Chapter 9: Speed, agility, and quickness

Question 1

speed

Answer 1

the velocity at thich a movement is executed

rate of performance of an activity

Question 2

ballistic movement

Answer 2

created by a rapid lenghtening of a msucle immediately followed by a shortneing, creating an elastic effect of energy realease

Question 3

stretch-shortening cycle

Answer 3

ability to store and realease energy

action is often reffered to as the stretch reflex

Question 4

overspeed drills

Answer 4

downhill running 5-6% grade

band assisted sprinting

Question 5

resisted speed drills

Answer 5

uphill running
sled pushes
band resisted sprinting
partner resisted sprinting
parachute sprinting

Question 6

Linear speed

Answer 6

ability to move the body in one intended direction afap

Question 7

stride rate

Answer 7

amount of time needed to complete a stride cycle and is limited by stride length

Question 8

optimal stride length

Answer 8

for max linear speed its 2.3-2.5 times the athletes leg

Question 9

drive phase

Answer 9

the point in the stride in which the foot is first in contact with the ground

Question 10

recovery phase

Answer 10

the point in the stride in which the leg swings from the hip while the foot clears the ground

Question 11

support phase

Answer 11

the point in the stride in which the runners weight is carried by the entire foot

Question 12

frontside mechanics

Answer 12

dorsiflexion, knee and hip flexion

Question 13

backside mechanics

Answer 13

plantar flexion, knee and hip extension

Question 14

agility

Answer 14

ability to change direction or orientation of the body based on rapid processing of internal or external info quickly and accurately w/o significant loss of speed

Question 15

multidirectional speed

Answer 15

ability to create speed in any direction or body orientation( forward, backward, lateral, diagonal, etc)

Question 16

primary effect of agility/mds training

Answer 16

is improvement of overall body control and awareness

Question 17

key components of agility training

Answer 17

body control and awareness
recognition and reaction
starting and first step
acceleration
footwork
change of direction
stopping

Question 18

quickness

Answer 18

ability to execute movement skill in a comparatively brief amount of time

Question 19

reaction time

Answer 19

time elapsed between the athlete’s recoginizing the need to act and initiatiing the appropraite action

Question 20

total response time

Answer 20

summation of the reaction time and the time it takes to execute the reactionary movement is of concern

Question 21

SAQ training drills, when/how often

Answer 21

be performed before strength training, perferably on different days. 2-3 non-consecutive days are ideal
should be 45-60 mins
must be present in all mesocycles

Question 22

SAQ stabilization

Answer 22

phase 1
3-4 technique drills. 3-4 sets 15-20 reps/yards. 1:3 w/r
3-5 speed of movement drills(linear/MDS) 2-4 sets 1:5 w/r

Question 23

Strength SAQ

Answer 23

Phases 2-4
2-3 technique drills. 3-4 sets. 15-20 reps/yards. 1:3 w/r
5-7 speed of movement drills(linear/MDS) 2-4 sets. 1:5 w/r

Question 24

Power SAQ

Answer 24

phase 5
1-2 technique drills. 3-4 sets. 15-20 reps/yards 1:3 wr
7-10 speed of movement drills(linear/MDS). 2-4 sets. 1:5 w/r