EXOS Certification Acceleration - FINAL (3) · 2014-08-30 · kinetics The study of forces acting...

© 2014 Athletes’ Performance, Inc. 1

LINEAR SPEED

AN INTRODUCTION TO ACCELERATION

2© 2014 Athletes’ Performance, Inc.

Define terms and compute basic physics problems related to sprinting

Identify and explain how specific kinematic and kinetic elements relate to the

acceleration technical model

Recognize the “coaching pyramid” and identify the most effective cues for

improving the acceleration technical model

Identify and design effective movement skills programming for acceleration

LEARNING OBJECTIVES


What do we think of when we hear the word acceleration?

RACE CAR


SCRUM IN RUGBY

EVASION IN SPORT


SPRINTING

ACCELERATION: TECHNICAL MODEL


PHYSICS OF SPEED

kineticsThe study of forces acting on or produced by an object

kinematicsThe properties of motion in an object without reference to the forces causing motion


scalarA quantity that has a magnitude, but no direction (ex. speed and distance)

vectorA quantity that has a magnitude and a direction (ex. acceleration and velocity)

Newton’s 1st Law (Inertia):

An object at rest stays at rest and an object in motion stays in motion with the same speed and in the same direction unless acted upon by an unbalanced force


VELOCITY = Distance(m) / Time(s)

Avg. VelocityBolt (‘08): 10m in 1.85s

10m/1.685s (-RT)

Avg. Horiz Velocity10m = 5.93m/s

0.00 M/S

2.00 M/S

4.00 M/S

6.00 M/S

8.00 M/S

10.00 M/S

12.00 M/S

14.00 M/S

10M 20M 30M 40M 50M 60M 70M 80M 90M 100M

VELOCITY (M/S)

DISTANCE (M)

U. BOLT AVERAGE VELOCITY IN BEIJING

U. BOLT AVERAGE VELOCITY IN BEIJING

0.00 m/s

1.00 m/s

2.00 m/s

3.00 m/s

4.00 m/s

5.00 m/s

6.00 m/s

7.00 m/s

8.00 m/s

0.00 0.10 0.20 0.30 0.36 0.42 0.48 0.54 0.60 0.66 0.72 0.78 0.84 0.90

VELOCITY (M/S)

TIME (S)

HORIZONTAL START VELOCITY

Horizontal Start Velocity

BLOCK CLEARANCE STEP 1 STEP 2

CONTACT 1

CONTACT 2

CONTACT 3

Adapted from Mann, 2011


ACCELERATION = ∆Velocity(m/s) / ∆Time(s)

Avg. AccelerationBolt (‘08): 10m in 1.85s

(5.93m/s-0m/s)/1.685s

Avg. Horiz Acceleration10m = 3.52m/s2

-2.00 M/S/S

-1.00 M/S/S

0.00 M/S/S

1.00 M/S/S

2.00 M/S/S

3.00 M/S/S

4.00 M/S/S

5.00 M/S/S

10M 20M 30M 40M 50M 60M 70M 80M 90M 100MACCELERATION (M/S2)

DISTANCE (M)

U. BOLT AVERAGE ACCELERATION IN BEIJING

U. BOLT AVERAGE ACCELERATION IN BEIJING

Newton’s 2nd Law (Force):

The acceleration of an object as produced by a net force is directly proportional to the magnitude of the net force, in the same direction as the net force, and inversely proportional to the mass of the object

J5

J5 Slide after this is missing (can be found on Nick's HD)John, 7/10/2014


FORCE = Mass(kg) x Acceleration(m/s2)

Avg. Force82kg (180lbs) athlete6m/s in 0.65s (Elite)

82 x (6m/s)/(0.65s)

Average Horiz. Force757N = 170lbs

0

200

400

600

800

1000

1200

1400

0 0.02 0.03 0.05 0.07 0.08 0.1 0.12 0.13 0.15 0.17 0.18 0.2 0.22 0.23 0.25 0.27 0.28 0.3 0.32

Force (N)

Force (N)

Force (N)

Force (N)

Time (S)Time (S)Time (S)Time (S)

HORIZONTAL FORCE (BLOCK CLEARANCE)

Total Force Front Leg Back LegAdapted from Mann, 2011

TECHNICAL MODEL


TECHNICAL MODEL: ACCELERATION

0-10 Yards 10-20 Yards 20-30 Yards

Contacts 1-6+

Contacts 12-16+

Contacts 7-11+

Contacts 17-20+

30-40 Yards

ACCELERATION ZONE

Start Contacts 1-3

TransitionContacts 4-11

ABSOLUTE SPEED ZONE

Max Velocity (>80%)Contacts 12-20+

[VALUE] (1.50s)

[VALUE] (1.0s)

[VALUE] (.95s)

[VALUE] (.88s)

[VALUE] (1.72s)

[VALUE] (1.16s)

[VALUE] (1.06)

[VALUE] (.98s)

10mph

13mph

15mph

18mph

20mph

23mph

25mph

0 to 10yds 10 to 20yds 20 to 30yds 30 to 40 yds

2014 Pro Football Combine 40yd Sprint Analysis

B. Cooks (189lbs; 4.33s) O. Beckham (198lbs; 4.43s)

J. Clowney (266lbs; 4.53s) G. Robinson (332lbs; 4.92s)

LINEAR SPEED MODEL



Synchronize explosive

arm and leg movement

through a “piston like” leg

action that maximizes a

low leg swing

TECHNICAL GOAL 1


TECHNICAL GOAL 2

Optimize the direction of

force in an effort to maximize

horizontal velocity



1330 930

470940

Mann, 2011

CRITICAL POSITION 1: START


69-790

38-430

Mann, 2011

CRITICAL POSITION 2: ANKLE CROSS



1600

<900

Mann, 2011

CRITICAL POSITION 3: TOE-OFF CONTACT


Generate as much horizontal force as possible in the

least amount of time while maximizing technique

FORCE-VELOCITY GOAL 1



Optimize the horizontal force that can be generated in

excess of the vertical force needed to overcome gravity

FORCE-VELOCITY GOAL 2


-HF = 614N (138lbs)

-VF = 145N + 800N = 945N (212lbs)

+HV = 3.38m/s (7.6mph)

+VV = 0.8-1m/s (1.8-2.2mph)

180lbs = 81.81kgs = 800N; .45s Start

Mann, 2011

FORCE CHARACTERISTICS



Frequency: Start (2.5-3); Steps 1+ (3-5)

Length: Start (1*-1.3yds); Steps 1+ (1.3-2.7yds)

Grd. Time: Start (.3*-.5s); Steps 1+ (<.25-.1s)

Flt. Time: Start (.05*-.07s); Steps 1+ (>.06-.127s)

Mann, 2011

CHARACTERISTICS

TECHNICAL MODEL: ACCELERATION



Write 1-2 sentences discussing how

velocity, acceleration, and force all

interact to optimize speed

Write down the three primary phases

observed in a 40 yard sprint

Write down 2 goals for optimizing the

acceleration phase of sprinting

CHECK FOR LEARNING 01

ACCELERATION: COACHING


COACHING PYRAMID

POSTURE

LEG ACTION

ARM ACTION


“Head to heel strong as steel”

“Sprint up the hill”

“Stay long”

POSTURE



LEG ACTION: FRONT

“Knee drive…” “Drive low”

“Break the glass”

“Punch the mitt”


LEG ACTION: BACK

“Drive back”

“Explode off the line”

“Push the ground away”



ARM ACTION

“Hammer back”

“Snap down and back”

“Snap & seperate”


PUTTING IT ALL TOGETHER

“Power over quickness”

“Piston action”

“Stay big”



Write down the levels of the linear

speed coaching pyramid and note 1-2

cues that can be used to improve the

technique within each level (Note: Come up with cues different from those in the presentation)


ACCELERATION: PROGRAMMING


PROGRAMMING CONSIDERATIONS

Structure

Frequency

Volume

Intensity

Methods

STRUCTURE: PILLAR PREPARATION

Acceleration Focus

- Massage…Stretch…Activate

- Shoulder Flexion & Extension

- Thoracic Extension & Rotation

- Hip Flexion & Extension

- Ankle Dorsiflexion


Acceleration Focus

- Miniband

- Linear & Lateral

- Dynamic Stretch

- Total Hip

- Movement Integration

- Linear Emphasis

- Rapid Response

- Linear Emphasis

STRUCTURE: MOVEMENT PREPARATION

Acceleration Focus

- Direction

- Linear Vertical & Horizontal

- Initiation

- Non-Countermovement

- Double Contact

- Movements

- Jump

- Bound

- Hop

STRUCTURE: PLYOMETRICS


Technical (10-15min)

- Motor Learning Emphasis

- Introduce New Drills

- High Recovery

Skill Application (10-20min)

- High Intensity Emphasis

- Full Skill Execution

- High Recovery

STRUCTURE: ACCELERATION SESSION

FREQUENCY & VOLUME

Frequency Per Week:

- 1-2 x Per Week (45-60min)

Volume Per Session:

- Distances: 10-30 (± 5) yards

- Repetitions: 4-8 (± 2)

- Sets: 1-2

- Rest:

- Reps < 5min

- Sets < 8min


INTENSITY

High Intensity: >95% (Full Speed Efforts)

+ Full CNS Demand + Neuromuscular Changes + Complete Recovery In-Session (48hrs Between)

Medium Intensity: 76-94% (Moderate

Efforts)+ Too Slow for Specific Adaptation

+ Too High for Complete Recovery in 24hrs

Low Intensity: 75% or Slower (Easy Efforts)+ Active Recovery + Motor Pattern Rehearsal

+ Physiological Changes: Improved Endurance

Adapted from CharlieFrancis.com, 2002

METHODS

SPECIFICITY

INTENSITY

FREE SPRINTS

SLED DRILLS (Waist)

HARNESS DRILLS (Shoulders)

LEVEL 1Weeks 1+

LEVEL 2Weeks 2-3+

LEVEL 3Weeks 3-4+

10 YARDS (2pt/3pt)

SLED MARCH (15-20YDS)

30 YARDS (2pt/3pt)

20 YARDS (2pt/3pt)

SLED BOUND(15-20YDS)

SLED SPRINT +LOAD-RELEASE (20-30YDS)

HARNESS MARCH (10-15YDS)

HARNESS BOUND(15YDS)

HARNESS SPRINT(15YDS)

WALL DRILLS MARCH/SKIP

MARCH/SKIP + OVERHEAD

MARCH/SKIP + OVERHEAD + LOAD

PREP DRILLS


Acceleration: Start Session Acceleration: Transition Session

Wall Drills:- Posture Holds (1 x 10s ea)- Load & Lift (1-2 x 5r ea)- Single Exchange (1-2 x 5r ea)

Shoulder Harness Drills:- Acceleration March (1-2 x 10yds)- Acceleration Bound (1-2 x 10yds)- Acceleration Sprint (1-2 x 10yds)

Free Sprints:- 3-point/2-point Start + Sprint

- 1-2 x (4r x 10yds)

March/Skip:- Acceleration March (2 x 10yds)- Acceleration Skip (2x 10yds)- Pop-Float Skip (2 x 10yds)

Waist Sled Drills:- March (1 x 20yds)- March- Bound (2 x 20yds)- March-Bound-Sprint (2 x 20yds)

Free Sprints:-3-point/2-point Start + Sprint

-1-2 x (2-3r x 20yds)

EXAMPLE PROGRAMMING: ACCELERATION


Create a 30-45min acceleration session

that emphasizes the transition portion of

the acceleration phase using Level 1-2

drills from any level of specificity (Note: Only create the movement skill portion and include as much detail on volume and intensity as possible)



ACCELERATION: CONCLUSIONS


Maximizing the magnitude of force that can be

generated above vertical force requirements

will optimize acceleration performance

BIG FORCE



Optimize the direction of force through

efficient technique that emphasizes

horizontal force production

Mann, 2011

CORRECT DIRECTION


Optimize the magnitude and

direction of force by applying the

largest forces in the least amount

of time while minimizing excess

flight timeMann, 2011

FAST TIME



Blazevich, A. J. (2013).Sports biomechanics: the basics: optimising human performance. A&C Black.

Bosch, F., & Klomp, R. (2005). Running: Biomechanics and exercise physiology in practice. Elsevier Churchill Livingstone.

Cottle, C. A., Carlson, L. A., & Lawrence, M. A. (2014). Effects of Sled Towing on Sprint Starts. The Journal of Strength & Conditioning Research, 28(5), 1241-1245.

Cronin, J., & Hansen, K. T. (2006). Resisted sprint training for the acceleration phase of sprinting.Strength & Conditioning Journal, 28(4), 42-51.

Krzysztof, M., & Mero, A. (2013). A Kinematics Analysis Of Three Best 100 M Performances Ever. Journal of human kinetics, 36(1), 149-160.

Kugler, F., & Janshen, L. (2010). Body position determines propulsive forces in accelerated running. Journal of biomechanics, 43(2), 343-348.

Mann, R. (2011). The mechanics of sprinting and hurdling. CreateSpace.

Mero, A., Komi, P. V., & Gregor, R. J. (1992). Biomechanics of sprint running. Sports Medicine, 13(6), 376-392.

Morin, J. B., Bourdin, M., Edouard, P., Peyrot, N., Samozino, P., & Lacour, J. R. (2012). Mechanical determinants of 100-m sprint running performance. European journal of applied physiology, 112(11), 3921-3930.

APPENDIX



APPENDIX

Weyand, P. G., Sternlight, D. B., Bellizzi, M. J., & Wright, S. (2000). Faster top running speeds are achieved with greater ground forces not more rapid leg movements. Journal of applied physiology, 89(5), 1991-1999.

Weyand, P. G., Sandell, R. F., Prime, D. N., & Bundle, M. W. (2010). The biological limits to running speed are

imposed from the ground up. Journal of applied physiology, 108(4), 950-961.

EXOS Certification Acceleration - FINAL (3) · 2014-08-30 · kinetics The study of forces acting...

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Transcript of EXOS Certification Acceleration - FINAL (3) · 2014-08-30 · kinetics The study of forces acting...