LEC11: Speed, Agility and Quickness Programming

Question 1

Speed, Agility, and Quickness: movement fundamentals / movement literacy

Answer 1

General preparatory phase

Question 2

Speed, Agility, and Quickness: injury resilience

Answer 2

General preparatory phase, specific preparatory phase, pre-competition phase, competition

Question 3

Speed, Agility, and Quickness: RTE

Answer 3

Competition, transition

Question 4

Speed, Agility, and Quickness: Positional Demands and Key Performance Abilities

Answer 4

Pre-competition phase, competition phase

Question 5

Programming variations in strength and conditioning

Answer 5

1. Technique
2. Acceleration
3. Short to Mid Distance Linear
4. Curvilinear
5. Resisted

Question 6

Speed - Technique: skips

Answer 6

• Broken down version of technical components of sprinting
• Encourages appropriate knee life (front leg) and hip extension (back leg)
• Inclusion of upper limb co-ordination
• Able to speed up or slow down depending on skill

Question 7

Speed - Resisted

Answer 7

Programming Considerations
- Timing within a training session
- Weight of the sled/band (~10-30% body weight for sled)
- Distances
- Influence on mechanics (grade of the hill, pushing vs pulling sled)
- Work: rest ratio (high quality reps require full recovery)

Question 8

The Performance Loop

Answer 8

Perception: updating mental models of reality and making predictions

Cognition: evaluating options, planning, making decisions

Execution: completing on action response

Sensory Stimulation: receiving data through nervous system pathways

Question 9

OODA Loop

Answer 9

Observe: gather information quickly, collect internal and external data

Orient: make sense of the information, spot errors in thinking, orient to take advantage of these gaps

Decide: decide which of the options to select

Act: implement your decisions, implement fully or test hypothetically

Question 10

Box Change of Direction (CoD): cone agility

Answer 10

1. Base inside box (40 yards)
2. Base outside box (40 yards)
3. Advanced inside box (40 yards)
4. Advanced outside box (40 yards)
5. Base inside M (30 yards)
6. Base outside M (30 yards)
7. Advanced inside M (30 yards)
8. Advanced outside M (30 yards)
9. 360’s (40 yards)
10. Figure 8’s (28 yards)
11. Outside X (56 yards)
12. Inside X (45 yards)

Question 11

Agility/Change of Direction (CoD): programming considerations

Answer 11

• Retention and transfer of learned skills
• Closed vs Open (contextual interference)
• Purpose of the drills (physical literacy, sport specificity, performance on a task/test)
• Evaluation (controlled gym context vs open environment sport context)