LINEAR SPEED AN INTRODUCTION TO ACCELERATION LEARNING OBJECTIVES 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 2 1
What do we think of when we hear the word acceleration? RACE CAR 2
SCRUM IN RUGBY EVASION IN SPORT 3
SPRINTING ACCELERATION: TECHNICAL MODEL 4
PHYSICS OF SPEED kinetics The study of forces acting on or produced by an object kinematics The properties of motion in an object without reference to the forces causing motion 5
scalar A quantity that has a magnitude, but no direction (ex. speed and distance) vector A quantity that has a magnitude and a direction (ex. acceleration and velocity) Newton s 1 st 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 6
VELOCITY (M/S) 14.00 M/S 12.00 M/S 10.00 M/S 8.00 M/S 6.00 M/S 4.00 M/S U. BOLT AVERAGE VELOCITY IN BEIJING Avg. Velocity Bolt ( 08): 10m in 1.85s 10m/1.685s (-RT) Avg. Horiz Velocity 10m = 5.93m/s 2.00 M/S 0.00 M/S 10M 20M 30M 40M 50M 60M 70M 80M 90M 100M VELOCITY DISTANCE = (M) Distance(m) / Time(s) U. BOLT AVERAGE VELOCITY IN BEIJING 8.00 m/s HORIZONTAL START VELOCITY 7.00 m/s VELOCITY (M/S) 6.00 m/s 5.00 m/s 4.00 m/s 3.00 m/s 2.00 m/s 1.00 m/s BLOCK CLEARANCE CONTACT 1 CONTACT 2 STEP 1 STEP 2 CONTACT 3 0.00 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 TIME (S) Adapted from Mann, 2011 Horizontal Start Velocity 7
ACCELERATION (M/S2) 5.00 M/S/S 4.00 M/S/S 3.00 M/S/S 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 U. BOLT AVERAGE ACCELERATION IN BEIJING Avg. Acceleration Bolt ( 08): 10m in 1.85s (5.93m/s-0m/s)/1.685s Avg. Horiz Acceleration 10m = 3.52m/s 2 10M 20M 30M 40M 50M 60M 70M 80M 90M 100M ACCELERATION = Velocity(m/s) / Time(s) DISTANCE (M) U. BOLT AVERAGE ACCELERATION IN BEIJING J5 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 8
Slide 16 J5 Slide after this is missing (can be found on Nick's HD) John, 7/10/2014
Force (N) 1400 1200 1000 800 600 HORIZONTAL FORCE (BLOCK CLEARANCE) Avg. Force 82kg (180lbs) athlete 6m/s in 0.65s (Elite) 82 x (6m/s)/(0.65s) Average Horiz. Force 757N = 170lbs 400 200 0 FORCE = Mass(kg) x Acceleration(m/s2) 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 Time (S) Adapted from Mann, 2011 Total Force Front Leg Back Leg TECHNICAL MODEL 9
TECHNICAL MODEL: ACCELERATION LINEAR SPEED MODEL 25mph 23mph 20mph 18mph 15mph ACCELERATION ZONE 0-10 Yards 10-20 Yards 20-30 Yards Start Contacts 1-3 [VALUE] (1.50s) 2014 Pro Football Combine 40yd Sprint Analysis [VALUE] (1.0s) Transition Contacts 4-11 [VALUE] (1.16s) ABSOLUTE SPEED ZONE [VALUE] (.95s) Max Velocity (>80%) Contacts 12-20+ [VALUE] (1.06) [VALUE] (.88s) 30-40 Yards [VALUE] (.98s) 13mph 10mph [VALUE] (1.72s) Contacts 1-6+ 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) 10
TECHNICAL GOAL 1 Synchronize explosive arm and leg movement through a piston like leg action that maximizes a low leg swing 21 TECHNICAL GOAL 2 Optimize the direction of force in an effort to maximize horizontal velocity 22 11
CRITICAL POSITION 1: START 940 470 1330 930 Mann, 2011 23 CRITICAL POSITION 2: ANKLE CROSS 69-790 38-430 Mann, 2011 24 12
CRITICAL POSITION 3: TOE-OFF CONTACT <900 1600 Mann, 2011 25 FORCE-VELOCITY GOAL 1 Generate as much horizontal force as possible in the least amount of time while maximizing technique 26 13
FORCE-VELOCITY GOAL 2 Optimize the horizontal force that can be generated in excess of the vertical force needed to overcome gravity 27 FORCE CHARACTERISTICS +V V = 0.8-1m/s (1.8-2.2mph) -H F = 614N (138lbs) +H V = 3.38m/s (7.6mph) Mann, 2011 -V F = 145N + 800N = 945N (212lbs) 180lbs = 81.81kgs = 800N;.45s Start 28 14
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 29 TECHNICAL MODEL: ACCELERATION 15
CHECK FOR LEARNING 01 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 31 ACCELERATION: COACHING 16
COACHING PYRAMID ARM ACTION LEG ACTION POSTURE POSTURE Head to heel strong as steel Sprint up the hill Stay long 34 17
LEG ACTION: FRONT Knee drive Drive low Break the glass Punch the mitt 35 LEG ACTION: BACK Drive back Explode off the line Push the ground away 36 18
ARM ACTION Hammer back Snap down and back Snap & seperate 37 PUTTING IT ALL TOGETHER Power over quickness Piston action Stay big 38 19
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) 39 ACCELERATION: PROGRAMMING 20
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 21
STRUCTURE: MOVEMENT PREPARATION Acceleration Focus - Miniband - Linear & Lateral - Dynamic Stretch - Total Hip - Movement Integration - Linear Emphasis - Rapid Response - Linear Emphasis STRUCTURE: PLYOMETRICS Acceleration Focus - Direction - Linear Vertical & Horizontal - Initiation - Non-Countermovement - Double Contact - Movements - Jump - Bound - Hop 22
STRUCTURE: ACCELERATION 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: 10-30 (± 5) yards - Repetitions: 4-8 (± 2) - Sets: 1-2 - Rest: - Reps < 5min - Sets < 8min 23
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 Weeks 1+ LEVEL 2 Weeks 2-3+ LEVEL 3 Weeks 3-4+ FREE SPRINTS 10 YARDS (2pt/3pt) 20 YARDS (2pt/3pt) 30 YARDS (2pt/3pt) SPECIFICITY SLED DRILLS (Waist) HARNESS DRILLS (Shoulders) SLED MARCH (15-20YDS) HARNESS MARCH (10-15YDS) SLED BOUND (15-20YDS) HARNESS BOUND (15YDS) SLED SPRINT +LOAD- RELEASE (20-30YDS) HARNESS SPRINT (15YDS) PREP DRILLS WALL DRILLS MARCH/SKIP MARCH/SKIP + OVERHEAD MARCH/SKIP + OVERHEAD + LOAD INTENSITY 24
EXAMPLE PROGRAMMING: ACCELERATION Acceleration: Start 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) Acceleration: Transition Session 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) CHECK FOR LEARNING 03 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) 50 25
ACCELERATION: CONCLUSIONS BIG FORCE Maximizing the magnitude of force that can be generated above vertical force requirements will optimize acceleration performance 52 26
CORRECT DIRECTION Optimize the direction of force through efficient technique that emphasizes horizontal force production Mann, 2011 53 FAST TIME Mann, 2011 Optimize the magnitude and direction of force by applying the largest forces in the least amount of time while minimizing excess flight time 54 27
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. 56 28
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. 57 29