Chapter 12: Speed, Agility, and Quickness Training

Question 1

Speed

Answer 1

This is the velocity of a person going straight ahead.

Question 2

Quickness

Answer 2

This is the ability of a person to react without hesitating.

Question 3

Agility

Answer 3

This demands a high level of neuromuscular efficiency in order to keep one’s center of gravity. Whereas speed focuses on one’s movement in one single plane, agility focuses on multiple planes. Requires constant deceleration and acceleration.

Question 4

Backside mechanics

Answer 4

This is the correct alignment of the of the rear leg and pelvis while sprinting. It includes a neutral pelvis, hip extension, knee extension, and ankle plantarflexion.

Question 5

Front side mechanics

Answer 5

This is the correct alignment of the leading leg and pelvis while sprinting. It includes a neutral pelvis, hip flexion, knee flexion, and ankle dorsiflexion.

Question 6

Stride length

Answer 6

This is the exact distance covered for each stride taken. A lower stride length equals a higher stride rate, and vice versa as well.

Question 7

Stride rate

Answer 7

This is how many strides a person takes in a given distance ran.

Question 8

Speed

Answer 8

stride length x stride rate

Question 9

Running movements: Checkpoints of the kinetic chain

Answer 9

1. That the ankle is directed straight ahead and that landing on one’s heel is the priority. You should be avoiding supination and pronation during running.
2. One’s knees should be in alignment with their second and third toe. Avoid abduction and adduction.
3. One’s hips should be neutral at maximum running speeds. Excessive lower back arcing should be avoided.
4. One’s head should be facing straightforward avoiding a forward head position.

Question 10

OPT speed, agility and quickness program design

Answer 10

Stabilization phase: These exercises consist of many sagittal plane movements. They are done for 1 to 2 sets with 2 to 3 repetitions and a 0 to 60-second rest. Some exercises include cone shuffles and agility ladder drills.

Strength phase: The strength phase includes more frontal plane movements with 3 to 4 sets, 3 to 5 repetitions with a 0 to 60 second rest time. Some exercises include box drill and 5-10-5 T-drill.

Power phase: The strength phase includes all of the planes of motion and includes maximal effort. These are done for 3 to 5 sets, 3 to 5 repetitions and 0 to 90 seconds of rest time. Some exercises include modified box drill and partner mirror drill.