Speed, Agility, Quickness : ( SAQ )

Basic Concepts

• Need to bridge gap b/t resistance training & sport specific activities
• Requires solid foundations of basic strength training - progression basic resistance training à power lifts, plyometrics, and SAQ
• Again appropriate warm is essential –        consisting of minimum 10-15 min of aerobic activity (cycle, jogging), followed by stretching (dynamic, static, light ballistic)
• Plyometric warm up exercise are appropriate

SAQ Guidelines

• Simple to complex movements
• Low to high intensity
• Emphasize technique & form!!!
• Be fully recovered from previous workout –  avoid hard back to back workouts
• Frequency of 1-2 training sessions per week, depending on stage of training

Speed Training

• Speed is CRITICAL to high performance sports –  divided into 3 components
• start speed, acceleration, & maintenance (evaluate each component in athlete)
• full speed reached » 40 yards – Essential to determine distance athlete will sprint
• basketball vs football; tennis vs soccer;
• 40 yrd dash vs, 200

General Recommendation for Improving 3 Components

• Start Speed:(i) Powerful hip & knee extensors and plantar flexo (ii) Reaction time

• Acceleration:(i) Powerful hip & knee extensors, plantar flexors, but also hip flexors (ii) Fast turnover of the ATP/PC system

• Maintenance (i) Muscle endurance (ii) Develop “glycolytic” system (ii) Ability to tolerate lactic acid

• Speed Training (Stride Length)

• Speed is a factor of stride length & frequency - stride length MAY be improved if corrected early

• Stride length ­’s by ­’ing force against ground, this moves center of gravity forward (i) when foot makes ground contact should be directly under body’s center of gravity (ii) exercises that ­ hip & knee extension & plantar flexion, ­ force against ground (iii) exercises which ­ flexibility of hip flexors & extensors allow for easier ­ in stride length

• Over-striding creates a braking effect and so ¯ speed
• Stride Frequency
• Stride frequency is time to complete a stride]
• Stride frequency CAN be improved by: (i)  Neuromuscular system (ii) Shortening levers (ie – heel to butt) (iii) fast training trains the nervous system to cycle leg faster
• Forcing greater stride frequency will cause a shortened stride length-  therefore don’t force frequency or length (let them come naturally)
• Arm mechanics are essential

DRIL for SPEED:

(a) Speed Drills

• Stationary Arm Swing Drill: (i) improve running mechanics & speed (ii) Arm swing is essential to running speed
• legs can only move as fast as arms
• many times arms fatigue with > distance (400 m)

(b) Ankling Drills - 
(i) Increase foot speed by minimizing contact with ground 
(ii) Strengthening Achilles tendon & gastsrocnemius

(c) High Knees (“A” Skip) 
(i) Minimize ground contact resulting in increasing stride length (essential to speed) (ii) Strengthen hip flexors

(d) Chute Training

• Trains Rectus Femoris due to hip flexion & knee extension motions

(e) Partner Resisted Run 
(i) Improve acceleration by training with resistance 
(ii) Start speed

(f) Skipping for Height and Skipping for Distance

• Strengthens hip flexors
• Stretches hip flexors
• Strengthens hip and knee extensors
• May help with stride length

DRILLS for AGILITY:

(a) T Cone Drill

• Excellent for tennis
• Change of direction
• Keeping low center of gravity

(b) Icky Shuffle

• Standing on left side of ladder, move right foot into first square followed by left, right foot moves outside of square, then left into next square, right into square, left foot outside square; continue up ladder ladder.
• Both feet go into each square, only outside foot goes outside square
• Foot speed
• Ankle stability

(c) Zigzag Drill

• Foot speed & coordination
• Hip adductors
• Ankle/knee stability

(d) Cross Over Shuffle

• Starting on one side of ladder side step across, outside leg moves outside ladder, inside leg stays in square (move back and forth)
• Change of direction
• Explosive hip ab/adduction movements
• Ankle/knee stability

(e) Slalom Ski Jump Drill

• Hopping back and forth across ladder with both feet, as in skiing slaloms
• Great for change of direction
• Explosion of all hip muscles
• Knee/ankle stability

(f) Side to Side Skier Drill

• Change of direction
• Excellent drill to train all hip muscles
• Knee/ankle stability

(g) Slide Board

• Hip ab/aductors & gluteals
• Knee stability

Interval Training For Sport Specific Endurance

Interval training can be best described as bouts of exercise interspersed with short rest intervals. It is based on the concept that more work can be completed at a higher relative intensity compared to continuous-type training.

The intensity and duration of the work intervals and the length of the rest periods dictates the training response. Very short, all-out bouts of work coupled with longer rest periods are used for speed and speed endurance development.

Short, very intense work intervals with short rest periods will predominantly tax the fast glycolytic energy system. Conversely, longer, lower intensity exercise bouts and short rest intervals can be used to develop aerobic endurance.  

Rest intervals are a critical component of the interval training program design. From the chart above, you can see that in order to stress the aerobic system efficiently, short rest periods are incorporated into the session. The opposite is true for speed development.

Research has shown that long rest periods (i.e. 1:12) result in low concentrations of lactic acid accumulation is low, increases in stroke volume are minimal and improvements in VO2 max are not seen. The opposite occurs when short rest intervals (i.e. 1:1 or less).

Very short rest intervals are associated with high levels of blood lactate accumulation. This effects neuromuscular control and can negatively impact speed development. Because speed training requires maximal effort and a high quality of work, longer rest periods are more appropriate to allow the athlete to recover between work intervals. In order to enhance aerobic endurance and increase VO2max towards its upper, genetic limit, interval training should consist of 3-5 minute work bouts with a 1:1 work to rest ratio or less. The intensity should equate to 90-100% VO2max. This would be suitable for endurance events such as distance running, swimming, rowing or cycling for example. It could also be used for endurance development in multi-sprint sports such as rugby.

Interval Training is Suitable for Many Sports

Nearly all athletes require a basic level of cardiovascular endurance, if for no other reason than recovery between intense bouts of work. Traditionally, coaches have opted for long, slow, distance training at 70-80% maximum heart rate.

For sports such as basketball, soccer, hockey, tennis, rugby and so on, interval training may be more appropriate than continuous running because it can increase aerobic power and improve cardiorespiratory endurance without the associated detrimental effects on anaerobic power.

However, it’s not only multi-sprint sports that can benefit from interval training. Performance in the more classical endurance-based events such as the 10k run or distance swimming can improved by incorporating higher intensity interval training even if it’s at the expense of some volume. Below are some sample interval training sessions.

Interval Training Sessions

As mentioned earlier, interval training can be incorporated into a wide variety of sport-specific training programs. While the parameters in the table above provide a suitable program guideline, drills and sessions should be made as sport-specific as possible.

Interval Training Sessions For 10-km Runners

The training sessions in the table below are designed to improve the oxidative energy system – the most predominant pathway in this type of activity.

Interval Training Session For a Multi-Sprint Sport

The interval training session below is designed to improve cardiovascular endurance for a mutli-sprint sport such as soccer. Remember, that interval training describes only the format of training and is not only used for endurance development. Other sessions, using different work to rest ratios can be devised in order to develop speed or speed endurance.

Increasing Lap Run

Using the markings of a soccer pitch or similar size area, start on the touchline at the halfway point and run ¾ pace to the corner flag. Run ¾ pace diagonally to the opposite side of the pitch at the halfway point. Jog slowly along the halfway line back to the start. Continue for the other half of the pitch. This is one repetition. Repeat for 3 repetitions and rest for 2-3 minutes minutes. This is 1 set. Complete 3-5 sets in total for an interval endurance session.

Interval Training Sessions For a Tennis Player

Again, a sport like tennis requires elements of both aerobic endurance and anaerobic power. This interval training session below is designed to improve tennis-specific cardiovascular endurance.

Cross Court Drill

1. Holding a racket stand at one far corner of the court (where baseline and doubles sideline meet).

2. Side step along the baseline to the opposite far corner.

3. Run three quarter pace diagonally across the court to the corner of the net. Make an imaginary forehand shot with the racket. 

4. Side step along the length if the net to the opposite corner.

5. Turn and run at three quarter pace diagonally across the court back to the start. Make an imaginary backhand shot. 

6. Continue this sequence for 60 seconds then rest for 1-2 minutes. Perform a total of 5 runs to complete 1 set. Rest for 3 minutes and repeat for 2-3 sets.