Speed and Agility Part 3

Question 1

What are 3 methods of developing agility

Answer 1

• strength
• change-of-direction ability
• perceptual-cognitive ability

Question 2

In which ways can you develop eccentric strength

Answer 2

• resistance training
• squat jumps
• countermovement jumps
• drop jumps
• COD drills
• agility drills

Question 3

What is a drill that can develop multidirectional strength

Answer 3

Z-drill

Question 4

Periodization is guided by information collected during which process

Answer 4

Athlete monitoring process

Question 5

Define exercise interval

Answer 5

Duration or distance of a rep

Question 6

Recovery interval

Answer 6

Time period between reps & sets

Question 7

What is an acceleration hold

Answer 7

A sprint drill for which the coach places a cone on the track near or slightly before the point at which an athlete’s shin typically rises to a vertical position which is indicative of upright sprinting

Question 8

Give an example of a 40 m acceleration hold

Answer 8

Cone placed at 20 m therefore athlete accelerates until 20 m cone and then maintains speed for remaining 20 m

Question 9

What is an acceleration hold used for

Answer 9

used to begin to focus on improving transitional mechanics as well as a method to introduce speed endurance

Question 10

What does speed endurance have the ability to do

Answer 10

To maintain max movement velocities or repeatedly achieve maximal accelerations and velocities

Question 11

What 2 qualities does speed endurance require

Answer 11

• Metabolic power to execute specific techniques at the targeted effort level
• Metabolic capacity to do so repetitively

Question 12

What are 3 methods of assessing an athlete’s speed

Answer 12

• A test of maximal-effort linear sprinting
• High-speed cameras
• Optical timing systems

Question 13

What do optical timing systems use

Answer 13

Interruptions of infrared light to capture data form an athlete’s collective foot strike

Question 14

Define ground contact time (GCT)

Answer 14

Total time allotted for a single stance phase

Question 15

Define step length

Answer 15

Distance between the toe & heel of 2 consecutive steps of the same foot

Question 16

Define Stride length

Answer 16

Distance between the heel in 2 consecutive steps of the same foot

Question 17

Define flight time

Answer 17

Duration of time not in contact with the ground

Question 18

Name the 3 strategies for agility development

Answer 18

• Periodized programming method
• Random programming method
• Sport-specific methods

Question 19

What strategy is the most effective to achieve the development of agility

Answer 19

Periodized programming method

Question 20

What is the recommended progression for agility development

Answer 20

1) Preplanned COD drills
2) Increase the physical demands of the preplanned COD drills
3) Agility drills

Question 21

What are agility drills

Answer 21

Are drills with perceptual-cognitive stress

Question 22

What are the 4 steps for designing an agility development program

Answer 22

1. Perform a needs analysis of the sport & match tests appropriately to assess these qualities
2. Determine strengths & weaknesses by comparing results as a standardized score to performance standards or team mean
3. Plan the development of a primary area of need & a secondary area of need for the athlete
4. Distribute the time available for this development based on need identification

Question 23

What are 3 methods of assessing COD or Agility ability

Answer 23

• Time to completion of a test
• 3-dimensional motion analysis equipment
• High-speed cameras

Question 24

What are 5 key variables that may be beneficial in the monitoring of COD or agility development

Answer 24

• COD deficit
• GCT
• Exit velocity
• Entry velocity
• Decision-Making time

Question 25

When does entry velocity occur

Answer 25

Before the plant phase

Question 26

What is exit velocity

Answer 26

Horizontal velocity during the initial step out of the plant of the change in direction