Ch. 9 Speed, Agility, And Quickness Training Flashcards
Speed
The “rate of performance“ of an activity
Linear Speed
ability to move in one intended direction as fast as possible
Stride rate
amount of time needed to complete a stride cycle; limited by stride length
Drive phase
point of stride when foot first contacts the ground
Recovery phase
point of stride when leg swings from the hip while foot clears the ground
Support phase
point of stride when runner’s weight is carried entirely by the foot
Over-speed (assisted) drills
running drills using an apparatus or downhill surface grade that assists in accelerating movement; athlete adapts to higher rates of acceleration
Resisted speed drills
athlete moves against increased horizontal or vertical load; improves running drive-phase force production and stride length
Agility
ability to change direction or orientation based on rapid processing of internal or external information, accurately without significant loss of speed
Multidirectional speed (MDS)
ability to create speed in any direction or body orientation
Components of agility training
body control and awareness, recognition and reaction, starting and first step, acceleration, footwork, change of direction, stopping
Quickness
ability to execute movement skills in a comparatively brief amount of time
Reaction time
time elapsed between an athlete’s recognizing the need to act and initiating the appropriate action
Total response time
summation of the reaction time and the time it takes to execute movement
Agility/MDS Progression Model
Beginner: Proper movement skill
Intermediate: Speed of movement
Advanced: Reaction based speed of movement
SAQ Program Design Parameters: OPT Level: Stabilization
Phase: 1
Example Exercises: 3–4 technique drills,
3–5 speed of movement drills (linear/MDS)
Sets: 3–4, 2–4
Reps (yards): 15–20
Work/Rest Ratio: 1:3, 1:5
SAQ Program Design Parameters: OPT Level: Strength
Phase: 2, 3, 4
Example Exercises: 2–3 technique drills,
5–7 speed of movement drills (linear/MDS)
Sets: 3–4, 2–4
Reps (yards): 15–20
Work/Rest Ratio: 1:3, 1:5
SAQ Program Design Parameters: OPT Level: Power
Phase: 5, 6
Example Exercises: 1–2 technique drills, 7–10 speed of movement drills (linear/MDS)
Sets: 3–4, 2–4
Reps (yards): 15–20
Work/Rest Ratio: 1:3, 1:5
Which technique should be applied for improving multi-directional speed?
Lateral A-skips
Which of the following is a key component of agility/MDS training?
Recognition and reaction
Which SAQ drill is appropriate in early phases of athletic development?
Skipping
Which component of quickness training should be added to speed of movement before beginning game-specific applications?
Reactionary demands
As strength levels improve from a resistance program, which type of training can improve rate of force production in SAQ?
Plyometric
At which part of the stride cycle is the foot first in contact with the ground?
Drive phase
Sled pushes and uphill running are all examples of which type of SAQ training?
Resisted speed drills
Which range of SAQ exercises is recommended for Phase 3 of the OPT model?
5-7 speed of movement drills
At which part of the stride cycle is the foot first in contact with the ground?
Drive phase
Which of the following is a key component of agility/MDS training?
Recognition and reaction
Which movement of the hip is an important component of a speed program?
Extension
Which alteration to the force-velocity curve is the goal of a speed training program?
Move up & right
Which sport would benefit from 30-yard sprints with a jog recovery as part of a training plan?
Soccer
Turning SAQ drills into endurance training will result in which type of performance?
Slow, continuous
Which exercise is designed to improve acceleration?
Push-up sprint
Which of the following is correct regarding SAQ programming?
SAQ drills should be performed before resistance training
Which of the following drills improves agility/MDS?
T-drill
