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LINEAR SPEED
AN INTRODUCTION TO ACCELERATION
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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
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What do we think of when we hear the word acceleration?
RACE CAR
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SCRUM IN RUGBY
EVASION IN SPORT
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SPRINTING
ACCELERATION: TECHNICAL MODEL
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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
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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
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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
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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
Slide 16
J5 Slide after this is missing (can be found on Nick's HD)John, 7/10/2014
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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
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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
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Synchronize explosive
arm and leg movement
through a “piston like” leg
action that maximizes a
low leg swing
TECHNICAL GOAL 1
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TECHNICAL GOAL 2
Optimize the direction of
force in an effort to maximize
horizontal velocity
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1330 930
470940
Mann, 2011
CRITICAL POSITION 1: START
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69-790
38-430
Mann, 2011
CRITICAL POSITION 2: ANKLE CROSS
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1600
<900
Mann, 2011
CRITICAL POSITION 3: TOE-OFF CONTACT
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Generate as much horizontal force as possible in the
least amount of time while maximizing technique
FORCE-VELOCITY GOAL 1
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Optimize the horizontal force that can be generated in
excess of the vertical force needed to overcome gravity
FORCE-VELOCITY GOAL 2
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-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
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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
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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
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COACHING PYRAMID
POSTURE
LEG ACTION
ARM ACTION
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“Head to heel strong as steel”
“Sprint up the hill”
“Stay long”
POSTURE
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LEG ACTION: FRONT
“Knee drive…” “Drive low”
“Break the glass”
“Punch the mitt”
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LEG ACTION: BACK
“Drive back”
“Explode off the line”
“Push the ground away”
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ARM ACTION
“Hammer back”
“Snap down and back”
“Snap & seperate”
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PUTTING IT ALL TOGETHER
“Power over quickness”
“Piston action”
“Stay big”
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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)
CHECK FOR LEARNING 02
ACCELERATION: PROGRAMMING
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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
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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
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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
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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
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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
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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)
CHECK FOR LEARNING 03
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ACCELERATION: CONCLUSIONS
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Maximizing the magnitude of force that can be
generated above vertical force requirements
will optimize acceleration performance
BIG FORCE
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Optimize the direction of force through
efficient technique that emphasizes
horizontal force production
Mann, 2011
CORRECT DIRECTION
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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
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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
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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.