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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
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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 /
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
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