Speed and agility study guide
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This document provides guidelines and examples for improving speed and agility through training. It discusses techniques for sprinting, acceleration, transitions and changing directions. It outlines components of speed like stride length and frequency. It provides guidelines for improving agility through regular repetitions with changes in direction, balance and movement coordination. Examples of speed, agility, balance and reaction drills are also listed.
Speed and agility study guide
- 1. Speed and Agility Study Guide : Grotthuss Sprint ing Techn iq ue an d Mecha nics • Acceleration • Transition • Maximum Velocity Agility Techn iq ues an d Mecha n ics • Dynamic Balance • Coordination • Explosiveness • Directional Changes (cutting left or right) • Transitions (turn and run from backpedal to forward sprint) Speed T rain ing • Stride Length • Stride Frequency • Strength • Power • Functional Flexibility • Acceleration • Proper Technique
- 2. Guidelines to Improving Agility • Take your time (weeks and months) with many repetitions • Develop athletic timing, rhythm, and movement. • Minimize the loss of speed when shifting the body’s center of gravity • Do drills that require rapid changes if forward, backward, vertical, and lateral directional movements. Train your body to make these shifts more quickly and efficiently. • Focus on intricacies of controlling small motor transitions in neck, shoulder, back, hip, knee, and ankle joints to achieve the best possible postural alignment. • Emphasize strength, power, acceleration, deceleration, coordination, and balance. Guidelines for Developing Speed Potential • Do speed training at the beginning of a workout session • Use proper sprinting technique • Take time (months) with lots of drill repetitions • All sets and repetitions must be accompanied by adequate rest • Sprint drills should last 6-8 seconds at maximum or near maximum effort • A one to four work to rest ration should be used • Vary days between light, medium, and heavy days • Track the total distance run during each maximum speed workout • Run relaxed but give 100% effort • Warm-up and Cool Down (Flexibility session) • For speed endurance run for longer intervals (165-440 yards) or decrease the rest between short intervals (20-65 yards). Make sure to have water breaks after warm-up, in the middle of the main body of the session, and at the end of the main body of the session
- 3. Terms and Definitions Accelerat ion The rate of change in velocity. Being able to go from stationary or near stationary to maximum speed in a very short time Ways to Improve Acceleration • Increase stride length and stride frequency • Increase strength levels for entire body to produce greater amounts of force while at the same time decreasing the time spent in contact with the ground • Train body to use attained strength gains Act ive Wa rm-Up jogging, lunge walking, calisthenics, skipping, and any other aerobic activities. Should be 5-10 minutes. Agility The ability to explosively start, decelerates change directions, and accelerates again quickly while maintaining body control and minimizing loss of speed. In conjunction with the ability to coordinate several sport specific tasks simultaneously. Arm Actio n Range of motion and velocity of the athletes arm Cool-Do wn Gearing down working on range-of-motion and using flexibility exercises Coordination The ability to control and process multiple muscle movements in order to effectively perform athletic skills
- 4. Deceleration The ability to decrease speed or come to stop from a maximal or near maximal speed Durat ion The distance or time of a work intervals Dyna mic Ba lan ce The ability to maintain control over the body while in motion Stride Freq uency The number of strides taken in a given amount of time Freq uency The number of training sessions performed in a given week; athletes should perform an agility-training workout twice per week during the off-season and once per week during the season. Intensit y The speed at which the drill is performed; if the drill is timed, the distance covered can measure the intensity Leg Act ion Relationship of the hips and legs relative to the torso and the ground Posture Alignment of the body Power The rate at which work is done (force x velocity) Repet it ion The execution of one complete movement skill
- 5. Recovery The period or rest between repetitions; it should be based on the complexity of the skill and the metabolic demands of the sport Set A group of agility drills and relief interval Sprint Mechan ics Made up of three elements • arm action • leg action • posture Strengt h Maximal force that a specific muscle or muscle group can generate at a specified velocity Stride Length Distance covered with steps taken per minute Vo lume Loa d The quantity of exercise performed per workout; for example, an athlete may perform four drills on an agility ladder, doing each drill twice
- 6. Example Drills Speed Butt Kickers Parachute Running March Stairs Skips Uphill to Flat contrast speed Runs Ladder Speed Run Sand Run Small Hurdles Downhill to Flat Contrast Speed Runs Sled/Tire Pull Partner Tubing Assisted Acceleration drills. Agility Carioca Figure Eights Crossover Skipping Line Jumps Sprints Tumbling Backpedals any combination of above drills Cone Drills Z-Pattern Cone drills Balan ce single leg/with and without weight Lunge Patterns Hop then Stick balance drills and use the Bosu Balance Trainer. Quickn ess Multidirectional Skipping Lateral Skaters Medicine Ball Drills Vertical Jump Goalie Drill Barrier Jumps (we used Hurdles) Ball Drops with Partner Object drop Test, Partner Blind Tosses Partner Lateral Shuffle and Chase Wheelbarrow Drill Mirroring Sprints Rope Jumping Push-ups with Clap
- 7. Rea ctio n T ime Sit to Stand Pop-Up Hand Movement Hot Hands Directional Mirror Drill Clap Drills Sprint and Backpedal on Command Dropping Objects Sprint and Cut on Command Dodge Ball Star Drill Rolls