sprinting teritary: speed endurance and special endurance
109
Ground contact time
Total time allotted for a single stance phase.
110
Stride angle
Angle at which the foot leaves the ground.
111
Recommended Progression for Agility Development
Preplanned C-O-D drills Increase the physical demands of the preplanned C-O-D drills Agility drills are drills with perceptual-cognitive stress.
112
Time to completion of a test does not isolate what?
does not isolate the physical quality or perceptual-cognitive quality that one is trying to examine.
113
Exit velocity
Horizontal velocity during the initial step out of the plant of the change in direction.
114
Entry velocity
Velocity before the plant phase can be measured.

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