S.a.q

Front 1

Speed, Agility and Quickness training allows a client to...

Back 1

enhance his or her ability to accelerate, decelerate, and dynamically stabilize the entire body during high velocity acceleration and deceleration in all planes of motions.

Front 2

Optimum stride length is ______ times leg length

Back 2

2.1-2.5

Front 3

Speed

Back 3

Ability to move the body in one intended direction as quickly as possible. It is the product or stride rate and stride length.

Front 4

Agility

Back 4

The ability to start, stop, and change direction quickly, while maintaining proper posture.

Front 5

Quickness

Back 5

is ability to react and change body position with maximum rate of force production in all planes of motion and from all body positions

Front 6

Frontside Mechanics

Back 6

Ankle dorsiflexion
Knee flexion
Hip flexion
Keeping lumbar spine neutral

Front 7

Backside mechanics

Back 7

Ankle planterflexion
Knee extension
Hip extension
Keeping lumber spine neutral

Front 8

Kinetic Chain Checkpoint During Running: Foot ankle complex

Back 8

The foot and ankle should be pointing straight ahead in a dorsiflexed position when it hits the ground
Excessive flattening or external rotation of the foot will create abnormal stress throughout the rest of the kinetic chain and decrease the overall performance.

Front 9

Kinetic Chain Checkpoint During Running:Knee complex

Back 9

The knees must remain straight ahead
If athlete demonstrates excessive abduction and internal rotation of the femur during the stance phase it decreases for production and leads to overuse injury's.

Front 10

Kinetic Chain Checkpoint During Running: Lumbo-pevic-hip complex

Back 10

The body should have a slight lean during acceleration
During maximum velocity the LPHC should be fairly neutral, without excessive extension for flexion

Front 11

Kinetic Chain Checkpoint During Running:Head

Back 11

Head should remain in line with LPHC, and the LPHC should be inline with the legs

Front 12

SAQ Program Design

Back 12

Phase:I
SAQ Exercise:
4-6 speed ladder drills
(1-2 sets, 0-60s rest)
1-2 cone drills
(1-2 sets, 0-90s rest)
Reps:
half ladder

Front 13

SAQ Program Design

Stength

Back 13

Phase:I, II, II
SAQ Exercise:
6-9 Speed ladder drills
(3-4 sets, 0-60s rest)
1-2 cone drills
(2-3 sets, 0-90s rest)
Reps:
half ladder

Front 14

SAQ Program Design

Power

Back 14

Phase:V
SAQ Exercise:
6-9 speed ladder drills
(3-6 sets, 0-60s rest)
2-4 cone drills
(3-6 sets, 0-90s rest)
Reps:
half ladder

Front 15

SAQ Speed Ladder Drills

Back 15

One ins
Two ins
In-In-Out-Out
In-In-Out zig zaq
Ali Shuffle