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Speed, Agility and Quickness (SAQ)

The document discusses various components of physical conditioning for speed and agility, including: 1. Speed, acceleration, and maximum speed, as well as agility, speed strength, and special endurance. 2. Physiological factors like neuromuscular function, body composition, age, gender, and range of motion. 3. Technique factors for sprinting like visual focus, arm action, ground contact time, and stride frequency. 4. Training methods to develop speed and agility including plyometrics, resisted activities, and assisted activities.

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Mozil Fadzil Kamarudin
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2K views22 pages

Speed, Agility and Quickness (SAQ)

The document discusses various components of physical conditioning for speed and agility, including: 1. Speed, acceleration, and maximum speed, as well as agility, speed strength, and special endurance. 2. Physiological factors like neuromuscular function, body composition, age, gender, and range of motion. 3. Technique factors for sprinting like visual focus, arm action, ground contact time, and stride frequency. 4. Training methods to develop speed and agility including plyometrics, resisted activities, and assisted activities.

Uploaded by

Mozil Fadzil Kamarudin
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPT, PDF, TXT or read online on Scribd
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SPS311 ± Physical Conditioning

Mohd Fadzil b. Hj. Kamarudin


UiTM
R 
— Speed
Ú ’bility to move quickly in a straight line
between 2 points or the ability to achieve
high velocity.
— ’ eleration
Ú ate of change of velocity (0-10m)
Ú ’chieve max velocity in minimum time
— àaximum speed
Ú ½reatest velocity (0-30m field sports vs. 50-
60m track athletes)
R 
— ’ility
Ú ’bility to change direction maintaining good
body position.
Ú Explosively break, change direction &
accelerate again.
— ^ui ness
Ú ’bility to react to many rapid changes in
direction
Ú E.g. Defense respond to attacker
R 
— Speed strenth
Ú Force developed rapidly at high velocities.
— Speed enduran e
Ú ’bility to repeatedly perform maximal or near-
maximal sprints with various sport specific
recovery intervals.
— Spe ial enduran e
Ú Sport specific exercise-relief patterns
Ú Special endurance is an application of speed-
endurance for activities with exercise-relief
pattern specific to practice or competition.
÷ 
    
 
— {euromus ular
Ú Primary energy ± PCr system / anaerobic
system
ż % FT (IIb) anaerobic fibers ± high power/
rapid force development.
— ÿody omposition
Ú ’nthropometric characteristic
ż Height & weight.
ż Lean body mass (LBM) ± 6-10% men & 12-
17% women facilitate more efficient
performance
÷ 
    
 
— ’e
Ú Physiological adaptation.
— ½ender
Ú Stride rate 5.0 step/sec men.
Ú Stride rate 4.48 step/sec women.
— ane of motion ( à
Ú Static vs. dynamic flexibility.
÷ 
    
 
— ea tion
Ú epresents time between exposure to
stimulus & first muscular reaction.
— Stride frequen y / lenth
Ú unning speed is the interaction of stride
frequency & length.
Ú Both frequency & length important during
initial acceleration.
Ú Stride length related to body height & leg
length individual.
The goal of sprintin is to
achieve high stride frequency &
optimal stride by:

Maximizing the backward velocity of the lower leg


& foot at ground contact

Minimizing vertical impulse & horizontal braking


forces

Emphasizing brief ground support time, explosive


force production, & rapid stride rate

Developing eccentric knee flexion strength


R
— In general, ’½ involves greater
emphasis on:
Ú Deceleration & subsequent reactive coupling
with acceleration than does linear sprinting.
Ú Changes in direction & speed can be
executed at a variety of velocities;
ż ’gility should therefore be viewed in a larger
context than simply as stop-and-o
movements.
R  
   
 

— åisual fo us
Ú ’thlete¶s head should be in neutral position
& eyes focused directly ahead.
— ’rm a tion
Ú Explosive arm action should be used as a
means of rapidly reacquiring high stride rate
& length.
— he ability to de elerate from a iven
velo ity is requisite for hanin
dire tions.
R 

— ope / ladder / hurdle type drills.


— Box / bag / statue.
— Cone drills.
— Line drills.
— eaction drills.
— Incorporate into specific warm-up
p      
     SP’
½{’ 
 SP

Max Speed Max Speed Max Speed


(straight line) (vary starts) (with ball)

’cceleration ’gility with ball


’gility (decision making)
(attack)

’cceleration Quickness with ball (in


Quickness play/ decision making)
(defense)
u     
— 3 training methods to develop speed &
aility:

Ú Pà’

Ú S { ’

Ú ’
6   R   R!"u
— Improve technique mechanics.
Ú Correct alignment of foot strike & CO½.
Ú Exert maximal backward impulse.
Ú Minimize braking forces.
Ú Minimize support base.
Ú Optimal strike frequent / length
 main
trainin
methods

esisted ’ssisted

Weihted Uphill Sand Water owin


plyometri s
vest runnin runnin runnin a tivities

Sleds / tyres Para hute bunee

ih speed
ownhill
owin treadmill
runnin
sprints

 #"u  R   R!"u


 #"u  R 
 R!"u
— ë. SS ’{{½ à S
Ú Weihted vest runnin
ż 7-8% Body weight.
ż Increase vertical ground contact force.
Ú Uphill runnin
ż 3-5% incline.
ż Increased demand on hip flexors.
Ú Sand runnin
ż Soft sand- diminished ability to apply extension
force
Ú Increase speed through increase strike rate through
shorter stride & increase hip flexor activity
 #"u  R 
 R!"u
— ë. SS ’{{½ à S
Ú Water runnin
ż 20-30cm.
ż ½reater emphasis on hip flexor vs. extensor
activity.
Ú owin a tivities
ż Increase movement resistance = increase
force output.
Ú Sleds / tyres
- 5-7% body weight (up to 10%)
- Long attachment (10m) ± avoids bouncing of towed
device.
 #"u  R 
 R!"u
— ë. SS ’{{½ à S
Ú owin a tivities
ż Increase movement resistance = increase force
output.
Ú Parachute
- Single / double
- elease mechanism
- Disadvantage (windy day)
Ú Bungee / breakaway harness
Ú Plyometri s
— è  
  
—  
 è
 #"u  R 
 R!"u
— . ’SSS ’{{½ à S
Ú owin methods
ż Speed belt
ż Catapult
Ú ownhill runnin
ż 1-3% gradient
Ú ih speed treadmill sprints
ż Significant increases in peak hip extensor & knee
flexor
Ú è 
è   
ż  
  
ż 


 
  !   "
 
R R  R   R!"u
— n rease strenth & power / 
ÿodyweiht
Ú ’chieved by either in rease strength or
de rease bodyweight.
Ú High body fat (abs area especially) =
decrease speed.
Ú ’lso consider increase lean body mass
(LBM) with strength training = increase BW
& decrease speed.
Ú Close kinetic chain vs. open kinetic chain.
R R  R   R!"u
— ÿasi fitness
Ú Fundamental
requirement to
complete speed /
agility activities
effectively.
— Speed enduran e
Ú Metabolic
conditioning
#"#$"
— ’bility to accelerate fast & power.

— ’bility to react quickly & precise to


stimulant.

— ’chieving & maintaining high velocity.

— More faster, more better.

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