Neuromechanics of Speed Development
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This is Dr. Mike Young's presentation from the Royal College of Chiropractic Sport Science 2013 Run Faster conference.
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Neuromechanics of Speed Development
- 1. @mikeyoung #speedscience SCIENCE OF SPEED! Mike Young, PhD! Vancouver Whitecaps FC! Vancouver, BC! HPC - Athletic Lab! Cary, NC! !
- 4. A M = F
- 5. NEWTON’S 4th LAW Fat (or any excess body mass) don’t fly
- 6. EXAMINING FORCE • Force is a vector quantity! • Magnitude • Direction !
- 9. INERTIA It turns out Sir Isaac was right
- 11. BACK SIDE MECHANICS Refers to the motions of the swing leg that occurs BEHIND the body
- 12. FRONT SIDE MECHANICS Refers to the motions of the swing leg that occurs IN FRONT of the body
- 14. SPRINT PERFORMANCE • Sprint performance is the outcome of nature and nurture! • There are reflexive and innate components as well as trainable components
- 15. Loren Seagrave
- 16. Sprinting fast is an unnatural activity Dr. Ralph Mann
- 17. You can’t polish a turd.
- 18. You can’t polish a turd. But you can roll it in glitter.
- 19. Sprint Math
- 20. MAXIMAL VELOCITY CHARACTERISTICS *Stride Frequency: ~5 Hz! ! ! *Maximal Velocity: ~12.8 m/s! *Stride Velocity: ~300 deg / sec! ! *Stride Lengths: 2.25-2.7m ! *Ground Contact Time: ~0.08 sec! *40-45 steps for sub 9.80 100m
- 21. It was Once Thought that Stride Length x Frequency = Speed
- 22. Because Athletes had higher stride lengths & frequencies at higher speeds, it was thought that to improve speed, efforts should be focused on these two variables
- 23. .. .. UT B
- 24. Correlation! D O E S N OT i m p l y ! Causation
- 25. now we are more enlightened...
- 26. STRIDE LENGTH & FREQUENCY • Stride length and frequency are linked...they are a consequence and not a cause of speed • Speed of movement of limbs varies little and is not a primary determining factor
- 27. To run faster there is only ONE solution
- 28. Apply More Mass Specific Force to the Ground!
- 29. Max V Sprinting 101 Small Mass + Big Force + Right Direction + Minimal Time Run Faster
- 31. •Gravity....u gh •We wor k to overc •Excess ma ome gra v ss hur ts ity perform ance
- 32. speed = more speeds force More le across • mparab me is co Air ti • ed....meh imb spe •L is KING cal force •Ver ti
- 33. h speed lates wit th corre leng por tant Stride ically im • e is crit ntal forc Horizo •
- 34. •CL more effective at a pplying force •CL produces higher re lative net horizon •CL velocity componen tal force t of F-V is higher •CL has shor ter contac t times •CL has higher stride fr CL = Christophe L eMaitre equency Insert research on French
- 35. KINETIC PARAMETERS • Ground reaction forces approaching 5x bodyweight! • Muscle forces in excess of 7x bodyweight
- 36. FORCE DEVELOPMENT & SPRINTING • To increase running speed an athlete must increase force to the ground in the appropriate direction and do so over increasingly shorter periods of time! • Minimize • Increase horizontal braking forces*! propulsive forces
- 37. Horizontal vs Vertical Propulsive Forces....!
- 38. Horizontal vs Vertical Propulsive Forces....! and why you don’t have to pick a side
- 40. VERTICAL PROPULSIVE FORCE • Increased vertical propulsive force produces:! • Greater • Stiffer • Better displacement! spring! maintenance of momentum
- 41. …BUT SO DOES HORIZONTAL FORCE from Strength & Conditioning Research
- 42. THE LEG AS A SWINGING SPRING
- 43. INCREASE LEG STIFFNESS • Refers of the ability of the leg to act as like a spring • Momentum is developed during acceleration • Body will move at same rate unless acted on by unbalanced forces • Two external forces will cause deceleration • Leg stiffness increases vertical impulse, shortens ground contact and increases elastic return
- 44. VS
- 45. Vertical Displacement? The path of COM will follow a sinusoidal curve when viewed in the sagittal plane COM reaches apex in flight COM low point during support
- 46. Vertical force production is the key component of top-end speed and that in turn influences the ability to maintain a slight increase in stride length and stride frequency Dan Pfaff
- 47. To go faster, you need more force. The more force you apply, the higher you will rise off the ground. Charlie Francis
- 48. Better sprinters may appear to bounce In reality, flight times are similar and ground contact times are shorter
- 49. MORE SPRINT MATH • Stride frequency is comprised of two components: ! 1. Ground contact time ! 2. Flight time! • The best sprinters spend less time on the ground ! ◦ Greater frequency
- 50. STRIDE LENGTH & FREQUENCY The benefit of greater force application is two-fold:! • Increased stride length • Increased stride frequency
- 52. Sprinting is an extremely complex motor task involving repeated rapid ‘switching on and off’ of practically every muscle in the body
- 54. Hip extensors are critically important during late swing and stance Amplitude,and,%ming,of,electromyographic,ac%vity,during sprinting by Jonhagen, Ericson, and Eriksson,,Scandinavian, Journal,of,Science,in,Sports,,1996! Ac%vity,of,monoJ,and,biar%cular,leg,muscles,during,sprint, running,,by,Simonsen,,Thomsen,,and,Klausen,,in,European, Journal,of,Applied,Physiology,,1985! A,kine%c,analysis,of,the,ground,leg,during,running,,by,Mann, and,Sprague,,Research,Quarterly,for,Exercise,and,Sport,,1980!
- 55. Hip extensors are critically important during late swing and stance Knee extensors help keep the spring stiff during support Amplitude,and,%ming,of,electromyographic,ac%vity,during sprinting by Jonhagen, Ericson, and Eriksson,,Scandinavian, Journal,of,Science,in,Sports,,1996! Ac%vity,of,monoJ,and,biar%cular,leg,muscles,during,sprint, running,,by,Simonsen,,Thomsen,,and,Klausen,,in,European, Journal,of,Applied,Physiology,,1985! A,kine%c,analysis,of,the,ground,leg,during,running,,by,Mann, and,Sprague,,Research,Quarterly,for,Exercise,and,Sport,,1980!
- 56. Crossed-Extensor Reflexes and f acilit ate V Allow the body to take advantage of its own performance enhancers Reciprocal Inhibition Stretch Shortening Cycles
- 58. r s are front-side Better sprinte • dominant have shor ter Better sprinter s • contact times neither needed Full extension • or beneficial n characterized deal touchdown •I g knee even with by swin suppor t knee
- 59. OS P TU RE U
- 60. The first most important aspect of speed is posture. Tom Tellez
- 61. Posture is like the mast and rudder for the limbs
- 63. POSTURE • Movements of the limbs originate from the core of the body! • Proper stabilization and alignment of the core ensures appropriate movements of the limbs
- 64. POSTURE • Postural Stabilization! • Postural Alignment! • Relaxation! • Freedom • Elastic of movement! energy production
- 65. PELVIC MOTION • The pelvis should rotate in all three planes
- 66. Postural Test!
- 67. PELVIC TILT Posterior Tilt = less hamstring tension, more QFM tension! Anterior Tilt = more hamstring tension, less QFM tension
- 68. EFFECT OF POSTURE ON SPEED
- 70. MINIMIZE BRAKING FORCES • Decreases velocity! • Caused horizontal by excessive step length and positive foot and leg speed at ground contact
- 71. Vertical Stack Congruent Contralateral Joint Angles High Knee Recovery Neutral Ankle
- 73. Max Velocity Technical Points Fix posture Emphasize vertical pushes “Push up” High hips “Run tall” Step over and down
- 74. Basic Training Guidelines for Developing Speed
- 75. Building a Bigger Engine
- 76. THE REAL REASON WE TRAIN Almost every physical quality relevant to speed & power falls under the umbrella of (neuromuscular) coordination ! By considering physical qualities as outcomes of inter & intramuscular coordination we simplify the training method and place stimuli on a continuum rather than in different bubbles
- 77. To Sprint Faster.... Sprint!
- 78. Maximum Velocity Sprinting •Means: •Flying Sprints •Variable Speed Sprints •Short Speed Endurance •Length (in MaxV): 10-40m / rep •Rest: 20-60 sec / 10m •Volume: 200-300m
- 79. DOWNHILL RUNNING minimal grade. overspeed. supra-maximal eccentric.
- 82. Strength ≠ Speed
- 83. “Do I really need to lift?” “...there is sufficient evidence for strength training programs to continue to be an integral part of athletic preparation.”
- 84. OLYMPIC LIFTS 1-4 reps / set. 5-10 sets.
- 85. POWER DEVELOPMENT Exercise Absolute Power (Watts) 100kg Male 75kg Female Bench Press 300 Back Squat 1100 Deadlift 1100 Snatch 3000 1750 Snatch 2nd Pull 5500 2900 Clean 2950 1750 Clean 2nd Pull 5500 2650 Jerk 5400 2600 *Total pull: Lift-off until maximal vertical velocity **2nd pull: Transition until maximal vertical barbell velocity
- 86. POWER DEVELOPMENT Exercise Absolute Power (Watts) 100kg Male 75kg Female Even if use of O 300 Bench Press lympic inappro lifts are priate d 1100 Back Squat ue to la equipm ck of ent, low 1100 Deadlift teachin exper ti g se, or a 3000 1750 Snatch inexper thlete ience; t 5500 Snatch 2nd Pull he basi 2900 principa c 1750 ls shou 2950 Clean ld still b incorpo e rated ( loaded, 5500 Clean 2nd Pull externa 2650 multi-jo int, low lly 2600 5400 Jerk explosi er body ve mov ement) *Total pull: Lift-off until maximal vertical velocity **2nd pull: Transition until maximal vertical barbell velocity
- 87. SQUATS all variants. full depth. 2-6 reps / set. 4-7 sets.
- 88. I like STRONG butts and I can not lie....
- 89. TRAIN THE CHAIN (THE POSTERIOR CHAIN)
- 92. ECCENTRIC OVERLOAD 110-120% MAXIMAL LOAD. NOT FOR NOVICES.
- 93. COMPLEXES work downstream on F-V curve. rest between sets. low volumes
- 94. PLYOS
- 95. DEPTH DROPS low drops. minimize amortization. low volumes.
- 96. DEPTH JUMPS extreme heights unnecessary. low volumes.
- 97. VERTICAL EMPHASIS PLYOS emphasize vertical displacement of the COM not the feet
- 98. STIFFNESS JUMPS minimal amortization. short contact.
- 100. SPRINTING FASTER IS ALL ABOUT PUTTING AS MUCH FORCE IN TO THE GROUND AT AS LITTLE BODY MASS AS POSSIBLE MECHANICS & PHYSICAL CAPACITY ARE INTIMATELY INTERTWINED POSTURE IS THE CORNERSTONE FOR OPTIMAL MOVEMENT HIP EXTENSORS PLAY A CRITICAL ROLE IN SPRINT SPEED OPTIMIZING MECHANICS ENSURES MAXIMAL GENERATION OF FORCE IN THE DESIRED DIRECTION