Speed, Agility, and Quickness Training Flashcards
Speed definition
ability to move the body in one intended direction as fast as possible; speed or velocity of distance covered divided by time
Agility definition
ability to start/acclerate, decelerate, stabilize, and change direction quickly while maintaining proper posture; short bursts of movement that involve a change of movement direction, cadence, or speed
Quickness definition
(or reaction time) 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; ability to react to a stimulus and appropriately change motion
Stride rate
number of strides taken in a given amount of time (or distance)
Stride length
the length covered by a single stride
Frontside mechanics
proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion (triple flexion), and neutral pelvis
Backside mechanics
Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantarflexion, knee extension, hip extension (triple extension), and neutral pelvis
Foot/ankle complex checkpoints during running
foot & ankle pointed straight ahead in dorsiflexed position when it hits the ground. Excessive flattening or external rotation of foot will create abnormal stress thru the kinetic chain and decrease performance.
Knee complex checkpoints during running
Knees remain straight ahead. Excessive adduction and internal rotation of femur during stance phase decreases force production and leads to overuse injuries.
LPH Complex checkpoints during running
body should have a slight lean during acceleration. During max velocity, the LPHC should be fairly neutral, unless reaching for an object.
Head checkpoints during running
Head should remain in line with LPHC, which should be in line with the legs. The H&N should not compensate and move into extension, unless necessary to track an object (e.g. ball), as this can affect the position of the LPHC (pelvo-ocular reflex).
SAQ Program Design
SAQ Agility Ladder Drills
one-ins
2-ins
side shuffle
in-in-out
in-in-out (zigzag)
Ali shuffle
SAQ Cone Drills
5-10-5 drilll
Modified Box drill
T drill
Box drill
L.E.F.T drill
SAQ Youth drill
red light, green light
Follow the snake
