SPS311 ± Physical Conditioning

Mohd Fadzil b. Hj. Kamarudin

UiTM
R

— Speed
Ú ’bility to move quickly in a straight line
between 2 points or the ability to achieve
high velocity.
— ’ eleration
Ú ate of change of velocity (0-10m)
Ú ’chieve max velocity in minimum time
— àaximum speed
Ú ½reatest velocity (0-30m field sports vs. 50-
60m track athletes)
R

— ’
ility
Ú ’bility to change direction maintaining good
body position.
Ú Explosively break, change direction &
accelerate again.
— ^ui ness
Ú ’bility to react to many rapid changes in
direction
Ú E.g. Defense respond to attacker
R

— Speed stren
th
Ú Force developed rapidly at high velocities.
— Speed enduran e
Ú ’bility to repeatedly perform maximal or near-
maximal sprints with various sport specific
recovery intervals.
— Spe ial enduran e
Ú Sport specific exercise-relief patterns
Ú Special endurance is an application of speed-
endurance for activities with exercise-relief
pattern specific to practice or competition.
÷



 



 
— {euromus ular
Ú Primary energy ± PCr system / anaerobic
system
ż % FT (IIb) anaerobic fibers ± high power/
rapid force development.
— ÿody omposition
Ú ’nthropometric characteristic
ż Height & weight.
ż Lean body mass (LBM) ± 6-10% men & 12-
17% women facilitate more efficient
performance
÷



 



 
— ’
e
Ú Physiological adaptation.
— ½ender
Ú Stride rate 5.0 step/sec men.
Ú Stride rate 4.48 step/sec women.
— an
e of motion ( à

Ú Static vs. dynamic flexibility.
÷



 



 
— ea tion
Ú epresents time between exposure to
stimulus & first muscular reaction.
— Stride frequen y / len
th
Ú unning speed is the interaction of stride
frequency & length.
Ú Both frequency & length important during
initial acceleration.
Ú Stride length related to body height & leg
length individual.
The goal of sprintin
is to
achieve high stride frequency &
optimal stride by:

Maximizing the backward velocity of the lower leg

& foot at ground contact

Minimizing vertical impulse & horizontal braking

forces

Emphasizing brief ground support time, explosive

force production, & rapid stride rate

Developing eccentric knee flexion strength

R
— In general, ’½ involves greater
emphasis on:
Ú Deceleration & subsequent reactive coupling
with acceleration than does linear sprinting.
Ú Changes in direction & speed can be
executed at a variety of velocities;
ż ’gility should therefore be viewed in a larger
context than simply as stop-and-
o
movements.
R  




 

— åisual fo us
Ú ’thlete¶s head should be in neutral position
& eyes focused directly ahead.
— ’rm a tion
Ú Explosive arm action should be used as a
means of rapidly reacquiring high stride rate
& length.
— he ability to de elerate from a
iven
velo ity is requisite for han
in

dire tions.
R


— ope / ladder / hurdle type drills.

— Box / bag / statue.
— Cone drills.
— Line drills.
— eaction drills.
— Incorporate into specific warm-up
p

  

 
 




   SP’
½{’ 
 SP

Max Speed Max Speed Max Speed

(straight line) (vary starts) (with ball)

’cceleration ’gility with ball

’gility (decision making)
(attack)

’cceleration Quickness with ball (in

Quickness play/ decision making)
(defense)
u     
— 3 training methods to develop speed &
a
ility:

Ú Pà’

Ú S { ’

Ú ’
6   R   R!"u
— Improve technique mechanics.
Ú Correct alignment of foot strike & CO½.
Ú Exert maximal backward impulse.
Ú Minimize braking forces.
Ú Minimize support base.
Ú Optimal strike frequent / length
  main
trainin

methods

esisted ’ssisted

Wei
hted Uphill Sand Water owin

plyometri s
vest runnin
runnin
runnin
a tivities

Sleds / tyres Para hute bun
ee

i
h speed
ownhill
owin
treadmill
runnin

sprints

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— ë. SS ’{{½ à S
Ú Wei
hted vest runnin

ż 7-8% Body weight.
ż Increase vertical ground contact force.
Ú Uphill runnin

ż 3-5% incline.
ż Increased demand on hip flexors.
Ú Sand runnin

ż Soft sand- diminished ability to apply extension
force
Ú Increase speed through increase strike rate through
shorter stride & increase hip flexor activity
 #"u  R 
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— ë. SS ’{{½ à S
Ú Water runnin

ż 20-30cm.
ż ½reater emphasis on hip flexor vs. extensor
activity.
Ú owin
a tivities
ż Increase movement resistance = increase
force output.
Ú Sleds / tyres
- 5-7% body weight (up to 10%)
- Long attachment (10m) ± avoids bouncing of towed
device.
 #"u  R 
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— ë. SS ’{{½ à S
Ú owin
a tivities
ż Increase movement resistance = increase force
output.
Ú Parachute
- Single / double
- elease mechanism
- Disadvantage (windy day)
Ú Bungee / breakaway harness
Ú Plyometri s
— è
 


— 

è
 #"u  R 
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— . ’SSS ’{{½ à S
Ú owin
methods
ż Speed belt
ż Catapult
Ú ownhill runnin

ż 1-3% gradient
Ú i
h speed treadmill sprints
ż Significant increases in peak hip extensor & knee
flexor
Ú è

è  
ż  
 
ż 


 
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 "

R R  R   R!"u
— n rease stren
th & power / 

ÿodywei
ht
Ú ’chieved by either in rease strength or
de rease bodyweight.
Ú High body fat (abs area especially) =
decrease speed.
Ú ’lso consider increase lean body mass
(LBM) with strength training = increase BW
& decrease speed.
Ú Close kinetic chain vs. open kinetic chain.
R R  R   R!"u
— ÿasi fitness
Ú Fundamental
requirement to
complete speed /
agility activities
effectively.
— Speed enduran e
Ú Metabolic
conditioning
#"#$"
— ’bility to accelerate fast & power.

— ’bility to react quickly & precise to

stimulant.

— ’chieving & maintaining high velocity.

— More faster, more better.