Chapter 12 Speed Agility Quickness Training

Question 1

What is the ability to move in one intended direction as fast as possible?

Answer 1

Speed

Question 2

What is speed of product of?

Answer 2

Stride rate and stride length

Question 3

What is frontside mechanics?

Answer 3

The proper alignment of the lead leg and pelvis during sprinting. It includes ankle dorsiflexion, knee flexion, hip flexion, and a neutral pelvis

Question 4

What are backside mechanics?

Answer 4

Proper alignment of the rear leg and pelvis during sprinting. This includes ankle plantar flexion, knee extension, hip extension, and a neutral pelvis.

Question 5

What is the ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture?

Answer 5

Agility

Question 6

What is the ability to react and change body position with maximal rate of force production in all planes of motion and forms of body positions during functional activities?

Answer 6

Quickness

Question 7

What position should the Foot and Ankle be in during running movements?

Answer 7

The Foot and Ankle should be pointing Straight Ahead in a dorsi flexed position when it hits the ground.

Excessive flattening or external rotation of the foot will create abnormal stress throughout the rest of the kinetic chain and decrease overall performance

Question 8

What position should the knee complex be in while running?

Answer 8

The knees must remain straight ahead. If there is excessive adduction and internal rotation of the femur during The Stance phase, it decreases Force production and leased overuse injuries.

Question 9

What position should the lumbo pelvic hip complex be in while running?

Answer 9

The body should have a slight lean during acceleration.

During maximum velocity the lumbo pelvic hip complex should be fairly neutral, without excessive extension or flexion, and less to reach for an object

Question 10

What position should the head be in while running?

Answer 10

The head should remain in line with the lumbo pelvic hip complex, and the lumbo pelvic hip complex should be in line with the legs.

The head and neck should not compensate and move into extension, unless necessary to track an object such as a ball. this can affect the position of the lumbo pelvic hip complex.

Question 11

What is the pelvo-ocular reflex?

Answer 11

The tendency of the lumbo pelvic hip complex to be affected by flexion or extension of the neck.

Question 12

Drills for seniors should focus around what?

Answer 12

Focus on activities the individual will need for daily life such as standing from a chair walking up stairs or navigating ground obstacles.

Question 13

What is the primary focus when designing speed agility and quickness training programs for weight loss?

Answer 13

The primary focus is to keep the heart rate appropriately elevated to increase fat oxidation and caloric expenditure. This can be done by creating a small circuit of SAQ exercises.

Question 14

Why is SAQ training effective for youth?

Answer 14

SAQ training for youth is an effective way of providing a variety of exposures to various physiologic, neuromuscular, and biomechanical demands resulting in the further development of physical ability

Question 15

Describe SAQ exercises in the stabilization level.

Give two examples

Answer 15

Four to six drills with limited horizontal inertia and unpredictability, such as cone shuffles and Agility ladders.

Question 16

Describe SAQ exercises in the strength level.

Give 3 examples.

Answer 16

Six to eight drills allowing greater horizontal inertia but limited unpredictability. Such as the 5-10-5 T drill, box drill, stand up to Figure 8.

Question 17

Describe SAQ exercises in the power level.

Give three examples.

Answer 17

6 to 10 drills allowing maximum horizontal inertia and unpredictability.

Modified box drill, partner mirror drill, and time drills

Question 18

What is the exercise called when you put one foot inside each box of the ladder on the ground?

How about 2 feet inside each box of the ladder?

Answer 18

One-ins

Two-ins

Question 19

Describe a modified box drill.

Answer 19

Client starts at the middle cone with four numbered cones around them. The trainer calls out a cone number in the client moves to the appropriate cone and returns to the middle so wait for the trainer to call another number.

Question 20

What is the LEFT exercise?

Answer 20

2 Cones 10 yards apart, running between the two in various combinations, 7 times (SAQ exercise)

Question 21

The Pro Shuttle Test is the same as what drill? Describe the drill.

Answer 21

5-10-5 Drill

3 cones in a line, 5 yards apart. Client starts in the middle and sprints between the cones.