Chapter 12 Flashcards
Speed
The ability to move the body in one intended direction as fast as possible
The product of Stride Rate and Stride Length
Stride rate
The number of strides taken in a given amount of time (or distance)
Stride length
The distance covered with each stride
Frontside mechanics
Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis
Backside mechanics
Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantarflexion, knee extension, hip extension, and neutral pelvis
Agility
The ability to accelerate, decelerate, stabilize and change direction quickly while maintaining proper posture
Quickness
The ability to react and change body position with maximal rate of force production, in all planes of motion and from all body positions, during functional activities
Examples of SAQ Drills for Youth Population
- Red Light, Green Light
2. Follow the Snake
Examples of SAQ Training for Weight Loss
- Circuit 1
2. Circuit 2
Examples of SAQ Drills of Seniors
- Varied Size Cone/Hurdle Step-Overs
2. Stand-Up to Figure 8
SAQ Program Design per OPT Model
- Stabilization - Phase 1 - SAQ exercise =
4-6 Drills with limited horizontal inertia and unpredictability such as Cone Shuffles & Agility Ladder Drills - Strength - Phase 2,3,4 - SAQ exercise =
6-8 Drills allowing greater horizontal inertia but limited unpredictability, such as the 5-10-5, T-Drill, Box Drill, Stand Up to Figure 8, etc. - Power - Phase 5 - SAQ exercise =
6-10 Drills allowing maximal horizontal inertia and unpredictability such as Modified Box Drill, Partner Mirror Drill, and timed drills