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Sports Performance 15

Sports Performance 15. UNIT II TRAINING PRINCIPLES Section 2.4: SPEED AND AGILITY DEVELOPMENT By Andrew Morgan BPE/Bed c.2003. Agility. The ability to rapidly and accurately change direction . It includes quickness and maneuverability .

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Sports Performance 15

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  1. Sports Performance 15 UNIT II TRAINING PRINCIPLES Section 2.4: SPEED AND AGILITY DEVELOPMENT By Andrew Morgan BPE/Bed c.2003

  2. Agility • The ability to rapidly and accurately change direction. It includes quickness and maneuverability. • Agility is a main component of skill related physical fitness.

  3. Agility • Skill related fitness also consists of: - balance, - coordination - speed - power - reaction time. • These components do not make you healthier, however, they will improve your skill in games, also improving your efficiency when performing.

  4. Agility • Agility requires muscular control and balance. • Agility is also influenced by: - coordination - center of gravity - running speed - skill

  5. Agility • Agility testing provides measures of motor control. • Agility is measured with running tests where the person is required to turn, start and stop.

  6. Four stages of Agility Stage 1 - Balance: • Balance (the maintenance of equilibrium) is affected by the nervous system. • The eyes, ears and feet will sense imbalance. Posture is a very important factor in balance.

  7. Four Stages of Agility A. Static balance: • The most fundamental human movement skill. Training ones’ balance, speeds up the nervous impulses to muscles to produce accurate movements resulting in an improved efficiency of movement. B. Dynamic balance: • Is balance while moving.

  8. Four Stages of Agility Stage 2 – Coordination: • Coordination is the ability to use the senses with the body parts to perform motor skills smoothly and accurately. • A large part of coordination is performed by breaking a skill down into parts and then slowly uniting the parts.

  9. Four Stages of Agility Stage 3 – Programmed Agility: • The use of repetition is very important. • Through repetition the brain quickly learns through a progressive manner and then stores the information. Examples: Use of pylons and speed ladders to direct athletes.

  10. Four Stages of Agility Stage Four – Random Agility: • More advanced level of agility. • Train with unknown patterns of movement. • Train controlled and powerful starting and stopping. • Example: Directional Drill

  11. Speed and Power Development • Speed and power are critical to many sports. • Sports that require speed and power will benefit from training that is similar to the sport itself in movement, speed, power and strength.

  12. Speed Development • Are you born fast? You are to a certain extent: limb length, muscle attachment and proportion of type II muscle fibers. • With proper training everyone can improve their running speed.

  13. Components of Running Speed A. Stride Frequency B. Stride Length C. Running Form D. Speed Endurance

  14. A Well-Designed Running Program Should Include: • Strength training (to toughen joints) • Assisted running • Resistive running • Plyometric activities • Interval training • Running technique (a look at form)

  15. Components of Running Speed A. Stride Frequency • Number of steps taken in a given time. • For improvement, time must be reduced between strides while maintaining or increasing stride length. • Stride frequency can be developed with Sprint-Assisted Training.

  16. Components of Running Speed Sprint-Assisted Training: • Running at an increased speed. • Downhill running (3-7 degree slope to avoid injury or loss of control). • Towing. • Strength and sprint training programs are recommended before downhill training programs are implemented. • Warm up is essential.

  17. Speed = Stride length x Stride frequency Components of Running Speed B. Stride Length • Distance covered in one stride. • Developed by increasing the speed-strength (the ability to exert maximum force during high speed movement) in the lower body. • Training goals achieved by pulling a sled (resistive running), running uphill, running up steps, plyometrics.

  18. Stride Analysis The running stride can be broken down into two phases: • The Support phase • The Flight phase

  19. The Support Phase 1.Heel strike 2. Midstance 3. Take off

  20. The Non-Support or Flight Phase

  21. Components of Running Speed C. Form and Form Running • Running with good technique is a motor learning process which must be learned at slow speeds. • There are many correct running drills to help establish error-free movement. • Errors in form running: • Head sway • Arm swing – must be forward and backward with no lateral movement • Rear heel kick action – high heel kick up should take place • Upper body lean – the body should have a slight forward lean • Foot placement – feet should point straight ahead • Relaxation – body must be relaxed; jaw relaxed, hands not clenched.

  22. Components of Running Speed D. Speed Endurance • Speed-endurance is the ability to repeatedly perform maximal or near-maximal sprints with sport specific recovery intervals. • There are different programs for every sport. • Programs designed with reference to the sport’s primary energy system (see Part 2 of the unit), which involves a sport’s duration. • Interval training – work/rest ratio.

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