Linear speed

Outline

● Newton's laws of motion● What is speed?● Kinetics and kinematics of speed● Speed training parameters● Speed training for rugby

Outline

● Session structure● Teaching guidelines● Acceleration teaching progression● Vmax teaching progression● Speed in the training week (pre-season + in-season)

Newton's laws

1. A body remains at rest or continuing at a constant velocity in a straight line until a resultant force acts upon it.

2. The direction and rate of acceleration of a body is proportional to the magnitude and direction of forces acting upon it.

3. When a resultant force acts upon an object, an equal and opposite force is applied back.

Meaning…

1. To create movement, we have to apply a resultant force against the body.

2. The bigger the force acting upon the body, the faster the movement.

3. You have to apply force against the ground in the opposite direction that you want to go.

Simply put:

• Speed is the rate of horizontal displacement of the COM

• A: propulsive forces speed you up (muscular force)• B: braking forces slow you down (friction & air resistance)• If A > B you are speeding up• If A = B you are at constant velocity• If A < B you are slowing down• Speed is about maximising A and minimising B

Vertical force:

• Gravity is always acting• We have to create vertical force to maintain posture

and provide sufficient flight time to reposition the swing leg

• The best runners tend to have the smallest vertical displacements

• Vertical force appears not to be a limiting factor, and is more often an issue of cueing

• Better to focus (mostly) on horizontal force

Speed is:

• Stride length x stride frequency• As we run faster, both increase• We need both but…• Stride length appears to be the limiting factor, and…• Stride frequency arises from stride length

Stride length

The distance between toe off of one foot and initial ground contact of the other

Stride length

Comprised of take off distance, flight distance, landing distance

• Take off distance:• Limb length and angle

• Flight distance:• Force and angle of projection of COM

• Landing distance:• Limb length and angle

Stride frequency

Comprised of stance phase and swing phase• Stance phase:

• Minimise GCT whilst maximising force production via enhanced outputs and technique (catch 22)

• Swing phase: • Minimise repositioning time (foot off the floor = no force being applied!)

Gait cycle

1. Front side- COG behind POC2. Backside- COG in front of POC3. Residual- first movement off floor4. Recovery- forward moving part of swing phase5. Transition- backward moving part of swing phase6. Ground preparation- last moment prior to POC7. Arm action- upper body action

Acceleration: kinetics• Speeding up: propulsive > braking (big difference)

• Much longer GCT relative to FT

• Much larger Fh relative to Fv

• Much smaller braking forces (low friction)

• Slow movement speeds

• Orientate force as horizontally as possible- positive shins

• Get the BOS outside of the COM- forward lean

• Produce maximum force with less consideration for GCT- triple extension

• Minimise swing time- low heel recovery, limb switch speed

• Piston like action- push like fuck!

Acceleration: kinematics

Acceleration: cueing• Posture: “Head to heel, strong as

steel”

• Hips: “Squeeze your cheeks”

• Knee: “Knee the midget in the face”

• Ankles: “Stiff like a spring”

• Shins: “Positive shins, make them match”

• Toes: “Toes low, hit the sweet spot, get out in front”

• Stance leg: “Push the floor away as hard as you can”

• Arms: “Throw it forward, throw it back”

Acceleration: physical training

• Left hand side of FV curve development- strength, strength-speed, power

• Lower body triple extension emphasis, horizontal orientation

• Lower SSC activation and longer contact times

• Short sprints and resisted sprinting variations

Acceleration: slow motion

Vmax: Kinetics• Constant speed: propulsive = braking

• Much shorter GCT relative to FT

• Much larger Fv relative to FH

• Much larger braking forces (high friction)

• High movement speeds

• Orientate force as horizontally as possible whilst minimising GCT and forward rotation- upright posture

• Produce maximum force in minimum time- incomplete extension, hip extension dominant action

• Account for much higher friction- contact under the COM, paw back

• Minimise swing time- high heel recovery, get off the floor!

• Cyclical action- step over the calf & knee

Vmax: kinematics

Vmax: kinematics

• Posture: “Lean into the wind like you’re on Titanic”

• Hips: “Strike the match on the bottom of your shoe”

• Stance leg knee: “Stay stiff and tall”

• Swing leg knee: “Knee the guy in the balls, break the egg with your heels

• Swing leg foot “scissor it back”

• Arms: “hip to lip” or “face cheek, arse cheek”

Vmax: cueing

Vmax: slow motion

• Right hand side of FV curve development- speed-strength, speed

• Lower body hip extension emphasis, vertical orientation

• Higher SSC activation and very short contact times

• Long sprints, flying sprints and assisted sprinting variations

Vmax: physical training

Phase 1- technique and work capacity

• Extensive technical speed warm up

• Resisted accelerations (hills & sleds- maintain mechanics)

• Heavy loading may be appropriate in resisted variations

• Vmax build ups, self selected distance (progress velocity weekly)

• Slightly reduced rest periods (less force, develop work capacity)

• 1-2 sessions per week during pre-season

• 1 session per week during in-season

Phase 2- maximal output

• Extensive speed and tempo warm up

• Regular accelerations or slight loading (10% rule)

• Flying sprints

• Gear changes changes & speed endurance for good athletes

• Full rest periods (60s per 10m + 60s)

• Short to long progression

• Rule of 95%- quality always over quantity

• 1-2 sessions per week during pre-season

• 1 session per week during in-season

Phase 3- game specific application

• Extensive speed and tempo warm ups

• Applied accelerations- starting positions, CODs, small decision making

• Applied flying sprints- starting velocities, CODs, balls, decision making

• Full rest periods (60s per 10m + 60s)

• Watch the game, use your imagination

• 1-2 sessions per week pre-season

• 1 session per week in-season

Phase 4- realisation of adaptation

• Incorporate speed into rugby warm up

• Break 90% a few times per week

• Top up as needed

• LESS is more

• 1 session per week in-season if structured work needed

Speed loading parameters

• Tempo = <70% of max effort

• Speed work = >95% of max effort

• Block 1 is the only time we work 70-95%

• Less is more- reduce T&F recommendations

• Over speed or underspeed training:

• Mechanics first, load second

• Less than a 10% decline in speed for a given distance

• Very slight incline for hills

• Always move on after a PB (time everything you can)

• Matt Cross- optimised power output in resisted sprinting

Volume guidelines

Sprint distance Recommended reps0-10m 7-9 (2-3)10-20m 6-8 (2-3)20-30m 5-7 (1-2)30-40m 4-6 (1-2)40-50m 3-5 (1)50-60m 2-4 (1)

Session structure

• Individual mobility and flexibility work (5-20 minutes)

• Mobility + tissue temperature (5-10)

• Activation and torso prep (5-10)

• Coaching and sprint drills (15-20)

• Work sets and applied sprint running (up to 45)

Coaching structure

• Cement the hard skill- start slow and build to full speed (closed environment)

• Introduce simple variation and modification (begin to explore the soft skill)

• Link perception-action, guided problem solving learning (applied drills)

• Self guided problem solving learning (outcome only applied drills)

• Execution of motor skill in a sporting/game context

Coaching guidelines

• Do not coach for coaching’s sake (if it looks good, move on)

• 1-3 sets per exercise (learn, refine, perfect)

• Coach first, regress second

• Show them, involve them (video, evaluate their team mates)

• Be economical, use external cues

• Be relentlessly consistent in information (limiting factors)

• Wall progression:• Posture• March

• Load and smash• Single• Double• Continuous

• Pushing progression:• March• Bound

• Run

• Pulling progression:• March• Bound

• Run

Acceleration progression

• Free sprinting:• Standing• Base position

• Staggered• Half kneeling• Straddle• Single leg

• Belly• Back• Back to front

• Applied sprinting:• Kick stimulus• Ruck post contact• 1 vs 1 burst

• Drive and accelerate• Pass receive• And more!

Acceleration progression

• Walking/jogging progression:

• Ankling• A-march• B-march• Egg crack

• Match strike• Acceleration bound• Plyo bound

Vmax progression

• Dribble progression:• Ankle• Tibia

• Knee• Progression• Wickets• Hip locks

Vmax progression

• Free sprinting:• Build ups• Flying sprints• Velocity change

• Speed endurance

• Applied sprinting:• Curves/weaves• Kick chase• Ball pick up

• Defensive chase

• High CNS stress days• Pre-season: Tuesday & Thursday/Saturday• In-season: Tuesday

Speed training in the week

Questions?