Speed, Agility, And Quickness Training

Question 1

What is speed agility quickness training?

Answer 1

Similar to plyometric training (reactive training)
Individual reacts to ground surfaces in such a way that they develop larger than normal ground forces that can then be used to project the body with greater velocity or speed of movement.

Question 2

What is speed?

Answer 2

The ability to move the body in one intended direction as fast as possible.

Velocity of distance covered divided by time.

Question 3

What is agility?

Answer 3

The Ability to accelerate , decelerate stabilize and change direction quickly while maintaining proper posture.

Shorts butts of movement that involve a change of movement direction cadence or speed.

Question 4

What is quickness?

Answer 4

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 the motion of the body.

Question 5

What does the SAQ training allow?

Answer 5

Gives clients ability to enhance acceleration deceleration and dynamically stabilize their entire body during higher velocity acceleration and deceleration movements in all planes of motion.( such as running,cutting and changing direction)

Question 6

What is stride rate?

Answer 6

The number of strides taken in a given amount of time (or distance)

Question 7

What is stride length?

Answer 7

The distance covered with each stride.

Question 8

What is front side mechanics?

Answer 8

Proper alignment of lead leg and pelvis during sprinting, which includes ankle dorsiflexion , knee flexion, hip flexion and neutral pelvis.

Question 9

What is back side mechanics?

Answer 9

Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantarflexion,knee extension, hip extension and neural pelvis.

Question 10

Foot/ankle should look for and maintain?

Answer 10

Foot and ankle straight
Foot Dorsi flexed when landing
No excessive flattening of foot or external rotation.

Question 11

Knee complex should look for and maintain?

Answer 11

Knees straight
No excessive adduction internal rotation of femur during stance phase
Can cause overuse injuries

Question 12

LPHC should look for and maintain?

Answer 12

Body slight lean during acceleration
LPHC should be neutral without excessive extension or flexion
Unless to each object

Question 13

(kinetic chain running movements)Head should look for and maintain?

Answer 13

Remain in line with LPHC then also a line with legs
No head or neck compensations
Unless to track an object (such as a ball)affecting LPHC also know as a
(pelvo-ocular reflex)

Question 14

SAQ program for weight loss populations?

Answer 14

Jump rope 30 seconds 
Rest 30 seconds 
Cone shuffles 30 seconds 
Rest 20 seconds 
Any 3 ladder drills: 30 seconds (see Agility Ladder drills)

Question 15

How to do Cone shuffles

For weight loss?

Answer 15

Place 8 cones in a line 30 inches apart
Participants line facing the line of cones
Participants lower to side shuffle in and out of cones without hitting
do face forward then face back stepping over etc.
Repeat

Question 16

SAQ drills for seniors?

Answer 16

Participants begin sitting 
Two cone placed directly in chair 
First 10-15 feet away in front of chair 
Second 20-25 in back of chair 
Command to start 
Then moves quickly to left of first cone
Then right of second cone while comeback to the chairto Complete figure 8 around cones. 
Participants timed

Question 17

SAQ stabilization level 1 types of exercises?

Answer 17

4-6 drills with horizontal inertia and unpredictability such as cone shuffles and agility ladder drills

Question 18

SAQ stabilization level 1 number of sets?

Answer 18

1-2

Question 19

SAQ stabilization level 1 number of reps?

Answer 19

2-3 each

Question 20

SAQ stabilization level 1 rest time?

Answer 20

0-60 seconds

Question 21

SAQ strength level 2,3,4 types of exercises?

Answer 21

6-8 drills allowing greater horizontal inertia but limited unpredictability such as 5 -10-5 , T drills , box drills stand up to figure 8

Question 22

SAQ strength level 2,3,4 number of sets?

Answer 22

3-4

Question 23

SAQ strength level 2,3,4, number of reps?

Answer 23

3-5 each

Question 24

SAQ strength level 2,3,4 Rest time ?

Answer 24

0-60 seconds

Question 25

SAQ power level 5 types of exercises?

Answer 25

6-10 drills
Allowing maximal horizontal inertia and unpredictability such as modified box drill Partner mirror drill and timed drills.

Question 26

SAQ power level 5 number of sets?

Answer 26

3-5

Question 27

SAQ power level 5 number of reps?

Answer 27

3-5 each

Question 28

SAQ power level 5 Rest time?

Answer 28

0-90 seconds.