🎾 Sport Tốc Độ And Nhanh Nhẹn Huấn Luyện¶
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Sport Tốc Độ And Nhanh Nhẹn Huấn Luyện — tài liệu 384 trang từ thư viện sách tennis.
Chủ đề chính: Huấn luyện, Giao bóng, Agility, Speed, Coach
Tóm tắt nội dung (trích từ tài liệu gốc): Second Edition Sport Speed and Agility Training John M. Cissik, MS, MBA, CSCS, NSCA-CPT and Michael Barnes, MEd., CSCS*D �2011 Coaches Choice. Second edition. All rights reserved. Printed in the United States. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior permission of Coaches Choice. Throughout this book, the masculine shall be deemed to include the feminine and vice versa. ISBN: 978-1-60679-120-2 Library of Congress Control Number: 2010931253 C
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Nội Dung Gốc (Tiếng Anh)¶
Second Edition
Sport Speed and
Agility Training
John M. Cissik, MS, MBA, CSCS, NSCA-CPT
and
Michael Barnes, MEd., CSCS*D
�2011 Coaches Choice. Second edition. All rights reserved. Printed in the
United States.
No part of this book may be reproduced, stored in a retrieval system, or
transmitted, in any form or by any means, electronic, mechanical, photocopying,
recording, or otherwise, without the prior permission of Coaches Choice.
Throughout this book, the masculine shall be deemed to include the feminine
and vice versa.
ISBN: 978-1-60679-120-2
Library of Congress Control Number: 2010931253
Cover design: Brenden Murphy
Book layout: Bean Creek Studio
Diagrams: Kerry Hartjen
Text photos: John Cissik and Brenden Murphy Fronte cover photo: �Willie J.
Allen, Jr./St. Petersburg Times/ZUMA Press
Coaches Choice
P.O. Box 1828
Monterey, CA 93942
www.coacheschoice.com
Acknowledgments
We would like to acknowledge the following individuals for their contribution to
Chapter 5 and their commitment to agility theory and practice:
Jerry Attaway, Physical Development Coordinator of the San Francisco
49ers
Steve Plisk, MS, CSCS, Sports Performance Director, Velocity Sports
Performance
Tom Billups, CSCS, Head Coach, USA Eagles Rugby
Greg Halberg, MS, CSCS
Contents
Acknowledgments
Preface
PART I: PRINCIPLES AND FUNDAMENTALS
Chapter 1: Safety Considerations for Speed and Agility Training
Chapter 2: The Warm-Up
Chapter 3: Training for Speed
Chapter 4: Speed Training Drills
Chapter 5: Agility
Chapter 6: The Cooldown
Chapter 7: Program Design
PART II: SPORT-SPECIFIC TRAINING
Chapter 8: Baseball/Softball
Chapter 9: Basketball
Chapter 10: Football
Chapter 11: Ice Hockey
Chapter 12: Rugby
Chapter 13: Soccer
References
About the Authors
Preface
Speed and agility are two of the most misunderstood components of sport. How
to train for speed and agility is even more misunderstood. This book breaks
down speed and agility into manageable components and analyzes those
components to give coaches and athletes a strategic and methodical approach to
training.
Many coaches consider speed and agility to be characteristics that athletes
must be "born with." It is true that everyone is limited by his own genetic
potential, and it is in fact very difficult to develop speed and agility. However,
once you break down speed and agility into their respective components, the
situation becomes very manageable. With proper training, a slow athlete can
become faster, a fast athlete can become even faster, and a good athlete can
become great.
Examples of athletic performance include the ability to change direction
easily, make an over-the-shoulder catch at full speed, create separation between
you and your opponent, react to a changing environment, and start, stop, and
reaccelerate. Many coaches do not have an integrated approach to training for
athletic performance. Traditional methods consist of weight training for several
weeks, followed by the incorporation of linear running. What is often missing
from traditional training methods is agility and speed development. The
traditional approach is a huge mistake, especially in the off-season, because it
does not address specific neuromuscular responses, such as co-contractions of
muscles (hamstrings and gluteus) with the displacement of body mass, possibly
with a reactionary component (ball or opponent).
Athletes do need to train to become more effective at specific components of
their game. For instance, training a football lineman would include weight
training and cardiovascular training. It is also desirable for athletes to have
strength and an efficient metabolic system. But according to the SAID principle
(Specific Adaptations to Imposed Demands), if an athlete is concentrating on
strength and metabolic training, he will improve only in those areas.
The best way to train for any sport is to practice the sport itself. If done
properly, speed and agility training addresses sport-specific skills and the
neuromuscular system in a manner that most closely resembles the sport itself--
often called "functional training." The less the method of training resembles the
sport, the less functional it is.
Speed and agility development also requires a different timeline than
traditional training. The nervous system, motor abilities, and sport-specific
movements will have little time to develop if they are not addressed outside of
the pre-season. It takes weeks and sometimes months of training to see any
significant results in speed and agility. It takes professional athletes years to
refine sport-specific technique. Even then, fundamental errors occur with the
most proficient athletes in game situations. Gone are the days of getting into
shape during training camp. Today's professional athlete will take only two
weeks off immediately following the season before beginning training for the
next season.
This book has two basic parts. Part I covers the information that a coach or
athlete needs to have to design and implement successful speed and agility
programs. It presents scientific foundations that support speed and agility
training. It also discusses, in detail, safety considerations, the warm-up, a
dynamic flexibility program, speed training drills, and a theory of agility
training.
Part II offers specific examples of speed and agility training programs for
several sports (baseball, basketball, football, hockey, rugby, and soccer) that rely
heavily on speed and agility for success. The authors developed these programs
using what they believe to be the most methodical and practical approach to
speed and agility development. The programs may or may not be appropriate for
a particular program (collegiate, high school, club, or otherwise) because so
many variables (including the competency of the instruction) need to be
identified before implementing a speed and agility program. Therefore, the
programs are based on a methodical and progressive model that can be adapted
for use by any coach or athlete at any level.
This second edition also includes a companion DVD that explains each
exercise and drill that is discussed in the text. As authors, we felt that a video
would better define the specific movement techniques and patterns that you can
use immediately with your athletes. The DVD also includes coaching cues and
drill descriptions that you will find helpful when implementing sport speed and
agility training.
PART I
Principles and Fundamentals
The first part of this book covers the information that a coach or athlete needs to
have to design and implement successful speed and agility programs. The first
chapter details safety considerations for speed and agility programs and
discusses injury prevention. The next few chapters describe the various
components in a speed and agility training program. Chapter 2 covers warming
up--why it is important and how to do it most effectively for speed and agility
training. Chapter 3 describes speed training--what factors affect speed, the
components of speed, technique, and how to train each component. Chapter 4
outlines selected speed drills. Chapter 5 covers agility training--the science
behind it (physiology, biomechanics, and motor learning), its constituents,
training variables, and program design information. Chapter 6 describes the
importance of the cooldown and how it can be implemented. Chapter 7 puts
everything together and covers program design, including information on
principles of exercise, analyzing the needs of the sport and the athlete, how the
sport's competition season affects program design, and how to incorporate speed
and agility training into the bigger conditioning program.
1
Safety Considerations for Speed and
Agility Training
Several broad-based issues directly pertain to safety for speed and agility
training:
Pre-exercise health screening
Nutritional status
Footwear
How to choose a strength and conditioning coach
Training surfaces
Environmental conditions
An entire book could be devoted to a discussion of these issues. This chapter
will provide only an overview, along with references to assist you in furthering
your knowledge of these important safety considerations.
Pre-Exercise Health Screening
A medical doctor should clear everyone who is participating in a structured
speed and agility program. The trainer who is designing and implementing the
program should have formal communication with the doctor. According to the
American College of Sports Medicine, the pre-participation physical exam
should consist of a past medical history, a sport-specific history, a family history,
and a physical exam. The purpose behind this pre-participation physical exam is
to identify medical and orthopedic problems, identify correctable problems that
may impair performance, help maintain the athlete's health and safety, assess
fitness levels, educate athletes and parents, and meet both legal and insurance
requirements (American College of Sports Medicine, 2002).
Increasingly, the medical community is calling for a pre-participation
cardiovascular screening of athletes to help prevent sudden cardiac death in
young athletes. This type of screening consists of a personal history, a family
history, and a physical examination, which are all related to cardiovascular
concerns (Donnelly, D.L. & T.M. Howard, 2004; Seto, C.L. & M.E. Pendleton,
2009).
Nutritional Status
Serious athletes take their nutrition as seriously as they do their training. For
athletes to perform at peak levels, their bodies must be properly fueled with a
balanced diet that addresses hydration status. Athletes should not engage in fad
diets that are outside of the guidelines of professional associations or state and
federal nutrition policy. It is also important for athletes (especially young
athletes) to consume the bulk of their calories from food as opposed to
supplements. Supplements are largely unregulated and can be ineffective,
dangerous, and have ingredients that the athlete is unaware of (for example,
some over-the-counter supplements may cause athletes to test positive for
performance-enhancing substances due to the contents).
Athletes should also take care to consult with qualified nutritional
professionals. A qualified nutritional professional will have a degree in the field
(i.e., nutrition, food sciences, dietetics, etc.), will be a registered dietician, and
will have experience working with both the athlete's age group and his sport.
Footwear
Proper footwear is essential for speed and agility training. Footwear should be
evaluated on function and fit. Choose footwear that is specifically designed for
the activity and playing surface. For example, molded and screw-in-type cleats
are designed for use on natural grass surfaces. Different lengths of screw-in
cleats can be used, depending on the size of the athlete, the requirements of the
activity, and the training and competition surfaces. All of the sports discussed in
this text have specialty footwear.
The fit of the footwear is critical for comfort and performance. An athlete
should select the footwear that is best for his foot. Disregard companies,
superstar endorsements, style, and price. When it comes to footwear, choose
function over form.
How to Choose a Strength and Conditioning
Professional
Before choosing a strength and conditioning professional, athletes should ask the
following questions:
What education do they have?
They should have at least a four-year degree in exercise science or a related
field.
Do they hold a relevant certification?
The CSCS� (Certified Strength and Conditioning Specialist) offered by the
National Strength and Conditioning Association is the most relevant certification
for the speed and agility instruction of athletes. USA Track & Field (the national
governing body for track and field) offers coaches certifications for sprint
coaches. This certification is focused on track and field; however, the
information can be applied to athletes of other sports.
What experience have they had with speed and agility training?
It is very important that they have relevant experience working with athletes of
similar age ranges and athletic ability in similar sports. Experience with elite
professional athletes does not automatically mean that a professional would be a
good choice for a 10-year-old child.
Do they have references?
They should be able to provide references from individuals they have worked
with on speed and agility training.
Training Surfaces
Ideally, athletes should train on the same surface on which they compete.
However, some circumstances warrant a difference, for example, weather that
presents a safety issue (soft, wet, and/or slippery). The preferred surface for
conditioning and performing agility-training drills is natural grass. The ground
under natural grass most often has shock-absorbing properties that are conducive
to training. Again, because of safety issues, natural grass may not be optimal in
some circumstances, such as when it is too soft, wet, and/or slippery. Surfaces
should be smooth and the area should be clear of any obstacles that could
obstruct moving in all directions. Stay clear from things like trees, drainage,
playground equipment, blocking sleds, sidewalks, and training equipment that
isn't being used.
Environmental Conditions
A combination of heat and humidity can pose a threat to an athlete's health
status. Many athletes die every year as a result of heat illness (including
dehydration, heat syncope, heat exhaustion, and heat stroke) suffered during
competition or training. Strength and conditioning professionals should be able
to identify contributing factors and take precautionary measures to prevent heat
illness. General guidelines for preventing heat illness include the following:
It is important to avoid training outside during extreme conditions.
Sunscreen is necessary to prevent injury from the sun.
Wearing loose-fitting clothing and clothing that breathes are important to
allow for moisture to escape so that the athlete can cool off.
Athletes should take time to gradually get used to the heat.
Athletes need to stay hydrated while training outside.
2
The Warm-Up
Before beginning a workout of any type, it is important to warm up. Done
properly, the warm-up serves two important functions: it prevents injuries and it
helps to maximize performance. Warming up is a vital component of training,
yet it is often one of the most overlooked. Coaches and athletes may feel pressed
for time, they may find it boring, and they may elect to shorten or even skip the
warm-up. But a complete, proper warm-up is essential because warming up
prepares the body for work. This chapter will discuss the benefits of warming
up, types of warm-up exercises, and how to design a warm-up for speed and
agility training.
Benefits of Warming Up
Warming up has two broad benefits: it improves performance and it helps to
prevent injuries. The warm-up accomplishes this in a number of ways. First, a
warm muscle will contract more forcefully and relax more quickly than one that
is not warm, thereby potentially increasing speed, strength, and power. Second,
warming up will increase both the sensitivity of nerve receptors and their
transmission speed, thereby increasing an athlete's speed and reaction time--
sometimes referred to as "cueing the nervous system." Third, warming up will
increase the temperature of the blood, leading to more oxygen being released
from hemoglobin and myoglobin, and allowing more oxygen to be available to
the exercising tissues. Fourth, warming up will enhance vasodilation, which will
allow for more substrates to enter exercising tissues and for enhanced removal of
waste products. Fifth, muscle elasticity and joint range of motion will be
enhanced with increased blood saturation and temperature. In other words, a
warm-up can help to prevent injuries by increasing the deformability of muscles
and the range of motion around joints.
Many of the benefits of the warm-up result from an increase in body
temperature. The increase in temperature is an outcome of the metabolism of
fuels during the warm-up--the friction of actin and myosin during a muscular
contraction (theoretically), and vasodilation leading to increased blood saturation
of the exercising tissues. These actions are responsible for assisting to further
increase the temperature in the working muscles and joints.
Another benefit of warming up that should not be overlooked is the fact that
warming up allows an athlete to practice the event. By performing parts of a
movement at lower intensities, the athlete can work on technique and gradually
become more psychologically focused.
Effective warm-ups should be centered around increasing body temperature
and allowing for practice or rehearsal of the upcoming event, whether it is
competition, skills training, or the first exercise to be performed. The warm-up
should be a gradual process that increases in terms of complexity and speed of
motion. To accomplish this goal, the warm-up is typically divided into two
phases: general and specific.
The primary purpose of the general warm-up is to elevate body temperature.
A general warm-up usually consists of five to ten minutes of some type of
aerobic exercise, calisthenics, and static stretching.
The general warm-up is followed by the specific warm-up. The purpose of
the specific warm-up is to perform exercises that simulate those to be performed
either in practice, training, or competition, but at a lower intensity. The specific
warm-up activates the muscle groups in a fashion that is similar to practice or
competition.
Types of Warm-Up Exercises
Jogging, static stretching, and dynamic flexibility exercises are commonly used
in a warm-up for a speed and agility workout.
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About the Authors
John Cissik is the director of fitness and recreation at Texas Woman's
University and is the owner of Fitness and Conditioning Enterprises, which
specializes in providing speed and agility instruction to young athletes. John also
serves as a strength and conditioning consultant with several track and field
teams.
John holds a master's degree in kinesiology from Texas A&M University, a
master's of business administration from the University of Texas at Dallas, and
several certifications from the National Strength and Conditioning Association
(Certified Strength and Conditioning Specialist with Distinction, NSCA-
Certified Personal Trainer with Distinction), USA Track and Field (Level II
Coach�Sprints, Level I Coach), and USA Weightlifting (Club Coach).
John has been very active in the strength and conditioning field for a number
of years. He has held a variety of positions, from coaching to teaching to
personal training.
He has written several books on strength and speed training, as well as many
coaching and lay articles, has done several videos, and has given many
presentations. He has served as an associate editor and reviewer for the NSCA's
Strength and Conditioning Journal and has consulted on several of its
educational products. He has also served as the NSCA's state director for Texas.
Michael Barnes is the owner and head trainer of Infinity Personal Training &
Fitness. His previous experience includes working in Division I athletics, the
NFL, and professional fitness education. He is currently focused on the practice
of personal training.
Michael holds two of the most respected professional certifications in the
industry, as well as a master's degree in exercise science. He has presented to
coaches, athletes, and fitness enthusiasts of such organizations as USA Triathlon,
USA Rugby, the World Class Athlete Program of the US Army, the NCAA, US
Ski and Snowboard Association, USA Judo, and the US Association of Deaf and
Blind Athletes. He educated, trained, and interacted with leaders in the fitness
industry around the world, including Japan, Australia, Puerto Rico, Bermuda,
Greece, and Denmark.