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EXCI 352 Final Exam > Speed and Agility Part 2 > Flashcards

Speed and Agility Part 2 Flashcards

1
Q

What two types of angles are considered in the plant phase of COD

A
  • Shallow cutting angles
  • Aggressive cutting angles
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2
Q

What degrees are shallow cutting angles

A

<75 degrees

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3
Q

What degrees are aggressive cutting angles

A

> 75 degrees

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4
Q

GCT for shallow cutting angles

A

GCT < 250 ms

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5
Q

GCT for aggressive cutting angles

A

GCT > 250 ms

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6
Q

Which type of cutting angle requires greater breaking requirements

A

Aggressive cutting angles

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7
Q

What does aggressive cutting angles train for?

A

Eccentric strength, maximal strength & concentric explosiveness

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8
Q

Name 7 agility tests

A
  • Handball-specific Reactive agility test
  • 505 agility test
  • Pro agility test
  • T-Test
  • Illinois agility test
  • L-Run agility test
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9
Q

What 3 factors truly determine COD ability

A
  • The ability to decelerate
  • The ability to reorient the body to face or partially face the direction of intended travel
  • The ability to explosively reaccelerate
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10
Q

Name the 6 components of perceptual-cognitive ability

A
  1. Visual scanning
  2. Anticipation
  3. Pattern recognition
  4. Knowledge of the situation
  5. Decision-making time & accuracy
  6. Reaction time
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11
Q

What are the 4 technical guidelines & coaching

A
  • visual focus
  • body position during breaking & reacceleration
  • leg action
  • arm action
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12
Q

In terms of visual focus, what should the athlete focus on when changing response to an offensive or defensive opponent?

A
  • Shoulders
  • Trunk
  • Hip
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13
Q

Decrease large amounts of ______ ______ leading into the deceleration

A

Trunk motion

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14
Q

What should be done in the stance phase in terms of body position during breaking & reacceleration

A

Reorientation of the hips towards the direction of intended travel

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15
Q

Why is body lean paramount in breaking and reacceleration?

A

Because it allows for proper force application through the ground

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16
Q

In leg action, should the athlete concentrate on the ground or a body part?

A

The ground

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17
Q

What should the athlete use to facilitate leg drive?

A

Powerful arm actions

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18
Q

What are the 3 goals of agility performance

A
  1. Enhanced perceptual-cognitive ability in various situations & tactical scenarios
  2. Effective & rapid braking of one’s momentum
  3. Rapid reacceleration toward the new direction of travel
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19
Q

What are 3 methods of developing speed

A
  • sprinting
  • strength
  • mobility
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20
Q

Name 5 methods for developing speed

A
  • resistance training
  • jump training
  • plyometric training
  • stride-frequency drills
  • Resisted sprints
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21
Q

What is the best exercise to improve running velocity?

A

Maximum-velocity sprinting

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22
Q

Which exercise is performed to help perfect sprinting techniques

A

Sprint-technique drills

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23
Q

T/F Sprint technique is a major limiting factor for running fast

A

True

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24
Q

What is the best way to master sprinting skills?

A

At slow speeds first then fast speed

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25
Q

T/F Sprint technique drills are a substitute for sprinting

A

False, they are not

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26
Q

T/F Sprint technique drills are performed at much faster velocities than sprinting

A

False, they are performed at much slower velocities

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27
Q

T/F Sprinting technique drills do not duplicate sprinting kinematics

A

True

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28
Q

What are the 6 categories of drills used to teach sprinting motion?

A
  • Arm-swing drills
  • Ankling drills
  • Heel kicks
  • High-knee Drills
  • A drills
  • B drills
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29
Q

In which direction do arms act in in arm swing drills (and in general)

A

In opposition to the legs

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30
Q

What do arm swing drills prevent

A

Upper-bpdy rotation

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31
Q

In which way do hands travel in arm swing drills

A

From the hip to the shoulder

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32
Q

What two things does ankling teach

A
  • how to lift the feet off the ground
  • how to put the feet down during sprinting
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33
Q

Which part of the forefoot will make contact with the ground & will pull the body over it in ankling

A

The outside of the forefoot

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34
Q

What does casting refer to

A

To dorsiflexing the ankle to approx. 90 degrees while pulling the big toe up

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35
Q

What 3 things will proper foot positioning minimize

A
  • Time spent on the ground
  • power lost into the ground by providing a more rigid ankle joint
  • injuries that could be caused by improper foot placement
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36
Q

What are heel kicks designed to build upon?

A

The mechanics taught by ankling drills

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37
Q

What do heel kicks teach

A

Teaches the athlete to bring the heel o the hip immediately follow plantarflexion

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38
Q

What do high knee drills help teach

A

Frontside running mechanics while reinforcing casting of the foot

39
Q

What are two examples of frontside running mechanics

A

High knees, dorsiflexion

40
Q

What does high knee drills help condition

A

Helps to condition the hip flexors

41
Q

What do A drills combine

A

High-knee drills with heel kicks

42
Q

What can the athlete begin to do once the A drill is perfecteD?

A

Alternate between the two sides

43
Q

How will advanced athletes perform the A drill?

A

With a skip

44
Q

What do B drills combine

A

The A drill with an active foot strike

45
Q

What does the B drill teach

A

How to exert more force against the ground

46
Q

T/F The B drill is an advanced sprinting exercise

A

True

47
Q

What are 4 common errors of sprint technique drills

A
  • May not swing the arm from the shoulder
  • Allow the arms to cross the body’s midline
  • Swing the arms too high
  • May not swing the arms back far enough
48
Q

What are 2 common errors in ankling

A
  • Difficulty achieving & maintaining the cast position
  • Running on the toes or heel-to-toe
49
Q

What are 2 common errors in heel kicks

A
  • Knee pointing down toward the ground
  • Lose the cast of the foot while it is brought to the hips
50
Q

What are 2 common errors of high-knee drills

A
  • May have trouble staying tall while performing the drills due to weak hip flexors and core muscles
  • Lose the cast to the ankle while the foot is brought to the hips
51
Q

What is one common error in A drills and what can it lead to

A
  • Leaning backwards while
    extending the knee
  • Can lead to overstriding
52
Q

What is the sequence of teaching the sprint technique drills

A
  1. Arm-swing ankling drills
  2. Heel kicks & high-knee drills
  3. A drills
  4. B drills
53
Q

What are the 4 progressions of arm swing drills

A
  1. seated
  2. standing
  3. walking
  4. jogging
54
Q

What are the 4 progression for ankling

A
  1. walking, one leg
  2. walking, alternating legs
  3. straight leg bouncing, one leg
  4. straight leg bouncing, alternating leg
55
Q

What are the 4 progressions of heel kicks

A
  1. walking, one leg
  2. walking, alternating legs
  3. jogging, one leg
  4. jogging, alternating legs
56
Q

what are the 5 progressions for high knee drills

A
  1. walking, one leg
  2. walking, alternating legs
  3. skipping, one leg
  4. skipping, alternating legs
  5. running, alternating legs without then with arms
57
Q

what are the 4 progressions for A drills

A
  1. walking, one leg
  2. walking, alternating legs
  3. skipping, one leg
  4. skipping, alternating legs without then with arms
58
Q

what are the 5 progressions for B drills

A
  1. walking, one leg
  2. walking, alternating legs
  3. skipping, one leg
  4. skipping alternating legs without then with arms
  5. A drills + B drills without then with arms
59
Q

What is an example of the 5th progression for B drills

A

A drill for 20 yd, B drill every 3rd step

60
Q

What must one determine to conduct stride-length drills

A

Optimal stride length

61
Q

How do you measure optimal stride length

A

Measure the leg length from the greater trochanter of the femur to the floor

62
Q

How do you measure female OSL

A

Leg length x 2.30

63
Q

How do you measure male OSL

A

leg length x 2.50

64
Q

What percentage of OSL are stride-length drills usually conducted at

A

60% to 105% of OSL

65
Q

What can occur if you train above 105% of OSL

A

It can lead to over-striding which results in the athlete spending too much time on the ground and breaking

66
Q

What are 3 popular methods for developing stride frequency

A
  • Fast leg drills
  • Resisted sprinting
  • Assisted sprinting
67
Q

What are assisted sprints primarily used to improve?

A

Stride frequency

68
Q

What are the 4 general sprinting guidelines

A
  1. Sprinting must take place at close to maximum speed
  2. Rest between 24 and 48 hours between sprinting sessions
  3. The distances covered during a sprint depend on the objective of the sprint
  4. Emphasize complete recovery and avoid excessive training volumes because fatigue interferes with speed
69
Q

Defined varied-pace sprints

A

Sprints with several changes in speed

70
Q

What are the 3 purposes served by varied-pace sprints

A
  1. Give athletes a chance to recharge the nervous system between maximal efforts
  2. Teach the athlete how to run relaxed at high velocities
  3. May be more sport specific than sprints of varying distances & intensities
71
Q

Name the most popular versions of varied-pace sprints

A
  • flying sprints
  • in and outs
  • delayed starts
72
Q

When are flying sprints performed

A

After a submaximal acceleration zone

73
Q

What are flying sprints used for

A

To develop max speed

74
Q

What are flying sprints composed of

A

An acceleration zone, a fly zone and a deceleration zone

75
Q

What distances can fly zones be employed

A

10, 20, 30 or 40 m

76
Q

Ins and outs are sprint where maximum _________ runs are ______ with _______ phases

A

intensity; interspersed; recharging

77
Q

What is another name for ins and outs

A

Fly Float Fly

78
Q

What are ins

A

Flys: All-put intensity, maximum-velocity runs

79
Q

What are outs

A

Floats: Maintenance phases, involves the maintenance of speed and stride frequency

80
Q

T/F ins and outs should always end with outs

A

False, they should always end with ins

81
Q

What is the sequence of ins and outs

A

15 - 20 m acceleration zone followed by a 10 - 20 m IN and a 5 - 20 m OUT

82
Q

How many athletes do delayed starts involve

A

2

83
Q

How does a delayed start work

A

One athlete sprinting after a delay to try and overtake the athlete who started the drill

84
Q

What two things do resisted sprints improve

A

speed-strength and stride length

85
Q

What 2 aspects of normal running mechanics are emphasized by resisted sprints

A
  • explosive arm and knee punching action
  • explosive leg drive off the ground
86
Q

Which of the following statements is false about Sprint Resistance:
a) Recruits more muscle fibers
b) Requires less neural activation
c) Over time this will be transferred to non-resisted sprints
d) Leads to in increased speed

A

B; it requires more neural activation

87
Q

T/F the resistance in resisted sprints should nit slow down the athlete by 15% or more

A

False, it should not slow the athlete down by 10% or more

88
Q

T/F resisted sprints should cover 20 to 25 m

A

False, it should cover 15 to 20 m

89
Q

T/F Resisted sprints should provide for gradual release to free running for 20 to 25 m

A

True

90
Q

What can too much resistance result in

A

Altered running kinematics

91
Q

What will altered running kinematics do

A
  • Lower running velocity
  • Decrease stride length
  • Increase trunk lean
  • Increase ground contact
92
Q

What can sprint assistance improve

A

Elastic energy production

93
Q

Name the 3 aspects of normal running mechanics that are emphasized by sprint assistance

A
  • Arm & leg turnover rate
  • Foot plant directly underneath the hips
  • Aggressively exploding through the movement in an effort to find the “5th gear”
94
Q

What is the theory of sprint assistance

A

Sprint assistance allows the athlete’s body to learn how to run at greater stride frequencies

EXCI 352 Final Exam (9 decks)

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