Speed, Agility & Quickness Training

Question 1

Speed, Agility & Quickness def

Answer 1

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.

Question 2

Agility vs Change of Direction

Answer 2

Agility requires response to a stimulus.

Change of direction is a pre-planned route.

Schedule Agility instead

Question 3

Frontside mechanics

Answer 3

The FLEXION of the leading leg in a sprint.

Triple Flexion

The synchronized movement of:

ankle dorsiflexion

knee flexion

hip flexion

Question 4

Backside mechanics

Answer 4

The EXTENSION of the trailing leg in a sprint.

Triple Extension

The synchronized movement of:

ankle plantar flexion

knee extension

hip extension

Question 5

SAQ training programming: youth

(Frequency/Drills/Sets/Reps)

Answer 5

Frequency: 1-3

Drills: 4-8

Sets:1-4

Reps: 3-5

RI: 15-60s

Question 6

SAQ training programming: weight loss clients

Answer 6

Frequency: Include exe in regular sessions 2-3x/wk

Drills: 2-3

Sets: 3-4

Reps: 3-5

RI: 15-60s

Question 7

SAQ training programming: older

Answer 7

Low volume

Drills: 1-2

Sets: 1-2

10% loss in bone density = 2.5x greater chance of fx.

Question 8

SAQ Programming:

Beginner

Drill type/ Sets/ Reps/ RI

Answer 8

Beginner:

Limited inertia & unpredictability

Drills: 4-6

Type: Cone shuffles & Agility Ladder

Question 9

SAQ Programming:

Intermediate

Drill type/ Sets/ Reps/ RI

Answer 9

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

Question 10

SAQ Programming:

Advanced

Drill type/ Sets/ Reps/ RI

Answer 10

Advanced

Maximal inertia and unpredictability

Drills: 6-10

Type: Modified Box; Partner Mirror

Sets: 3-5

Reps: 3-5

RI: 0-90s

Question 11

Speed-Ladder Drills: One-Ins & Two-Ins

Question 12

Speed Ladder Drills: In-In-Out-Out (Zig-Zag)

Question 13

Speed Ladder Drills: Side and Ail Shuffle

Question 14

SAQ Cone Drills: 5-10-5 diagram

Answer 14

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

Question 15

SAQ Cone Drills: Modified Box Drill diagram

Answer 15

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

Question 16

SAQ Cone Drills: T-Drill diagram

Answer 16

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:

1. Sprint to the center cone
2. Side shuffle to the left end cone
3. Carioca to the right end cone
4. Side shuffle to the center cone
5. Backpedal to the bottom cone

Question 17

SAQ Cone Drills: Box Drill diagram

Answer 17

4 cone setup

Set a 10yd square

Client starts at bottom right square

1. Sprint to top right cone
2. Side shuffle to top left cone
3. Backpedal to bottom left cone
4. Caricoa to bottom right starting cone

Question 18

SAQ Drill: LEFT Drill diagram

Answer 18

Set two cones 10yds apart

Client starts at the left cone

1. Sprint to right cone
2. Backpedal to left cone
3. Side shuffle to right cone
4. Side shuffle to left cone
5. Carioca to right cone
6. Carioca to left cone
7. Sprint to right cone

70yds covered