•Explain general concepts of SAQ training. •Identify program design variables of SAQ training. •Implement of SAQ training.
SPEED is defined as the ability to move the body in one direction as fast as possible.
QUICKNESS is the ability to react and change body position with a maximum rate of force production
AGILITY is the ability to accelerate, decelerate, stabilize, and quickly change directions with proper posture.
Speed strength Force developed rapidly at high velocities. Speed endurance Ability to repeatedly perform maximal or near-maximal sprints with various sport specific recovery intervals.
Acceleration • Rate of change of velocity (0-10m) • Achieve max velocity in minimum time
Maximum speed Greatest velocity (030m field sports vs. 5060m track athletes)
FACTORS
EXPLANATION
Neuromuscular Body composition
Age
Primary energy – PCr system / anaerobic system Anthropometric characteristic • Height & weight. • Lean body mass (LBM) – 6-10% men & 12-17% women facilitate more efficient performance Physiological adaptation
Gender
• Stride rate 5.0 step/sec men. • Stride rate 4.48 step/sec women.
Reaction
Represents time between exposure to stimulus & first muscular reaction.
Stride length
• Running speed is the interaction of stride length. • Both frequency & length important during initial acceleration. • Stride length related to body height & leg length individual.
Improve technique mechanics. • Correct alignment of foot stride & COG. • Minimize braking forces. • Minimize support base. • Optimal stride frequent / length
2 main training methods
Resisted
Weighted vest
Uphill running
Sand running
Assisted
Water running
Towing activities
plyometrics
Sleds / tyres
Parachute
bungee
Towing
Downhill running
High speed treadmill sprints
Increase strength & power / kg Bodyweight • Achieved by either increase strength or decrease bodyweight. • High body fat (abs area especially) = decrease speed. • Also consider increase lean body mass (LBM) with strength training = increase BW & decrease speed.
• http://blog.nasm.org/sports-performance/speed-agility-quicknesssaq/ • https://myvega.com/blog/speed-agility-drills-for-strength-andconditioning-athletes/