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.