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28 Cards in this Set
- Front
- Back
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6 biomechanical factors of sprinting |
Impulse StrideLength StrideFrequency RunningVelocity ArmMovement LegAction |
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3 components of body positioning for sprinting |
Core stabilization Posture repositioning and control Vertical alignment |
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what 3 things help to stabilize core when sprinting |
1. Musthave a stable, rigid core (area inferior to the rib cage and superior butincluding the hip joint) 2. “Drawin” 3. “Brace”= stabilize the vertebral column and pelvis in all planes |
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postural repositioning means no _________ in order to _________ and have an upright posture |
anterior tilt; open hip |
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vertical alignment means the shoulders are ______ |
in line with hips along power line (not vertical above hips) |
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Thebest sprinters have an IDEAL RATIO ofboth backward and downward “______" |
push |
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Tryingto apply to much horizontal force for too long creates |
overstriding |
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too little vertical force means |
soggy running |
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The Drive Phase is |
75% of total acceleration achieved in first 7 steps |
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what is the key component for Drive Phase |
application of horizontal force |
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ideal angle of body alignment at the start is |
45` |
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technique considerations of drive phase training |
1. 45 degree angle to develop ideal balance of horizontal/vertical force 2. Torso alignment 3. Stiff ankle joint 90 degrees 4. Low heel recovery |
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Physical prep for drive phase |
concentric strength/power
squat/step ups squat jumps torso strength |
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in transition phase, rate of acceleration slows because |
forward body lean diminishes |
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sprinting is highly coordinated, using max _____ and _____ involvement as well as max _______ utilization |
CNS and motor units phosphogen system |
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Sprinting is a _______ skill with explosive horizontal + explosive vertical forces |
projection |
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why is large glutes good for sprinting |
gives small radios/moment arm to reduce resistance |
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Maximalback squat strength was highly correlated to __________ |
peak power and agility test performance |
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Once athletes have a pre-requisite amountof strength, they can only maximize power by incorporating ______________ |
power-specific exercises |
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Athleteswho squat ___________ > power than weaker counterparts |
2x their body mass |
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“Explosive Muscle Strength" |
therate at which force is expressed during a sporting movement |
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what sports would higher loads with moderate velocity would be optimal |
hange of direction sports Rugbycollisions, Football collisions |
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what sports would lower loads with higher velocity would be optimal |
sprinting/jumping |
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What are the phases for a snatch |
1. Pull up from ground 2. Scoop and jump 3. Pull 4. Catch |
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Teaching drills for a snatch (6) |
Deadlift bar approach Pull to shrug High pulls Overhead squats Pressing snatch balance Heaving snatch balance |
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clean is the same as snatch except |
Higher start due to smaller grip Jump is lower Catch in front of deltoid |
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teaching drills for clean (5) |
Deadlift bar approach Pull to shrug High pulls Wrist rolls to squat down Front squat |
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Strength for olympic weight lifting is a combo of: |
Most muscle Most ROM Most weight |
