Flashcards in Chapter 12 - Speed, Agility, and Quickness Training Deck (21):
The ability to move the body in one intended direction as fast as possible.
The number of strides taken in a give amount of time (or distance)
The distance covered with each stride.
Proper alignment of the lead leg and pelvis during sprinting, which includes ankle dorsiflexion, knee flexion, hip flexion, and neutral pelvis.
Proper alignment of the rear leg and pelvis during sprinting, which includes ankle plantarflexion, knee extension, hip extension, and neutral pelvis.
The ability to accelerate, decelerate, stabilize, and change direction quickly while maintaining proper posture.
what are the 4 kinetic checkpoints for running movements
Foot/ankle complex, knee complex, LPHC, Head
In running movements the foot and ankle complex should be pointing ________ ________ in a ______________ position when it hits the ground.
Straight ahead; dorsiflexed
During running movements excessive _____________ or ________________ of the foot will create abnormal stress throughout the rest of the kinetic chain and decrease overall performance.
flattening; external rotation.
During running movements the knees must remain _____________. If the athlete demonstrates excessive ______________ and ____________ rotation of the femur during the stance phase, it decreases force production and leads to overuse injuries.
the body should have a slight _________ during acceleration of running movements.
During max velocity, the LPHC should be ___________, unless to reach for an object.
The head should remain in line with the _____________ , and the ____________ should be in line with the legs.
The head and neck should not compensate and move into ______________, unless necessary to track an object, as this can affect the position of the ____________/
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.
4-6 drills with limited horizontal intertia and unpredictability such as cone shuffles and agility ladder drills.
SAQ stabilization exercises
SAQ Stabilization sets, reps and rest
1-2 sets / 2-3 reps each / 0-60s rest
6-8 drills allowin greater horizontal inertia but limited unpredictability such as the 5-10-5 drill, T-drill, box drill, stand up to Figure 8, etc.
SAQ Strength sets, reps, and rest
3-4 sets / 3-5 reps of each / 0-60s rest
6-10 drills allowing maximal horizontal inertia and unpredictability such as modified box drill, partner mirror drill, and timed drills.