Module: Principles of Performance

1
Module Principles of Performance

• Session 7
• Sprint training

2
Speed

• Speed is the maximum rate at which a person is
  able to move his/her body.

• In physical terms, speed is the distance moved
  per second.
• In performance terms it refers to the speed of
  coordinated joint actions and whole body
  movements.
• Speed is a scalar quantity value only.

3
Calculate speed

• Speed Distance/Time
• 100 m world record 9.74 s
• Speed 100/9.74 10.26 ms-1

4
(No Transcript)
5
(No Transcript)
6
(No Transcript)
7
(No Transcript)
8
Speed

• The quickness of movement of a limb - integral to
  many sports.
• Sprinting consists of
• Acceleration
• Attainment of max speed
• Maintenance of max speed
• (Delecluse et al, 1995)
• Metabolic pathways
• What determines/affects an individuals speed?
• Is it only something that youre born with?
• What training can improve speed?

9
Acceleration

• Propulsion of the body by leg extensor muscles.
• Good correlation between maximum strength of the
  knee extensors and acceleration.
• (Sleivert and Taingahue, 2004)

10
Resistance Training

• Inconsistent results in the literature regarding
  resistance training.
• Decrease in accelerative sprint time after
  resistance training intervention (Delecluse et
  al, 1995 Gorostiaga et al, 2004 Hennesey and
  Watson, 1994).
• No significant difference (Fry et al, 1991
  McBride et al, 2002).
• Increase in sprint time (McBride et al, 2002).

11
Acceleration

• Importance of stride length and stride frequency
  at maximal speed.
• Importance during acceleration phase?

12
Acceleration

• After resistance training the specific
  coordination pattern that allows the production
  of long strides and high stride frequencies
  during acceleration was unlikely to have been
  modified to optimize performance to suit the
  increased capacity (muscular strength).
• (Moir et al, 2007)

13
Maximum speed

• Untrained sprinters typically reach max speed
  between 10-36 m during a 100 m sprint.
• Elite sprinters may not reach max speed until as
  late as 80 m.
• What does max speed represent?
• Once achieved can it be maintained?
• Relevance to other sports transfer?

14
Speed endurance

• The capacity to sustain movement or effort over a
  period of time.
• Local muscle endurance, the ability of the
  muscles to repeat movements without undue
  fatigue.
• Anaerobic endurance
• What will determine the degree to which an
  athlete slows down during sprinting?

15
AGILITY

• The physical ability that enables a person to
  rapidly change body position and direction in a
  precise manner.

16
Agility

• Speed
• Balance
• Strength
• Coordination
• Organisation of muscular contraction

17
Objectives of Speed and agility training

• Increase impulse production by moving the force
  time curve up and to the left by
• Generating greater force in a given time or
• Improving rate of force production.

18
Fundamental phases to sprinting

• Early flight
• Midflight
• Late flight
• Early support
• Late support

19
Muscular requirements involved in high velocity
running

• As the recovery leg swings forward, eccentric
  knee flexor activity controls its forward
  momentum and helps to prepare for efficient
  touchdown.
• During ground support, the role of the plantar
  flexors is indicated by the high movement at the
  ankle joint.

20
The aim

• The goal of sprinting is to achieve high stride
  frequency and optimal stride length by
• Maximising the backward velocity of the lower leg
  and foot at ground contact
• Minimising vertical impulse and horizontal
  breaking forces.
• Emphasising brief ground support time, explosive
  force production, and rapid stride rate.
• Developing eccentric knee flexion strength.

21
Agility

• In general, agility involves greater emphasis on
  deceleration and subsequent reactive coupling
  with acceleration.
• Changes in direction and speed can be executed at
  a variety of velocities
• agility should therefore be viewed in larger
  context than simply as stop-and-go movements.

22
Agility technique

• Visual focus Athletes head should be in a
  neutral position and eyes focused directly ahead.
• Arm action Explosive arm action should be used
  as a means of rapidly reacquiring high stride
  rate and length.

23
Development of speed

• Development of speed is dependent on several
  factors.
• Innervation alternation between stimulation and
  inhibition of muscles. Fundamental for movement
  of limbs at maximum velocity.
• Elasticity SEC (series elastic component) and
  SSC.
• Biochemistry energy systems within muscles.
• Flexibility ROM.
• Willpower commitment to train.
• Action acceptor Field games, rapid selection of
  relevant cues will influence speed of movement or
  reaction.
• Environment climate, clothing, aerodynamics.

24
Training for speed development

• Develop a level of general conditioning which
  permits learning a sound basic technique.
• Learn sound basic technique
• Develop a level of specific conditioning which
  permits progressive sophistication of technique.
• Develop technique at speed.
• Utilisation of training techniques which requires
  speed beyond the existing 100

25
Training for speed development

• Techniques volume and intensity shifts, consider
  rest and recovery etc.
• Acceleration form standing to max speed leads to
  high levels of fatigue, therefore rolling start
  or running down hill can be used.
• Volume, sets, reps and recovery need to be
  considered.

26
What about throwing or jumping?

• Throwing Lighter implements, 5-10, the
  implement itself, and implements heavier than the
  normal implement.
• Plyometrics
• Technique over speed.
• Jumping Two components, speed and the ability to
  use the speed effectively!!
• Techniques employed include, Downhill approach,
  fast take-offs, rolling start approaches.

27
The annual cycle

• Macro-Meso-Micro
• Preparation, adaptation, application.

28
Running speed and agility training

• The extreme neuromuscular demands and power
  production of speed and agility drills dictate
  that they should be conducted under minimal
  metabolic stress.
• Training sessions should be structured around
  brief work bouts and frequent rest periods with a
  minimum duration of 2-3 min, to maximise power
  availability during successive repetitions and
  sets.

29
Training variablesFundamentally sound speed,
agility, and speed-endurance training programmes
are based on the manipulation of the following
variables

• Recovery interval
• Repetition
• Series
• Set
• Volume

• Exercise interval
• Exercise order
• Exercise-relief
• Frequency
• Intensity

30
References

• Baechle and Earle (2002) Essentials of strength
  and conditioning. Human Kinetics, Champagne
  Illinois. (chapter 20)
• Dick. F. (1997) Sports training principles. AC
  Black London.