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