Sample Training Template
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Monday |
Wednesday |
Friday |
|
Work |
Agility and Acceleration Drills |
Speed |
Agility & Speed Endurance |
|
Distance |
8-60 sec drills | 10-20 m sprints |
30-100 m sprints |
20-50 m sprints and agility drills |
|
Recovery |
1 - 4 minutes |
4 - 7 minute between sprints |
1:1 - 1:3 work/rest ratio |
|
Bouts |
8 - 15 repetitions |
4 - 10 sprints |
10 - 20 sprints |
- First 3 training sessions perform two short sprints followed
by two longer sprints.
- Add one short sprint and one long sprint every 2 training
sessions.
- Speed, quickness, and agility program should be based upon
several factors:
- Specific sport requirements
- Distances (eg: 5-15 m)
- Work : rest ratios (eg: 1:2 to 1:4)
- Event duration (eg: 10 to 45 minutes)
- Intensities (sprint to jog)
- Agility factors (eg: specific direction changes, body positioning,
surfaces),
- Cues (eg, visual, auditory, kinesthetic)
- Athletes strengths and weaknesses
- Test periodically for agility, acceleration, flying speed,
and speed endurance
- Scheduling and recovery restraints
- Training goals within the time season
- If sport requires greater aerobic conditioning, speed and
agility work can be reduced to twice per week
Speed Training
Athletic speed can be improve by the following ways:
- Starting ability (acceleration)
- Stride length (increase after initial acceleration)
- Stride rate (number of steps per time)
- Speed endurance
- Sprint form and technique
Recovery Periods
Short recovery period between sprint intervals for the purpose
of phosphogen energy system adaptation do not appear to be effective
and enhancing motor skill development. Rest period lasting in
excess of 6 minutes may improve speed more effectively (Merlau
2005). Also see Short Sprint Interval Training.
Merlau S (2005). Recovery time optimization to facilitate
motor learning during sprint intervals. Strength and Conditioning
Journal, 27(2), 68-74.
Speed Exercise
 Exercises
to improve stride length and frequency include:
- high knee kicks
- glute kickers
- resisted running
- high speed sprints
Craig BW (2004) What is the scientific basis of speed and
agility. Strength and Conditioning Journal, 26(3), 13-14.
Average Sprint Distances and Rest
Intervals
|
Sport |
Sprint distance [yards (meters)] |
Intervals between sprints [seconds] |
|
Baseball, softball |
30 (27) |
30 - 60 |
|
Basketball |
20 (18) |
10 - 15 |
|
Football |
10 - 40 (9 - 37) |
25 - 30 |
|
Soccer, lacrosse, rugby, field hockey |
10 - 40 (9 - 37) |
5 - 15 |
|
Tennis |
5 - 10 (5 - 9) |
3 - 5 (same point)
20 - 30 (between points)
60 (between games) |
Dintiman G, Ward B (2003), Sports Speed, (3), pg 14, 152.
Speed Analysis
Percent of maximum speed
|
Meters |
10 |
20 |
30 |
40 |
50-60 |
|
% |
45 |
84 |
93 |
97 |
100 |
 Subjects:
22 male 100 m sprint finalists and semifinalists at the 1988
Olympic Games. (mean = 11.49 m/s)
Bruggemann, G.F., Glad, B.: Time analysis of the sprint
events. Scientific research project at the games of the XXXIV
Olympiad-Seoul 1988-final report. New Studies in Athletics, suppl.,
1990.
100 meter men's world record: 9.72 seconds (2008).
Sandblasting
Sandblasting, or running in the sand was advocated by following
athletes:
- Walter Payton, considered by many to be the best blocking
backs in NFL history;
- Ben Tabacknik, Ph.D. head coach of the 1988 U.S.S.R. Olympic
Sprinting team;
- and the late Steve Prefontaine, one of the greatest runners
of all time including records in the mile, two mile, three mile,
and the 5000 meter race.
Benefits include:
- Improved hamstring conditioning
- Exaggerated stride length, height, and rate
- Improved adaption for ankle stability
Sandblasting. National Strength and Conditioning Association
Journal, Vol. 13, Num. 4, 1991
Agility Training
Agility is the ability to rapidly change directions without
the loss of speed, balance, or body control. As with other fitness
components, agility is specific to a particular movement pattern.
One problem with agility training is that an athlete can learn
to anticipate the next movement. Therefore, the athlete should
be required to respond to a directional order.
Craig BW (2004) What is the scientific basis of speed and
agility. Strength and Conditioning Journal, 26(3), 13-14.
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