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Ben Harris, University of Canberra 1
SPRINTING OR SPRINTING OR SPEED?SPEED?
TRAINING THE TRAINING THE DIFFERENCESDIFFERENCES
Ben Harris, University of Canberra 2
Ben Harris, University of Canberra 3
SPEEDSPEED Relates to the speed of Relates to the speed of
muscular contraction and muscular contraction and limb movement.limb movement.
Ben Harris, University of Canberra 4
PHYSIOLOGICAL PHYSIOLOGICAL ASPECTSASPECTS
Ben Harris, University of Canberra 5
ENERGY SYSTEMSENERGY SYSTEMS CP/Alactic anaerobic system CP/Alactic anaerobic system
used primarily.used primarily. Lactic and aerobic systems Lactic and aerobic systems
play little role in actual speed play little role in actual speed of movement.of movement.
Ben Harris, University of Canberra 6
FLEXIBILITYFLEXIBILITY Range of motion for Range of motion for
appropriate joints is essentialappropriate joints is essential Speed demands a large Speed demands a large
amplitude of movement at amplitude of movement at shoulders, hips and knees.shoulders, hips and knees.
Ben Harris, University of Canberra 7
Dynamic flexibility V static Dynamic flexibility V static flexibility.flexibility.–Remember how muscle Remember how muscle
spindles work!spindles work! Requires joint stabilisation and Requires joint stabilisation and
balanced strength development.balanced strength development.
Ben Harris, University of Canberra 8
STRENGTHSTRENGTH MAX STRENGTHMAX STRENGTH EXPLOSIVE STRENGTHEXPLOSIVE STRENGTH REACTIVE STRENGTHREACTIVE STRENGTH
Ben Harris, University of Canberra 9
NEURAL ASPECTSNEURAL ASPECTS Requires proper Requires proper
synchronisation of firing synchronisation of firing patterns resulting in ultra fast patterns resulting in ultra fast excitation and relaxation.excitation and relaxation.
Ben Harris, University of Canberra 10
MAXIMISE MOTOR UNIT MAXIMISE MOTOR UNIT RECRUITMENTRECRUITMENT
–Increases the rate of motor Increases the rate of motor unit activation. Enables unit activation. Enables Fast Twitch fibres to be Fast Twitch fibres to be utilised earlier.utilised earlier.
Ben Harris, University of Canberra 11
INCREASE MOTOR UNIT INCREASE MOTOR UNIT FIRING RATEFIRING RATE
–Increases rate coding of Increases rate coding of neural impulses neural impulses (frequency)(frequency)
Ben Harris, University of Canberra 12
INCREASE MOTOR UNIT INCREASE MOTOR UNIT SYNCHRONISATIONSYNCHRONISATION
–INTRAMUSCULAR INTRAMUSCULAR COORDINATIONCOORDINATION
–INTERMUSCULAR INTERMUSCULAR COORDINATIONCOORDINATION
Ben Harris, University of Canberra 13
SKILL ASPECTSSKILL ASPECTS
Ben Harris, University of Canberra 14
Optimal stride length approx. Optimal stride length approx. 2.3-2.5 leg length for 2.3-2.5 leg length for sprinters.sprinters.
Shorter stride with increased Shorter stride with increased leg speed increases control.leg speed increases control.
Ben Harris, University of Canberra 15
Applying force in relevant Applying force in relevant direction.direction.
Minimise inefficient Minimise inefficient movements (lateral, movements (lateral, rotational)rotational)
Ben Harris, University of Canberra 16
Minimise ground contact Minimise ground contact time. Why?time. Why?
Minimise the time taken for Minimise the time taken for the leg to complete a full the leg to complete a full stride rotation.stride rotation.
Ben Harris, University of Canberra 17
Place each foot as close Place each foot as close under C of G as possible. under C of G as possible. Why?Why?
Minimise C of G collapse Minimise C of G collapse with each stride. Why?with each stride. Why?
Ben Harris, University of Canberra 18
SPEED SPEED COMPONENTSCOMPONENTS
Ben Harris, University of Canberra 19
REACTION REACTION TIME/STARTTIME/START
Overcoming inertiaOvercoming inertia Identification and Reaction to Identification and Reaction to
primary stimulusprimary stimulus Different to reflexes due to Different to reflexes due to
trainability.trainability.
Ben Harris, University of Canberra 20
Ben Harris, University of Canberra 21
ACCELERATIONACCELERATION Rate of change of velocity, Rate of change of velocity,
usually first 6-8 strides.usually first 6-8 strides. Maximum and explosive Maximum and explosive
strengthstrength Emphasis on backside Emphasis on backside
mechanics due to forward leanmechanics due to forward lean
Ben Harris, University of Canberra 22
Ben Harris, University of Canberra 23
MAX SPEEDMAX SPEED Highest level of neuromusular Highest level of neuromusular
controlcontrol Minor role in most team/court Minor role in most team/court
sportssports Short ground contact time (reactive Short ground contact time (reactive
strength)strength) Limb speedLimb speed
Ben Harris, University of Canberra 24
SPEED SPEED ENDURANCEENDURANCE
Maintain high percentage of Maintain high percentage of max. speed for duration of max. speed for duration of event.event.
Good sprint mechanics Good sprint mechanics increases efficiencyincreases efficiency
Ben Harris, University of Canberra 25
Requires high alactic Requires high alactic anaerobic capacity.anaerobic capacity.
Purpose of creatine Purpose of creatine monohydrate.monohydrate.
Ben Harris, University of Canberra 26
DECELERATIONDECELERATION Minimise to aid speed Minimise to aid speed
enduranceendurance Maximise to aid direction Maximise to aid direction
changeschanges
Ben Harris, University of Canberra 27
LATERAL SPEED LATERAL SPEED (AGILITY)(AGILITY)
Rapid deceleration and Rapid deceleration and direction changes under direction changes under controlcontrol
High kinesthetic awareness.High kinesthetic awareness. Reactive strength.Reactive strength.
Ben Harris, University of Canberra 28
Ben Harris, University of Canberra 29
STRAIGHT V STRAIGHT V LATERAL SPEEDLATERAL SPEED
Ben Harris, University of Canberra 30
STRAIGHT-LINE STRAIGHT-LINE SPEEDSPEED
Three separate componentsThree separate components Each component different due to nervous Each component different due to nervous
regulation and functional role of muscles regulation and functional role of muscles involved.involved.
Ben Harris, University of Canberra 31
Initial acceleration Initial acceleration
Up to 10-12mUp to 10-12m Large rate of change of Large rate of change of
velocityvelocity
Ben Harris, University of Canberra 32
Continued acceleration Continued acceleration
10m-Vmax10m-Vmax Slower rate of change of Slower rate of change of
velocityvelocity
Ben Harris, University of Canberra 33
Max speed/Maintaining Max speed/Maintaining max speed max speed
Vmax-finishVmax-finishNo further acceleration No further acceleration
(trying to limit (trying to limit deceleration)deceleration)
Ben Harris, University of Canberra 34
LATERAL SPEEDLATERAL SPEED
Ben Harris, University of Canberra 35
Involves the need toInvolves the need to–deceleratedecelerate
–adjust stride pattern and body adjust stride pattern and body positionposition
–accelerate againaccelerate again
Ben Harris, University of Canberra 36
Less than 25% of agility Less than 25% of agility performance is accounted for performance is accounted for by straight line speed.by straight line speed.
Increased stride frequency, Increased stride frequency, balance and proprioceptive balance and proprioceptive components.components.
Ben Harris, University of Canberra 37
TRAINING TRAINING METHODSMETHODS
Ben Harris, University of Canberra 38
STRENGTHSTRENGTH Max Strength Base For All Max Strength Base For All
Speed AspectsSpeed Aspects
Ben Harris, University of Canberra 39
Maximum strength improvements Maximum strength improvements should be emphasised in the should be emphasised in the weightroom for later transfer.weightroom for later transfer.
Hard to simulate specific Hard to simulate specific movements in the gymmovements in the gym
Action velocity trainingAction velocity training
Ben Harris, University of Canberra 40
OVERSPEED OVERSPEED TRAININGTRAINING(ASSISTED) (ASSISTED)
Cadence increaseCadence increase Overloads neural (skill) Overloads neural (skill)
componentcomponent Increases stabilisationIncreases stabilisation
Ben Harris, University of Canberra 41
METHODSMETHODS Speed cannon (elastic cord)Speed cannon (elastic cord) Running downhillRunning downhill Pedaling in easier gearPedaling in easier gear
Ben Harris, University of Canberra 42
RESISTEDRESISTED
Overloads the Overloads the strength/power component strength/power component (neural + physiological)(neural + physiological)
Maximum 10% load increase Maximum 10% load increase as too much load alters the as too much load alters the skillskill
Ben Harris, University of Canberra 43
High correlation between High correlation between power and acceleration.power and acceleration.
Ben Harris, University of Canberra 44
METHODSMETHODS Weighted vest Weighted vest
running/jumpingrunning/jumping Towing (sled, tire, parachute Towing (sled, tire, parachute
etc)etc)
Ben Harris, University of Canberra 45
Ben Harris, University of Canberra 46
Uphill running, ridingUphill running, riding Sand/shallow water runningSand/shallow water running
Ben Harris, University of Canberra 47
Ben Harris, University of Canberra 48
PLYOMETRICSPLYOMETRICS
Stretch-Shorten CycleStretch-Shorten Cycle Stretch ReflexStretch Reflex
Ben Harris, University of Canberra 49
COURT/FIELD SPORT COURT/FIELD SPORT SPECIFICSSPECIFICS
The ability to start quickly The ability to start quickly from different positions, from different positions, accelerate to top speed in accelerate to top speed in the shortest possible time, the shortest possible time, change direction and stop change direction and stop rapidly under control.rapidly under control.
Ben Harris, University of Canberra 50
Is the aim Is the aim –a specific movement pattern a specific movement pattern
(straight line)(straight line)–general movement speed (lateral)general movement speed (lateral)
Important to use speed drills, not Important to use speed drills, not just make game drills as fast as just make game drills as fast as possible.possible.
Ben Harris, University of Canberra 51
Is there equipment involved? Is there equipment involved? Can cause skill alterations.Can cause skill alterations.
Technique modifications (eg Technique modifications (eg Rugby players)Rugby players)
Ben Harris, University of Canberra 52
TRAINING METHODSTRAINING METHODS Speed ladder - fast feetSpeed ladder - fast feet Agility balls/throwing cradles Agility balls/throwing cradles
(cricket)(cricket) Patters (to sprint/jump)Patters (to sprint/jump)
Ben Harris, University of Canberra 53
HurdlesHurdles ““Doggies” with structure, eg. Doggies” with structure, eg.
lettersletters Start from different positions Start from different positions
(ground, running etc.)(ground, running etc.)
Ben Harris, University of Canberra 54
Ben Harris, University of Canberra 55
PERIODISATIONPERIODISATION Relationship between speed and Relationship between speed and
powerpower–can train similar attributes can train similar attributes
simultaneously (SSC)simultaneously (SSC) Preseason is not the time to retrain Preseason is not the time to retrain
movement patterns for speed.movement patterns for speed.
Ben Harris, University of Canberra 56
Continue speed training throughout Continue speed training throughout the year since it is a major skill the year since it is a major skill componentcomponent
–early in training year work mainly early in training year work mainly on techniqueon technique
–increase speed of activity in increase speed of activity in competitioncompetition
Ben Harris, University of Canberra 57
INJURY CONCERNSINJURY CONCERNS High velocity eccentric High velocity eccentric
loading can resulting muscle loading can resulting muscle tearstears
Agility sports have high Agility sports have high incidence of ankle/knee incidence of ankle/knee injuries.injuries.
Ben Harris, University of Canberra 58
PreventionPrevention Appropriate conditioning, warmupsAppropriate conditioning, warmups Ankle braces have no significant Ankle braces have no significant
inhibiting effects on athletic inhibiting effects on athletic performance.performance.
Can reduce the incidence of ankle Can reduce the incidence of ankle injuriesinjuries