Chapter 12 - Speed, Agility, and Quickness Training

Question 1

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

Answer 1

Speed

Question 2

The number of strides taken in a give amount of time (or distance)

Answer 2

Stride Rate

Question 3

The distance covered with each stride.

Answer 3

Stride Length

Question 4

Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis.

Answer 4

Frontside Mechanics

Question 5

Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantarflexion, knee extension, hip extension, and neutral pelvis.

Answer 5

Backside Mechanics.

Question 6

The ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture.

Answer 6

Agility

Question 7

what are the 4 kinetic checkpoints for running movements

Answer 7

Foot/ankle complex, knee complex, LPHC, Head

Question 8

In running movements the foot and ankle complex should be pointing ________ ________ in a ______________ position when it hits the ground.

Answer 8

Straight ahead; dorsiflexed

Question 9

During running movements excessive _____________ or ________________ of the foot will create abnormal stress throughout the rest of the kinetic chain and decrease overall performance.

Answer 9

flattening; external rotation.

Question 10

During running movements the knees must remain _____________. If the athlete demonstrates excessive ______________ and ____________ rotation of the femur during the stance phase, it decreases force production and leads to overuse injuries.

Answer 10

adduction; internal

Question 11

the body should have a slight _________ during acceleration of running movements.

Answer 11

lean.

Question 12

During max velocity, the LPHC should be ___________, unless to reach for an object.

Answer 12

Neutral

Question 13

The head should remain in line with the _____________ , and the ____________ should be in line with the legs.

Answer 13

LPHC

Question 14

The head and neck should not compensate and move into ______________, unless necessary to track an object, as this can affect the position of the ____________/

Answer 14

extension; LPHC

Question 15

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.

Answer 15

Quickness

Question 16

4-6 drills with limited horizontal intertia and unpredictability such as cone shuffles and agility ladder drills.

Answer 16

SAQ stabilization exercises

Question 17

SAQ Stabilization sets, reps and rest

Answer 17

1-2 sets / 2-3 reps each / 0-60s rest

Question 18

6-8 drills allowin greater horizontal inertia but limited unpredictability such as the 5-10-5 drill, T-drill, box drill, stand up to Figure 8, etc.

Answer 18

SAQ strength

Question 19

SAQ Strength sets, reps, and rest

Answer 19

3-4 sets / 3-5 reps of each / 0-60s rest

Question 20

6-10 drills allowing maximal horizontal inertia and unpredictability such as modified box drill, partner mirror drill, and timed drills.

Answer 20

SAQ Power

Question 21

SAQ Power sets, reps, and rest

Answer 21

3-5 sets / 3-5 reps of each / 0-90s rest