LINEAR SPEED: ABSOLUTE SPEED THEORY AND APPLICATION LEARNING OBJECTIVES Identify and explain how specific kinematic and kinetic elements relate to the absolute speed technical model Recognize the coaching pyramid and identify the most effective cues for improving the absolute speed technical model Identify and design effective movement skills programming for absolute speed 2 1
What do we think of when we hear absolute speed? THE CHEETAH 2
BREAKAWAY IN SPORT DISTANCE RUNNING 3
MAX VELOCITY SPRINTING ABSOLUTE SPEED TECHNICAL MODEL 4
TECHNICAL MODEL: ABSOLUTE SPEED MAX VELOCITY SPRINTING 25mph 23mph 20mph 18mph ACCELERATION ZONE 0-10 Yards 10-20 [VALUE] Yards (1.0s) 20-30 Yards Start Contacts 1-3 2014 Pro Football Combine 40yd Sprint Analysis Transition Contacts 4-11 ABSOLUTE SPEED ZONE [VALUE] (.95s) 30-40 Yards Max Velocity (>80%) Contacts 12-20+ [VALUE] (1.06) [VALUE] (.88s) [VALUE] (.98s) 15mph [VALUE] (1.50s) [VALUE] (1.16s) 13mph 10mph Contacts 1-6+ [VALUE] (1.72s) Contacts 7-11+ Contacts 12-16+ Contacts 17-20+ 0 to 10yds 10 to 20yds 20 to 30yds 30 to 40 yds B. Cooks (189lbs; 4.33s) O. Beckham (198lbs; 4.43s) J. Clowney (266lbs; 4.53s) G. Robinson (332lbs; 4.92s) 5
TECHNICAL GOAL 1 Synchronize front and backside leg action with arm action in an effort to maximize the peak hip flexion achieved in the front leg 11 TECHNICAL GOAL 2 Contact the ground as close to the center of mass as possible in an effort to minimize breaking forces and maximize vertical force 12 6
CRITICAL POSITION 1: TAKE-OFF 700 HIP/KNEE ACTION Stance Hip Extension -10 Stance Knee Extension 150 Recovery Knee Flexion 80 Recovery Hip Flexion 80 ARM ACTION Back Arm 155 Front Arm 70-80 1500 1550-100 1000 (800) 800 Mann, 2011 13 CRITICAL POSITION 2: FLIGHT TRANSITION HIP/KNEE ACTION Rear Hip Extension <-15 Rear Knee Extension <140 Front Knee Flexion 90 Front Hip Flexion 80 1400-150 1000 (800) 900 Mann, 2011 14 7
CRITICAL POSITION 3: FIGURE-4 HIP/KNEE ACTION Stance Hip Extension <20 Stance Knee Extension <160 Recovery Knee Flexion 40 Recovery Hip Flexion 45 <1600 1350 (450) 400 Mann, 2011 15 FORCE CHARACTERISTICS +V V = 0.5m/s (1m/s Total) (1mph) -H F = 250N (avg) (50lbs) +H F = 250N (avg) (50lbs) -V F = 818N + 800N = 1618N (364lbs 2BW) 180lbs = 81.81kgs = 800N;.1s GCT Mann, 2011 16 8
Characteristics: Frequency: 4.4-5 contacts/sec Length: 2.8-2.9yds Grd. Time:.087-.11s Flt. Time:.123-.127s 17 Mann, 2011 TECHNICAL MODEL: ABSOLUTE SPEED 9
CHECK FOR LEARNING 01 Write down 2 goals for optimizing the absolute speed phase of sprinting In a few sentences discuss the relationship between vertical and horizontal force at max velocity 19 ABSOLUTE SPEED: COACHING 10
COACHING PYRAMID ARM ACTION LEG ACTION POSTURE POSTURE Stand tall Lean into the wind Drive belt buckle forward 22 11
LEG ACTION: FRONT High heels Step over Snap laces to the sky Knees up Explode glass 23 LEG ACTION: BACK Drive down through ground Snap the ground away Spin the earth 24 12
ARM ACTION Hammer back Snap down and back Throw insert word back 25 PUTTING IT ALL TOGETHER Fight gravity and stay tall Cycle action Scissor Stay on top of cyclical action 26 13
CHECK FOR LEARNING 02 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) 27 PROGRAMMING 14
PROGRAMMING CONSIDERATIONS Structure Frequency Volume Intensity Methods STRUCTURE: PILLAR PREPARATION Absolute Speed Focus - Massage Stretch Activate - Shoulder - Thoracic - Extension & Rotation - Hip - Flexion & Extension - Ankle Dorsiflexion 15
STRUCTURE: MOVEMENT PREPARATION Absolute Speed - Miniband - Linear & Lateral - Dynamic Stretch - Total Hip - Movement Integration - Linear Emphasis - Rapid Response - Linear Emphasis STRUCTURE: PLYOMETRICS Absolute Speed Focus - Direction - Linear Vertical & Horizontal - Initiation - Countermovement - Double Contact (Continuous) - Drop Jumps - Movements - Bound - Hop 16
STRUCTURE: ABSOLUTE SPEED SESSION Technical (10-15min) - Motor Learning Emphasis - Introduce New Drills - High Recovery Skill Application (10-20min) - High Intensity Emphasis - Full Skill Execution - High Recovery FREQUENCY & VOLUME Frequency Per Week: - 1-2 x Per Week (45-60min) Volume Per Session: - Distances: 30-60 (± 5) yards - Repetitions: 3-5 (± 2) - Sets: 1-2 - Rest: - Reps < 6-8min - Sets < 8-12min 17
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 LEVEL 1 LEVEL 2 LEVEL 3 FREE SPRINTS 40 YARDS 20 BUILD + 20 GO (2pt/3pt) 50 YARDS 20 BUILD + 30 GO (2pt/3pt) 60 YARDS 20 BUILD + 40 GO (2pt/3pt) SPECIFICITY SLED DRILLS (Waist) STEP-OVER DRILLS SLED BUILD-UPS (30 YDS) (LBS < 10% Vm) ANKLE RUNS SHIN RUNS KNEE RUNS SLED BUILD-UPS (40 YDS) (LBS < 10% Vm) ANKLE-SHIN-KNEE RUNS + OVERHEAD SLED BUILD-UPS (50 YDS) (LBS < 10% Vm) ANKLE-SHIN-KNEE RUNS + OVERHEAD + LOAD (WEIGHT VEST) PREP DRILLS WALL DRILLS MARCH/SKIP MARCH/SKIP + OVERHEAD MARCH/SKIP + OVERHEAD + LOAD INTENSITY 18
EXAMPLE PROGRAMMING: ABSOLUTE SPEED Absolute Speed: Basic Wall Drills: - Figure-4 Holds (1 x 10s ea) - Technical Cycle (1-2 x 8r ea) - Single Cycle (1-2 x 8r ea) Step-Over Drills: - Ankle Runs (1-2 x 15yds) - Shin Runs (1-2 x 15yds) - Knee Runs (1-2 x 15yds) Free Sprints (Technical Build-Up): - 3-point/2-point Start + Sprint - 1-2 x (2-3r x 40yds) 10yd Ankle-10yd Shin-10yd Knee-10yd Build Absolute Speed: Advanced Step-Over Drills (+Dowel Option): - Ankle Runs (1-2 x 15yds) - Shin Runs (2-3 x 20yds) - Knee Runs (2-3 x 20yds) Waist Sled Drills: - 20yd Build-Up + 20yd Sprint - 1-2 x (1-3 x 40yds) Free Sprints (Build-Ups): - 3-point/2-point Start + Sprint - 20yd Build-Up + 20-30yd Sprint - 1-2 x (1-3 x 40-50yds) CHECK FOR LEARNING 03 Create a 30-45min intermediate level absolute speed session using Level 1-3 drills from any level of specificity (Note: Only create the movement skill portion and include as much detail on volume and intensity as possible) 38 19
CLOSING SYNCHRONIZE 1234567 Legs should cycle underneath a vertical body position with perfectly timed front leg extension and back leg flexion in an effort to maximize leg frequency 40 20
BIG KNEES 1234567 Optimizing the timing and magnitude of knee lift results in increased capacity to maximize force during stance 41 BIG FORCE 1234567 Maximizing the technique during flight allows the athlete to optimize magnitude of force in the smallest ground contact time 42 21
APPENDIX 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. 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. 44 22