Hey, everyone. How's it going?
Welcome back to a sports. Talks podcast.
Whiteboard session, just enjoying the good life.
So, I wanted to break out and it's something I do continually
like, I expand on the content that I create by Instagram that
coach Portland, if you've not seen it and like to do some
whiteboard teachings, very short and today, what we're going to
do is we're going to talk about long accelerations and their
effectiveness and because they're really underutilized.
Utilized. So a long acceleration is
essentially the delayed exposure to maximum velocity, sprinting,
essentially, what we're doing is extending out our rate of
acceleration to create a very flat, gradual change in
acceleration. So for example, if we just look
at this, just to break this down.
So we just take this, this chart here and this graph.
And if we All this, you know, 60 meters.
Okay, so traditionally, this is where the ideas come from so
roughly until Usain Bolt came and the exception to the rule.
If we just go 100 over 60 meters in a 100 meter sprint race, this
is where maximum velocity would be achieved because it's the
delayed Max. The reason why you need the
delayed Max is so you can have a back at a better second half of
the race. Grace.
What that does is it gives you a constant gradual change in rate
of acceleration? So why is that important?
Okay? So what we're going to do is
I'll show you. Okay, we're going to open this
out. Now when when we look at delayed
acceleration we understand why that's important because it's
how long it takes for us to achieve maximum velocity.
Is then going to be The the distance and the the we don't
have to manage acceleration Decay.
So what this allows us to do, but our training hat on, so we
take that 60 meter Mark. And we put our coaching program
up and we put 100% hit. OK, that's 100%.
The maximum velocity. Now, traditionally, a short
acceleration curve, 10 meters is going to do that.
It's gonna have a massive rap decline.
And massive Spike, massive Decline and then you'll get a
mid and then as we talked about, you'll get along.
Okay. Now relative to each areas of
the, the peaks of these curves you're going to be finding a
different intensity of maximum velocity.
So you're going to get there faster.
What that means is for every, we take this for the red for every
step that we are achieving in this portion, okay?
This point. And then this 10-meter
acceleration as a percentage of efforts going to be so high and
as a percentage of intent, it's going to be so hot.
But when we've got this curve that is going to be reduced.
So call that a 20-meter acceleration, we're roughly you
know for argument's sake is going to be a little bit higher.
So excuse my drawing because usually about 20 meters, most
people can hit team sports can hit 80 percent of their maximum
velocity but then the problem that you find within team sport
athletes is None of them and not a lot of these athletes have a
Scooby of how to actually achieve maximum velocity.
Sprints, we measure running fast, but we don't necessarily
trained to athletes to achieve maximal speed very different
things. Okay, so where does long
acceleration come in here really simple.
So let's argument's sake. A long acceleration is a gradual
exposure. To higher percentage sprinting
and there's the bit underneath. All right, so we take this as a
hundred percent in the bit underneath is I'm going to talk
to you about right now, it's the bit under the curve which is so
important because there are different phases, okay?
And what we're going to do actually is we're going to draw
a z-axis on this side, okay? And if I can just move myself.
Yeah, we draw a z-axis here because what Going to be doing
is looking as secondary 100% scale, that's going to be
ground, reaction force. And if we know the vertical
ground reaction forces at maximum sprinting or the highest
that you can achieve relative to lower, then we're looking at
training load via impulse. Okay, so the training load by
impulse is really really important because what's that
going to do from a tenderness response and musculature
responds and all those sorts of things.
So as you're going through these phases and we have in team
sports sport speed system right here.
So we've got steps one, two, three, we've got steps for 27.
Okay. 1 2 3 is going to give you five meters.
The 47 is going to give you 10. And the thing up to 15 Steps,
could take you out to 20 meters. And then after those 15 Steps,
you know, 60 meters there were there so you know you are
looking anywhere to the 30/30, step range, maybe a bit more
depending on the speed that you can achieve.
So all of these areas under here are going to, these steps are
going to cost us different levels of impulse and different
levels of G reaction force. So we measure these rates, and
we monitor these rates, but we don't train to them, because we
are essentially limiting our potential exposure because for
us to achieve X speed at 5, 10 or 20, for example, that is
reliant on a technical ability to actually tap higher
percentages as quick as possible as quick as possible.
So that's the name of the game is speed.
So what we do here is with our, let's just remove some of the
stuff with hour-long acceleration.
What are you actually able to do is you're able to control, okay?
You can control the rate at which that acceleration can
occur to the point in which we hit 80 percent.
We know that 80 percent of maximum velocity is going to
roughly equates For a given technical Mastery.
So someone who can half Sprint. For example, is going to
probably be in and around a 10 percent.
Swing were 80% of the ground reaction force.
Maximally able to achieve in 80 in that given time period.
Because remember the faster we get the shorter time we have on
the ground to create impulse. So every step that we go through
what we're doing is we're creating a subsequent load and
that's the most important thing. So this area here is really,
really important and that's going to be from like 30 to 60
meter. That's a real essential sub.
Max Fly 30, that's there for technical but it's faster than
Tempo running extensive linear Tempo, running slower than
maximum velocity, but are The Sweet Spot for a window of
opportunity. Because this graph that I get
blue in the face, talking about this has been our level of
preparedness. This is being the level of motor
learning here. Here and the intensity.
We are opening up this window and this window and this window
as we go through, is The Upside-Down of here.
And so that first window is the long accelerations.
And what I advise And how you program and start using your
learn long. Accelerations, they can extend
from the learn to train training to train elements.
So, learning Sprint training to Sprint element and will then
gradually build and framework. Three, I think of the of the
sport speed certification goes through this in the way of we're
looking to find speed first and I've first Port of Call for any
teams what athlete is actually learning how to find our high
get So, that is an insight and a deep dive into the first level
of how we can use long accelerations.
And why you want using and why if you're not using them, you
should be programming them in. Now, this is such an easy win
and a Gateway for the so many speed improvements that I get
with my athletes, all over the world in person and remote, and
it doesn't matter whatever level because most people are starting
right at the beginning of their speed Journey because
unfortunately they've never been taught.
So if you're a coach, Take this forward.
If you're an athlete, take this for go practice.
If you need my help, send me a message, Coach Portland.
Instagram, where ever? Send me an e-mail, Sam a coach
will undergo UK, whatever comment on this video, do what
you need to to get. Hold of me because I'm happy to
help and I will I'll speak to you soon.
Thank you very much.