Speed, Agility, and Performance

Definitions

o    Speed

n     Ability to achieve high velocity

o    Associated with a degree of strength

o    Agility

n     Ability to explosively stop, change direction and accelerate again

o    Speed-endurance

n     Maintenance of speed over an extended time, i.e. repetitive sprints

Running Speed

o     An interaction of stride frequency and stride length

n      Elite sprinters achieve greater stride length and capable of increasing length up until 49 yds (45 m) from static start; novices achieve max length at 27 yds (25 m)

n      Elite sprinters achieve greater stride frequency and capable of increasing up to 27 yds (25 m); novices up to 11-16 yds (10-15 m)

n      Elite sprinters can reach max velocity after 5-6 seconds (49-60 yds or 45-55 m); novices reach top speed at 22-33 yds (20-30 m)

Running Speed

o    Notes

n     As running speed approaches max, stride frequency changes more than length

n     Speed rate is more trainable than length of stride

n     As speed increases, impulse (force produced with ground contact) production becomes dependent upon ability to generate explosive ground forces

Speed Training

o    Steps

n     1. Evaluate running (sprinting) technique by visual or video assessment

o    Start phase

o    Acceleration phase

o    Maximum speed

n     2. Make corrections to errors (table

       20.3)

o    Corrections should be made for each phase

o    Make one change at a time

Sprint Training Goals

o     Minimize braking forces at ground contact by planting foot directly beneath athlete’s center of gravity and maximizing backward velocity of lower leg and foot at touchdown

o     Have brief ground support times by faster stride rate (improve speed strength)

o     Develop eccentric knee flexion strength of hamstrings to improve leg recovery mechanics and place foot properly at touchdown

Agility Technique

o    Athlete’s eyes should be focused directly ahead with head in neutral position; unless focusing on target

o    Utilize explosive arm action when changing positions

o    Concentrate on deceleration

Developing Speed and Agility

o    3 Tiers of Training

n     Primary

o    Execute sound technique

n     Start submax and build to max

n     Secondary

o    Assisted sprinting – downgrade running or use of harnesses or stretch cords

n     Shallow slopes should be used (3-7o)
n     No more than 10% of full speed should be exceeded

Developing Speed and Agility

n     Secondary

o    Resisted Sprinting

n     Running upgrades or stairs; use of harnesses, parachutes or sleds
n     Improves speed-strength and stride length
n     No more than 10% external resistance

n     Tertiary

o    Inclusion of

n     Basic fitness
n     Power
n     Speed endurance

Training Sessions

o    Speed and agility drills should be conducted early in training session

o    Should be structured around brief exercise bouts with frequent relief or recovery periods

o    Intermittent, high intensity workloads can be superior to continuous submaximal training