Speed, Agility, and Quickness Training Flashcards
The ability to move to the body in one intended direction as fast as possible
Speed
Stride Rate
is the number of strides taken in a given amount of time
Stride Length
is the distance covered in one stride, during running.
Frontside mechanics is the emphasis on triple flexion of the front leg (4)
ankle dorsiflexion
knee flexion
hip flexion
neutral lumbar spine
Improved frontside mechanics is associated with better _, less _ _, and increased _ _ _.
stability
braking force
forward driving forces
Improved backside mechanics are associated with a stronger _ _, including hip-knee _, gluteal _, and backside arm _.
push phase
extension
contraction
drive
The ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture.
Agility
6 benefits to doing agility training
enhance eccentric neuromuscular coordination dynamic flexibility dynamic postural control functional core strength proprioception
The ability to react and change body position with maximal rate of force production in all planes of motion and from all body positions during functional activities
quickness
Kinetic Chain Checkpoints during running movements. Body Position: Foot/ankle complex
the foot and ankle should be pointing straight ahead in a dorsiflexed position when it hits the ground
Kinetic Chain Checkpoints during running movements. Body Position: Knee complex
The knees must remain straight ahead
Kinetic Chain Checkpoints during running movements. Body Position: LPHC
The body should have a slight lean during acceleration
Kinetic Chain Checkpoints during running movements. Body Position: Head
The head should remain in line with the LPHC, and the LPHC should be in line with the legs
What is SAQ
Speed, Agility, and Quickness
What are 3 benefits of doing SAQ programs with youth
Decreases likelihood of athletic injury
Increases likelihood of exercise participation later in life
Improves physical fitness
What are 2 examples of SAQ drills for youth
Red light Green light
Follow the snake
_ intensity, _duration programs have been found to match or surpass results for various metabolic adaptations when compared with _ intensity, _duration.
High, short
Moderate, Long
When designing SAQ programs for weight loss, the primary focus is to keep the _ _ _ to increase _ _ and _ _
heart rate elevated
fat oxidation
caloric expenditure
The primary function of SAQ training in seniors is to prevent age related decreases in (3)
bone density
coordinative ability
muscular power
What has SAQ training been found to slow down or potentially reverse in seniors? (2)
osteopenia and osteoporosis
SAQ Speed Ladder Drills (6)
one-ins two-ins side shuffle in-in out-out in-in-out (zig zag) ali shuffle
SAQ Cone drills (5)
5-10-5 Drill modified box drill T-drill box drill L.E.F.T. Drill
SAQ Training Program Design OPT Level Stabilization Phase Sets Reps Rest
Phase 1
Sets 1-2
Reps 2-3 each
Rest 0-60s
Stabilization SAQ Exercise (OPT Model)
4-6 drills with limited horizontal inertia and unpredictability such as cone shuffles and agility ladder drills
SAQ Training Program Design OPT Level Strength Phase Sets Reps Rest
Phase 2, 3, 4
Sets 3-4
Reps 3-5 each
Rest 0-60s
Strength SAQ Training Program Design (OPT Model)
6-8 drills allowing greater horizontal inertia, but limited unpredictability such as 5-10-5, T-Drill, Box Drill, stand up to figure 8
SAQ Training Program Design OPT Level Power Phase Sets Reps Rest
Phase 5
Sets 3-5
Reps 3-5 each
Rest 0-90s
Power SAQ Training Program Design (OPT Model)
6-10 drills allowing maximal horizontal inertia and unpredictability such as modified box drill, partner mirror drill, and timed drills
Exert high force quickly as opposed to building momentum
speed strength
Maintaining constant speed over 6s
reach top speed with each sprint interval
speed endurance
Backside mechanics is the emphasis on triple extension of the back leg
Ankle plantarflexion
knee extension
hip extension
neutral lumbar spine
Requires high levels of neuromuscular efficiency and can also help to prevent injury
agility
Agility Technique (4)
Head stays between shoulders
Eyes lead
Abs tight
Hips and knees bent
The high-intensity, short bouts of SAQ drills make them a valid choice for interval training modalities with appropriate _ _
nonathletic populations
SAQ training for seniors aids in (4)
the prevention of injury
increase in the quality of life
movement confidence
deceased likelihood of falling or other movement related injury
SAQ drills and programming to help stride length (2)
running uphill
running with a sled or bungee harness
SAQ drills and programming to help train stride frequency (2)
set treadmill at faster pace
(increase speed by no more than 2-3 mph)
running/sprinting down a shallow hill between 3 and 5 degrees.
Agility and quickness drills (5)
ladder drills barrier drills moving target T-drill line drill (suicides)
