Athletic Training & Conditioning – 3F03 Lecture 11 PDF

Athletic Training & Conditioning – 3F03 Lecture 11 Dylan Whitbread [email protected] Oct 8, 2024 mcmaster.ca | Understanding What is Speed? The highest possible velocity reached through m...

Athletic Training & Conditioning – 3F03 Lecture 11 Dylan Whitbread [email protected] Oct 8, 2024 mcmaster.ca | Understanding What is Speed? The highest possible velocity reached through movement of the body Speed = Stride Length x Stride Frequency Stride = Support Phase + Flight Phase. When breaking down speed there are 3 distinct phases to look at: The start, the acceleration phase and max velocity mcmaster.ca | Stage 1: The Start Position used to generate the power needed to overcome inertia and propel the body forward A good starting position has the lead foot’s heel just in front of the back foot’s toe, hands and shoulders vertically aligned and the hips held high This is where strength training is most beneficial to an athlete training for speed Critical for several sports as generating velocity from a stand still is necessary mcmaster.ca | Stage 2: Acceleration Phase which is used to continuously drive the body at a faster rate of velocity in an effort to reach max velocity Greatest rate of acceleration is on the first step and early steps feature longer ground contact times due to large horizontal forces Key is maintaining a forward lean position and slowly transition to upright running as velocity is gained Quickly accelerating the body to high velocities is key for any sport where movement is involved mcmaster.ca | Stage 3: Max Velocity Phase The highest possible velocity (zero acceleration) reached through stride length and rate Maximal velocity is reached between 20m (beginner/novice) and 60m (elite sprinters) Goal here is to maintain the maximum possible velocity in upright running mechanics Cyclical patterning of the arms and legs and has minimal ground contact time (stride frequency is key for this) mcmaster.ca | Multi-Directional Movement 1) Whole body horizontal changes of direction such as faking and avoiding 2) Whole body vertical changes of direction such as jumping and leaping 3) Rapid movements of of body parts that control movement of implements in sports such as tennis, squash and hockey mcmaster.ca | Understanding What is Change of Direction Change of Direction: - A pre-programmed rapid whole body movement with change in velocity and direction of movement ** Closed Skill - skills that do not involve decision making or response mcmaster.ca | Establish Proper Positioning 1) Centre of Mass - the point within (or sometimes outside) the body where all mass is equidistance 2) Base of Support - Ground contact points where the COM can reside within, front or behind 3) Angle of Attack - Optimal angle of hip-knee-ankle positioning to produce force mcmaster.ca | Understanding What is Agility Agility - A rapid whole body movement with change of velocity and direction in response to a stimuli ** Open Skill - skills that require decision making and movements in response to a stimuli mcmaster.ca | Closed vs Open Closed Skills / Drills Take place in a stable, predictable environment Athlete knows exactly what to do and when Skills are not affected by the environment and tend to be habitual Movements follow set patterns and have a clear beginning and end Open Skills / Drills Environment is constantly changing Movements have to be continually adapted Skills are predominantly perceptual Sports. Wave Drill, Ladder Drills w partner, Closed Drills with a partner mcmaster.ca | Types of Anticipation Spatial Anticipation Person is asked to predict as fast as possible the direction or the landing point of a moving object Temporal Anticipation Person has to make a motor response coincident with some external event mcmaster.ca | Factors affecting Agility mcmaster.ca | Opportunity to Influence Agility 1.Improve mobility (hips, knees , ankles) 2.Improve stability (torso, hips, shoulders) 3.Improve balance (static, dynamic) 4.Improve strength (hips to torso slings) 5. Improve Body Control (positioning) 6.Improve elasticity (plyos, skipping) 7. Drills (speed & agility) mcmaster.ca |