Speed, Agility & Quickness Training Flashcards
Speed, Agility & Quickness def
Speed: Straight line
Agility: Sprinting in multiple directions while maintaining posture, often in response to stimulus.
Quickness: Reaction to a stimulus and changing body position in response w/ maximal rate of force production.
Agility vs Change of Direction
Agility requires response to a stimulus.
Change of direction is a pre-planned route.
Schedule Agility instead
Frontside mechanics
The FLEXION of the leading leg in a sprint.
Triple Flexion
The synchronized movement of:
ankle dorsiflexion
knee flexion
hip flexion
Backside mechanics
The EXTENSION of the trailing leg in a sprint.
Triple Extension
The synchronized movement of:
ankle plantar flexion
knee extension
hip extension
SAQ training programming: youth
(Frequency/Drills/Sets/Reps)
Frequency: 1-3
Drills: 4-8
Sets:1-4
Reps: 3-5
RI: 15-60s
SAQ training programming: weight loss clients
Frequency: Include exe in regular sessions 2-3x/wk
Drills: 2-3
Sets: 3-4
Reps: 3-5
RI: 15-60s
SAQ training programming: older
Low volume
Drills: 1-2
Sets: 1-2
10% loss in bone density = 2.5x greater chance of fx.
SAQ Programming:
Beginner
Drill type/ Sets/ Reps/ RI
Beginner:
Limited inertia & unpredictability
Drills: 4-6
Type: Cone shuffles & Agility Ladder
SAQ Programming:
Intermediate
Drill type/ Sets/ Reps/ RI
Intermediate:
Greater horizontal inertia but limited unpredictability
Drills: 6-8
Type: 5-10-5; T-Drill; Box Drill; Stand Up to Figure 8.
Sets: 3-4
Reps: 3-5
RI: 0-60s
SAQ Programming:
Advanced
Drill type/ Sets/ Reps/ RI
Advanced
Maximal inertia and unpredictability
Drills: 6-10
Type: Modified Box; Partner Mirror
Sets: 3-5
Reps: 3-5
RI: 0-90s
Speed-Ladder Drills: One-Ins & Two-Ins
Speed Ladder Drills: In-In-Out-Out (Zig-Zag)
Speed Ladder Drills: Side and Ail Shuffle
SAQ Cone Drills: 5-10-5 diagram
3-Cone setup
Ends are spaces 10yds apart. One cone in center at 5yds.
Start at Center Cone
Sprint to right cone
Sprint all the way to left cone
Sprint back to center cone
SAQ Cone Drills: Modified Box Drill diagram
5 cone setup
Cones are numbered 1 thru 4 in a 10yd square w/ fifth cone in center
Client stands at center cone
Call out a random cone
SAQ Cone Drills: T-Drill diagram
4 cone setup in T-shape
Ends of the T are 10yds apart
One cone in the middle at 5uds
Final cone is the bottom of the T, 10yds to the rear
Client starts at the bottom cone:
- Sprint to the center cone
- Side shuffle to the left end cone
- Carioca to the right end cone
- Side shuffle to the center cone
- Backpedal to the bottom cone
SAQ Cone Drills: Box Drill diagram
4 cone setup
Set a 10yd square
Client starts at bottom right square
- Sprint to top right cone
- Side shuffle to top left cone
- Backpedal to bottom left cone
- Caricoa to bottom right starting cone
SAQ Drill: LEFT Drill diagram
Set two cones 10yds apart
Client starts at the left cone
- Sprint to right cone
- Backpedal to left cone
- Side shuffle to right cone
- Side shuffle to left cone
- Carioca to right cone
- Carioca to left cone
- Sprint to right cone
70yds covered
