Speed - (straight ahead speed) - is the ability to move through the required range of motion in the fastest possible time. Speed is one of the most indicative biomotor skills that define success in all sports. Speed has several components, which inlude both starting speed, and acceleration
Starting speed- ability to overcome inertia and get your center of mass moving.
Acceleration- rate of change of velocity, allowing maximum velocity in minimum amount of time. A combination of stride rate and stride length.
Stride rate- is the number of strides taken in a given amount of time/distance.
Stride length- distance covered in one stride. (2.1-2.5 x leg length)
Agility - (lateral speed) - ability to decelerate, stabilize, accelerate and change direction without loss of proper posture, speed, strength, balance or body control. Athlete is constantly regaining their center of gravity over their constantly changing base of support in all directions (planes of motion) at varying speeds.
Quickness - (reaction time) - ability to have maximum rate of force production in all planes of motion and in all body positions during functional movements. Involves ability to react to all stimuli (visual, auditory, kinesthetic feedback) without hesitation. Is pre-determined by the CNS but can be trained (train fast to be fast).
Backside mechanics- (during starting and acceleration) emphasis on triple extension on the back side of the body.
Front side mechanics- emphasis on triple flexion on front side of the body.
Clark, M. & Russell, A. Optimum Performance Training for the Performance Enhancement Specialist (3rd Ed.) National Academy of Sports Medicine.
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