09 - Speed, Agility and Quickness Training

Question 1

What is the ultimate goal of SAQ training?

Answer 1

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

Question 2

What is speed?

Answer 2

Rate of performance in velocity

Speed is a culmination of reactive ability, rapid force development, rapid force application, and effective movement technique

Question 3

What are essential components of a well-designed program to improve speed of movement?

Answer 3

• Stability, strength, and power
• Muscle and joint elasticity
• Joint mobility and flexibility
• Movement technique
• Specialized drills

Question 4

What types of training help increase the ability of the athlete to produce high levels of force at high rates of speed?

Answer 4

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

Question 5

What areas of the body are extremely important for SAQ training?

Answer 5

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.

Question 6

Can strength or plyometrics improve SAQ?

Answer 6

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.

Question 7

How much does a stretch reflex play into SAQ training?

Answer 7

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

Question 8

What is the stretch-shortening cycle?

Answer 8

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

Question 9

What is joint mobility?

Answer 9

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).

Question 10

What is the most important factor with SAQ training?

Answer 10

Proper movement technique while executing speed, agility/MDS, and quickness drills. Quality over quantity

Question 11

If force or rate of force development is a limiting factor, what should be done?

Answer 11

Strength and power training along along with mastering basic movement patterns (i.e., skipping, hopping, jumping, landing)

Question 12

What degree is recommended for downhill running?

Answer 12

5-6° and only if athlete can perform without falling.

Question 13

What are some overspeed or assisted drills?

Answer 13

Down hill running
Band assisted sprinting

Question 14

What are some speed resisted drills?

Answer 14

Uphill running
Sled pushes
Band resisted sprinting
Partner resisted sprinting
Parachute sprinting

Question 15

For load resisted sprints, how is the ideal load amount?

Answer 15

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.

Question 16

What is linear speed?

Answer 16

the ability to move the body in one intended direction as fast as possible

Question 17

How can linear speed be measured for efficiency?

Answer 17

product of stride rate and stride length

Question 18

What is stride rate?

Answer 18

the amount of time needed to complete a stride cycle and is limited by stride length

Question 19

What is stride length?

Answer 19

the distance covered with each stride, and is improved by increasing the amount of force applied into the ground

Question 20

How can stride length and stride rate be improved?

Answer 20

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.

Question 21

What is a major cause of hamstring strains?

Answer 21

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

Question 22

What is checked for front side mechanics while sprinting?

Answer 22

dorsiflexion, knee and hip flexion. Maintain neutral pelvis.

Question 23

What is checked for back side mechanics while sprinting?

Answer 23

plantar flexion, knee and hip extension. Maintain neutral pelvis.

Question 24

What are the three phases during a stride cycle?

Answer 24

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

Question 25

What is the head position during sprinting?

Answer 25

Downcast from start to accelerating. Once max speed is reached, neutral head position.

Question 26

When sprinting, what should the angle of the foot be when coming into contact with the ground?

Answer 26

45°

Question 27

What should be the angle at the elbows and position on the hands\fingers?

Answer 27

90°, neutral wrist\hands with fingers full straight

Question 28

What is the angle of the body while accelerating and then at top speed?

Answer 28

45° and then nearly perpendicular

Question 29

What is agility?

Answer 29

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.

Question 30

What is multi-directional speed?

Answer 30

The ability to create speed in any direction or body orientation (forward, backward, lateral, diagonal, etc.).

Question 31

What are some of the key components for agility training?

Answer 31

• Body control and awareness
• Recognition and reaction
• Starting and first step
• Acceleration
• Footwork
• Change of direction
• Stopping

Question 32

Should agility\MDS drills be planned or reactive based?

Answer 32

Both - depends on needs and athlete’s current level.

Reactive drills should only be performed after planned drills have been mastered.

Question 33

What is quickness?

Answer 33

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.

Question 34

What is reaction time?

Answer 34

The time elapsed between the athlete’s recognizing the need to act and initiating the appropriate response.

Question 35

What is total response time?

Answer 35

The summation of the reaction time and the time it takes to execute the reactionary movement.

Question 36

Quickness is the combination of what skills?

Answer 36

speed and agility with the addition of sport specific skills to make reaction time faster.

Question 37

What are some specialized drills for speed?

Answer 37

resisted knee drives, supine heel pushes, tube walking, reverse calf raises, super man, towel pulls

Question 38

What are some specialized drills for linear speed?

Answer 38

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

Question 39

What are some specialized drills for quickness?

Answer 39

partner mirror drill, turn and grab card drill, agility ball drills

Question 40

Can SAQ be performed in between resistance training days?

Answer 40

yes, but acute variable still must be followed