1. Speed, Agility and Speed-Endurance Development
Chapter 20
Speed, Agility and Speed-Endurance Development

2. Chapter 20
Muscular Strength, Muscular Endurance, Cardiorespiratory Endurance, Body Composition, Flexibility
Agility, Power, Coordination,
Speed Strength – Force developed rapidly or at high velocities
Agility – Ability to explosively brake, change direction and accelerate again
Speed Endurance – Metabolic conditioning needed to support speed & agility

3. Chapter 20 Main goal is to increase the impulse. Fig 20.1
Can this be achieved by the Stretch-Shortening Cycle (SSC).
Isometric & Low-velocity strength is primarily a function of muscle cross-sectional area, whereas power and high-speed force output are determined by the percentage of type II muscle units.

4. Chapter 20
Reactive ability – is exhibited in the SSC and can be improved through explosive training.
Reaction Time – Relatively untrainable and correlates poorly with movement action time or performance.
Exercise Relief – Exercise to rest ratio: 1:5, (Page 487)

5. Running Speed & Agility
Kinetic Closed-Chain – Propulsive forces occur during ground contact.
Kinetic Open-Chain – Secondary role – aids in braking the forward swing
Primary Training Method – Focus on good mechanics (Pg. 481). Once technique is mastered then work on speed development
Stride Frequency – Generally more trainable than stride length. Elite athletes generally attain this at 25m/100m race

6. Stride Length – Elite sprinters increases until approximately 49m/100m race
Training Variables
Exercise Interval
Exercise Order
Exercise Relief
Volume