Science & Practice of Elite Speed Development
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This is the slidedeck of Mike's keynote presentation at the UKSCA annual convention.
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Science & Practice of Elite Speed Development
- 1. SCIENCE & PRACTICE OF ELITE SPEED DEVELOPMENT Mike Young, PhD @mikeyoungphd @mikeyoung
- 4. ACT CONTRACT
- 5. ECCENTRIC-ISOMETRIC-CONCENTRIC • Sprinting is a complex motor task that involves all contraction types • Ground contact times as short as 80ms have been observed in the highest level track athletes • Peak concentric force takes 125ms (Tillin et al. 2012a)
- 6. Van Hooren & Bosch, 2017 Every muscular contraction is a complex interaction of the components of musculotendinous unit and the 3 contraction types
- 7. Van Hooren & Bosch, 2017 In sprinting, actions that appear eccentric may be underpinned by isometric contractions
- 8. • Hamstring muscle activation differs between acceleration and top speed running 1 • BF —> acceleration stance • ST —> early & mid phase swing of accel & top speed • Early phase RFD in hamstrings was positively associated with acceleration 2 1. Higashihara et al., 2017 2. Ishoi et al., 2018
- 9. •Hip extensors play critical role for force production •Eccentric force generating capacity is vitally important
- 11. ACCELERATION KINEMATIC CHARACTERISTICS • Velocity @10m: ~8.2 m/s • Ground ContactTime: ~0.17 sec • Height of foot @ 1st step: 12-30cm • Stride Lengths: ~1.5m first step • Stride Frequency: 3.6-4 Hz
- 12. *Maximal Velocity: ~12.8 m/s *Stride Frequency: ~5 Hz MAXIMUM VELOCITY KINEMATIC CHARACTERISTICS *Ground Contact Time: ~0.08 sec *Stride Velocity: ~300 deg / sec *Stride Lengths: 2.25-2.7m
- 14. •Better sprinters are front-side dominant •Better sprinters have shorter contact times •Full extension neither needed nor beneficial •Ideal touchdown characterized by swing knee even with support knee
- 23. www.companyname.com © 2016 Jetfabrik Multipurpose Theme. All Rights Reserved.
- 25. KINETIC CHARACTERISTICS • Ground reaction forces approaching 5x bodyweight • Muscle forces in excess of 7x bodyweight
- 27. F=MA
- 28. F = M A
- 29. F = M A F
- 30. APPLY MORE FORCE YOU DO. SPRINT FASTER YOU WILL!
- 31. M = A F
- 32. M = A F M F
- 33. Mass-specific force is the primary influencer of speed
- 34. •Horizontal force application (per unit body mass) is more important than vertical for distances out to 40m •“Pushing more” is more important than “braking less”
- 35. BUTT….
- 36. Elite sprinters exhibit much greater muscle mass in the gluteus and other extensor muscles. 1. Miller et al., 2020 2. Sugisaki et al., 2018 3. Handsfield et al., 2016
- 37. • Horizontal force is critical during acceleration 1 and associated with higher top speeds 2 • Greater vertical stiffness associated with increased sprint performance 3 • Better sprinters display higher RSI values primarily because of shorter GCT 4 1. Nagahara et al., 2017 2. Colyer et al., 2018 3. Kalkhoven et al., 2018 4. Douglas et al., 2017
- 39. Ground Reaction Forces The ground reaction forces of elite sprinters is unique
- 40. NOT ALL SPRINTING IS THE SAME.
- 41. NOT ALL SPRINTING IS THE SAME.
- 42. NOT ALL SPRINTING IS THE SAME. GRF of non-sprinters is markedly different than sprinters, especially at higher velocities
- 43. NOT ALL SPRINTING IS THE SAME. GRF of non-sprinters is markedly different than sprinters, especially at higher velocities
- 44. To run faster there is only ONE solution
- 45. Apply More Mass Specific Force to the Ground!
- 47. STANCE TIME SWING TIME STRIDE DURATION
- 48. STANCE TIME SWING TIME STRIDE DURATION
- 49. STANCE TIME SWING TIME STRIDE DURATION Shorter Stride Duration = Greater Stride Frequency
- 50. ✅ Optimized Mass " Big Force ⬇ Right Direction ⏱ Minimal Time %&Run Fast
- 52. Clark et al., 2019 FAST & SLOW ATHLETES DISPLAY SIMILAR ACCELERATIONS
- 53. Clark et al., 2019 RAISING THE CEILING OF MAXIMAL VELOCITY WILL BENEFIT ACCELERATION
- 54. GCT GRF 0.2 sec 0.08 sec 2x BW 5x BW Acceleration Top Speed As Speed Increases: • 'Ground Contact Time • "Ground Reaction Force • 'Concentric Contribution • "Stiffness Requirement
- 55. The vertical and horizontal contribution to each stride will gradually change any time there is an acceleration or deceleration
- 56. Both vertical and horizontal forces are important to greater or lesser degrees at various phases of a sprint
- 57. Lower force production, longer RFD, horizontal direction and longer GCT Greater emphasis on Concentric Capacities Acceleration Maximum Velocity Not all Speed is the Same To Develop Capacities for Speed You Must Understand the Capacities of Speed Eccentric Contribution Concentric Contribution Ground Reaction Force Ground Contact Time Greater force production, shorter RFD, vertical direction and shorter GCT Greater emphasis on Eccentric Capacities Horizontal Contribution Vertical Contribution
- 59. Contractile Dominance Time Constraints Direction of Force Application
- 63. [Neuromuscular]
- 64. For optimal Speed-Power Development you must train across the Force-Velocity Continuum
- 65. Negative Velocity Force I s o m e t r i c Positive Eccentrically, Heavy Load = More Force & Faster Speed Eccentrically, Low Load = Less Force & Slower Speed Concentrically, Heavy Load = More Force & Slower Speed Concentrically, Low Load = Less Force & Faster Speed
- 66. Surf the Wave
- 70. [Mechanical]
- 71. Horizontal focused strength training 1,2,3, 4 and plyometrics 5 transfer to short acceleration Vertically focused strength training transfers to top speed 6 1. Abade et al., 2019 2. Gonzáles-García et al., 2019 3. Loturco et al. 2018 4. Contreras et al., 2017 5. Gonzalo-Skok et al., 2018 6. Loturco et al. 2018
- 72. 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
- 74. With regards to what is relevant to the coach & athlete, horizontal & vertical forces are quite similar [1/2]
- 75. Horizontal force is just vertical force turned on its side [2/2]
- 76. Horizontal force is just vertical force turned on its side [2/2]
- 77. BEST PRACTICES FOR AUXILARY CAPACITIES
- 79. MAXIMAL STRENGTH & SPEED Wisløff, Castagna, Helgerud, Jones, Hoff (2004)
- 80. •Significant transfer of strength to speed over short to moderate distances •SQUAT!….or some other heavily loaded lower extremity exercise
- 81. •Maximal-strength, high explosive power, and reactive strength seem necessary to improve sprint performance in young male elite sprinters.
- 82. • There is significant transfer of strength to speed for early acceleration 1, 2, 3 • Combining strength & speed work produces complimentary results 1 Strength : Speed 1. Marques et al., 2014 2. Wisløff et al., 2004 3. Seitz et al., 2014
- 85. SPECIFICITYCONSIDERATIONS •Strength training involving unilateral movements at a frequency of 2-4x per week with loads of 60-100% •There are no magic exercises
- 86. SPECIFICITYCONSIDERATIONS Target the underlying physiological stimulus that drives adaptation and not exercise selection based on movement specificity of the target performance (Applebee et al., 2019)
- 87. SPECIFICITYCONSIDERATIONS Consistent use of partial range of motion movements (squat) may transfer better to maximum velocity (Rhea et al., 2016)
- 88. SPECIFICITYCONSIDERATIONS •Eccentric focused training improves jumping ability and linear sprint speed
- 89. SPECIFICITYCONSIDERATIONS Isometric training increases tendon stiffness (Kubo et al., 2004)
- 90. • Improve lower extremity max strength • Include bilateral & unilateral exercises • Incorporate isometric and eccentric focused elements Implications
- 91. • Adding load is neither necessary or beneficial (Sáez deVillareal et al., 2012) • Incorporate both horizontal and vertically oriented plyometrics • High intensity plyometrics naturally intensify so overload via volume may be misguided Plyometrics
- 95. Full Body Throws
- 97. BEST PRACTICES FOR SPEED DEVELOPMENT
- 99. Specific and general training can improve sprint performance but actually sprinting produces the best results (Rumpf et al., 2015)
- 101. INTENSITY
- 102. NOT SPRINTING IS NOT SPRINTING •Sprinting at less than 90% of maximal speed DOES NOT improve performance
- 103. DECREMENT REGULATED TRAINING Effects of velocity loss during resistance training on a performance, strength gains and muscle adaptations F. Pareja-Blanco1 , D. Rodr! ıguez-Rosell1 , L. S! anchez-Medina2 , J. Sanchis-Moysi3,4 , C. Dorado3, J. M. Y! a~ nez-Garc! ıa1 , D. Morales-Alamo3,4 , I. P! erez-Su! arez3,4 , J. A. L. Calbet3,4 , J. J. Gonz! ale 1 Physical Performance & Sports Research Center, Pablo de Olavide University, Seville, Spain, 2 Studies, R Medicine Center, Government of Navarre, Pamplona, Spain, 3 Department of Physical Education, Las Pal University, Las Palmas de Gran Canaria, Spain, 4 Research Institute of Biomedical and Health Sciences (I Gran Canaria University, Las Palmas de Gran Canaria, Spain Corresponding author: Fernando Pareja-Blanco, Centro de Investigaci! on en Rendimiento F! ısico y Deportiv Olavide, Ctra. de Utrera km 1, 41013 Seville, Spain. Tel.: +34 653121522; Fax: +34 954 348 659; E-ma Accepted for publication 23 February 2016 We compared the effects of two resistance training (RT) programs only differing in the repetition velocity loss allowed in each set: 20% (VL20) vs 40% (VL40) on muscle structural and functional adaptations. Twenty-two young males were randomly assigned to a VL20 (n = 12) or VL40 (n = 10) group. Subjects followed an 8-week velocity-based RT program using the squat exercise while monitoring repetition velocity. Pre- and post-training assessments included: magnetic resonance imaging, vastus lateralis biopsies for muscle cross-sectional area (CSA) and fiber type analyses, one-repetitio and squat strength gains than VL40 and in CMJ (9.5% vs 3.5%, P < 0 performing 40% fewer repetitions. A increased mean fiber CSA and whol volume, VL40 training elicited a gre vastus lateralis and intermedius th resulted in a reduction of myosin percentage in VL40, whereas it was pr conclusion, the progressive accumulati as indic Scand J Med Sci Sports 2016: !!: !!–!! doi: 10.1111/sms.12678 ª Publ •Adding volume when intensity is compromised HURTS performance
- 104. DECREMENT REGULATED TRAINING Effects of velocity loss during resistance training on a performance, strength gains and muscle adaptations F. Pareja-Blanco1 , D. Rodr! ıguez-Rosell1 , L. S! anchez-Medina2 , J. Sanchis-Moysi3,4 , C. Dorado3, J. M. Y! a~ nez-Garc! ıa1 , D. Morales-Alamo3,4 , I. P! erez-Su! arez3,4 , J. A. L. Calbet3,4 , J. J. Gonz! ale 1 Physical Performance & Sports Research Center, Pablo de Olavide University, Seville, Spain, 2 Studies, R Medicine Center, Government of Navarre, Pamplona, Spain, 3 Department of Physical Education, Las Pal University, Las Palmas de Gran Canaria, Spain, 4 Research Institute of Biomedical and Health Sciences (I Gran Canaria University, Las Palmas de Gran Canaria, Spain Corresponding author: Fernando Pareja-Blanco, Centro de Investigaci! on en Rendimiento F! ısico y Deportiv Olavide, Ctra. de Utrera km 1, 41013 Seville, Spain. Tel.: +34 653121522; Fax: +34 954 348 659; E-ma Accepted for publication 23 February 2016 We compared the effects of two resistance training (RT) programs only differing in the repetition velocity loss allowed in each set: 20% (VL20) vs 40% (VL40) on muscle structural and functional adaptations. Twenty-two young males were randomly assigned to a VL20 (n = 12) or VL40 (n = 10) group. Subjects followed an 8-week velocity-based RT program using the squat exercise while monitoring repetition velocity. Pre- and post-training assessments included: magnetic resonance imaging, vastus lateralis biopsies for muscle cross-sectional area (CSA) and fiber type analyses, one-repetitio and squat strength gains than VL40 and in CMJ (9.5% vs 3.5%, P < 0 performing 40% fewer repetitions. A increased mean fiber CSA and whol volume, VL40 training elicited a gre vastus lateralis and intermedius th resulted in a reduction of myosin percentage in VL40, whereas it was pr conclusion, the progressive accumulati as indic Scand J Med Sci Sports 2016: !!: !!–!! doi: 10.1111/sms.12678 ª Publ •Adding volume when intensity is compromised HURTS performance •Less may be more
- 105. VELOCITY IS LOAD
- 106. [Hill Sprinting]
- 107. ↗ UP
- 108. ↘ DOWN •Downhill sprints may be beneficial for improving maximal velocity & acceleration 1 •Combining uphill and downhill running may be superior to flat ground running 2 1. Ebben et al., 2008 2. Paradisis et al., 2009
- 109. [Resisted Sprinting]
- 110. • Resisted sprint training improves performance * 1, 2 • Sled load effects adaptations 2, 3, 4 with up to 80% BW loads displaying a greater impact on early acceleration 3, 4, 5 • Blanket load prescription is not optimal 5 1. Alcaraz et al., 2018 2. Petrakos et al., 2015 3. Morin et al., 2016 4. Hicks, 2018 5. Kawamori et al., 2014 6. Bentley et al., 2018
- 112. <40m per rep 60 sec rest / 10m <300m total volume Maximal effort
- 114. Maximum Velocity Means & Methods • Maximal effort • Focus on mechanics • 10-40m @ top speed per rep • Near or near complete recovery (~1 min / 10m) • Variable volumes on session type
- 116. Strength Lower Specificity Higher Specificity General Strength Sub Max Ecc Strength Sub Max Iso Strength Max Strength
- 117. Strength Power Lower Specificity Higher Specificity General Strength Sub Max Ecc Strength Sub Max Iso Strength Max Strength Long Response Plyos Max Iso Strength Multi-Throws Olympic Lifts
- 118. Strength Power Stiffness Special Strength Lower Specificity Higher Specificity General Strength Sub Max Ecc Strength Sub Max Iso Strength Max Strength Long Response Plyos Max Iso Strength Multi-Throws Olympic Lifts Max Ecc Strength Quasi-Ecc Strength Short Response Plyos Resisted / Assisted Sprints Hill Sprints
- 119. Speed Strength Power Stiffness Special Strength Lower Specificity Higher Specificity General Strength Sub Max Ecc Strength Sub Max Iso Strength Max Strength Long Response Plyos Max Iso Strength Multi-Throws Olympic Lifts Max Ecc Strength Quasi-Ecc Strength Short Response Plyos Resisted / Assisted Sprints Hill Sprints Short Accels Flying Sprints Sprint-Float-Sprint Short Speed Endurance
- 120. Variable RX: Acceleration Focus Intensity 95-100% Rep Distance 5-40m Total Volume 120-240m Rest Complete; ~60 sec / 10m Methods Flat, Uphill, Resisted, Implemented Loaded, Varying Starts, Contrast, Complexed Common Cues “Push the ground away” “Split the arms & legs” “Piston legs” Suggested Pairings Max Strength, Starting Strength, Long Response / Concentric Emphasis Plyos, Heavy Weighted Throws
- 121. Variable RX: Maximal Velocity Focus Intensity 95-100% Rep Distance 10-40m @ Top Speed Total Volume ~120-300m; 60-150m @ Top Speed Rest Complete; 4-20 min / rep Methods Longer Sprints (40-80m), Downhill, Assisted , Variable speed (Flying, Sprint-Float-Sprints) Common Cues “Hammer the ground” “Run tall & bounce” “Step over & down” Suggested Pairings Speed-Strength, Eccentric Overload Strength, Short Response / Stiff Plyos
- 122. SURF THE WAVE SPECIFICITY OF TRAINING SCIENCE TO PRACTICE UNDERSTAND THE ROOTS OF SPEED SPRINT