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Principles of Building Speed & Agility
- 1. Principles of Building Speed & Agility Colton Kaiser, MA, CSCS, NASM-PES
- 2. Overview • Foundational Requirements • Body Composition • Strength • Mobility • Linear Speed • Acceleration • Absolute Speed • Multidirectional Speed • Change of Direction • Agility
- 5. Body Composition • Speed is made in the kitchen • Body fat is a weight vest weighing you down at all times • Muscle allows for increased potential of force production and explosiveness • Proper nutrition is vital for lean muscle mass/low body fat
- 10. Newton’s Second Law of Motion F = M x A
- 11. Acceleration depends on the object’s mass (weight) and the net force acting on the object (strength) A = F / M
- 12. P = (F x D) / T
- 13. ”For every action, there is an equal but opposite reaction” Newton’s Third Law of Motion
- 15. Importance of Strength • Increased size of muscle fibers = increased potential for strength (force) • Increased force production = increased ability to drive more force into the ground • Increased force = increased potential to create that force in a fast/explosive manner • Increased power, speed, and application of force = increased ability to move faster and more explosively • More force produced faster, with good muscle/tendon elasticity, in the correct vectors (directions) = More speed
- 19. Speed vs. Velocity • Speed = Distance / Time • Velocity = (Distance / Time) + Direction
- 23. Importance of Mobility • Allows for increased range of motion in disadvantageous positions • Helps with decreasing the risk of non-contact injuries • The body can get in weird positions during sport. More strength in those unusual positions can decrease the risk of the position ending with an injury • Allows the body to get in positions that are most optimal for producing speed (this is relative to the individual) • Allows for the ability to get in mechanically advantageous positions during technical work and while in play
- 26. Speed = Stride Length x Stride Frequency
- 27. Importance of Linear Speed
- 28. Importance of Linear Speed • Important to train for scenarios that are rare that may come up in games but not practice • Linear speed almost always occurs after changing direction • Great opportunity for training strength, power, core strength, hamstring strength, ankle strength, elasticity, central nervous system, injury prevention, and more • Every step offers a different training effect • Take-away: Linear sprinting is extremely important for all athletes and is not one- dimensional!!
- 29. Acceleration A = ΔV / ΔT
- 30. Defining Acceleration • Zone = 0-20 yards • After 20 yards, posture, position, and pattern start to transfer into absolute speed mechanics • 0-10 yards • 1-6+ contacts • 10-20 yards • 7-11+ contacts • Start: Contacts 1-3 • Transition: Contacts 4-11 (EXOS, 2014)
- 31. Properties of Acceleration • Much longer ground contact time (GCT) • Starting at 0 m/s means need to maximize time on the ground • More time on the ground allows more force to be generated • Less time on the ground = less capacity to generate force • Piston-like leg action • Explosive knee drive • Foot drives down and back • Big arm action • Highest/most rapid increase in velocity • Half of maximal velocity is achieved by the end of the second step! • Up to 85% of max velocity can be reached in the first 20 yards (NSCA.com, 2017) • Largely driven by horizontal force
- 32. Acceleration: Technical Considerations • Technical goal #1 • Synchronize explosive arm/leg action • Piston-like action • Low leg swing • Technical goal #2 • Optimize direction of force to maximize horizontal velocity (EXOS, 2014)
- 33. Technical Considerations Cont. (Mann, 2018) • Toe-off to Contact • Most applicable to every sport involving acceleration • Back knee needs about 40 degrees of bend • Should NOT be fully extended • Should not have a massive bend either • Front knee should be <90 degrees • Puts the foot in a good position to drive under or behind center of mass instead of in front • Toe pointed up (dorsiflexion) • Synchronize back leg knee drive and driving front leg back • No cyclical action until after 3rd step
- 34. Practical Goals • #1: Generate as much horizontal force as possible in minimal time while maximizing technique • #2: Optimize horizontal force in excess of necessary vertical force (EXOS, 2014)
- 35. Speed Coaching Pyramid (EXOS, 2014) Leg Action (Front side/Back side) Posture Arm Action
- 36. Hands-On
- 38. Absolute Speed
- 39. Defining Absolute Speed • Beyond 20 yd • >80% max speed • Contacts 12-20+ • Technique has changed • Upright posture • Cyclical leg action • Very short GCT (EXOS, 2014)
- 43. Importance of Absolute Speed • Happens extremely rarely in practice scenarios, so needs to be trained outside of this to prepare for rare occasion in competition • No better way to train the CNS • Even in sports where max velocity isn’t common, absolute speed mechanics and posture still happen frequently • Ex.: Chasing, catching & dribbling a basketball • No better way to train hamstring deceleration capacity and decrease risk of hamstring injury • Usual strengthening exercises can reach only 18 to 75% of the electromyographic activity reached by hamstrings during sprinting (Edouard et. al., 2019) • Core strength, ankle/foot strength, muscle/tendon elasticity & stiffness • Speed reserve • Creates a higher capacity to perform for longer durations at sub-maximal capacities (Hansen, 2016) • The adaptations achieved through max velocity sprinting cannot be achieved by ANY other method of training • GCTs below 1/10th of a second with extremely high force production are unique to sprinting (Hansen, 2016) • No other method of training trains all of the aforementioned qualities simultaneously
- 44. Then Why Do So Many Hamstring Injuries Happen During Sprinting? (Edouard et. al., 2019)
- 45. Then Why Do So Many Hamstring Injuries Happen During Sprinting? 1. “Screening procedures are mainly focused on only one isolated risk factor (i.e. strength)” 2. “Hamstring muscle strength evaluations are mainly based on isolated, single joint, low-velocity, non-sprint specific range of motion and torque evaluations “ 3. “Are not reliable enough in predicting HMIs” 4. ”Prevention programmes were implemented at a group level without taking into account the individual characteristics and deficiencies” 5. “Showed low compliance” 6. “Were mainly focused only on hamstring muscles strengthening using exercises which inevitably fall short in stimulating all the demands placed on the muscle group in sprinting cyclic” (Edouard et. al., 2019)
- 46. Properties of Absolute Speed • Higher vertical forces • Lower GCT • Strike under or slightly in front of center of mass (CoM) • Sustaining momentum becomes priority • Vertical & horizontal forces have zeroed each other out • Foot needs to come off the ground as quickly as possible to prevent braking forces
- 48. Absolute Speed: Technical Considerations (EXOS, 2014) • Synchronize front/backside leg action w/ arm action to maximize hip flexion in front leg Technical goal #1: • Contact ground as close to CoM as possible to minimize braking forces and maximize vertical force Technical goal #2:
- 49. Practical Goals #1: Maximize flight time while minimizing time on the ground #2: Maintain solid knee drive while striking foot as close to CoM as possible #3: Tall, strong posture. Minimize over- rotating. Arms and legs move around the torso, not the other way around
- 50. Speed Coaching Pyramid (EXOS, 2014) Leg Action (Front side/Back side) Posture Arm Action
- 51. Hands-On
- 54. Importance of Multidirectional Speed
- 55. Importance of Multidirectional Speed • The vast majority of sports are not played linearly • Being able to react and move quickly in multiple planes is key to any field or court sport • Critical for decreasing risk of injury • Most non-contact injuries occur during deceleration • Good multidirectional speed allows for the ability to use linear speed • Multidirectional speed work puts every movement skill together
- 56. Change of Direction VS Agility
- 57. VS
- 59. Defining Change of Direction • Ability to decelerate and reaccelerate in another direction • In training, it is in a closed/non-reactive environment • Meant to teach good decel-accel mechanics and develop physical qualities • Develop capacity to get into good positions during agility work/competition • Consists of linear (FWD & BKWD), lateral, and rotational elements
- 60. Change of Direction: Technical Considerations • Prepare to go in opposite direction early • Appropriate shifts in center of mass • Proper shin/joint angles • Ability to disassociate hips from torso • Load inside leg • Don’t “pop-up” out of a cut
- 61. Practical Goals • #1: Increase capacity to get into advantageous positions and angles • #2: Build high speed & more specific deceleration-reacceleration capabilities • #3: Get the body used to decelerating at high velocities to reduce risk of non-contact injury
- 62. Speed Coaching Pyramid (EXOS, 2014) Leg Action Inside vs. Outside Posture CoM vs. Base Arm Action Rotation Balance
- 63. Hands-On
- 65. Agility
- 67. Importance of Agility • Sport is completely reactive • While practice does consist of agility work, it is important to use movement skills taught in a reactive but controlled environment • Allows the athlete to self-organize and figure out his/her “movement puzzle”. Allows them to find their own “solution” to the ”movement problem” • Athletes aren’t thinking of their mechanics when they’re playing • Allows for true max-effort work • Allows a performance coach to watch movement closely, and identify specific areas of improvement and qualities needed in a reactive scenario where an athlete can no longer “hide it” • Jumping directly into training camps or practice after coming off an off-season having gone very long without any work specific to your sport/position is a recipe for injury
- 68. Importance of Agility Cont. • It has been shown that results from change of direction tests correlate extremely closely to each other, but not to agility tests (Gabbett, Kelly, & Sheppard, 2008) • Conclusion: CoD skills do NOT transfer to agility • Results of change of direction tests have been shown NOT to be indicative of elite vs. sub-elite players. Results of agility tests HAVE been! (Gabbett, Kelly, & Sheppard, 2008) • Conclusion: An athlete can be great at CoD drills, but not perform well in their sport • Sport consists of reacting with the environment • Athletes are presented with a wide range of stimuli and movement choices in any given moment. There is a constant dynamic and changing interaction with the environment at all times • Skill acquisition comes from reacting with the environment, not mentally learning how to move the body (Mcintyre et. al., 2018)
- 69. Creating & Progressing Agility Drills (Mcintyre et. al., 2018) Can create time constraints, add an object(s), create space constraints, add and increase or decrease number of opponents, and anything else to progress over time and/or make drills more specific to the sport/position
- 70. (Mcintyre et. al., 2018)
- 71. Ways to Train Agility Reactive drills Small/large sided games Competitions Races
- 72. Hands-On
- 74. Conclusion • Body composition is paramount for being as fast as possible • Strength is the foundation for speed to be built upon • A good speed/agility program should be all-encompassing and take into consideration the specific demands of sport • Linear speed including acceleration & absolute speed should not be neglected • Change of direction & agility work should both be incorporated in a speed/agility program. With a high emphasis on proper progressions & regressions • A speed/agility program needs to be planned and periodized appropriately for highest chance of skill acquisition, transfer to sport, and injury risk reduction
- 75. References Athletes’ Performance Inc. (2014). EXOS performance specialist certification [PowerPoint slides]. Retrieved from http://www.exoslearn.ideafit.com. Edouard, P., Guex, K., Lahti, J., Mendiguchia, J., Morin, J.-B., & Samozino, P. (2019). Sprinting: a potential vaccine for hamstring injury? Sport Performance and Science Reports, 1-2. Francis, C. (2002). CharlieFrancis.com presents "the classics". Gabbett, T. J., Kelly, J. N., & Sheppard, J. M. (2008). Speed, change of direction speed, and reactive agility of rugby league players. Journal of Strength and Conditioning Research, 22(1), 174– 181. Hansen, D. M. (2014, June 4). Applying the "high-low" training concept to American football. Retrieved from http://www.strengthpowerspeed.com/high-low-training-football/ Hansen, D. M. (2016, August 10). Sprint training: The complete training system. Retrieved from http://www.strengthpowerspeed.com/the-complete-system/ Mann, R. (2018). The mechanics of sprinting and hurdling. CreateSpace Mcintyre, F., Myszka, S., Specos, C., & Spiteri, T. (2018). Cognitive training for agility: The integration between perception and action. Strength and Conditioning Journal, 40(1), 39–46. Select, K. (2017, June 1). Acceleration vs. maximum speed. Retrieved from https://www.nsca.com/education/articles/kinetic-select/acceleration-vs.-maximum-speed/
- 76. Email: Colton.VigorGround@gmail.com Instagram: @coach_tonnage Twitter: @coach_tonnage LinkedIn: www.linkedin.com/in/coltonkaiser/ Facebook: www.facebook.com/coltonkaiser2 Website: Colton-Kaiser.com