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Speed Development

Speed Development. Steve Blocker. Introduction. Why Important? What is speed? Limiting Factors How to improve Technique Training methods Periodization. Importance of Speed. Improving all around performance Possible difference maker Taking performance to higher level. What is Speed?.

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Speed Development

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  1. Speed Development Steve Blocker

  2. Introduction • Why Important? • What is speed? • Limiting Factors • How to improve • Technique • Training methods • Periodization

  3. Importance of Speed • Improving all around performance • Possible difference maker • Taking performance to higher level

  4. What is Speed?

  5. Terminology • Speed: ability to achieve high velocity or stride length x stride frequency • Speed Endurance: Metabolic capacity to maintain performance (Conditioning) • Ability to repeatedly accelerate (6+s bouts)

  6. Terminology • Speed Strength: ability to apply force rapidly- Rate of Force Development (RFD) • Special Endurance: sport-specific exercise-relief patterns • Drive Phase: initial acceleration phase approximately 30-50m • May be shorter for non-track sprinters

  7. Terminology cont’d • Max Velocity Phase: occurs as the athlete achieves maximal velocity or “top end” speed • Occurs at approximately 40-50m for elite sprinters • Occurs earlier in non-track athletes (25-30m) • Mero, Komi & Gregor, 1992

  8. Factors That Affect Speed Technical vs. Physiological

  9. Technique & Physiology • Different phases of sprinting • acceleration & max velocity • Strength • Maximal-relative/absolute • Reactive-stretch-shortening cycle (SSC) • Rate of Force Development (RFD)

  10. Importance of Technique • Maximize efficiency of movement • Minimize flight time • Minimize ground contact time • Results in optimal stride length and stride frequency Faccioni

  11. Acceleration-General Concepts • Explode from start position • Accelerating as rapidly as possible • Stride length emphasized • An emphasized horizontal displacement

  12. Common Problems-Acceleration Phase • Athlete stands up too early • First stride is too long/short • “Skating” action in initial steps

  13. Acceleration Technique • Acceleration Phase • Maximize arm/knee drive • Emphasize horizontal displacement • Tucked chin with eyes focused up • Forward lean • References

  14. Acceleration Drills Push-Up Starts Resisted Sprints Hill Running Sprints to 10/20/30/40m from a 3-pt start

  15. Maximal Velocity-General Concepts • Occurs at approximately 40-50m in elite sprinters • Attempt to maintain maximal velocity as long as possible • Stride Frequency emphasized

  16. Common Problems-Max Velocity Phase • Over striding • Breaking forces • Rotational movement • Arms cross mid-line of body • Heel Strike • Lordosis • Arched back

  17. Max-Velocity Technique • Emphasize “rotary” running action • Keep relaxed • Maximize stride frequency • “Chin to Pocket” (Shoulder ROM)

  18. Physiological Aspects • STRENGTH • Maximal absolute/relative • Reactive strength-SSC • RFD

  19. Physiological Aspects • Accelerate quickly • Reach a high velocity • Greater level of force production (strength) • Apply force as fast as possible (RFD)

  20. Max Strength • Get Strong!!! • Maximize force output • Elite sprinters can minimize ground time w/out reducing stride length-requires leg strength • Mero, Komi & Gregor 1992

  21. Reactive Strength • Plyometric Training • Improves reactive strength • Improves rate of force development • Bounding/Box Jumping

  22. Reactive Strength/Max Velocity

  23. Workout Design • Train for speed/agility early in session/week • Least amount of fatigue • Greater risk of injury • Poor kinematics/technique Plisk, 2000.

  24. Periodization • 4-8 week mesocycles • USAW Level I • Base, Volume, Unload, Peak • 1-3 days/week • Volume depends on: • Sport • Position • Time of training year

  25. Training Session • Begin with a dynamic warm-up • Slow & general exercises • Dynamic & specific • Opportunity to teach technique

  26. Speed Training Methods • Varied pace sprints ins & outs • Bounding & plyometrics • Fliers-sprints from on the fly • Push up sprints-acceleration phase • Sprints from 3-pt start position

  27. Workout Plan

  28. Sample Workout

  29. Conclusions • Keep it simple • Specific • Progressive • Scientific • Do Research

  30. References • Plisk, Steven S. Speed, Agility, and Speed-Endurance Development. In Essentials of Strength Training and Conditioning. T.R. Baechle & R.W. Earle. National Strength and Conditioning Association. 2000. Champagne, Ill 2000. • Cissik, John M. Means and methods of speed training: part II. National Strength and Conditioning Association Journal. 27(1). 18-25. 2005. • Chu, D. and Korchemny, R. 1989. Sprinting stride actions: Analysis and evaluation. National Strength and Conditioning Journal. 11. 81-85.

  31. References cont’d • Dinitiman, G.B. Effects of various training programs on running Speed. Res. Quart. 35. pp 456-463. • Komi, P.V. 1992. Strength and Power Development in Sport. Blackwell Scientific Publications. • Korneljuk, A.O. 1982. Scientific basis of sprint speed Development. Track and Field Quart. Rev. Summer. Pp6-9. Mann, R. 1985. The elite athlete project- sprints and hurdles. Track Tech. 84. Pp 2672-2675.

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