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Acceleration
Acceleration
AN INTRODUCTION TO ACCELERATION
LEARNING OBJECTIVES
Define terms and compute basic physics problems related to sprinting
Identify and explain how specific kinematic and kinetic elements relate to the
acceleration technical model
Recognize the “coaching pyramid” and identify the most effective cues for
improving the acceleration technical model
RACE CAR
EVASION IN SPORT
kinetics
The study of forces acting on or produced by an object
kinematics
The properties of motion in an object without reference to the
forces causing motion
vector
A quantity that has a magnitude and a direction
(ex. acceleration and velocity)
8.00 M/S
Avg. Horiz Velocity
6.00 M/S 10m = 5.93m/s
4.00 M/S
2.00 M/S
0.00 M/S
10M 20M 30M 40M 50M 60M 70M 80M 90M 100M
VELOCITY = Distance(m) / Time(s)
DISTANCE (M)
7.00 m/s
6.00 m/s
VELOCITY (M/S)
CONTACT 1
5.00 m/s CONTACT 3
3.00 m/s
2.00 m/s
BLOCK
CLEARANCE STEP 1 STEP 2
1.00 m/s
0.00 m/s
0.00 0.10 0.20 0.30 0.36 0.42 0.48 0.54 0.60 0.66 0.72 0.78 0.84 0.90
TIME (S)
3.00 M/S/S
(5.93m/s-0m/s)/1.685s
2.00 M/S/S
Avg. Horiz Acceleration
10m = 3.52m/s2
1.00 M/S/S
0.00 M/S/S
10M 20M 30M 40M 50M 60M 70M 80M 90M 100M
-1.00 M/S/S
-2.00 M/S/S
ACCELERATION = ∆Velocity(m/s) / ∆Time(s)
DISTANCE (M)
J5
82 x (6m/s)/(0.65s)
800
Force (N)
200
0
0 FORCE
0.02 0.03 0.05 0.07 0.08
0.1 0.12 =0.13
Mass(kg)
0.15 0.17 0.18 x
Time (S)
0.2Acceleration(m/s2)
0.22 0.23 0.25 0.27 0.28 0.3 0.32
TECHNICAL MODEL
13mph
[VALUE] (1.72s)
10mph
Contacts
0 to 10yds Contacts
10 to 20yds Contacts
20 to 30yds Contacts
30 to 40 yds
1-6+ 7-11+
B. Cooks (189lbs; 4.33s) 12-16+
O. Beckham (198lbs; 4.43s) 17-20+
J. Clowney (266lbs; 4.53s) G. Robinson (332lbs; 4.92s)
Synchronize explosive
arm and leg movement
through a “piston like” leg
action that maximizes a
low leg swing
TECHNICAL GOAL 2
940 470
1330 930
69-790
38-430
<900
1600
FORCE-VELOCITY GOAL 1
FORCE CHARACTERISTICS
+VV = 0.8-1m/s
(1.8-2.2mph)
ACCELERATION: COACHING
ARM ACTION
LEG ACTION
POSTURE
POSTURE
“Drive back”
“Explode off the line”
“Push the ground away”
“Hammer back”
“Snap down and back”
“Snap & seperate”
ACCELERATION: PROGRAMMING
Structure
Frequency
Volume
Intensity
Methods
Acceleration Focus
- Massage…Stretch…Activate
- Shoulder Flexion & Extension
- Thoracic Extension & Rotation
- Hip Flexion & Extension
- Ankle Dorsiflexion
Acceleration Focus
- Miniband
- Linear & Lateral
- Dynamic Stretch
- Total Hip
- Movement Integration
- Linear Emphasis
- Rapid Response
- Linear Emphasis
STRUCTURE: PLYOMETRICS
Acceleration Focus
- Direction
- Linear Vertical & Horizontal
- Initiation
- Non-Countermovement
- Double Contact
- Movements
- Jump
- Bound
- Hop
Technical (10-15min)
- Motor Learning Emphasis
- Introduce New Drills
- High Recovery
METHODS
INTENSITY
BIG FORCE
FAST TIME