2200C H A P T E R
Speed, Agility, and Speed-Endurance DevelopmentSpeed, Agility, and Speed-Endurance Development
Steven S. Plisk
Chapter Outline
Movement mechanics
Program design
Running speed
Agility
Developing speed and agility
Speed is the result of applying explosive
force to a specific movement or technique. In
most sports, the ability to change direction and
speed is more important than simply achieving
or maintaining high velocity. Such agility
requires rapid force development and high
power output, as well as the ability to efficiently
couple eccentric and concentric actions in
ballistic movements.
Speed-endurance allows for the maintenance
of maximal velocity over an extended time
period and the ability to repeatedly reach
maximal acceleration or speed in multiple
bouts. Special endurance is an application of
speed-endurance for activities with exercise-
relief patterns specific to practice or
competition.
Objectives of Speed and Agility Training
Increase impulse production by moving the force-time curve up and to the left by
- generating greater force in a given time or
- improving rate of force production.
Improve eccentric and reactive qualities of strength.
Isometric Force As a Function of TimeIsometric Force As a Function of Time
Force and Velocity in Concentric and Eccentric MuscleForce and Velocity in Concentric and Eccentric Muscle
Running speed is the interaction of stride
frequency and length. Both are important during
initial acceleration, but stride rate has a greater
impact on maximum velocity. As speed
increases, impulse production increasingly
depends on the ability to generate force rapidly.
Stride Length-Frequency Interaction As a Function of Running VelocityStride Length-Frequency Interaction As a Function of Running Velocity
Muscular Requirements Involved in High-Velocity Running
As the recovery leg swings forward, eccentric knee flexor activity controls its forward momentum and helps prepare for efficient touchdown.
Effort during the last-support phase is neither essential to sprinting efficiency nor a high-risk period of injury according to the available research.
During ground support, the role of the plantar flexors is indicated by the high moment at the ankle joint.
Sprinting Technique During the Start and Initial AccelerationSprinting Technique During the Start and Initial Acceleration
Sprinting Technique at Maximum VelocitySprinting Technique at Maximum Velocity
The goal of sprinting is to achieve high stride
frequency and optimal stride length by
maximizing the backward velocity of the
lower leg and foot at ground contact;
minimizing vertical impulse and horizontal
braking forces;
emphasizing brief ground support time,
explosive force production, and rapid stride
rate; and
developing eccentric knee flexion strength.
In general, agility involves greater emphasis
on deceleration and subsequent reactive
coupling with acceleration than does linear
sprinting. Changes in direction and 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 Technique
Visual focus: Athlete’s head should be in a neutral position and eyes focused directly ahead.
Plyometric training: The ability to decelerate from a given velocity is requisite for changing directions.
Arm action: Explosive arm action should be used as a means of rapidly reacquiring high stride rate and length.
Developing Speed and Agility
Primary training method (execution of sound technique, first at submaximal speed and eventually at full speed)
Secondary training methods
- Assisted sprinting (using methods to artifically increase speed as a way to improve stride frequency)
- Resisted sprinting (using resistance to improve speed- strength and stride length)
Tertiary training methods
- Basic fitness
- Power
- Speed-endurance
Classic Endurance Training Methods
Competitive/trial methods
Repetition methods
Distance/duration methods
Interval methods
Five-Step Competition Modeling Procedure for Designing Specialized Metabolic Conditioning Programs
1. Identify competition model with respect to level; scheme, style, system; time period; and personnel.
5. Select core training or testing drills.
2. Identify nature and scope of tactical events.
3. Videotape specific competitions or segments with respect to selected tactical events and assignments.
4. Evaluate fundamental exercise-relief pattern; subdivisions; and set groupings as a function of extended-recovery intervals.
Limitations of Five-Step Approach
It does not provide a direct measure of workload intensity unless acompanied by a standardized test or tests.
It may not account for the total volume of work performed because activity is not necessarily discontinued when play is suspended.
Running Speed and Agility Training
The extreme neuromuscular demands and power production of speed and agility drills dictate that they should be conducted under minimal metabolic stress.
Training sessions should be structured around brief work bouts and frequent rest periods with a minimum duration of 2 to 3 min to maximize power availability during successive repetitions and sets.
Speed-Endurance Training
Speed-endurance drills should be structured on competition and interval methods.
Intense intermittent training is generally superior to submaximal distance or duration methods in developing the metabolic power and capacity needed in high-intensity sports.
Training Variables
Fundamentally sound speed, agility, and speed-endurance training programs are based on traditional manipulation of the following variables:
Exercise interval
Exercise order
Exercise-relief
Frequency
Intensity
Relief or recovery interval
Repetition
Series
Set
Volume