Chapter 12 – Speed, Agility and Quickness Training

Compare with definitions throughout the chapter

Speed:  moving in a straight line as fast as can be attained. Running speed is the interaction of stride frequency and stride length.

Stride rate: how fast one can move the legs back and forth per unit time while running.

Stride length:  distance achieved per step.

Frontside Mechanics: refers to running positioning of the ankle, knee and hip all in flexion; also called triple flexion. Think of the front leg in a sprint.

Backside Mechanics: refers to running positioning of the ankle knee and hip all in extension; also called triple extension. Think of the back leg in a sprint.

Agility: the power of moving quickly and easily; in all directions with efficiency.

Quickness: the ability to react to a environmental stimulus requiring movement.


Compare to Table 12.1 Kinetic Chain checkpoints during running movements- pay attention to the foot/ankle complex

The Ankle is pointed straight ahead and landing on the heal is a priority.  Avoid pronation or supination movements while running.

The Knee should be aligned with the second and third toe. Avoid abduction or adduction.

The Hips should be in a nuetral position once maximal speeds are achieved. Avoid excessive low back arch during running.

The Head should be pointed straight ahead. Avoid the forward head positioning.


Compare with Table 12.2 SAQ Program Design

Stabilization exercises are composed of drills with mainly sagittal plane movements of 1-2 sets, 2-3 reps and a 0-60 sec rest.

Strength exercises incorporate more frontal plane movements but not maximally with 3-4 sets of 3-5 reps and 0-60 sec rest.

Power exercises incorporate all planes of motion with maximal effort using 3-5 sets of 3-5 reps and 0-90 sec rest.