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Western Province Rugby Academy Lecture Series - Speed
- 1. STRENGTH & CONDITIONING IN RUGBY WPRA LECTURE SERIES
- 2. WRITTEN AND PRESENTED BY Gregory Hunt BSc (Hons) Sports Rehabilitation Founder of Sanari Fitness
- 3. SPEED
- 4. Building the Athlete Model of physical athletic development (Hunt G.J., 2019) Human Athlete Specify Genetic, epigenetic & anthropometric constraints Strength Speed Balance Stability Mobility Power Proprioception & integration of HQ Skill Acquisition 5 base movement patterns Physical performance C.V. Speed = limb speed in this model. Not a person moving A-B Sprint speed is the expression of power.
- 5. SPEED NATURE VS NURTURE ▸ Fibre types I, IIa - nurture ▸ Super fast twitch IIX - nature and very rare
- 7. SPEED MECHANICS ▸ Proprioception ▸ 5 base movements - especially cross lateral ▸ Stability
- 9. SPEED STRENGTH ▸ Acceleration - 5m (10 max) ▸ Creating force to over come gravity Props in pro rugby not uncommon to be quickest over 5m due to often being the strongest
- 10. SPEED SPEED OF CONTRACTION ▸ Ankle stiffness ▸ Rate of force development ▸ Stretch Shorten Cycle ▸ Velocity training Ankle stiffness - primarily a neuromuscular mechanism. By stiffening the ankle it allows force from the larger muscles of the hip and thigh to exact more force into the ground and make better use of the natural elastic properties of the achilles /triceps surae RFD - this has been shown time and again to be a deciding factor between higher and lower level sprint performances. The ability to apply large amounts of force, rapidly is vital to creating speed SSC - understanding the SSC and how we can take advantage of it in our training will lead to more effective training for speed development Velocity training - we should be measuring ourselves by the power we can produce in training not total weight lifted. Athletes should be competing through wattage not kilos
- 11. finding out where we naturally fall on the force-velocity curve is important for individuals to know whether they need more velocity or more strength. For example limb speed was never a problem for me so I actually benefitted most from big slow lifts to build my maximal strength up. This goes against the classic idea of power training as it has traditional been deemed that you need to lift with speed all the time. this is not always the case. It is “what will benefit the individual most”. That is where you will get the biggest gains quickest for that individual.
- 12. exercises are classified as either slow- (≥250 milliseconds) or fast-SSC (≤250 milliseconds) movements Slow SSC - larger peak forces, lower RFD Fast SSC - larger RFD, lower peak forces Generally speaking large joint ROMs are slow SSC and short ROMs are fast SSC.
- 13. Rate of force development RFD. Measured in Newtons per seconds squared. So peak force and RFD are different.
- 14. SUMMARY THE CROSS FIT QUESTION
- 15. ‣ LARGE FORCE ‣ AS QUICKLY AS POSSIBLE ‣ THROUGH STABLE LEVERS ‣ IN THE DIRECTION YOU WANT IT ‣ WITH AS LITTLE “LEAKAGE” OF ENERGY AS POSSIBLE
- 16. REFERENCES ▸ Slide 5 - https://cdn.cnn.com/cnnnext/dam/assets/170214070418-seabelo-senatla- break.jpg ▸ Slide 6 - https://youtu.be/qOUOdz3U2gM ▸ Slide 7 - https://encrypted-tbn0.gstatic.com/images? q=tbn:ANd9GcQQXBYa9dtSk28P7mYX_S2jDZSPzeH6GMxnv00_gRhU2Yaj5bHx&s ▸ Slide 8 - https://youtu.be/4fjC1Oim0UQ ▸ Slide 9 - https://img2.thejournal.ie/inline/2357975/original/? width=630&version=2357975 ▸ Slide 10 - http://www.espnscrum.com/PICTURES/CMS/21600/21628.jpg ▸ Slide 11 - https://www.scienceforsport.com/force-velocity-curve/ ▸ Slide 12 - https://www.scienceforsport.com/stretch-shortening-cycle/ ▸ Slide 13 - https://www.scienceforsport.com/rate-of-force-development-rfd-2/
- 17. STRENGTH & CONDITIONING IN RUGBY WPRA LECTURE SERIES