Speed & Agility - RFD, Impulse, and Stride Characteristics | CSCS Chapter 19

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Learn how rate of force development (RFD) and impulse affect stride length, as well as the relationship between stride length and frequency in sprinting. In this video we'll also look at the differences between agility and change of direction, as well as the neurophysiological basis for speed. Info comes from the NSCA's Essentials of Strength Training and Conditioning, chapter 19.
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Get certified as a CSCS (Certified Strength and Conditioning Specialist). This lecture is part of a comprehensive and ever-growing video series covering topics related to strength training and conditioning: bit.ly/2GLzZn4
RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
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The Training Process pt 1 (DeWeese et al., 2015): bit.ly/3NwieWQ
Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
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Fellow strength specialists, thanks for checking out this video-it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: bit.ly/2GLzZn4
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Have a great day and remember to move well, live well, and teach others to do the same!
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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.
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[@clairemasterson6031]

I like how you pointed out that a person can over stride in certain situations while running. "Lengthen your stride!" was a very common thing yelled on tracks when I was in h.s.

[@matthewwadley4348]

The stretch-shortening cycle was really interesting to go over again here in the video as I didn’t fully understand the cycle beforehand

[@audreyoates3242]

The analogy of the muscles acting like a spring coiling and uncoiling is helpful!

[@wyattcarlson7504]

This video was super interesting to me as it introduced new models behind the science of sprinting that I had not previously heard of. For example the spring-mass model and how a person's muscle configuration may affect their spring mechanisms while sprinting, thus affecting their overall speed.

[@madelinehernandez8838]

It is so important to have a strong trunk! Along with this, making sure to work on stride frequency/length.

[@bensonmutuvi8429]

Finally able to put my physics class to something I enjoy!

[@charmenatchison]

it's nice to have a breakdown of measuring speed abilities because it empowers you with how to improve it.

[@madelinejewelnebril2871]

I found the visual of the spring-mass model helpful with how it shows the graph and the spring during each phase.

[@ameliabrock]

I really enjoyed how clear each section of how speed and agility can be measured and broken down. It is important to note the differences and biomechanical focuses and needs between a track sprinter and a soccer player in terms of support and directions of force.

[@jupshaw]

Love learning about how the SSC is so important in sport, looking past how much and athlete can squat or bench has certainly helped me create a better understanding of athletic performance.

[@kelli-lynroche8446]

I appreciate the use of graphs - they definitely helped with understanding the material :)

[@MatthewDuPrey325]

I really enjoyed your explanation of the neurophysiological section because after reading the section there was some parts that I was confused on that this helped me to understand.

[@julianasum8481]

This video helped me understand that stride length as well as stride frequency are important in terms of speed.

[@macynunez4455]

So cool to think about how the science behind the SSC and proper stride length and stride frequency impact speed and have the power to achieve proper biomechanics. I'm interested to learn about how to individualize this since we are all different heights and have unique anatomical measurements.

[@cameransherwood5157]

what seems to be so complex, you make seem so understandable and comprehensible!

[@joyshang5670]

I really thought it was interesting to hear about RFD and how it affects speed an agility

[@emilywalker9462]

The spring mass model was such a helpful analogy! Also stride length and stride frequency was so fascinating.. and definetly got me thinking on runner height!

[@braedenmoore3743]

I liked your analogy of muscle being like a spring and how it coils and uncoils as a person is running.

[@BrianaReynoso]

I really appreciated this video explaining the textbook in a more direct manner. The text was a bit more intimidating.

[@jadenrea1109]

This video was super helpful after reading through the material in the textbook. The book definitely covers a lot of material so it was nice to hear your explanations of topics, charts, and graphs discussed in the book.

[@dimitricarrion6145]

I liked the slide where you broke down what is happening in the change of direction and how center of gravity comes into play

[@ryanharris8481]

The explanation of the graph helped me grasp the concept of the spring-mass model and how it is used in biomechanics

[@celinegriffin3244]

I like how you pointed out that emphasizing these exercises can increase the neural drive while overloading the musculature of the hip and knee regions that are involved in the SCC.

[@Adam.gates_]

It was interesting to see the relationship between stride length and stride frequency!

[@moirabryson5042]

I didn't realize how much of a factor stride length was initially and then stride frequency causes that next increase once the stride length plateaus. Thank you!

[@avajgallo]

There is so much that goes into becoming faster. Thanks for explaining!

[@sal1987007]

The best refresher video I’ve seen since I was certified 12 years ago as an nsca cpt. Thank you Dr Goodin! Great video. Got me pumped!

[@TRamos-pl6oo]

the srping mass model was super cool to me. It shows how intricate our bodys and muscles are made, to wear our muscles can act like springs

[@zoiezantua7002]

thank you for including and explaining the graphs!

[@jakegellatly8261]

It was interesting to learn about this difference between impulse and rate of force development and what they show us about an athlete!

[@makennakaczmarczyk7563]

I learned that along with having a strong core, it's important to have a strong trunk to reorientate the body when running in new directions.

[@caleighgarcia7792]

I like how we used concepts from the previous chapter about the SCC and applied it to the topics talked about within this chapter. It helped me get another perspective on the SCC and how important this concept is.

[@torilucht5871]

I found this lecture and topic to be very interesting and appreciated the spring-mass model and how muscles participate in spring-like actions when sprinting or moving at high speeds. The graph provided explained this model very clearly!

[@tianguyen3897]

As much as I hated my Physics courses, I know now why it is so important in Kinesiology. I'm glad that some of the things I learned can be applied to these topics of speed and agility.

[@willhopkins4197]

Very interesting to see how important both stride length and frequency are. I have definitely seen both ends of the spectrum.

[@chynnakifer1218]

Thank you for breaking down every phase that happens during a change in direction. The drawings helped!

[@jeanpaulquino5218]

This saved me. I have my exam coming up later today so thank you!

[@clockedinathletics]

how’d it go??

[@jakegonzales1367]

An interesting concept that I found in this lecture is that a strong trunk can help with lateral movement when changing direction.

[@Saroj_Ayer]

Thank You Sir. I am pursuing Msc. Sports Science .Your Playlists are so valuable to me

[@madhurjyachakraborty1639]

Your videos are so important for me as I am planning to apply CSCS next yr after my graduation. M learning a lot by watching your videos. Thank you so much

[@morganrolleri9198]

I thought it was a cool idea to think of running phases and muscle movements as a spring!

[@DevanneyBoyd]

The explanations alongside the graphs were super helpful!

[@dereklinck2672]

Great breakdown of the workings of the SSC i particularly liked the spring mass model as that has always helped me to visualize the muscles actions through various movements.

[@thelmasepulveda4481]

It was interesting to see the relationship between an athlete's speed length as well as speed rate/frequency and I think the graphs really helped me understand the relationship and how this can change between trained and untrained individuals.

[@alannabergherm8046]

It was interesting to learn about the RFD and how it can influence movement techniques with force along with impulse!

[@wyattsimms4472]

It was interesting learning about the stretch shortening cycle. It is something I have always heard about, but I never actually knew what it was.

[@hannahb872]

I found the spring analogy for the Spring Mass Model very helpful in understanding the graphs and reading related to neurophysiological changes that can occur with speed training! Also thought learning more about how much your stride can impact the speed you go was very interesting!

[@rozalynnlarson8835]

It was interesting to learn that RFD and proper biomechanics are the two main factors influencing sprint performance

[@hanwenliu7063]

This channel is super valuable, thank you so much! I plan to apply for ETSU's sports performance PhD program this year, and I hope I can get in and help others just like you did!

[@DrJacobGoodin]

Thank you Hanwen. Best of luck as you apply!

[@kylesands9693]

Running in slow motion is a great way to describe a person who is over striding when running!

[@AylethLizarraga]

Not only the ability of an athlete's acceleration is important but braking forces as well as many injured themselves with poor agility and mechanics during change-of-direction

[@brysonhashimoto2878]

I think the information about rate of force development is very important because athletes need to develop a lot of force in a very short amount of time. Training should reflect this by movements that will produce a lot of force in short periods of time such as olympic lifts.

[@cjbuenviaje]

I found the stride length and stride-frequency graph really interesting and makes sense as to why athletes with longer legs run faster than athletes with shorter legs because they cover a lot more ground each stride. But it also looks easy for some sprinters because they are not really on the ground for a lot of time (i.e. Usain Bolt running a 9.58 second 100 m sprint without having a great start, but the strides carried him in front of everyone else after 50 m)

[@keonihughes4242]

I found it important to remember that s&c coaches working with speed athletes should focus on prescribing exercise that increase neural drive, and overloading the musculature of the hip and knee regions involved with the SSC.

[@lucamarin8565]

For some reason I never considered that the trunk would help with lateral movement

[@Sakhile_Shangase27]

Hello Dr Goodin, I recently got an project from my exercise science class to make a "program design for resistance training" which videos should I watch and what other resources would you advice. I'd really appreciate if you could help me. Thank you for uploading videos for exercise science everyone in my class uses your videos to prepare for tests and exams.

[@DrJacobGoodin]

Chapter 17 and 21. So far I have done videos on chapter 17. Chapter 21 will come later this summer

[@abhidiptochakraborty4451]

Hi sir. I m preparing for CSCS exam. Is it necessary to read and understand every single detail given in the text book for the exam?? or understand the topics you discussed in the videos are enough for the exam and i should focus more on these?? If you please guide me in this , it will be really helpful for me. Thank you 🙂

[@everoche3754]

I thought the graphs for RFD were interesting because we want to to be vertical rather than exponential with a fast, high velocity movement.

[@isabellecousineau302]

I ddin't realize how many different speed and agility are from each other.

[@andrewmthomson0191]

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