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Speed, Agility, and Quickness Training

Elle' Nelson, Crystal Graves, Geo Vasquez

SAQ Training

  • Reacting to the ground surface in ways developing larger than normal ground forces, then used to project the body with a greater velocity or speed of movement

  • Similar to plyometric training

  • Allows clients to enhance their ability to accelerate, decelerate and dynamically stabilize their entire body
  • Example: running, cutting, changing direction

  • Helps nervous system to respond or react more efficiently to demands placed on it

  • enhances muscular recruitment and coordination

Agility

  • Short bursts of movement that involve a change of movement direction, cadence or speed while maintaining proper posture

  • Requires high levels of neuromuscular efficiency to maintain one's center of gravity

  • Can enhance eccentric neuromuscular coordination, dynamic flexibility, dynamic postural control, functional core strength and proprioception

  • Can prevent injury

SAQ for Nonathletic Populations

Speed

Quickness

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

  • Ability to assess visual, auditory, or kinesthetic stimuli and to prove appropriate physical response as fast as possible

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

  • Product of stride rate and stride length
  • stride rate: number of strides taken in a given amount of time or distance
  • stride length: the distance covered with each stride

  • Magnitude and movement speed are dependent on genetic factors, but speed is a skill that can be learned

  • Can significantly improve physical health profile of sedentary adults and those with medical or health limitations

  • Can aid in weight loss, coordination, movement proficiency, and injury prevention when applied safely and effectively

  • Provides a unique challenge to the biologic systems of nonathletic individuals (ex. comparison to treadmill)

  • Due to elevated intensity, personal trainers need to perform extensive client evaluations to examine exercise experience, health history, and injury profile

Proper Sprint Mechanics

  • Proper running mechanics allows the client to maximize force generation through biomechanical efficiency, allowing maximal movement velocity to be achieved in the shortest time possible

  • Frontside mechanics: involves tripe flexion of the ankle, knee and hip in appropriate synchrony

  • Backside mechanics: involves tripe extension of the ankle, knee and hip in appropriate synchrony

  • Both techniques work in synchrony to apply force to the ground, recover from a stride cycle, and propel the body forward

SAQ Training for Seniors

SAQ Training Programs for Youth

SAQ Drills and Programming Strategies

SAQ Training for Weight Loss

  • Should be integrated carefully into a client's overall training program

  • Gauged into total volume training for core, balance, plyometric, and resistance

  • Safety & success depends on the client's core, balance & reactive capabilities
  • Primary function is to prevent age-related decreases in bone density, coordinative ability, and muscular power
  • prevent injury and increase quality of life

  • SAQ increases movement confidence and proficiency essential to aid in prevention of falls and maintain activities of daily life

  • Helps slow and reverse process age-related loss of skeletal muscle mass

SAQ From Professional Perspectives

  • Must learn through external measures how to adapt and apply appropriate movement patterns

  • Effective way of providing a variety of exposures to various physiologic, neuromuscular, and biomechanical demands, resulting in the further development of physical ability

  • Decrease likelihood of athletic injury, likelihood of exercise participation later in life, improve physical fitness

Program Examples for Seniors

  • High-intensity, short-duration programs have been found to match or surpass results for functional capacity, muscular power, fat and weight loss, and other metabolic adaptations when compared with moderate-intensity, long-duration exercise protocols.

  • Exercise variety makes program fun and engaging, increases adherence

  • keeping heart rate appropriately elevated to increase fat oxidation and caloric expenditure

CONE/HURDLE STEP-OVERS

- In a line 10-15 yards long, place various size cones and hurdles 24 inches apart

- Participants line up facing sideways to the line of objects and step over after each, moving down the line and then back to the start

- Can be timed

Program Examples for Youth

Program Examples for Weight Loss

CIRCUIT 1

- Jump Rope: 30 seconds

- Rest 20 seconds

- Cone Shuffles

- Rest 20 seconds

- Any 3 ladder drills: 30 seconds

CIRCUIT 2

- 5-10-5 drill: 30 seconds

- Modified box drill: 30 seconds

- Rest 20 seconds

- Partner mirror drill: 30 seconds

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