Speed, Agility, Quickness SAQ

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Speed, Agility, Quickness (SAQ)
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Basic Concepts

• Need to bridge gap b/t resistance training
  sport specific activities
• Requires solid foundations of basic strength
  training
• progression basic resistance training ? power
  lifts, plyometrics, and SAQ
• Again appropriate warm is essential
• consisting of minimum 10-15 min of aerobic
  activity (cycle, jogging), followed by stretching
  (dynamic, static, light ballistic)
• Plyometric warm up exercise are appropriate

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SAQ Guidelines

• Simple to complex movements
• Low to high intensity
• Emphasize technique form!!!
• Be fully recovered from previous workout
• avoid hard back to back workouts
• Frequency of 1-2 training sessions per week,
  depending on stage of training

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Speed Training

• Speed is CRITICAL to high performance sports
• divided into 3 components
• start speed, acceleration, maintenance
  (evaluate each component in athlete)
• full speed reached ? 40 yards
• Essential to determine distance athlete will
  sprint
• basketball vs football tennis vs soccer
• 40 yrd dash vs, 200 m

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General Recommendation for Improving 3 Components

• Start Speed
• Powerful hip knee extensors and plantar flexors
• Reaction time
• Acceleration
• Powerful hip knee extensors, plantar flexors,
  but also hip flexors
• Fast turnover of the ATP/PC system
• Maintenance
• Muscle endurance
• Develop glycolytic system
• Ability to tolerate lactic acid

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Speed Training(Stride Length)

• Speed is a factor of stride length frequency
• stride length MAY be improved if corrected early
• Stride length ?s by ?ing force against ground,
  this moves center of gravity forward
• when foot makes ground contact should be directly
  under bodys center of gravity
• exercises that ? hip knee extension plantar
  flexion, ? force against ground
• exercises which ? flexibility of hip flexors
  extensors allow for easier ? in stride length
• Over-striding creates a braking effect and so ?
  speed

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Stride Frequency

• Stride frequency is time to complete a stride
• Stride frequency CAN be improved by
• Neuromuscular system
• Shortening levers (ie heel to butt)
• fast training trains the nervous system to cycle
  leg faster
• Forcing greater stride frequency will cause a
  shortened stride length
• therefore dont force frequency or length (let
  them come naturally)
• Arm mechanics are essential

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Drills for Speed
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Speed Drills

• Stationary Arm Swing Drill
• improve running mechanics speed
• Arm swing is essential to running speed
• legs can only move as fast as arms
• many times arms fatigue with gt distance (400 m)

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Speed Drills

• Ankling Drills
• Increase foot speed by minimizing contact with
  ground
• Strengthening Achilles tendon gastsrocnemius

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Speed Drills

• High Knees (A Skip)
• Minimize ground contact resulting in increasing
  stride length (essential to speed)
• Strengthen hip flexors

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Speed Drills

• Chute Training
• Trains Rectus Femoris due to hip flexion knee
  extension motions

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Speed Drills
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Speed Drills

• Partner Resisted Run
• Improve acceleration by training with resistance
• Start speed

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Speed Drills

• Skipping for Height
• Strengthens hip flexors
• Skipping for Distance
• Stretches hip flexors
• Strengthens hip and knee extensors
• May help with stride length

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Drills for Agility
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Agility Drills

• T Cone Drill
• Excellent for tennis
• Change of direction
• Keeping low center of gravity

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Agility Drills

• Icky Shuffle
• Standing on left side of ladder, move right foot
  into first square followed by left, right foot
  moves outside of square, then left into next
  square, right into square, left foot outside
  square continue up ladder ladder
• Both feet go into each square, only outside foot
  goes outside square
• Foot speed
• Ankle stability

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Agility Drills

• Zigzag Drill
• Foot speed coordination
• Hip adductors
• Ankle/knee stability

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Agility Drills

• Cross Over Shuffle
• Starting on one side of ladder side step across,
  outside leg moves outside ladder, inside leg
  stays in square (move back and forth)
• Change of direction
• Explosive hip ab/adduction movements
• Ankle/knee stability

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Agility Drills

• Slalom Ski Jump Drill
• Hopping back and forth across ladder with both
  feet, as in skiing slaloms
• Great for change of direction
• Explosion of all hip muscles
• Knee/ankle stability

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Agility Drills

• Side to Side Skier Drill
• Change of direction
• Excellent drill to train all hip muscles
• Knee/ankle stability

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Agility Drills

• Slide Board
• Hip ab/aductors gluteals
• Knee stability

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Questions or Comments