Module 9 - Speed, Agility, and Quickness Training Flashcards
The velocity at which a movement is executed.
Speed
Over-speed is also referred to as?
Assisted speed or assisted drills
The recommended maximal skill carry-over load is?
7-20% (Light load)
The ability to move the body in one intended direction as fast as possible.
Linear speed
The amount of time needed to complete a stride cycle and is limited by stride length.
Stride rate
The optimal stride length for maximal linear speed is?
2.3 - 2.5 times the athlete’s leg length
The point in the stride in which the foot is first in contact with the ground.
Drive phase
The point in the stride in which the leg swings from the hip while the foot clears the ground.
Recovery phase
The point in the stride in which the runner’s weight is carried by the entire foot.
Support phase
The ability to change direction or orientation of the body based on rapid processing of internal or external information quickly and accurately without significant loss of speed.
Agility
The ability to create speed in any direction or body orientation (forward, backward, lateral, diagonal, etc.).
Multidirectional speed
the key agility training components are:
Body control and awareness, recognition and reaction, starting and first step, acceleration, footwork, change of direction, and stopping.
The ability to execute movement skill in a comparatively brief amount of time.
Quickness
The time elapsed between the athlete’s recognizing the need to act and initiating the appropriate action.
Reaction time
The summation of the reaction time and the time to execute the reactionary movement is of concern.
Total response time
At which part of the stride cycle is the foot first in contact with the ground?
Drive phase
Which technique should be applied for improving multi-directional speed?
Lateral A-skips
Which component of quickness training should be added to speed of movement before beginning game-specific applications?
Reactionary demands
Turning SAQ drills into endurance training will result in which type of performance?
Slow, continuous
Sled pushes and uphill running are examples of which type of SAQ training?
Resisted speed drills
Which alteration to the force-velocity curve is the goal of a speed training program?
Move up & right
Which range of SAQ exercises is recommended for Phase 3 of the OPT model?
5-7 speed of movement drills
Which sport would benefit from 30-yard sprints with a jog recovery as part of a training plan?
Soccer
Which SAQ drill is appropriate in early phases of athletic development?
Skipping
Which exercise is designed to improve acceleration?
Push-up sprint
Which movement of the hip is an important component of a speed program?
Extension
Which of the following drills improves agility/MDS?
T-drill
True or False: SAQ drills should be performed before resistance training?
True
As strength levels improve from a resistance program, which type of training can improve rate of force production in SAQ?
Plyometric
Which SAQ drill is appropriate in early phases of athletic development?
Skipping
Which of the following is a key component of agility/MDS training?
Recognition and reaction
