UNIT II TRAINING PRINCIPLES Section 2.4: SPEED AND AGILITY DEVELOPMENT 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. Agility is a main component of skill related physical fitness.

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.

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

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

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.

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.

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.

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.

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

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.

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.

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

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)

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.

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.

Components of Running Speed 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.

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

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

The Non-Support or Flight Phase

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.

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.