EXSC 541 Chapter 7 Maximum Velocity.docx.pdf

CHAPTER 7 – MAXIMUM VELOCITY

Maximum effort

oJustification

Can influence the whole velocity profile

Can reduce the risk of soft-tissue injuries

Hamstring

Groin

Unique training stimulus

Unilateral

2-5x BW (based on GRFs of high speed movements)

Generally only lasts ~0.1 s

oDefining

Technique!

Relax to find optimal rhythm

Rhythmically fire and relax ipsilateral and opposing muscles

Yo-yo example

Cue 95% speed

Mentally relaxed and precise vs grinding their teeth trying to max

Elements of max velocity – mass-specific force applied in a productive direction

oGCT and force application

Mass-specific force

GCT

Force vectors – up to 5x BW

Stiffness – avoid energy leaks

ROM + reversal (leg recovery) – “scissor the legs”

Upright sprinting mechanics

oTransition – strides 8-12

oPosture

Upright

Head, neck, and shoulders are stacked on top of the hips

Neutral pelvic

Knee should be almost level w/ hips at top of stride

Stance foot strikes under hips slightly in from of COM

oDifferentiate b/w a mobility and a motor learning issue

oOutcomes

SL, SF, speed vs

Mechanics

oProper technique

Increased force production

Minimized braking forces

Efficient use of SSC

Pelvic tilt

oTwo types of people have tight hip flexors

People who do stuff

People who don’t do anything

CHAPTER 7 – MAXIMUM VELOCITY

oi.e. anterior pelvic tilt

Weak hamstrings w/ short/tight hip flexors

Finding neutral hip position

oTransition through extreme positions to find neutral

o“You have to walk before you can run”

Hamstring injury and risk

oMost hip extension power from glutes

Hamstrings are synergists so any glute deficiencies means hamstrings pick up

the slack (synergist dominance)

Overworked vs weak

oMost injuries happen during terminal swing – eccentric knee extension

The largest hamstring stretch occurs just before ground contact

At point of longest muscle length and greatest eccentric forces

Tight hamstrings is NOT the problem (usually)

Upper body mechanics

oPendulum

Down stroke – longer pendulum yields more torque, so extend the elbow

~105 degrees

Up stroke – shorter pendulum length increases angular velocity, so flex the

elbow

~75 degrees

oCueing

“Hips to lips”

Especially for kids, don’t worry about the nuances of angle, just focus on 90

degrees

“Hammer everything”

“Be like Thor”

oThese are easy parts of sprint technique that can be practiced while standing in place

Lower body mechanics

oTop speed – immediate dorsiflexion at toe off (stiffness)

oMaximize stored elastic energy

oDon’t forget – gastrocnemius is also a knee flexor

oPositioning

Maintain a straight line through shoulder, hip, and knee during force application

Front side knee comes up to approximately belt-buckle height w/ thigh near

level w/ ground

Active dorsiflexion of front foot

Limit hip extension during force application

Ground contact under or slightly in front of COG

Stride length

oAnalysis

Where the hips are at foot strike

Low far the hips travel horizontally

oActual SL – distance b/w each foot’s ground contact

CHAPTER 7 – MAXIMUM VELOCITY

oEffective SL – the amount of distance your COM travels in space b/w strides that

optimizes the transfer of force

Cueing for speed – max velocity

o“Stay focused and tall”

o“Head toward the ceiling” – keeps body upright

o“Hammer back” – emphasizes arm swing backwards

o“Spin the globe” – push ground away, cycle legs

Anchor drills

oBasic

Arm action

Standing upright, simulate arm swing actions under a cadence

Important to limit transverse movement during arm swing

oCan have them stand parallel to wall to ensure sagittal

movement during swing

Lying leg recovery

Lay on one side and unilaterally work on cyclical leg swing

If the athlete can do it standing properly, do it standing

Lower-limb fast claw

Stand next to wall, extending inner arm to press firmly for support

Perform outer side swing

oModerate

Straight-leg bound

4 sets, 20-40 yds

oAdvanced

Power bound

Emphasize upper and lower limb drive to exaggerate shoulder and hip

separation

4-6 sets, 20-40 yds

oDribbles – low, medium, high

Emphasizes cyclical motion – forward moving high knees

Gradually increase speed and rhythmic intensity in reps, going from a walk to

slightly less than a jog

b/w 20-40 yds

Application drills

oModerate

In-and-out sprint

3 sets w/ rest b/w

Goals

oFloat sections are relaxed, w/o deceleration (coasting)

o90+% effort for sprint sections

Avoid fatigue and lactate accumulation

90 m set up

oSprint first 20m

oFloat next 10m

CHAPTER 7 – MAXIMUM VELOCITY

oSprint 10m, float 10m, sprint 10m

oDecelerate final 30m

oBasic

OH stick drill

Hold PVC above head to eliminate arm swing

Emphasizes leg drive, beginning like you would for a build-up run

4-6 sets, 20-40 yds

oModerate

Wickets

Use of low hurdles spaced out to emphasize driving through the ground

Advanced application drill – max velocity sprint

oNothing compares to actually sprinting when it’s done correctly

oTargeted drills

Get stronger

Develop proper form

oProper technique

Maximize performance

Minimize injury risk

oWhen

Micro-dosing

At least 1x per week, but several are preferred

Already warmed up

NOT fatigued

oIntensity – 95+%

oDistance – 30-60 m

oRest – 30-60 s/10 m

Max velocity sprint

oPowerful ground strike w/ stiff foot/ankle complex

oRun tall w/ head aligned over neutral hips

oShoulders back and down

oChest up and proud

oThe thigh should be nearly parallel w/ ground as it reaches the top terminus of the front

side

oThe hands should be relaxed and open w/ arm movements that swing from the face past

the butt

“Hips to lips”

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