1. Unit 4 – Fitness Training Methods of Training

2. How fast you go from point A to point B Linear speed = movement in 1 direction as fast as possible Multidirectional Speed = being able to create speed in any direction

3. Breaks down speed into;-  SPEED  AGILITY  QUICKNESS May seem similar, but are very different in how you train, develop & integrate them into a player’s performance.

4.  Maximum velocity a player can achieve & maintain.  Measured by the amount of time it takes a player to cover a particular distance.  Maximum velocity can only be maintained for a short period of time or over a limited distance  Related to the ATP-PC system

5. To train speed you need to focus on;-  Correct running mechanics  Stride length & frequency  Leg cycle  Hip height/position The fastest sprinters spend the least amount of time in contact with the ground. Contacts = efficient & powerful

6. The ability to change direction without loss of balance, strength, speed or body control. 4 parts;-  Balance  Co-ordination  Programmed agility  Random agility

7. Balance – centre of gravity (core stability) nervous system & muscles working together to reproduce patterns of movement. Co-ordination – mastering skills under more difficult stresses Works biomechanics to form patterns of movement. Break down skills into parts/sections & practice separately then put them back together.

8. Programmed Agility – skill that has been practiced and so are aware of the pattern & sequence. A learned standardised pattern, no spontaneity. Drills are learnt & repeated Random Agility – tasks that have unknown patterns & demands. Uses programmed agility but in random situations. More realistic match/game play

9. Acceleration Quickness training = improves neuromuscular system so initial movement becomes automatic, explosive & controlled. Involves;-  Reaction time  Repetition of same movement  Speeding up neuromuscular pathways & muscle fibres contract quicker = faster, more controlled first 3-5 steps