Linear speed

Outline

● Newton's laws of motion● What is speed?● The technical and physical demands of speed● Speed training parameters● Rugby specific speed training

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.

Applied

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• B: braking forces slow you down• 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• Horizontal force is king

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

Speed is:

• Stride length x stride frequency• Both increase as we run faster• We need to maximise both but…• Stride length appears to be the limiting factor, and• Stride frequency arises from stride length• Not the other way around

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:• Leg length & technique

• Flight distance:• Force (both legs) & technique

• Landing distance:• Leg length and technique

Stride frequency

Comprised of stance phase and swing phase• Stance phase:

• Minimise GCT whilst maximising force production via enhanced outputs and technique

• Swing phase: • Minimise repositioning time (if you’re in the air, you aren’t applying force to the floor)

Acceleration vs Vmax

• Acceleration:• You’re still speeding up• Propulsive forces > braking forces• Huge difference between the force you CAN

produce and the braking forces• Vmax:

• Constant speed• Propulsive forces = braking forces• The gap is far smaller now

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

• Initial velocity is zero• Inertia is high• Speed is lower, longer GCT, you can apply

force more slowly• Braking forces are lower: propulsive forces

matter here!• We need to get the COM outside the BOS, create

horizontal impulse:• Forward lean, triple extension, powerful

strides

Acceleration: technique

Acceleration: technique

Acceleration: technical cues• Posture: “Head to heel, strong as steel”• Hips: “Squeeze your cheeks like you’re holding a

pen between them”• 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: slow motion

Acceleration: physical requirements

• Left side of FV curve

• Strength and power

• Triple extension, saggital plane, horizontal force

• Speed is higher: less and less time to apply force• Rate of rotation is also far higher

• Higher friction- get off the floor fast!• Smaller difference between propulsive and

braking means braking forces count a lot more• We need to maintain force production whilst

minimising GCT and keeping upright posture• Upright posture• Hip dominant action• Greater emphasis on minimising braking

force

Vmax: technique

Vmax: technique

• 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: “Figure 4, smash it forward”• Swing leg foot “scissor it back”• Arms: “hip to lip” or “face cheek, arse cheek”

Vmax: technical cues

Vmax: slow motion

• Right side of FV curve• High utilisation of SSC

(high GRF- use it to your advantage)

• Good stiffness to minimise GCT and energy leaks

• Glutes, hamstrings, hip flexors- saggital, horizontal force

Vmax: physical requirements

Phase 1- technique and work capacity• Extensive speed warm ups• Tempo- <70% (can build to 1500-2000m)• Tempo can be mixed (accel and vmax) and also

include COD• Resisted accelerations (hills & sleds- maintain

mechanics)• Vmax build ups, self selected distance (progress

velocity weekly)• Slightly reduced rest periods (less force)• 2-3 sessions per week pre-season• 1-2 sessions per week in-season

Phase 2- maximal output

• Extensive speed and tempo warm ups• Regular accelerations or slight loading (10% rule)• Flying sprints• Velocity changes & speed endurance (for good athletes)• Full rest periods (60s per 10m + 3 mins)• Short to long progression• Rule of 95%• 1-2 sessions per week pre-season• 1 sessions per week in-season

Phase 3- game specific application

• Extensive speed and tempo warm ups• Applied accelerations• Applied flying sprints• Watch the game, use your imagination• 1-2 sessions per week pre-season• 1 sessions 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%• Complete rest periods- 60s per 10m + 60s more• 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)

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

• Soft tissue 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 60)

Coaching structure

• Phase 1- learn the skill:• Isolated to integrated• Low to high postural and technical demands• Low to high force and speed

• Phase 2- perform the skill:• Perfect technique at speed• Zero distractions• No decision making

• Phase 3- apply the skill in a rugby context• Stress the skill in game specific situations

Coaching guidelines

• Do not coach for coaching’s sake• 1-3 sets per exercise• Coach first, regress second• Show them, involve them• Be economical, use external cues• Be relentlessly consistent in information

• 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• Plyometric bound

Vmax progression

• Dribble progression:• Ankle

• Tibia• Knee• Progression

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?