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16 Cards in this Set
- Front
- Back
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4 primary categories for SAQ activities |
Ballistic/plyometric Speed quickness drills Change of direction drills Agility drills |
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Ballistic and plyometric drills (5) |
Landing technique drills Jumping and bounding Box and hurdles drills Medicine ball work Upper and lower body rebounds |
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Speed and quickness drills |
Technique and preparation drills Footwork activities Drag training Over speed training |
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Change of direction drills (5) |
Foundational technique work Assessment patterns Premeditated cod movement patterns Cutting drills Skilled movement transitions |
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Agility drills (3) |
Reaction time drills Mirror drills Mental processing and visual scanning drills |
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Speed and quickness drills (4) |
Technique and preparation drills Footwork activities Drag training Over speed training |
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Landing technique drills (drops) |
Teaches proper landing technique and reduces the risk for faulty movement patterns associated with transitional loading when landing Examples: depth drops, squat drops, split stance drops, eccentric pushups |
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Ballistic activities- |
Function to improve overall strength-power and reactive strength. Can be concentric only or use the stretch shortening cycle Examples: squat jumps, mb slams, mb throws, box pushoffs, power pushoffs, hurdle jumps |
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Plyometric activities |
Function to enhance an athletes neural speed. The amortization phase is aimed at under .30 of a second Examples: jump tucks, hurdle hops, plyopushups, chest drops |
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Primary categories for speed and quickness activities (4) |
Speed technique and preparation drills Drag training Overspeed training Footwork drills |
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Speed technique and preparation drills |
Assist in developing speed economy by improving stride form and general movement preparation |
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Drag training |
Allows for speed strength/endurance development through resistive applications while running |
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Overspeed training |
External means is used to promote supra maximal speed and thereby improving stride frequency, speed power, maximal speed, and acceleration |
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Footwork drills |
Often used to improve general quickness, reactive stiffness in lower limbs, and foot/ankle speed |
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Drag training considerations (4 things and examples) |
Improves repeat sprint performance Enhances recruitment of the knee/hip muscles used during leg drive 4-5 percent loading Sprint speed should not fall below 90 percent of max velocity while loading Sled/parachute band resisted starts, uphill sprints, stair running |
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Change of direction drills (purpose and examples) |
Help establish movement proficiency during transitions between directional change actions Examples: multidirectional shuffle, forward backward movement, stagger step COD drill |
