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.