Chapter 12 Speed, Agility, and quickness training

Question 1

speed

Answer 1

the ability to move the body in one intended direction as fast as possible

Question 2

stride rate

Answer 2

the number of strides taken in a given amount of time (or distance)

Question 3

stride length

Answer 3

the distance covered with each stride

Question 4

frontside mechanics

Answer 4

proper alignment of the lead leg and pelvis during sprinting which includes ankle dorsiflexion, knee flexion, hip flexion and a neutral pelvis

Question 5

backside mechanics

Answer 5

proper alignment of the rear leg and pelvis during sprinting which includes ankle plantar flexion, knee extension, hip extension, and neutral pelvis

Question 6

agility

Answer 6

the ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture

Question 7

quickness

Answer 7

the ability to react and change body position with maximal rate of force production in all planes of motion and from all body positions during functional activities

Question 8

SAQ acronym and goals

Answer 8

speed agility quickness
builds upon the adaptations of plyometric training and works to
continue improving neuromuscular efficiency with exercises and drills that require the body to react to ground
forces while moving and changing direction in all planes of motion

Question 9

speed is a product of

Answer 9

Speed is a product of stride length and stride rate, meaning that improvements in speed can be
achieved in two ways: by covering more ground with each step and by making those steps faster. The highest levels
of speed are achieved by improving both while developing proper sprint mechanics.

Question 10

agility training

Answer 10

takes the adaptations from speed training, and applies them in a multidirectional manner,
enhancing the body’s ability to accelerate, stop, change directions, and accelerate again at various speeds. This is
done using various cone and ladder drills that are often used in practice for sports like basketball, football, and
soccer

Question 11

phase 1 stabilization SAQ training

Answer 11

During Phase 1, drills with
limited horizontal inertia and unpredictability should be chosen, such as single-direction side shuffles and simple
ladder drills. The amount of drills used in the Stabilization Level is also kept low, between 4-6.

Question 12

strength level SAQ training

Answer 12

movement complexity of the drills is increased, but not
the unpredictability. Now, changes of direction are layered in, using cone drills such as the T-drill or modified box
drill. The amount of drills used increases to 6-8 at the Strength Level as well.

Question 13

power level training SAQ

Answer 13

quickness drills that require reaction to unpredictable stimuli become the main focus

Question 14

improved backside mechanics are associated with

Answer 14

a stronger push phase,

including hip-knee extension, gluteal contraction, and backside arm drive.

Question 15

improved frontside mechanics are associated with

Answer 15

-better stability, less braking forces, and increased forward driving forces.

Question 16

When executing either frontside or backside mechanics drills, it is essential that

Answer 16

the pelvis stay neutral to facilitate

proper range of motion and force production

Question 17

benefits of SAQ training

Answer 17

can aid in weight loss, coordination,

movement profi ciency, and injury prevention when applied safely and eff ectively

Question 18

SAQ for youth

Answer 18

SAQ programs for youth have been found
to decrease the likelihood of athletic injury increase the likelihood of exercise
participation later in life and improve physical fitness

Question 19

Focus / benefit of SAQ for seniors

Answer 19

A primary function of SAQ training in seniors is to prevent age-related decreases
in bone density, coordinative ability, and muscular power. Th is aids in the prevention of injury and an increase in the quality of life

Question 20

Which of the following statements is correct about the position of the foot and ankle complex during running movements?

Answer 20

The foot and ankle should be pointing straight ahead in a dorsiflexed position when it hits the ground.

Question 21

When training for speed, agility, and quickness, the foot and ankle complex should be in which of the following positions when it hits the ground?

Answer 21

When training for speed, agility, and quickness, the foot and ankle complex should be in which of the following positions when it hits the ground?

Question 22

What types of SAQ drills are most appropriate for Phase 1 training?

Answer 22

those with limited horizontal inertia