Saq Training

Question 0

What is acceleration

Answer 0

Change in velocity over time

Question 1

What is speed

Answer 1

Change in distance over time

Question 2

What is speed endurance

Answer 2

Ability to maintain speed

Question 3

What are te phases of a linear sprint

Answer 3

Acceleration
Max speed
Speed endurance

Question 4

In relation to the force velocity curve what is the aim of training

Answer 4

Shift the curve upwards

Question 5

In terms of strides what makes up a sprint

Answer 5

Stride rate x stride length

Question 6

What is optimum stride length

Answer 6

2.3/2.5 x leg length

Question 7

What is stride length determined by

Answer 7

Leg length
Leg strength and power
Sprint mechanics

Question 8

What can increase stride rate

Answer 8

Sprint agility plyometric and ballistic training

Question 9

As speed increases and stride length optimises what determines max speed

Answer 9

Stride rate

Question 10

When does optimal stride length for elite and novice sprinters occur

Answer 10

Elite 45m

Novice 25m

Question 11

When does optimum stride rate for elite and novice occur

Answer 11

Elite 25m

Novice 10-15m

Question 12

How can you improve speed

Answer 12

Improve stability strength an power

Question 13

What can occur with limited motion

Answer 13

Reduced force output and speed Of movement

Question 14

What can a good movement technique produce

Answer 14

Improved chance of optimum force

Increases speed of movement

Question 15

What are some examples of overspeed drills

Answer 15

Tail wind
Downhill running
High speed towing 
Treadmill running
Towing partner

Question 16

What does over speed drills focus on

Answer 16

Stride rate

Gives exposure to higher speeds

Question 17

How much faster should overspeed drills be

Answer 17

No more than 10% faster

Question 18

What do resisted speed drills focus on

Answer 18

Stride length

Force development

Question 19

Some examples of resisted speed drills

Answer 19

Head wind 
Sleds
Parachutes
Sand
Vests
Harnesses
Uphill
Partner

Question 20

What’s the max resistance for resistance drills

Answer 20

10% body weight

Question 21

What size improvements can be seen in over speed drills

Answer 21

Stride rate 7%

Stride length 1%

Question 22

What size improvements can be seen for resisted drills

Answer 22

1-5% stride length

5% stride rate

Question 23

What is more trainable rate or length

Answer 23

Rate

Question 24

What is agility

Answer 24

The ability to move rapidly while changing directions

Question 25

What benifits can be seen for having good agility

Answer 25

Reduced injury risk Evade other players Maintain proper position

Question 26

What is multi directional speed

Answer 26

Create speed in any direction

Question 27

What is adaptive agility

Answer 27

Modification of action upon observation or anticipation of change

Question 28

Change in direction without the loss if speed balance or control requires what

Answer 28

``` Adaptive agility Balance Combinatory agility Differentiation Orientation Rythm ```

Question 29

Targets of agility training

Answer 29

``` Balance Posture Foot contact Aim of action Reaction Quickness Acceleration Targeted movements ```

Question 30

How can you progress agility drills

Answer 30

More acceleration and deacclerstion Increase speed of movement Add more tasks Reaction drills

Question 31

Why is quickness

Answer 31

Executing a movement in the shortest time possible

Question 32

How long should a saq session be

Answer 32

45-60 mins

Question 33

How many sessions a week

Answer 33

1-3 | Higher with advanced

Question 34

What volume should be used

Answer 34

1-3 sets for form drill | 3-5 sets for sprint agility drill

Question 35

What rest interval should there be

Answer 35

1-3 mins

Question 36

Does it work

Answer 36

7-9% improvement in 5m speed 4-10% in 10-15m speed 10-20% in reactive strength