The Effectiveness of Different Training Methods to Increase an Athletes Speed - Assignment Example

Literature review Plyometric Kawamori et al. (2005) defines plyometrics as the drills which involve quick and also powerful movements by using the pre-stretch or the counter movements. In his study the groups which were used included the hurdlers, the steeple chasers, the sprinters and also the race walkers. The results further indicated that these activities increased the speeds of these athletes and they were very effective in their training. Lyttle et al (1996) states that there is clear indication that these movements involve the shortening stretch and shortening cycle. This study was conducted on the race walkers, the long and high jumpers, the arms trainers and also the weight throwers. The results indicated that the plyometric movements involved the shortening stretch cycles. Similarly Holcomb and Kleiner et al (1998) indicated that the conventional plyometrics exercises include several other types of the jump training as well as the upper body drills by using the medicine balls. The study was carried out on the runners, the wrestlers and the race walkers and the results indicated that plyometrics was very suitable for the training of the teams as well as the individual athletics. On the other hand Souza, Shimada and Koontz et al (2002) implied that if plyometrics is to be termed as safe as well as effective then it should be used as per the rules and guidelines of the programs designed protocols. In carrying out this research the following groups were used the leapers, the hurdlers and the race walkers. The results of the study indicated that it was important the plyometrics be used as per the rules if any positive effects were to be achieved. Plyometric training is then related to the increase of the athletes speed by the use of the pre stretch or the counter movements as well as the shortening stretch cycles. Strength-power training Study by Haff, et al. (2005) indicates that strength power training allows the athletes to apply their greatest amount of their maximal strength in the shortest period of times possible. This study was carried out on the arms trainers and also the weight throwers. The results indicated that the training which is involved in the strength power allowed the athletes to apply their greatest amount of their strength maximally in the shortest periods possible. However this is very crucial for most of the athletes in the present age who will be neither required nor even have enough time to produce the maximal forces. Kawamori et al. (2006) further stated that most of the athletic activities involve very fast movements as well as very far high power outputs than there are found in the maximal strength exercises. Similarly the sports advisor notes that an athlete could be exceptionally very strong but on the other hand lack the explosive power which is very significant if at all they are not able to further apply their speed and strength rapidly. This study was carried on the riders, the jousters as well as sprinters. The results indicate that the athletes could be strong exceptionally but on the other hand lack an explosive power which is very crucial in their strength and speed. Baker et al. (2001) indicates that there are several other methods of the strength power training and also their parameters and how they could be useful in the conversion of the maximal strength into the sport specific speed and power. An athlete’s speed is definitely related to their force and also time. In this article the sports advisor clearly states that the training which is based on the traditional strength alters the relationship between an athlete’s speed, time and the distance. This study was carried out on the long distance runners and the steeple chasers. The results indicated that the strength power training methods influenced the athletes distance, speed and also time. This leads to the increment of the athlete’s ability in applying the maximum amount of force. On the other hand if the power has to be maximized the component of time should also be altered. This is the intent of the strength power training for the athletes. Similarly Bell, et al. (1997) clearly states that the maximum force production efficiently occurs when an athlete’s speed of movement is ultimately very low such as when one is performing a maximum lift with one repetition or even zeros when one is performing an isometric or the static exercise. This study was carried out on the hurdlers, the road runners, the race walker and also the weight throwers. The results indicated that there was an efficient force production maximally when the speed of an athlete was low. On the contrary as an athlete’s speed of movement escalates the force decreases and the very high speeds the force production is extremely low. There is however an optimal point for the development of power between the two extremes. On the other hand in the journal there is an existing relationship between the velocity and force and the effects thereof gives a proper explanation why an exceptionally strong athlete could lack the power if they fail to apply a great deal of their strength aver a short episode. The sports advisor in his journal also says that if an athlete could successfully maximize his ability to apply the force maybe through the maximal strength training then it could be very beneficial if they could be trained so as to increase the rate of their force production. However if the athlete could increase the rate at which his strength could be positively generated then this would cause an alteration in the aspect of the power equation. The main goal of the strength power training is to increase the athlete’s rate of his force production and this can be achieved by the use of several methods which have been devised in order to achieve this. In this article the author discusses the different types of the strength power training. Baker et al. (2006) note that there is a discussion of the four methods of the strength power training and a requirement to starting any of these routines is developing a solid base of an athlete’s functional strength power training especially in the ballistics as well as the plyometrics. This study was carried out on the runners, the leapers, the wrestlers, the arm trainers as well as the sprinters and the steeple chasers. The study’s results indicated that for an athlete to develop functional strength power training then the four methods of the strength power training were a pre requisite. 1. The heavy strength training. This training by itself could increase an athlete’s explosive power by further affecting the peak force performance. Most of the movements made by the athletes start from a position that is stationary and it is important to note that it is in the early phase of moving a resistance which needs most of the effort. Thus the larger the strength of an athlete is the greater the volatility of the motion in the initial phase. However there is more speed which is needed so that an athlete can possibly continue the movement once the initial inertia has been overcome by less force. In such an instance the heavy strength training thus becomes less suitable for the athletes. Similarly the lifting of heavy weights has been used in the reduction of the rate of force of production that is a counter product of the power development. This could also be used in explaining the reason why the heavy resistance training that is used is less effective at the increasing vertical jump performance in comparison to the other methods of the strength power training. An athlete who has had a very solid base of the speed training gains very minimal benefits with further training. 2. The explosive strength training. On one occasion if a plateau has been reached in the strength of an athlete there are several other methods which could be used in the strength power training. By completing the traditional weight lifting exercises at a very fast rate by using relatively light loads leads to the utmost power output. An athlete finds it difficult to lift a bar which is heavily loaded in the final stage of his movements. The athlete should however decelerate so that he can stop the bar as well as keep it under control. This form of deceleration highly activates the antagonistic muscles in a negative way thus affecting the power output as well as hindering the needed adaptations. On the other hand both plyometrics and ballistics avoid such problems since there lacks deceleration. This is because the athlete can be able to jump very high or even throw an object very far away without restricting his movements. 3. Ballistics. In the ballistic action the force highly outweighs the rate of resistance such that the movement is of a very high velocity. The athletes resistance is projected and also accelerated for instance in the jump squat as well as the in the medicine ball throw. The aim of the ballistic action is to enable an athlete reach their peak acceleration at the moment when they release the projecting object or even their bodies at very far distances. Ballistics can place very considerable eccentric forces on their joints tendons as well as ligaments when they are landing from a jump squat. For instance the athletes should make a gradual progress from the unloaded to the loaded exercises and they are obliged not to be fatigued in any way before they start on their ballistic power training. 4. Plyometrics. The strength power training has been characterized by the demonstration of the high power outputs. This principle of the strength power training particularly entails that the athlete who is competing train by using the exercises which maximize the power output. The author suggests that many of the strength power training exercises involve maximal efforts that should be done repeatedly after very short rest periods. The content of this article indicates that some strength and also conditioning professionals believe that if the aerobic endurance training could be added in the strength power training then there could be more benefits to the strength or power athletes. Olympic lifting Ebel and Rizor et al. (2002) indicated that the Olympic lifts are the multi joint lifts that are capable of enhancing a neuromuscular response of the fast twitch fibers. The Olympic lifting trains an athlete for their functional strength thus they are able to utilize their major muscle groups in their body. This study was carried out on the weight throwers and the arms trainers and the results showed that the Olympic lifts enhanced a neuromuscular response of the athletes fast twitch fibres thus they are able to utilise their muscle groups. It is for this reason that Olympic lifting is extensively used in the training of the athletes so that they can further increase their speed in the various athletic activities. Furthermore Tricili, et al. (2005) states that Olympic lifting enables the athletes to jump vertically higher especially in the high jumps and also it allows the athletes to run a 25 yard that is faster than the other classes of athletes especially the printers. Thus study was carried out on the long jumpers, the hurdlers and also the steeple chasers. The results of the study indicated that Olympic lifting enabled the athletes to jump vertically higher. If an athlete is capable of turning on maximally on the Olympic lifting then he could be faster and having more chances of winning the short distance races. The Olympic lifting is very degenerative especially for the athletes who need to learn the movements as well as stick to the power cleans and also snatching where they are able to catch this bar at about the same depth of approximately half a squat. There are also very many benefits listed in Rimmer et al. (2000) which accompany the Olympic lifts and they further help the athletes to increase their speed. This study was conducted on the steeple chasers and the long distance runners. And the results indicated that various methods could increase the speed of the athletes. This is because the Olympic lift assists the athletes to develop very great amounts of their flexibility which is a very key factor in the sports field. Similarly these Olympic lifts teach the athletes to systematically co-ordinate their bodies as well as master the technical challenges which come with the lifts. On the other hand the Olympic lifts have been useful for the athletes who are in the recovery process of their older injuries. The Olympic lifts use a greater range of motion that exposes the athlete’s connective tissues the ligaments, tendons and the other muscle fibers to the various degrees and angles of resistance. Thus an athlete’s body becomes more functional such that he can cope with various forces and also activities without the potential of becoming injured in any way. Similarly, Cronin et al. (2005) further explains that the Olympic lifts make the athletes body become very balanced and they similarly allows them to have a higher speed in their activities. The Olympic lift allows the athletes to further explode as well as use the maximum force possible. This study was carried out on the wrestlers and the weight throwers. The results indicated that the Olympic lifts allowed the athletes to maximally use their force as well as explode in their speed. The athletes who use the Olympic lifts develop a very high rate of force. The athletes who are Olympic lifters train their fast twitch muscle fibers and these fibers are employed so as to give them speed, power and also a lot of explosiveness. Discussion There are several effective training methods that are used on the athletes so that they can increase on their speed. Plyometrics Plyometrics is referred to as the drills which highly involve the quick as well as the powerful movements by the use of the pre-stretch or even the counter movements. There is however a very clear indication that such movements the shortening stretch cycle. The plyometrics conventional exercises help the athletes to further increase their speed by using the conventional exercises which are inclusive of the different types of the jump trainings as well as the upper body drills by the use of the medicine balls. (Cronin and Hansen 2005) However plyometrics is very suitable for the training of the teams as well as the individual athletics. Such that if plyometrics is to be termed as safe as well as effective then it should be used as per the rules and guidelines of the programs designed protocols. Strength power training There is a clear indication that strength power training allows the athletes to apply their greatest amount of their maximal strength in the shortest period of times possible. However this is very crucial for most of the athletes in the present age who will be neither required nor even have enough time to produce the maximal forces. Most of the athletic activities involve very fast movements as well as very far high power outputs than there are found in the maximal strength exercises. (Cronin, Ogden, Lawton and Brughelli, 2007) An athlete could be exceptionally very strong but on the other hand lack the explosive power which is very significant if at all they are not able to further apply their speed and strength rapidly. An athletes maximum force production efficiently occurs when an athlete’s speed of movement is ultimately very low such as when one is performing a maximum lift with one repetition or even zeros when one is performing an isometric or the static exercise. On the contrary as an athlete’s speed of movement escalates the force decreases and the very high speeds the force production is extremely low. There is however an optimal point for the development of power between the two extremes. On the other hand an athlete could successfully maximize his ability to apply the force maybe through the maximal strength training then it could be very beneficial if they could be trained so as to increase the rate of their force production. (Kotzamanidis, Chatzopoulos, Michailidis, Papaikovou and Patikas 2005) Strength power training induces positive changes in the athlete’s in terms of their strength and also speed especially during the off seasons. This form of exercises is highly recommended for the athletes since they provide an enhanced recovery during the rest periods that are very limited. The strength power trainings increase the athlete’s muscle hypertrophy thus making them become very fast in their athletic activities. The strength power training can further be done on the athletes through the following phases; the initial stage which is the preparatory development, the second phase which involves the base power training and finally the maximum strength which is the final phase of the training process of the athletes. There are several types of strength power training and they include; The heavy strength training. The explosive strength training. Ballistics. Plyometrics. Olympic lifting Olympic lifting refers to the multi joint lifts that are capable of enhancing a neuromuscular response of the fast twitch fibers for the athletes. The Olympic lifting trains an athlete for their functional strength thus they are able to utilize their major muscle groups in their body. It is for this reason that Olympic lifting is extensively used in the training of the athletes so that they can further increase their speed in the various athletic activities. Olympic lifting enables the athletes to jump vertically higher especially in the high jumps and also it allows the athletes to run a 25 yard that is faster than the other classes of athletes especially the printers. The Olympic lifting is very degenerative especially for the athletes who need to learn the movements as well as stick to the power cleans and also snatching where they are able to catch this bar at about the same depth of approximately half a squat. The Olympic lifts and they further help the athletes to increase their speed. This is because the Olympic lift assists the athletes to develop very greater amounts of their flexibility which is a very key factor in the sports field. Similarly these Olympic lifts teach the athletes to systematically co-ordinate their bodies as well as master the technical challenges which come with the lifts. Similarly the Olympic lifts have been useful for the athletes who are in the recovery process of their older injuries. The Olympic lifts use a greater range of motion that exposes the athlete’s connective tissues the ligaments, tendons and the other muscle fibers to the various degrees and angles of resistance. Therefore an athlete’s body becomes more functional such that he can cope with various forces and also activities without the potential of becoming injured in any way. The Olympic lift allows the athletes to further explode as well as use the maximum force possible. The athletes who use the Olympic lifts develop a very high rate of force. The athletes who are Olympic lifters train their fast twitch muscle fibers and these fibers are employed so as to give them speed, power and also a lot of explosiveness. (Kotzamanidis, Chatzopoulos, Michailidis, Papaikovou and Patikas 2005) Conclusion There are different effective methods that are used to increase the speed of the athletes and they include; the Olympic lifting, plyometrics and the strength power training. All these methods allow the athletes to work out their individual activities at a greater speed. In the plyometrics there are various drills which are used and they highly involve the quick as well as the powerful movements by the use of the pre-stretch or even the counter movements. Similarly in the Olympic lifting there are the multi joint lifts that are capable of enhancing a neuromuscular response of the fast twitch fibers for the athletes. On the other hand the strength power training further allows the athletes to apply their greatest amount of their maximal strength in the shortest period of times possible. Reference: Lyttle, A, Wilson, G and Ostrowski (1996): Enhancing performance, Maximal power versus combined weights and plyometrics training. 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Published by The Journal of strength and conditioning research, Vol.19 Cronin J, Ogden T, Lawton T and Brughelli M. (2007): Does increasing maximal strength improving sprint running performance? Published by The Journal of strength and conditioning research, Vol.29 (3) 86-95 Read More