Standards

2.2.3 understand skill-related components of physical fitness and how they affect physical performance (i.e., balance, coordination, reaction time, power, speed, agility)

Definitions
Speed - Ability to achieve high velocities as a result of producing explosive force Agility - Ability to explosively brake, change direction and accelerate again Speed-Strength - speed developed at high velocities Speed-Endurance - Maintenance of maximal velocity over an extended time period and the ability to repeatedly reach maximal acceleration or speed in multiple bouts.

Impulse- the change in momentum from a force measured as the product of force and time Power- the rate of doing work, measured as the product of force and velocity

Movement Mechanics

All are equally important

Direction Magnitude Rate Force application

Trying to increase impulse by moving the force time curve to the left by generating great force in a given time or by improving rate of force production

Load and Explode

Speed and agility involves the ability for the muscles to respond to loading and exploding with the stretch-shortening cycle

Simple vs. Functional Speed

As external resistance increases, the role of speed increases High force is required to rapidly accelerate and decelerate

Reactive Ability versus Reaction Time

Reaction ability - a characteristic of speed strength Reaction time - untrainable and correlates poorly with movement action time or performance

Running Speed
Interaction of stride frequency and stride length Both are important during initial acceleration Stride rate has a greater impact on maximum velocity As speed increases impulse production becomes increasingly dependent on the ability to generate force rapidly

Runner comparison
Elite sprinters achieve greater stride length and are capable of increasing it until about 49 yards from a static start Elite sprinters have greater stride frequency and are capable of increasing until about 27 yards from static start How long does it take an elite sprinter to reach maximum speed?

STAGES OF RUNNING

Early Flight

Mid Flight

Late Flight

Early Support

Late Supports

Table 17.6

Phases

Drive
First 20-30 yards Horizontal thrusts

Stride
After 30 yards Running tall posture

Lift
After 30 yards Running tall posture

Errors

Start

Hands to wide 90 degress in knee not achieved Excessive weight distributed to arms Jumped first stride Premature upright posture
Premature upright posture Insufficient leg extension Feet turned outward Vertical swaying No arm movement

Stride

Agility

Acceleration and deceleration specifically laterally are more important than linear sprinting

Changes in Velocity
Initial speed and direction Decrease or increase in speed and redirection of movement Final speed and direction

Technical Considerations of Locomotion

Visual focus Leg action Arm action Breaking mechanics Body position

Developing speed and agility

Execution of sound technique

Proper foot planting
Maintain center of gravity Perform at submax levels

Resisted sprinting Assisted sprinting

Resisted Sprinting

Gravity resisted Up stairs Parachutes Sleds Leg drive Explosive arm movement Assisted sprinting Downhill running Harness or stretch cord Arm and leg turnover Foot plant Explosion through movement

Tertiary training techniques

Strength Fitness training Power training Speed-endurance training

Program Design

Speed and agility

High intensity short duration exercises
Phosphogen system

Performed under minimal metabolic stress

Early in training session Breif work bouts No more than 2-3 minutes

References

http://www.tn.gov/education/ci/health_pe /