21. It was Once Thought that
Stride Length x Frequency = Speed
22. Because Athletes had higher stride lengths &
frequencies at higher speeds, it was thought
that to improve speed, efforts should be
focused on these two variables
26. STRIDE LENGTH & FREQUENCY
•
Stride length and frequency are linked...they
are a consequence and not a cause of speed
•
Speed of movement of limbs varies little and is
not a primary determining factor
33. h speed
lates wit
th corre
leng
por tant
Stride
ically im
•
e is crit
ntal forc
Horizo
•
34. •CL more effective at a
pplying force
•CL produces higher re
lative net horizon
•CL velocity componen
tal force
t of F-V is higher
•CL has shor ter contac
t times
•CL has higher stride fr
CL = Christophe
L
eMaitre
equency
Insert research on French
36. FORCE DEVELOPMENT & SPRINTING
• To
increase running speed an athlete must increase force to
the ground in the appropriate direction and do so over
increasingly shorter periods of time!
• Minimize
• Increase
horizontal braking forces*!
propulsive forces
43. INCREASE LEG STIFFNESS
•
Refers of the ability of the leg to act as like a spring
•
Momentum is developed during acceleration
•
Body will move at same rate unless acted on by
unbalanced forces
•
Two external forces will cause deceleration
•
Leg stiffness increases vertical impulse, shortens ground
contact and increases elastic return
45. Vertical
Displacement?
The path of COM will follow a sinusoidal
curve when viewed in the sagittal plane
COM reaches apex in flight
COM low point during support
46. Vertical force production is
the key component of top-end
speed and that in turn
influences the ability to
maintain a slight increase in
stride length and stride
frequency
Dan Pfaff
47. To go faster, you need
more force. The more
force you apply, the
higher you will rise off
the ground.
Charlie Francis
48. Better sprinters may
appear to bounce
In reality, flight times are similar and
ground contact times are shorter
49. MORE SPRINT MATH
•
Stride frequency is comprised of two components: !
1. Ground contact time !
2. Flight time!
•
The best sprinters spend less time on the ground !
◦ Greater frequency
52. Sprinting is an extremely complex motor task
involving repeated rapid ‘switching on and off’
of practically every muscle in the body
53.
54. Hip extensors are
critically important during
late swing and stance
Amplitude,and,%ming,of,electromyographic,ac%vity,during
sprinting by Jonhagen, Ericson, and Eriksson,,Scandinavian,
Journal,of,Science,in,Sports,,1996!
Ac%vity,of,monoJ,and,biar%cular,leg,muscles,during,sprint,
running,,by,Simonsen,,Thomsen,,and,Klausen,,in,European,
Journal,of,Applied,Physiology,,1985!
A,kine%c,analysis,of,the,ground,leg,during,running,,by,Mann,
and,Sprague,,Research,Quarterly,for,Exercise,and,Sport,,1980!
55. Hip extensors are
critically important during
late swing and stance
Knee extensors help keep
the spring stiff during
support
Amplitude,and,%ming,of,electromyographic,ac%vity,during
sprinting by Jonhagen, Ericson, and Eriksson,,Scandinavian,
Journal,of,Science,in,Sports,,1996!
Ac%vity,of,monoJ,and,biar%cular,leg,muscles,during,sprint,
running,,by,Simonsen,,Thomsen,,and,Klausen,,in,European,
Journal,of,Applied,Physiology,,1985!
A,kine%c,analysis,of,the,ground,leg,during,running,,by,Mann,
and,Sprague,,Research,Quarterly,for,Exercise,and,Sport,,1980!
58. r s are front-side
Better sprinte
•
dominant
have shor ter
Better sprinter s
•
contact times
neither needed
Full extension
•
or beneficial
n
characterized
deal touchdown
•I
g knee even with
by swin
suppor t knee
63. POSTURE
• Movements
of the limbs
originate from the core of
the body!
• Proper
stabilization and
alignment of the core
ensures appropriate
movements of the limbs
76. THE REAL REASON WE TRAIN
Almost every physical quality relevant to speed &
power falls under the umbrella of (neuromuscular)
coordination
!
By considering physical qualities as outcomes of
inter & intramuscular coordination we simplify the
training method and place stimuli on a continuum
rather than in different bubbles
83. “Do I really need to lift?”
“...there is sufficient evidence for
strength training programs to
continue to be an integral part of
athletic preparation.”
85. POWER DEVELOPMENT
Exercise
Absolute Power (Watts)
100kg Male
75kg Female
Bench Press
300
Back Squat
1100
Deadlift
1100
Snatch
3000
1750
Snatch 2nd Pull
5500
2900
Clean
2950
1750
Clean 2nd Pull
5500
2650
Jerk
5400
2600
*Total pull: Lift-off until maximal vertical velocity
**2nd pull: Transition until maximal vertical barbell velocity
86. POWER DEVELOPMENT
Exercise
Absolute Power (Watts)
100kg Male
75kg Female
Even if
use of O
300
Bench Press
lympic
inappro
lifts are
priate d
1100
Back Squat
ue to la
equipm
ck of
ent, low
1100
Deadlift
teachin
exper ti
g
se, or a
3000
1750
Snatch
inexper
thlete
ience; t
5500
Snatch 2nd Pull
he basi 2900
principa
c 1750
ls shou
2950
Clean
ld still b
incorpo
e
rated (
loaded,
5500
Clean 2nd Pull
externa 2650
multi-jo
int, low lly 2600
5400
Jerk
explosi
er body
ve mov
ement)
*Total pull: Lift-off until maximal vertical velocity
**2nd pull: Transition until maximal vertical barbell velocity
100. SPRINTING FASTER IS ALL ABOUT PUTTING AS MUCH FORCE IN
TO THE GROUND AT AS LITTLE BODY MASS AS POSSIBLE
MECHANICS & PHYSICAL CAPACITY ARE INTIMATELY INTERTWINED
POSTURE IS THE CORNERSTONE FOR OPTIMAL MOVEMENT
HIP EXTENSORS PLAY A CRITICAL ROLE IN SPRINT SPEED
OPTIMIZING MECHANICS ENSURES MAXIMAL GENERATION OF
FORCE IN THE DESIRED DIRECTION