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
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