EXSC 541 Chapter 1 The_Many_Forms_of_Speed_Lecture.docx.pdf

THE MANY FORMS OF SPEED

Mass specific force

oElastic power – more associated w/ the passive structures that assist speed/force

production at higher speed movements (i.e. world class sprinter max velocity)

i.e. GCT of 0.08 s

oExplosive power – more associated with movements involved large amounts of force

production (i.e. depth jump landing/block start push)

i.e. GCT around 0.42 s

oForce is more important than stride length or stride rate

Force relative to body weight

Exceptions – sports like football/lacrosse that involve overcoming the

forces of other people as well as padding/gear

Vertical force (counteract gravity)

Ground contact

i.e. 10.20 s 100 m sprinter, reduce GCT by 0.01 s

Assuming 45 strides, finish time reduces by 0.45 s to 9.75 s

oF-v curve

Performance is around the bottom of the continuum (much higher velocity than

force production)

It is important to train both sides of the curve, but there is crossover

F=m x a

By increasing acceleration, force production is also increased

o“Super stiffness” – Stu McGill

More energy transfer

Less energy leakage

Foot  knee  hip

Energy transfer begins in the foot when it makes contact w/ the ground

Can be influenced by

oPrevious injury

oNeuromuscular deficiencies in motor control

Do it RIGHT, then do it FAST

oChain reaction – Gary Gray

Co-contractions

Excessive co-contraction of antagonist muscles increases risk of injury

Can be a good thing to help stabilize joint and find a balance

Triaxial

Balanced structural integrity

oDecreases risk of injury

oi.e. contralateral arm swing during sprint to maintain

streamlined position

Movement vs stabilization

oThey are NOT opposing concepts

oStabilization of joints allows for more efficient movement

An injury in one place may be because of compensation due to a

weakness in another place

THE MANY FORMS OF SPEED

Proprioceptive – feedback about the body’s positioning

Proprioceptors are present in the fascia as well as joints

Speed

oDifferent components/types

Acceleration

Max velocity

Deceleration

Multidirectional speed – includes “game speed”

Acceleration

oPure – the process of initiating motion from a deadstart to overcome the inertia of

gravity

i.e. sprinter coming out of the blocks, WR off the line of scrimmage

oTransitional – when an athlete who is already moving speeds up or rapidly changes

direction and reaccelerates to outmaneuver an opponent

i.e. basketball player cutting to the basket

oTechnique

Longer GCT + higher forces

Pure acceleration is very strength dependent

3-6 strides w/ a horizontal emphasis

Cues

“Hips to lips”

“Guts out in front”

“Push the earth away”

oGeneral body positioning

Powerful arm action upstroke elbow approaches 60 deg on front side; backside

elbow opens to 120 degrees

Front leg

Body and shin at a 45 deg angle

Hips forward

Forward knee drive

Back leg

Powerful hip and knee extension

Focus on pushing back into the ground as hard and fast as possible

Maximal velocity

oThe highest speed an athlete can achieve

oDominant emphasis on vertical force production

oAchieved in 20-40 m (60 m for Usain Bolt)

Does max velocity matter for game speed…?

Context matters

Training stimulus vs sport-specific application

Even if your sport never reaches max velocity, training max velocity may

increase both the ceiling and floor of which you can increase

acceleration and other speed factors

SL, repeated force

THE MANY FORMS OF SPEED

2.2x BW for elite

1.8x BW for amateur

oGeneral body positioning

Head and chest held tall and level

Upright body position (~10 deg)

Hands travel from back pockets to chin

The hand on the front side of the body at or slightly above shoulder height w/

the elbow approaching 75 deg angle

Elbow on swing arm opens to ~95-105 deg angle

Front side hip flexion that allows the thigh to approach a 90 deg angle near waist

height

Neutral hips – NO anterior tilt

Rapid leg recovery w/ minimal backside swing

Deceleration

oParadox – deceleration as a form of speed?

You are only as fast as your ability to slow down

Would you get in a plan where the pilot was good at take-off but not landing…?

Injury risk reduction – motor control is separate b/w speed and

decelerating

oTechnique

Control of COM

Product a yielding force (eccentric)

Up to 2x BW

Being able to lift a higher % of your BW increases the overall load your

joints will be able to absorb in a sport-specific setting, potentially

reducing risk of injury

Short strides

oGeneral body positioning

Split arms help maintain center of balance

Eyes up

Chest over knees

Flexion in the hips, knees, and ankles

Low COG

Multidirectional speed

oCOD – a rapid, preplanned COD or velocity

i.e. cutting

An offensive strategy – highly sport-specific

oAgility – a rapid COD or velocity in response to an external sensory stimulus

Reactive and unplanned

More challenging to objectively measure

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

angles

oGeneral body positioning

Upper body at 45 degree angle in direction of travel

THE MANY FORMS OF SPEED

Low COG

Strong, flat back

Wide base of support

Weight on the inside leg

Speed-specific warm-ups

oWarm up for what you are about to do

oPhysiological benefits

Increased body temperature

Elevated metabolic function

Tissue/joint lubrication, etc

oSkill-based benefits

Neuromuscular coordination

Technique practice

Kinematics, etc

oGeneral – physiological function

oSpecific – target the glutes, core, and lats

oPrimary goals

Maximize benefits of targeted drills

Reduce the risk of injury

“The most important ability is availability”

Phase 1 – pre-warm-up

oMobility

oFoam rolling, lacrosse ball, self myofascial release (SMR), trigger point release, etc

Temporarily increase ROM

Decrease perceived muscle pain

oHot spots

i.e. calves, IT band, quads, hamstrings, glutes, plantar fascia

o“The McGill Big 3” – McGill curl up, bird dog, side bridge/plank

Phase 2 – general active dynamic warm-up

oOdd position strength

Build up “internal armor”

Load across multiple joints and multiple planes of motion

Lunges w/ OH reach or rotation

Submaximal, but can use loads – i.e. KB, medicine balls, bands, etc

oMetabolic activation

Plyometrics and calisthenics

i.e. jumping derivatives, jumping jacks

Phase 3 – speed-specific active dynamic warm-up

oMovement specific drills

“Our warm-up is your workout”

If you want to get good at something, you must practice it

oProgression

Low to high intensity

Simple to complex

THE MANY FORMS OF SPEED

Assessment of strength-to-weight ratio

oCheetahs vs rhinos

Neurological, fascia, reflex potentiation (cheetah)

Muscle (rhino)

oIndividualize training programs

oIs hypertrophy always beneficial?

oTesting options

Pullups

12-15, w/ 20 as optimal

Squats/DLs

2x BW

oDependent on body type, size, weight, sex

o>2.5x – unfavorable cost benefit

Jump height

26-28 inches

Optimal target – 30+ inches

Elite – 40+ inches

oIndividualization

Genetic traits

Training hx

Tissue compositions

Injury hx

Sleep patterns

Diets

Emotional motivations

Movement strategies

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