Saq Training Flashcards
What is acceleration
Change in velocity over time
What is speed
Change in distance over time
What is speed endurance
Ability to maintain speed
What are te phases of a linear sprint
Acceleration
Max speed
Speed endurance
In relation to the force velocity curve what is the aim of training
Shift the curve upwards
In terms of strides what makes up a sprint
Stride rate x stride length
What is optimum stride length
2.3/2.5 x leg length
What is stride length determined by
Leg length
Leg strength and power
Sprint mechanics
What can increase stride rate
Sprint agility plyometric and ballistic training
As speed increases and stride length optimises what determines max speed
Stride rate
When does optimal stride length for elite and novice sprinters occur
Elite 45m
Novice 25m
When does optimum stride rate for elite and novice occur
Elite 25m
Novice 10-15m
How can you improve speed
Improve stability strength an power
What can occur with limited motion
Reduced force output and speed Of movement
What can a good movement technique produce
Improved chance of optimum force
Increases speed of movement
What are some examples of overspeed drills
Tail wind Downhill running High speed towing Treadmill running Towing partner
What does over speed drills focus on
Stride rate
Gives exposure to higher speeds
How much faster should overspeed drills be
No more than 10% faster
What do resisted speed drills focus on
Stride length
Force development
Some examples of resisted speed drills
Head wind Sleds Parachutes Sand Vests Harnesses Uphill Partner
What’s the max resistance for resistance drills
10% body weight
What size improvements can be seen in over speed drills
Stride rate 7%
Stride length 1%
What size improvements can be seen for resisted drills
1-5% stride length
5% stride rate
What is more trainable rate or length
Rate
What is agility
The ability to move rapidly while changing directions
What benifits can be seen for having good agility
Reduced injury risk
Evade other players
Maintain proper position
What is multi directional speed
Create speed in any direction
What is adaptive agility
Modification of action upon observation or anticipation of change
Change in direction without the loss if speed balance or control requires what
Adaptive agility Balance Combinatory agility Differentiation Orientation Rythm
Targets of agility training
Balance Posture Foot contact Aim of action Reaction Quickness Acceleration Targeted movements
How can you progress agility drills
More acceleration and deacclerstion
Increase speed of movement
Add more tasks
Reaction drills
Why is quickness
Executing a movement in the shortest time possible
How long should a saq session be
45-60 mins
How many sessions a week
1-3
Higher with advanced
What volume should be used
1-3 sets for form drill
3-5 sets for sprint agility drill
What rest interval should there be
1-3 mins
Does it work
7-9% improvement in 5m speed
4-10% in 10-15m speed
10-20% in reactive strength
