| Speed Development and Plyometric Training |
| Speed Development Components of Running Speed Stride Frequency - Stride frequency o The number of stride (steps) taken in a given amount of time o Improving stride frequency involves the ability to decrease the time between strides while maintaining or increasing stride length. - Sprint-assisted training o Running at increased linear speed o Stride frequency may be developed by sprint-assisted training o Downhill running (slope 3-7º) o Towing (mechanical device or highly stretched surgical tube) Stride Length - Speed-strength o The ability to exert maximal force during high-speed movement) o Strength training, pulling weighted sled, resistance applied by running harness, running uphill, running up steps, plyometrics, and running chutes can be used to increase speed-strength Stride Analysis - Support phase o Starts at touchdown and ends with takeoff the same foot - Flight phase o The period when the feet are not in contact with the ground Form and Form Running - Form running o Correct running form and drills that emphasize certain movements while running) Form Running Drills - Form running drills are used to help ingrain neuromuscular movement patterns and increase leg turnover and therefore stride frequency Errors in Form Running - Head Sway (Do not let the head sway in any direction, but maintain a relaxed upright position) - Arm swing - Rear heel kick action - Upper body lean - Foot placement - Foot placement - Relaxation Speed-Endurance - Speed-endurance o The ability to repeatedly perform maximal or near-maximal sprints with various sport-specific recovery intervals - Interval training o High-intensity exercise bouts alternated with bouts of recovery o Interval training in resistance training is called circuit training o Work interval (the part of the program consisting of the training time or the training distance) o Training intensity ( the integration of training time for specific training distance yield training intensity. o Relief interval (recovery period between work interval to the relief interval o Set –group of work and relief intervals o Repetition (one work interval and its subsequent relief interval o Training time (the time of the work interval) o Training distance (the distance of the work interval) |
| Plyometrics - Plyometrics o Exercises that enable a muscle to reach maximal strength in as short a time as possible - In-depth jumps o A form of plyometrics characterized by a shock-intensity level, have been shown to increase leg power and strength either on their own or in conjunction with resistance training Mechanics of Plyometric exercise - A rapid deceleration (eccentric action) of a mass followed by a rapid acceleration (concentric action) of the mass in another direction is the basis of plyometric training - The main mechanism of the stretch reflex is the muscle spindle Pre-training Evaluation of the Athlete Physical maturity level – Don’t judge physical maturity merely by chronological age. – Strength level for the legs and hips is to be able to do squat with 1.5 to 2.5 times the body weight – Upper body = 5 clap push-ups in a row/ bench pres body weight (large athletes) Coachability - If the athlete does not respond positively to the coach’s instruction, plyometric training should be postponed. Demands of the sport Fitness level |
| Program Design Equipment and Facilities Proper footwear Resilient surface Proper, sturdy equipment Sufficient training area |
| Procedures Warm-up - General warm-up - Stretching - Specific warm-up Frequency - 1-3 sessions Volume - 80-100 = contacts/session for beginners - 100-120 contacts/session for intermediate-level athletes - 120-140 contacts/session for advanced athletes Intensity - Whether one or two feet make contact with the surface. Alternate leg bounds, which may emphasize a greater vertical than horizontal component, result in a large force when the athlete lands. - The direction of the jump (vertical or horizontal). - Horizontal speed - How high the center of gravity of the body is raised above the ground. The higher the center of gravity, the greater the force will be upon landing. - Whether, and how much, external weight (in the form of weight vests, ankle weights, and wrist weights) is added to the body. Only experienced athletes should use such weights Progression Recovery Direction of motion Safety Individual and sport specificity In-depth jumping |
| Progressive Overload Model Program - The athlete has been evaluated - Sport-specific goals have been established - The length of the program has been established - Proper technique is taught - Proper warm-up is used - Drills progress from low to high intensity - Drills progress from low to high volume |