Post on 18-Nov-2014
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SPS311 – Physical Conditioning
Mohd Fadzil b. Hj. Kamarudin
UiTM
Terminology Speed
Ability to move quickly in a straight line between 2 points or the ability to achieve high velocity.
AccelerationRate of change of velocity (0-10m)Achieve max velocity in minimum time
Maximum speedGreatest velocity (0-30m field sports vs. 50-
60m track athletes)
Terminology
AgilityAbility to change direction maintaining good
body position.Explosively break, change direction &
accelerate again.
Quickness Ability to react to many rapid changes in
directionE.g. Defense respond to attacker
Terminology Speed strength
Force developed rapidly at high velocities. Speed endurance
Ability to repeatedly perform maximal or near-maximal sprints with various sport specific recovery intervals.
Special enduranceSport specific exercise-relief patternsSpecial endurance is an application of speed-
endurance for activities with exercise-relief pattern specific to practice or competition.
Factors Affecting Acceleration & Speed Neuromuscular
Primary energy – PCr system / anaerobic system○ % FT (IIb) anaerobic fibers – high power/
rapid force development. Body composition
Anthropometric characteristic○ Height & weight.○ Lean body mass (LBM) – 6-10% men & 12-
17% women facilitate more efficient performance
Factors Affecting Acceleration & Speed Age
Physiological adaptation.
GenderStride rate 5.0 step/sec men.Stride rate 4.48 step/sec women.
Range of motion (ROM)Static vs. dynamic flexibility.
Factors Affecting Acceleration & Speed Reaction
Represents time between exposure to stimulus & first muscular reaction.
Stride frequency / lengthRunning speed is the interaction of stride
frequency & length.Both frequency & length important during
initial acceleration.Stride length related to body height & leg
length individual.
AGILITY In general, AGILITY involves greater
emphasis on:Deceleration & subsequent reactive
coupling with acceleration than does linear sprinting.
Changes in direction & speed can be executed at a variety of velocities;○ Agility should therefore be viewed in a larger
context than simply as stop-and-go movements.
AGILITY – Basic technical guidelines Visual focus
Athlete’s head should be in neutral position & eyes focused directly ahead.
Arm actionExplosive arm action should be used as a
means of rapidly reacquiring high stride rate & length.
The ability to decelerate from a given velocity is requisite for changing directions.
AGILITY activities Rope / ladder / hurdle type drills. Box / bag / statue. Cone drills. Line drills. Reaction drills. Incorporate into specific warm-up
Concept of General, Special & Specific in Relation to SAQ Speed Qualities.GENERAL SPECIAL SPECIFIC
Max Speed(straight line)
Max Speed(vary starts)
Max Speed(with ball)
Acceleration(attack)
Acceleration(defense)
Agility
Quickness
Agility with ball(decision making)
Quickness with ball (in play/ decision making)
Developing Speed & Agility 3 training methods to develop speed &
agility:
PRIMARY
SECONDARY
TERTIARY
PRIMARY TRAINING METHOD Improve technique mechanics.
Correct alignment of foot strike & COG.Exert maximal backward impulse.Minimize braking forces.Minimize support base.Optimal strike frequent / length
SECONDARY TRAINING METHODS
SECONDARY TRAINING METHODS 1. RESISTED TRAINING METHODS
Weighted vest running ○ 7-8% Body weight.○ Increase vertical ground contact force.
Uphill running○ 3-5% incline.○ Increased demand on hip flexors.
Sand running ○ Soft sand- diminished ability to apply extension
forceIncrease speed through increase strike rate through
shorter stride & increase hip flexor activity
SECONDARY TRAINING METHODS 1. RESISTED TRAINING METHODS
Water running○ 20-30cm.○ Greater emphasis on hip flexor vs. extensor
activity.Towing activities
○ Increase movement resistance = increase force output.Sleds / tyres
- 5-7% body weight (up to 10%)- Long attachment (10m) – avoids bouncing of towed
device.
SECONDARY TRAINING METHODS 1. RESISTED TRAINING METHODS
Towing activities○ Increase movement resistance = increase force
output.Parachute
- Single / double- Release mechanism- Disadvantage (windy day)
Bungee / breakaway harness
Plyometrics Improve acceleration speed 0-30m Achieved through improved STRIDE FREQ
SECONDARY TRAINING METHODS 2. ASSISTED TRAINING METHODS
Towing methods○ Speed belt○ Catapult
Downhill running○ 1-3% gradient
High speed treadmill sprints ○ Significant increases in peak hip extensor & knee
flexorImproves STRIDE LENGTH
○ 30-60m distances ○ Better for athletes who are experiences / strong
TERTIARY TRAINING METHODS Increase strength & power / kg
BodyweightAchieved by either increase strength or
decrease bodyweight.High body fat (abs area especially) =
decrease speed.Also consider increase lean body mass
(LBM) with strength training = increase BW & decrease speed.
Close kinetic chain vs. open kinetic chain.
TERTIARY TRAINING METHODS Basic fitness
Fundamental requirement to complete speed / agility activities effectively.
Speed enduranceMetabolic
conditioning
CONCLUSION
Ability to accelerate fast & power.
Ability to react quickly & precise to stimulant.
Achieving & maintaining high velocity.
More faster, more better.