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Speed as a skill!!

Speed as a skill!!. Munster Coaching Conference April 2008 Pat Flanagan BA PhysEd, MSc. Aims of Workshop. To explain the basis for making speed work an integral part of your training programme To demonstrate some speed practices/drills with and without the ball

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Speed as a skill!!

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  1. Speed as a skill!! Munster Coaching Conference April 2008 Pat Flanagan BA PhysEd, MSc.

  2. Aims of Workshop • To explain the basis for making speed work an integral part of your training programme • To demonstrate some speed practices/drills with and without the ball • Specifically the following will be addressed: • Physiology of Speed • Aspects of Speed • Planning and Periodisation for speed

  3. Outcomes • Coaches will have a better understanding of what speed means • Coaches will review their current planning for speed • Coaches will include more specific speed drills into their sessions

  4. Younger Players • Are not mini-adults • Pre and post puberty and growth spurt • Poor temperature control • Poor anaerobic capacity • ABC,s (Athleticism/agility, Balance, Coordination, Speed • Concentrate on fun and skill • Should play a variety of sports (14/15)

  5. Time Analysis*2006 All-Ireland Football Final* * Activity bout analysis. LH 2006

  6. Physiology of Speed ‘It does exactly wot it seys on de tin’

  7. Muscle Fibres: Slow Twitch • Energy efficient • Low power generation • Difficult to fatigue • Many mitochondria • Posture, walking, jogging • Highly oxygenated • Low activation threashold

  8. Fast Twitch • High power output • Fatigues easily • Thick • Less mitochondria • Sprinting, jumping, kicking • Does not need oxygen • High activation threashold

  9. Fast Twitch A • High power output • Fatigues slowly for a FT • Thick • Less mitochondria • 40 to 300 metres • Does not need oxygen but can use it • Highish activation threshold

  10. Fast Twitch B • Very high power output • Fatigues rapidly • Thick • Less mitochondria • 1-40 metres • Does not use oxygen • High activation threshold

  11. Fast Twitch C • Trainable to be what you want it to be • 20% of fibres • What type of training do you do?

  12. Motor Neurons • Slow twitch neurons, thin, recruited first, fatigue resistant, low threshold, slow conductivity • Fast Twitch neurons, thick, recruited second, fatigue easily, high threshold, high conductivity

  13. ‘It does exactly wot it seys on de tin’

  14. Training for Speed • Strength • Core Stability • Power • Flexibility • Speed Endurance • Aerobic endurance • Agility • TECHNIQUE

  15. TECHNIQUE: Speed as Skill • Body position • Arm action • Knee lift • Head position • Hip position..COG • Heel recovery • Relaxation • Foot strike

  16. Aspects of Speed • Reaction…1m • Power….10m • Acceleration…..10-25m • Speed…..30m-60m • Speed endurance……60m+ • Deceleration/Direction change

  17. SPRINTING PERFORMANCE STRIDE LENGTH STRIDE FREQUENCY STRENGTH TECHNIQUE COORDINATION FLEXIBILTIY SPECIFIC ENDURANCE Jonath et al 1995

  18. Reaction/Power • Standing starts • Moving on spot starts • Lying down • Holding start • React to ball starts • Starts with harness • Combination

  19. Acceleration • Strides • Acceleration runs • Pick-up sprints • Hollow sprints • Harness runs • Zig-zag runs

  20. Speed Endurnce (Short/Long) • Strides..Technique • Acceleration runs • Shuttle runs • Hollow sprints • Parachute runs • Zig-zag runs • Hill training • Three Man Weave

  21. Deceleration/Direction Change • Strides with Swerve • Acceleration runs • Shuttle runs • Reaction Drills • Parachute runs • Zig-zag runs • Hill training • Three Man Weave

  22. Basic Speed • Downhill running • Parachute release • Towing • Wind assisted • Practice being fast • Staggered races

  23. Testing for Speed • 20m-50m timed run • Flying 30m run • 200m timed run • Vertical jump • Standing long jump • 5 single leg hops for distance • Shuttle test for distance • Margaria Power Test

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