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Acceleration and Speed Training: A Comprehensive Guide for Athletes, Exams of Industrial Technology

A detailed guide to acceleration and speed training for athletes, covering various aspects such as biomechanics, drills, and programming. It delves into the importance of critical positions, pillar prep, and multidirectional movement, offering practical insights and exercises for enhancing athletic performance. The document also explores the role of medicine ball training in improving power, coordination, and injury prevention.

Typology: Exams

2024/2025

Available from 01/23/2025

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is /power /a /direct /or /indirect /method /for /ESD /- /correct /answer /both!
Direct=meter /on /a /bike
Indirect /= /time /to /complete /task /
Creates /a /goal /for /next /week /- /
Circuits /- /# /of /rounds /completed
The /drill /is /the /coach- /athlete /decides /- /ownership
Goals
Short /term /E /system: /10 /secs /get /50 /ft
lateral /bound /double /contact /quick /stick /- /correct /answer /most /important
/movement /prep /for /shuffling
acceleration /- /correct /answer /0-20
change /in /velocity // /change /in /time /- /correct /answer /acceleration
Body /weight /x /acceleration /- /correct /answer /force /(how /much /F /is /needed /if /an
/athlete /needs /to /go /x /speed)
speed /endurance /- /correct /answer /> /40 /yds
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is /power /a /direct /or /indirect /method /for /ESD /- /correct /answer /✔both!

Direct=meter /on /a /bike

Indirect /= /time /to /complete /task /

Creates /a /goal /for /next /week /- /

Circuits /- /# /of /rounds /completed

The /drill /is /the /coach- /athlete /decides /- /ownership

Goals

Short /term /E /system: / 10 /secs /get / 50 /ft

lateral /bound /double /contact /quick /stick /- /correct /answer /✔most /important /movement /prep /for /shuffling

acceleration /- /correct /answer /✔0-

change /in /velocity // /change /in /time /- /correct /answer /✔acceleration

Body /weight /x /acceleration /- /correct /answer /✔force /(how /much /F /is /needed /if /an /athlete /needs /to /go /x /speed)

speed /endurance /- /correct /answer /✔> / 40 /yds

start /critical /positions /- /correct /answer /✔1. /start: /back /hip / 94 /back /knee /open /

  1. /ankle /cross
  2. /toe /off /and /contact

40 /yd /dash /(time) /- /correct /answer /✔< /4.5 /sec

acceleration /coaching /pillars /- /correct /answer /✔Posture

Legs /

Arms

acceleration /pillar /prep /(5-10 /min) /- /correct /answer /✔Shoulder /flexion /and /extension

Thoracic /extension /and /rotation

Hip /flexion /and /extension /(90 /- /10)

Ankle /DF /- /"the /trigger"

linear /acceleration /plyo /prep /- /correct /answer /✔Linear /vertical /& /horizontal

Initiation: /NCM /(max /force /without /SSC /mimics /the /start) /and /double /contact /(rapid)

Movements: /bound /and /hop /is /more /specific

Acceleration /programming /- /correct /answer /✔Technical /(10-15 /min) /- /fatigue /is /the /enemy /of /learning

Motor /learning

sled /speed /work /- /correct /answer /✔overload /approach /50-30% /BW /(more /is /less /speed)

acceleration /prep /drills /- /correct /answer /✔Pillar /march /- /linear

Start /jumping /with /double /feet /with /arms /alternating. /Then /BOTH /feet /strike /at /same /time / /this /requires /acceleration /to /get /foot /up /and /down /quickly. /

PUNCH /PUNCH

Upper /body /should /be /calm

Pillar /skip /- /linear

Pop/Float /- /horizontal

free /sprint /training /for /acceleration /- /correct /answer /✔11-12 /steps /(10-20 /yds)

Cue: /PUSH /PUSH /PUSH

Performance /keys: /stay /low, /slow /and /steady /rise

kinematics /of /absolute /speed /- /correct /answer /✔scissoring /action

Front /arm /is /short /lever /arm, /back /arm /long /lever /arm= /creates /rotary /stability /at

/high /speeds /- /correct /answer /✔creates /rotary /stability /at /high /speeds

absolute /speed /Back /knee /- /correct /answer /✔- /open /but /not /locked /because /that /would /over /lengthen /the /anterior /chain,

absolute /speed /front /knee /- /correct /answer /✔only / 80 /degrees

Smaller /lever /arm /helps /reposition /knee /faster, /and /avoid /HS /tear /(due /to /pulling /ground /towards /them)

absolute /speed /critical /position /which /conserves /momentum /- /correct /answer

/✔figure / 4 /load /acceptance /and /WB

(Errors: /body /shifted /fwd, /or /leg /shifted /back

Endurance /adaptation /- /can /have /deeper /joint /angles /because /on /the /ground /longer

Low /leg /- /act /like /a /stiff /spring /- /IT /band /serves /to /absorb /force /coordinated /with /glute /and /quad /- /treat /it /almost /like /a /pole /vault

Short /lever /arm /to /get /leg /back /fwd /as /fast /as /can.)

this /is /the /change /need /for /BW /displacement /(abs /speed) /- /correct /answer

/✔1/ms /vertical /displacement /(magic /in /the /vertical)

need /double /the /BW /to /displace. /This /is /a /tremendous /force /in /0.1 /sec! /- /correct

/answer /✔This /is /the /reason /the /critical /positions /matter /- /length-tension /mechanical /advantage

goal /minimize /the /breaking /force /- /correct /answer /✔keep /foot /under /COM

absolute /speed /drills /- /correct /answer /✔Step /over /skills: /tall, /imagine /a /button /under /feet /to /hit

Ankle /- /imagine /in /water /and /stepping /over

Shin /- /

Knee

Crossover /critical /position /- /correct /answer /✔Call /back /to /plyos /for /med /lat /hop/push /off

Need /good /hip /IR/ER /rotation

Lateral /edge /pushes

Arms /oppose /hips /and /eye /movement /- /coiling /the /system

Hip /drive /and /generate /inside /leg /IR /for /Max /acceleration /(lean /and /push / 45 /degree /angle)

multidirectional /pillar /prep /- /correct /answer /✔shoulder /IR, /ER, /thoracic /rotation, /ankle /DF

DYNAMIC /stretch /multidirection /- /correct /answer /✔leg /cradle, /worlds /greatest /stretch, /drop /lunge

multidirectional /integration /movement /- /correct /answer /✔Lateral /march, /rotational /skip

plyos /for /multidirectional /cutting /- /correct /answer /✔NCM /- /often /need /concentric /movement /only

Bound /and /Hops: /often / 1 /leg /that /require /re-direction /of /BW

Continuous /- /high /speed /for /consistent /patterns, /help /to /revert /action /and /commit /to /a /path

(10-15 /min)

Motor /learning: /single /

Decision /emphasis: /closed /drills

High /recovery /- /soft /tissue /tightness /in /hip /flexors /from /maintaining /low /- /correct

/answer /✔multidirectional /technical /skill /session

skill /application /for /multidirectional /10-20 /min /- /correct /answer /✔High /intensity: /single /and /sequence

Decision: /open /and /closed /skills /(reactive /and /nonreactive)

High /recovery

parameters /for /multidirectional /- /correct /answer /✔1-2 /x //week /(45-60 /min)

Volume: /(depends /on /movement /type /and /the /athlete)

Distance: /5-10 /yds /

Reps: /3-6 /(+-2)

Sets: /1-

Rest: /<90 /between /reps, /between /sets />120s /(fatigue /is /enemy /of /motor /learning)

Intensity: /

Max/High /full /speed /& /reactive /focus /- / 48 /hr /recovery

Low: /technical /part /of /session /- /non-reactive /- /active /recovery /and /rehearsal

medicine /ball /is /similar /to /which /movement /is /sports /- /correct /answer /✔cuts /and /crossovers

generate /and /resist /rotational /forces /using /integrated /total /body /movement

improved /coordination /in / 3 /planes /of /movement /at /speed /of /play

  • /improved /ability /to /control /and /decelerate /in /diversity /of /positions

you /want /to /reduce /shoulder /mobility /requirements /and /help /athlete /keep /torso

/upright /which /squat /do /you /teach /- /correct /answer /✔front /squat

you /want /your /athlete /to /lift /as /much /load /as /possible /- /correct /answer /✔back /squat

Lower /body /push /for /starting /strength /- /correct /answer /✔trap /bar /dead /lift /(start /from /a /dead /stop)

how /do /you /cue /for /stability /chop /vs /stability /lift /vs /rotational /chop/lift /- /correct

/answer /✔stability /chop: /arms /move /around /body

stability /lift: /ribs /to /hips /(avoid /extension)

rotational: /cue /for /speed

S /factors /of /strength /- /correct /answer /✔Strength

Speed

Power

Spirit

Stamina- /systemic /(cyclist) /& /local /muscle /endurance /(climber)

Suppleness /(flexibility)

Skill

Non-functional /strengthing /- /correct /answer /✔sarcoplasmic /high /reps /low /intensity

may /help /with /recovery

increase /blood /flow

force /= /- /correct /answer /✔MASS /x /acceleration

Mechanic /stress /loading /strategy /- /correct /answer /✔clusters /(intra-rep /intervals) /with /high /rest /to /optimize /acceleration, /strip /sets /(intra-load /variations /100lbs> / 80 /> / 70 /> /60)

metabolic /load /strategy /- /correct /answer /✔escalating /density, /timed /sets

conjugate /strength /programming /- /correct /answer /✔Series /of /peaks /and /valleys: /max /effort /and /dynamic /efforts

Undulating /strength /to /power /to /rest

Develop / 2 /or /more /strength /themes /at /a /time

Rest /depends /on /how /well /movement /types /are /varied

ESD /aerobic /- /correct /answer /✔2-4 /min

if /you /Increase /anaerobic /threshold /- /correct /answer /✔Decrease /exposure /to /accumulation /of /by-product /- /delays /fatigue

max /power /on /speed/power /curve /- /correct /answer /✔ 10 /sec

1" /-1.5" /- /correct /answer /✔ideal /balance /strength /power /nueromuscular

Epley /formula /- /correct /answer /✔ 1 /RM /= /[load /x /reps /x0.33] /+ /load

starting /strength /1RM /intensity /- /correct /answer /✔80-95%

speed /strength / 1 /RM /intensity /- /correct /answer /✔40-60%

Signal /processing /systems /- /correct /answer /✔Fusionsport /smart /system /- /knows /the /arm-body-arm /beam /break

Factors /in /which /beams /are /broken /and /for /how /long

Helps /capture /slight /changes.

Reactive /agility /test /(RAT) /- /correct /answer /✔(pure /reaction /not /decision /making)

Respond /dynamically /to /coach

Elite /athletes /are /5% /faster /than /lower /level /athletes /(slower /by /2%, /so /translates /to /overall /7% /faster)

True /translation /to /sport

Flaw: /using /another /human /for /test /- /introduces /reliability /and /validity /concerns /(not /consistent)

EXOS /uses /smart /speed /capacity /with /a /light /and /sound /stimulus

Y /set-up /with /about / 45 /degree /cuts /(3-4 /cuts /R /and /L)

1 /yd /behind /gate /start

Triggered /in / 45 /ms /= /faster /than /human /reaction /time

Also /have /the /athlete /go /through /a /non-reactive /version

Non /reactive /agility /test /without /timing /system /best /non-reactive /agility /for

/symmetry /(COD /= /change /of /direction /speed /- /correct /answer /✔ 505

side /to /side /difference /of /(%) /in /agility /test /is /indicative /of /injury /risk /- /correct

/answer /✔Injury /risk />15% /(data /from /hopping /and /isokinetic)

(E.g. /post /ACL: /may /be /symmetrical /in /other /test /BUT /not /with /reactive /(apprehension /- /low /confidence /in /ability)

Reactive /agility /provides /one /of /the /most /robust /ways /to /assess /return /to /play)

40 /yd /dash /(set /up /for /20-30 /yds /of /deceleration) /- /correct /answer /✔compare /to /norm /data

Yo-Yo /IRT

(intermittent /recovery /test)

(ESD) /- /correct /answer /✔ramping" /shuttle /run /back /and /forth /cued /by /a /beep /at /increasing /speeds

Distance: / 20 /m

Termination: / 2 /consecutive /failed /test /

baseline

Run /for / 30 /sec /- / 10 /sec /rest /with /ramping /speed /by /+0.5 /km/h /during /each /stage

•captures /decline /in /performance /or /"fatigue /index"

•Fusion /sport /system

•baseline /for /comparison /mid /and /post-season

Stage /Assessment /Run /- /correct /answer /✔Ramping /stages:

2 /min // /stage /

start= /3/10 /RPE

Finish /= /10/10 /RPE

Rest= /walk / 2 /min

Track, /field /etc

18 /min /total

(8/10 /= /a /pace /you /could /hold /for /an /hour)

(10/10 /= /mile /pace /- /can't /hold /for /very /long)

(rest= /"keep /that /pace /right /there" /walking)

- /HR /zones /of /work /at /different /intensities

-7/

-10/

-recovery

- /not /based /on /power /or /speed /but /RPE /(psychological /and /emotional /factors) - /develop /training

- /can /adapt /environment /to /sport - /can /have /multiple /athletes /at /same /time - /measure /of /strength /endurance /if /use /distance /covered - /useful /across /equipment /and /activity

•assume /anaerobic /threshold /is /at /7/10 /RPE /(85% /HR)

•HR /monitor /needed

(if /not /doing /manual)

•need /space /for /distance /(e.g. /track)

1g/1 /lb /BW /for /active /person / /0.8 /-1.0 /lb /protein /- /correct /answer /✔protein /requirements

Half /your /body /weight

Include /fruits /and /veggies: /.5 /-1 /oz/1 /lb /of /BW /- /correct /answer /✔hydration /requirements

hydration /loss /limits /- /correct /answer /✔No /more /than /2% /of /BW /with /training /session

for /every /lb /lost /in /workout /how /many /oz /to /hydrate /- /correct /answer /✔ 20 /oz

Carb: /protein /fuel /recovery /- /correct /answer /✔2-3:

Higher /autonomy /competence /and /relatedness /associated /with /- /correct /answer

/✔better /motor /learning

better /concentration /and /focus /and /effort

sweet /spot /(motivation /- /correct /answer /✔purposeful /struggle /is /50-80% /error

challenge /point /hypothesis /- /correct /answer /✔Beginner /high /potential /for /learning, /experts /needs /more /challenge-- /they /are /close /to /their /ceiling