EXSC 541 Chapter_9___Multidirectional_Speed.docx.pdf

CHAPTER 9 – MULTIDIRECTIONAL SPEED

Involves multiple facets

oSpeed

oBrakes

oCOD

oCreating space

oReflexes

oPattern recognition

Forms of multidirectional speed

oCOD – preplanned COD/velocity

Execution of neurological motor programs in a closed loop/constrained

situation

Context – offense

i.e. PG driving toward basket

Solid COD skills are built into agility and maneuverability

oAgility – rapid COD/velocity in response to a stimulus

Unplanned, reactive, and cognitive

Includes visual scanning, pattern recognition, decision making, and reaction time

Context – defense

i.e. skilled fighter evading a punch

oManeuverability – the ability to manage the angular momentum of the body at discrete

angles

Involves managing COG w/ slight shifts in

Body angle

Movement tempo

Trajectory

i.e. baseball player spring curvilinear path during base running

Movement vocabulary

oConstraint-based/closed drills – target and develop movement patterns

oOpen-chain drills – develop creative adaptability, fluency of application (context), and

situational awareness in response to the environment

oSteps

Optimize strength to weight ratio - ~1.8x BW

Target deficiencies/asymmetries

Build capacity and capability

Apply skills in game-like scenarios w/ unexpected variables

Movement strategies

oChallenge athletes – too frequently athletes won’t try new skills in game-like scenarios

Keep strengths strong while developing a broader movement vocabulary

oMovement biases – can lead to unfamiliar in-game positions and possible injury

oInherently flawed movements also limit performance

Reactive strength

oAmplifies the SSC

oIdeally, GCT should be <250 ms

oMechanical/elastic model – stiffness

CHAPTER 9 – MULTIDIRECTIONAL SPEED

Drills – crow hops, depth drops, bounding

oNeuromuscular model – precontraction to enhance stiffness before ground contact

Regularly expose athletes to plyometrics, sprinting stimulus – movement

intention matters

Different stimulus/adaptation than strength

Co-contraction of agonist and antagonist maximizes stiffness to avoid energy

leaks

oReactive strength index (RSI)

Drop jump on and off a force plate

RSI = VJ height / GCT

oTime to take off

Optimally, keep GCT <250 ms

oIf drop height increases and RSI decreases, the athlete might

need to get stronger

Note – neuromuscular adaptations happen faster than soft tissue adaptations

Categories

<1.5 – low reactive strength ability

oAthlete is unprepared for moderate plyos

oStrength development and low level plyo techniques should be

targeted

1.5-2.0 – moderate

oAthlete prepared for moderate plyos

oReactive strength is an area for performance enhancement

2.0-2.5 – well established

oIntensive plyos are appropriate

>2.5-3.0 – high level of reactive strength

oDiminishing training returns for some athletes in this range

oCritical analysis – will greater reactive strength levels improve

performance?

>3.0 – world class reactive strength levels

oLimited capacity for further improvements in reactive strength

Maneuverability and curvilinear running

oKey differences

Body position – lateral lean

Force vectors

Joint angles

Torso articulations

oRaw ability does NOT necessarily translate to ability

oTechnique is incredibly important!!!!

Pelvic and torso control

oCharacteristics (elite male youth soccer)

5-10+ degrees when running faster than 6 m/s (14 mph)

Foundational strength

oPlanting (transition) – primarily isometric

CHAPTER 9 – MULTIDIRECTIONAL SPEED

oBraking (deceleration) – primarily eccentric

oReacceleration (conversion) – primarily concentric

Cueing for speed – COD

o“Get low” – will help athlete to find correct position by keeping torso oriented

o“Pull the string” – communicates driving through stance leg and reaching with the other

Emphasizes first step quickness

Multidirectional speed training

oDeceleration

COG management, timing, and balance

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Neuromuscular control and stiffness

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Anchor drills

oBasic

COG management

Hang stopwatch around neck to navel

Stand in athlete stance w/ palms out

Lean to one side w/ COG slightly in front and to the outside of a SL base

of support

Stationary speed skater

Teaches lean

Keep weight on one leg, step out into side lunge, keeping reaching foot

NWB and alternate

12-16 reps

oModerate

Lateral jump

12-16 total reps OR 2-3 sets of 6-8 reps each leg

Side-run hockey stop

Cones set 5 yrds apart

Start in loaded position on balls feet, standing over center of line/cone

Accelerate toward line/cone

Shift BW in direction of travel

Keep torso and hips faced forward, emphasizing lateral movement

oAdvanced

Speed skater bound

4-6 reps continuously

Resisted lateral shuffle

2 reps, 1-3 sets per side

Crossover run

Emphasizes crossover first step when changing direction of sprint

Requires large amounts of torso control/transverse forces

Repeat equally in both directions, gradually increasing speed each rep

Application drills

oAdvanced

CHAPTER 9 – MULTIDIRECTIONAL SPEED

X run

4 cones set in square 10 m apart

Stay facing forward during entire drill

Start bottom left and sprint diagonally to top right

Side shuffle to left front cone, pivot 45 degrees and crossover run

backward to cone four (bottom right)

Turn and front sprint to starting cone

W run

7 cones set up 5 yards apart – 3 in first row, 4 in second

Combination of straight line sprints and diagonal backpedaling

oCombination run

Start at cone 1 and do a crossover run to cone 2, planiting outside foot on arrival

Sidestep shuffle back to cone 1, planting outside foot on arrival

Rotate 45 degrees and sprint back to cone 2, decelerating to a stop on arrival

Shuffle back to cone 1

Final thoughts

oMaster the fundamentals – do the simple stuff lethally well

oPay attention to the details

Body position

Form

Execution

oFoundation (metabolic/strength)  application (speed/agility/COD)

oOptimize recovery

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