Chapter 9: Speed, Agility and Quickness Training

Question 1

Speed

Answer 1

the “rate of performance” of an activity

Question 2

Linear speed

Answer 2

ability to move in one intended direction as fast as possible.

Question 3

Stride rate

Answer 3

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

Question 4

Drive phase

Answer 4

point of stride when the foot first contacts the ground

Question 5

Recovery phase

Answer 5

point of stride when the leg swings from the hip while the foot clears the ground.

Question 6

Support phase

Answer 6

point of stride when the runner’s weight is carried entirely by the foot.

Question 7

Over-speed (assisted) drills

Answer 7

running drills using an apparatus or downhill surface grade that assists in accelerating movement; athlete adapts to higher rates of acceleration.

Question 8

Resisted speed drills

Answer 8

the athlete moves against increased horizontal or vertical load; improves running drive-phase force production and stride length.

Question 9

Agility

Answer 9

ability to change direction or orientation based on rapid processing of internal or external information, accurately without significant loss of speed.

Question 10

Multidirectional speed (MDS)

Answer 10

ability to create speed in any direction or body orientation.

Question 11

Components of agility training

Answer 11

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

Question 12

Quickness

Answer 12

ability to execute movement skills in a comparatively brief amount of time.

Question 13

Reaction time

Answer 13

time elapsed between an athlete’s recognizing the need to act and initiating the appropriate action.

Question 14

Total response time

Answer 14

summation of the reaction time and the time it takes to execute the movement.

Question 15

DRILLS FOR SPEED, AGILITY/MDS, and QUICKNESS:

Specialized strength exercises for speed

Answer 15

• Resisted knee drives • Supine heel pushes • Tube walking • Reverse calf raises • Superman
• Weighted arm swings • Towel pulls

Question 16

DRILLS FOR SPEED, AGILITY/MDS, and QUICKNESS:

Technique and specialized drills for linear speed

Answer 16

• Marches
• A-skips
• Cycling B-skips • 1/3/5 wall drill
• Standing arm swings • Push-up sprints
• Resisted sprints
• Assisted sprints

Question 17

DRILLS FOR SPEED, AGILITY/MDS, and QUICKNESS:

Technique and specialized drills for agility and multidirectional speed

Answer 17

• Lateral A-skips
• Lateral 1/3/5 wall
drill
• Line-stop
deceleration drill
(linear and lateral)
• Agility ladder drills:
 Jumping jacks  1-in’s
 2-in’s
 Side shuffle
 Out-out-in-in  In-in-out-out  Side skiers
 Zig-zag
 Ali shuffle
 Ali crossover
 W-weave
 Upper body agility
drill
• Cone agility drills:
 5-10-5 drill
 T-drill
 Box drill
 Modified box drill

Question 18

DRILLS FOR SPEED, AGILITY/MDS, and QUICKNESS:

Specialized drills for quickness

Answer 18

• Partner mirror drill • Turn and grab a card drill

* Agility ball drill

Question 19

SAQ PROGRAM DESIGN PARAMETERS

Stabilization

Answer 19

Phase(s): 1
Example Exercises: 3–4 technique drills
3–5 speed of movement drills (linear/MDS)
Sets: 3–4 2–4
Reps (yards): 15–20
Work/Rest Ratio: 1:3 1:5

Question 20

SAQ PROGRAM DESIGN PARAMETERS

Strength

Answer 20

Phase(s): 2, 3, 4
Example Exercises: 2–3 technique drills
5–7 speed of movement drills (linear/MDS)
Sets: 3–4 2–4
Reps (yards): 15–20
Work/Rest Ratio: 1:3 1:5

Question 21

SAQ PROGRAM DESIGN PARAMETERS

Power

Answer 21

Phase(s): 5, 6
Example Exercises: 1–2 technique drills
7–10 speed of movement drills (linear/MDS)
Sets: 3–4 2–4
Reps (yards): 15–20
Work/Rest Ratio: 1:3 1:5