This course requires the student to integrate knowledge learned from professional experience and prior learning in coaching and speed improvement. It will include appropriate discussions of muscle physiology, growth and development, and the energy systems as they relate to performance enhancement with an emphasis on speed development, high-performance sports conditioning, and advanced sports nutrition. This course will review and implement speed improvement programs specific to a sport and an athlete. The course will discuss nutrition plans using basic sports nutrition for athletic performance and speed improvement training for all types of athletes.
The training techniques will include foundation training, speed-strength and power training, plyometrics, sports loading , speed endurance training, sprinting form and technique and sprint-assisted training. Students will perform program design implementation for a case study including program planning, periodization the actual design of a workout schedule and sample workouts in the pre-season, in-season, and post season periods for each students specialty area ( strength and conditioning coaches, middle, high school, college and pro coaches; youth sports coaches, physical therapist, athletic trainers, personal trainers, undergraduates and graduate health and wellness, and Physical education and athletic training majors).
The students will document progress of their case study in speed improvement based on their client, profession, and sport at the end of the semester in the form of a written case study project. The student will take the the National Association of Speed and Explosion’s Speed and Explosion Specialists credentialing exam as the Final Exam.
Upon completion of the course, students will be able to:
- Demonstrate an understanding of the characteristic, training limitations and contraindications of athletes at various stages of growth and development.
- Demonstrate an understanding of the effects of various training programs on muscle fiber types.
- Identify and explain common kinetic chain dysfunction’s as they relate to integrated, functional performance and rehabilitation/reconditioning.
- Gain experience in diagnosing weaknesses and prescribing training programs to correct those weaknesses through the analysis of test scores.
- Demonstrate an understanding of the foundation training programs that prepare an individual for high intensity speed improvement.
- Demonstrate an understanding of the concepts and principals of the key training programs used to improve speed in short distances.
- Prepare speed improvement programs specific to a sport and athlete in various positions within a sport.
- Discuss and demonstrate an understanding of basic sports nutrition, recovery nutrition for speed improvement training, and safe muscle weight gain and weight loss practices.
Week 1 – Course Introduction, Growth and Development/Muscle Physiology and the Energy Systems
In this assignment students will use themselves or a client to demonstrate their estimation of fast twitch fibers by finding their 1RM (one repetition maximum) for the double leg press, double leg extension, and the double leg curl. They will then take 80% of their one rep max for each test, complete as many repetitions as possible until muscle failure is achieved (can not do anymore repetitions). Students will refer to the chart (Charting Fiber Types) to locate their score on fiber typing.
Week 2 – Assessing Speed
Students will be required to choose 3 assessments relating to a sport of their choice, and put themselves or a client through the assessments. They will follow up the practical exercise with a one page written report on the following questions;
1. What sport or skill is being assessed?
2. Why are the measurements important?
3. Where am I in growth and development (chronological or performance age)?
4. When and how often will my measurements be taken?
5. How will the measurements be collected and used?
Week 3 – Speed Improvement Training Programs: Foundation Training and Speed-Strength and Power Training
Students will refer to the text for examples and design a functional Strength and power program.
Week 4 – Speed Improvement Training Programs: Plyometrics, Sport Loading, and Speed Endurance training
Students will be responsible for developing a plyometric program for an athlete of their choice from week one to week nine. After completion of the program the students will then explain in one or two paragraphs;
1. What is plyometric training?
2. Why do we use this form of training?
3. What is sport loading?
4. How would you define speed endurance training?
Week 5 – Speed Improvement Training Programs: Sprinting Form and Technique Training and Sprint assisted Training/Stopping and Starting, Cutting and Acceleration
Week 6 – Sport Specific Programs/Periodization
Students will start thinking about a final project of developing a periodized sport specific speed program based on the sport they select. The project will be due by the end of the course and will be a 4 week program.
Week 7 – Sports Nutrition and Recovery Nutrition
*Fat and Calorie Booklet
For this assignment students are required to write an applied paper. Students are to choose on the areas listed below. Students will review the literature, summarize the topic of choice and complete a two page written report of their findings. Only research based articles are permitted. The objective of the assignment is to research and report findings on a common performance enhancement aid or method for sprinters.
Below, is a list of some potential topics. You can use the readings from the module or the recommended readings for further ideas or resources. Don’t forget that the references for these articles may also serve as more in depth resources for you.
Describing the Sprinter: Factors associated with elite performance
1. Anatomical: height/weight, age, circulatory, leg length, arm length
2. Stride length and stride rate
Physiological factors affecting speed:
3. Body composition, muscle fiber type, heredity, (genetics)
Training the Sprinter
4. Ergogenic aids and speed
5. Warm-up and speed
6. Flexibility training and speed
7. Form and technique training and speed
8. Speed endurance training (anaerobic) and speed
9. Sport loading and speed
10. Starting technique training and speed
11. Strength and power training and speed (weight training, ballistics, plyometrics)
12. Sprint –assisted training and speed
13. Sprint-resisted training and speed
14. Nutrition and speed
Week 8 – Injury Prevention and Treatment
Dintiman, G. & Ward, B. (2009). Encyclopedia of Sports Speed: Improving playing speed for sports competition. The National Association of Speed and Explosion. Kill Devil Hills, NC.
Dintiman, G. & Ward, B. (2005). Sports Speed (3rd Edition). USA, Human Kinetics. – Not Mandatory
Unit 1- Course Introduction, Growth and Development/Muscle Physiology and the Energy Systems
• Assignment= 20 points
• Self Check= 22 points
Unit 2- Assessing Speed
• Assignment = 20 points
• Self Check= 18 points
Unit 3- Speed Improvement Training Programs: Foundation Training and Speed- Strength and Power Training
• Assignment = 50 points
Unit 4- Speed Improvement Training Programs: Plyometrics, Sport Loading, and Speed Endurance training
• Assignment = 50 points
Unit 5- Speed Improvement Training Programs: Sprinting Form and Technique Training and Sprint assisted Training/Stopping and
Starting, Cutting and Acceleration
• Self check= 52 points
Unit 6- Sport Specific Programs/Periodization
• Assignment = 100 Points
• Self check= 10 Points
Unit 7- Sports Nutrition and Recovery Nutrition
• Assignment = 20 Points
• Self Check=20 points
Unit 8- Injury Prevention and Treatment
• Webliography= 15 points
• NASE certification Exam=125
Unit 9 (module 9):
Access to Sports Speed News Bulletin Information
Teaching Methodology and Format
Enrollment for the NASE-SES Advanced Speed and Explosion Credential Exam.
All assigned readings will be available on the web if not in the required text.
Each module will require the student to read the required materials and then respond in a written assignment. Students must post an introduction of themselves and course evaluation.