Summary Program Design and Technique for Speed and Agility Training
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C.S.C.S
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C.S.C.S
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Essentials of Strength Training and Conditioning 4th Edition
An in-depth summary of chapter 19, Program Design and Technique for Speed and Agility Training, from the Essentials of Strength Training and Conditioning.
program design and technique for speed and agility training
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PROGRAM DESIGN AND
TECHNIQUE FOR SPEED AND
AGILITY
Chapter 19
, Page |1
Contents
Intro....................................................................................................................................................................................... 3
Speed and Agility Mechanics.................................................................................................................................................4
Physics of Sprinting, Change of Direction, and Agility.......................................................................................................4
Rate of Force Development...............................................................................................................................................4
Impulse..............................................................................................................................................................................5
Practical Implications for Speed........................................................................................................................................6
Practical Implications for Change of Direction and Agility.................................................................................................6
Neurological Basis for Speed.................................................................................................................................................7
Nervous System.................................................................................................................................................................7
Stretch-Shortening Cycle...................................................................................................................................................7
Spring-Mass Model............................................................................................................................................................8
Additional Neurophysiological Considerations for Change-of-Direction and Agility Development...................................9
Running Speed..................................................................................................................................................................... 10
Sprinting Technique Guidelines.......................................................................................................................................11
Technical Errors and Coaching.........................................................................................................................................11
Training Goals.................................................................................................................................................................. 11
Agility Performance and Change-of-Direction Ability..........................................................................................................15
Factors Affecting Change of Direction and Perceptual-Cognitive Ability.........................................................................15
Change-of-Direction Ability.........................................................................................................................................16
Perceptual-Cognitive Ability........................................................................................................................................17
Technical Guidelines and Coaching.................................................................................................................................17
Visual Focus................................................................................................................................................................. 17
Body Position During Braking and reacceleration........................................................................................................17
Leg Action.................................................................................................................................................................... 17
Arm Action................................................................................................................................................................... 17
Training Goals.................................................................................................................................................................. 18
Methods of Developing Speed............................................................................................................................................19
Sprinting.......................................................................................................................................................................... 19
Strength........................................................................................................................................................................... 19
Mobility........................................................................................................................................................................... 21
Methods of Developing Speed............................................................................................................................................22
Strength........................................................................................................................................................................... 22
Change-of-Direction Ability.............................................................................................................................................22
, Page |2
Perceptual-Cognitive Ability............................................................................................................................................22
Program Design................................................................................................................................................................... 24
Speed Development Strategies...........................................................................................................................................25
Monitoring Sprint Ability.................................................................................................................................................27
Agility Development Strategies...........................................................................................................................................28
Monitoring Agility and Change-of-Direction Ability.........................................................................................................29
, Page |3
Intro
Three important aspects of physical performance
1. Speed – the skills and abilities needed to achieve high movement velocities
2. Change of Direction- the skills and abilities needed to explosively change movement direction, velocities
or modes
3. Agility- the skills and abilities needed to change direction, velocity or mode in response to a stimulus
Linear speed = NB in team sports, play is generally multidirectional
o Result = athletes success depends on responding to ever-changing scenarios through fast, efficient
changes of direction
o Speed requires ability to accelerate and reach maximal velocity
Physical capacity to change direction while decelerating + then reaccelerating, sometimes using different mode
of travel:
o Change-of-direction ability
o Agility = use of perceptual-cognitive ability in combination with change-of-direction ability
Athlete’s success in explosive movements = product of athlete’s strength capacity combined with ability to use
this strength within constraints of activity
Strength = associated with athlete’s ability to produce force
o NB to understand that while high levels of maximal strength = desirable attributes in sport
Sprint, change-of-direction and agility events occur in periods that prevent athletes from
producing + expressing maximal strength
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