09 - Speed, Agility and Quickness Training Flashcards
What is the ultimate goal of SAQ training?
An improvement in the ability to react quickly, apply significant force rapidly in the appropriate direction, and to redirect that force if needed
learning the efficient and effective execution of these skills can improve overall athletic ability
What is speed?
Rate of performance in velocity
Speed is a culmination of reactive ability, rapid force development, rapid force application, and effective movement technique
What are essential components of a well-designed program to improve speed of movement?
- Stability, strength, and power
- Muscle and joint elasticity
- Joint mobility and flexibility
- Movement technique
- Specialized drills
What types of training help increase the ability of the athlete to produce high levels of force at high rates of speed?
Stability, strength, and power training
stability training develops appropriate balance, strength training improves the body’s ability to create force, and power training aids in decreasing the amount of time needed to create that force, these all have significant contributions in regard to improving speed
What areas of the body are extremely important for SAQ training?
the feet, anterior and posterior muscles of the shins, the core, and hip flexors/extensors as part of a whole-body program. In addition, movements that emphasize powerful plantar and dorsiflexion of the ankle as well as extension and flexion of knee and hip are also important components.
Can strength or plyometrics improve SAQ?
Both. A number of studies have shown that improvements in strength and power from traditional resistance training and plyometrics result in improved speed, agility, and/or quickness.
How much does a stretch reflex play into SAQ training?
Heavily.
Training the muscle and tendon’s ability to load eccentrically and rapidly release energy concentrically improves the magnitude and effectiveness of the stretch-shortening cycle
What is the stretch-shortening cycle?
is created by a rapid lengthening of a muscle immediately followed by a shortening, creating an elastic effect of energy release. This ability to store and release energy is referred to as the stretch-shortening cycle and is affected by neurological control, the intrinsic qualities of the muscle, and the involved musculotendinous junctions
What is joint mobility?
Joint mobility is the ability of a joint to move through its natural, effective range of motion and is further characterized as the balance of strength and flexibility regulating contrasting motions around a joint (i.e., flexion and extension).
What is the most important factor with SAQ training?
Proper movement technique while executing speed, agility/MDS, and quickness drills. Quality over quantity
If force or rate of force development is a limiting factor, what should be done?
Strength and power training along along with mastering basic movement patterns (i.e., skipping, hopping, jumping, landing)
What degree is recommended for downhill running?
5-6° and only if athlete can perform without falling.
What are some overspeed or assisted drills?
Down hill running
Band assisted sprinting
What are some speed resisted drills?
Uphill running
Sled pushes
Band resisted sprinting
Partner resisted sprinting
Parachute sprinting
For load resisted sprints, how is the ideal load amount?
7-20% of BW that better matches competition. This is the ideal range.
+20% can be used periodically for developing leg strength, but should be progressed and minimal.
What is linear speed?
the ability to move the body in one intended direction as fast as possible
How can linear speed be measured for efficiency?
product of stride rate and stride length
What is stride rate?
the amount of time needed to complete a stride cycle and is limited by stride length
What is stride length?
the distance covered with each stride, and is improved by increasing the amount of force applied into the ground
How can stride length and stride rate be improved?
making adjustments in overall mechanics and by increasing force production
y enhancing force applied with each stride, stride length is increased; improving efficiency of movement, as well as rate of force development, will increase stride frequency. Each should happen in coordination with the other to foster optimal performance.
What is a major cause of hamstring strains?
Attempting to force faster foot contact to increase stride frequency results in a significantly shorter stride length. This results in inefficient running motion causing hamstring strains
What is checked for front side mechanics while sprinting?
dorsiflexion, knee and hip flexion. Maintain neutral pelvis.
What is checked for back side mechanics while sprinting?
plantar flexion, knee and hip extension. Maintain neutral pelvis.
What are the three phases during a stride cycle?
the drive phase, when the foot is in contact with the ground; the recovery phase, when the leg swings from the hip while the foot clears the ground; and the support phase, where the runner’s weight is carried by the entire foot
What is the head position during sprinting?
Downcast from start to accelerating. Once max speed is reached, neutral head position.
When sprinting, what should the angle of the foot be when coming into contact with the ground?
45°
What should be the angle at the elbows and position on the hands\fingers?
90°, neutral wrist\hands with fingers full straight
What is the angle of the body while accelerating and then at top speed?
45° and then nearly perpendicular
What is agility?
The ability to change direction or orientation of the body based on rapid processing of internal or external information quickly and accurately without significant loss of speed.
What is multi-directional speed?
The ability to create speed in any direction or body orientation (forward, backward, lateral, diagonal, etc.).
What are some of the key components for agility training?
- Body control and awareness
- Recognition and reaction
- Starting and first step
- Acceleration
- Footwork
- Change of direction
- Stopping
Should agility\MDS drills be planned or reactive based?
Both - depends on needs and athlete’s current level.
Reactive drills should only be performed after planned drills have been mastered.
What is quickness?
The ability to execute movement skill in a comparatively brief amount of time.
In a sport, this is the ability to assess a situation and respond quickly.
What is reaction time?
The time elapsed between the athlete’s recognizing the need to act and initiating the appropriate response.
What is total response time?
The summation of the reaction time and the time it takes to execute the reactionary movement.
Quickness is the combination of what skills?
speed and agility with the addition of sport specific skills to make reaction time faster.
What are some specialized drills for speed?
resisted knee drives, supine heel pushes, tube walking, reverse calf raises, super man, towel pulls
What are some specialized drills for linear speed?
Marches, A-skips, B-skips, 1/3/5 wall drill, standing arm swings, push-up sprints, resisted sprints, assisted sprints, lateral a-skips, lateral 1/3/5 wall drill, line stop deceleration drill, agility ladder, upper body agility ladder, cone agility drills, modified box drill
What are some specialized drills for quickness?
partner mirror drill, turn and grab card drill, agility ball drills
Can SAQ be performed in between resistance training days?
yes, but acute variable still must be followed
