Speed, Agility, and Speed-Endurance Development

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Speed, Agility, and Speed-Endurance Development

• NSCA Chapter 20 Page 471

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Speed, Stride Frequency, and Stride Length

• Speed
• The ability to move the body in one intended
  direction as fast as possible
• Product of stride length and stride frequency
  (rate)
• Stride Frequency (rate)
• Number of strides taken in a given amount of time
  (or distance)
• It may be improved with core strength, plyometric
  training, and technique
• Stride Length
• The distance covered in one stride, during
  running
• High correlation to leg length (2.1 to 2.5 times
  leg length)

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Agility

• The ability to start (accelerate), stop
  (decelerate and stabilize), and change direction
  quickly, while maintaining proper posture
• Requires high levels of neuromuscular efficiency
• Individual is constantly regaining a center of
  gravity over his or her base of support, while
  changing directions, at various speeds

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Quickness

• Reaction time
• The ability to react and change body position
  with maximum rate of force production, in all
  planes of motion, from all body positions, during
  functional activities
• Ability to react to visual, auditory, and
  kinesthetic feedback

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Physiological Factors of Speed and Agility

• Genetic Factors
• Muscle fiber type
• Body Fat
• Height
• Age
• Gender
• Anaerobic or Speed Endurance (ability to use fuel)

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Muscle Fiber Type

• There are three types of muscle fibers found in
  various parts of every athletes body
• Slow-Twitch Red (type I)
• Fast-Twitch Red (type IIa)
• Fast-Twitch White (type IIb)

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Slow-Twitch Red (Type I) Muscle Fibers

• Relies on oxygen to produce energy (aerobic)
• Develops force slowly
• Fatigue resistant (high endurance)
• Low power output
• High aerobic capacity for energy supply
• Endurance athletes have 70-80 Type I fibers

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Fast-Twitch Red (Type IIa) Muscle Fibers

• This intermediate fiber type can contribute to
  both anaerobic and aerobic activity
• Develops force relatively quickly
• Elite sprinters have 70-80 Type II fibers
• Moderate
• Fatigability
• Power output
• Aerobic and anaerobic power

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Fast-Twitch White (Type IIb) Muscle Fibers

• This fiber type does not rely on oxygen to
  produce energy (anaerobic)
• Develops force rapidly
• High fatigability (low endurance)
• Low aerobic power
• High anaerobic power

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Muscle Fibers

• The two fiber types generally produce the same
  amount of force per contraction, but fast twitch
  fibers produce that force at a higher rate (they
  fire more rapidly).
• Muscles with a high percentage of fast-twitch
  fibers exert quicker, more powerful contractions
• Individuals born with a high percentage of
  fast-twitch fiber have a higher speed potential
  than those born with slow-twitch fibers

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Muscle Fibers

• People who are not athletes have 50 Type I and
  II
• The right kind of high-intensity training (heavy
  load) will recruit and train fast-twitch fibers
  and aid in the improvement of acceleration and
  speed
• Olympic lifts
• Heavy medicine ball

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Muscle Fibers

• Postural muscles such as the soleus are composed
  mostly of slow-twitch fibers whereas the
  quadriceps contain a mixture of both fibers,
  which permit jogging and sprinting
• The theory that slow-twitch fibers can be changed
  into fast-twitch fibers is controversial
• New evidence suggests that prolonged
  high-intensity training may produce that effect
  and improve the ratio of fast-twitch to
  slow-twitch fibers

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Body Fat

• Body fat lt6 for men
• Body fat of lt15 for women
• The lower ranges may by unhealthy, depending on
  the individual
• On the other hand, excess fat negatively affects
  both acceleration and speed

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Age

• No physiological reason exists for speed to
  diminish significantly from age 25-35 unless the
  athlete ceases training, loses strength and
  power, or adds body fat

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Gender

• World records by men in the 100 meters are .75
  seconds faster than those by women
• The faster stride rates and longer strides of
  males appear to account for the time differences
• Hormonal and anatomical differences have
  implications for acceleration and speed

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Proper Running Mechanics

• Foot/Ankle Complex
• Pointing straight ahead in a dorsiflexed position
  when it hits ground
• Excessive flattening or external rotation of foot
  creates stress and decreases overall performance
• Knee Complex
• Knees straight ahead
• Excessive adduction or internal rotation of the
  femur leads to overuse injuries

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Proper Running Mechanics

• Lumbo-Pelvic-Hip Complex (core)
• The body should have a slight lean during
  accleration
• The spine should be fairly neutral without
  excessive extension or flexion
• Head
• In line with the lumbo-pelvic-hip-complex

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Proper Sprint Mechanics

• Triple Flexion on the Front of the Leg
• Ankle dorsiflexion
• Knee flexion
• Hip flexion
• Keeping the lumbar spine neutral
• Triple Extension on the Back of the Leg
• Ankle plantarflexion
• Knee extension
• Hip extension
• Keeping the lumbar spine neutral

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Training Stride Length

• Resisted Sprinting
• Examples
• Running uphill or upstairs
• Running with a parachute, harness, or sled

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Training Stride Frequency (Rate)

• Stride Frequency
• Over-speed training
• Running at speeds higher than the individual is
  used to
• Examples
• Running down hill
• High speed treadmills
• Tubing

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Mechanics of Speed

• Other factors in determining speed
• Strength
• Explosive Power (Plyometrics)
• Flexibility
• Muscle Imbalance

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Mechanics of Speed

• Muscle Balance
• Prime movers in sprinting are the knee extensors,
  hip extensors, and ankle plantar flexors
• An imbalance usually exists between the knee
  extensors/flexors
• The strength of the hamstring muscle group is a
  sprinters weakest link
• It should be improved to 70 to 90 percent of the
  strength of the quadriceps group
• A minimum ratio of 70 percent is recommended for
  the prevention of injury

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Speed Training Program Design

• Frequency
• number of speed training sessions per week,
  depends on individuals goals
• Recovery
• 15 to 110 between repetitions
• Volume
• distance covered during a training session (50
  meters to 100 meters)
• Progression principles of progression

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Speed Training Program Design

• Stabilization
• 4-6 speed ladder drills
• 1-2 cone drills
• Strength
• 6-9 speed ladder drills
• 1-2 cone drills
• Power
• 6-9 speed ladder drills
• 2-4 cone drills

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Speed and Cone Drills
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Speed Endurance

• The metabolic conditioning needed to support
  speed/agility movements over an extended period
  of time (six or more seconds)
• Athletes with poor speed endurance are unable to
  accelerate and sprint repeatedly because of
  fatigue
• Offensive lineman vs. receiver
• Slowing occurs because of lactic-acid buildup
• Improved lactic-acid tolerance, increased quick
  energy stores, and improvement in the rate that
  quick energy is available are related to
  anaerobic fitness, age and nutrition.