Fitness - Lesson 4E - Agility

Speed, Agility and Quickness (SAQ) may bring up images of a high level athlete performing drills on a field but there is a strong carry over to daily life. You may play Pickleball or Tennis which requires constant movement and change of direction. You may step off a curb and a car comes out of nowhere, forcing you to STOP and change direction quickly. Adding a few SAQ drills into your program can help you be more prepared for whatever life throws at you.

Speed in Field Sports vs. Speed in Sprinting

Speed in Field Sports

Multidirectional Speed: Athletes in field sports (e.g., soccer, rugby, hockey) need to move quickly in multiple directions: forward, backward, sideways, and diagonally. This requires agility, quick changes of direction, and the ability to accelerate and decelerate rapidly.

Short Bursts: Field sports often involve short bursts of speed rather than sustained high-speed running. Athletes must be able to accelerate and decelerate quickly and repeatedly throughout a game.

Repeat Sprint Ability (RSA)

Repeat Sprint Ability (RSA) is an attribute for athletes in many team sports, such as soccer, rugby, basketball, and hockey. It refers to an athlete's capacity to perform repeated sprints with minimal recovery time and maintain a high level of performance throughout. 

Speed in Sprinting

Linear Speed: Sprinters focus on running in a straight line as fast as possible. This requires perfecting their running form, starting technique, and maintaining maximum velocity.

Acceleration Phase: The initial phase of a sprint involves explosive power to achieve high speed quickly. This is crucial in short-distance sprints (e.g., 100m).

Maximal Velocity: After the acceleration phase, sprinters work on maintaining their top speed with efficient technique and minimal deceleration.

Anaerobic Power: Sprinting relies heavily on anaerobic energy systems, as races are short and require maximum effort without the need for endurance. Think of the difference between a sprinter and a marathon athlete. Sprinting is fast and short, marathon is long and slower. 

Specialized Training: Sprinters typically have highly specialized training programs focusing on power, strength, and technique to maximize their straight-line speed.

Agility

Agility is a component of athletic performance, characterized by the ability to rapidly and efficiently decelerate, stop, change direction, and reaccelerate. This skill is vital in many sports and physical activities, allowing athletes to respond quickly to dynamic and unpredictable environments. Agility combines elements of balance, coordination, speed, and strength, enabling seamless transitions between movements.

Key Components of Agility:

Deceleration: The ability to quickly reduce speed in a controlled manner is essential for agility. Effective deceleration involves strong eccentric (or lengthening) muscle contractions, particularly in the legs, to absorb and manage the forces involved. Proper technique is crucial to help avoid placing excessive strain on joints and ligaments, which can lead to injuries such as non-contact ACL tears and other knee or ankle issues.

Stopping: Stopping accurately and efficiently requires both strength and stability. Proper technique is necessary to maintain balance and prevent injury while coming to a complete stop.

Change of Direction: This involves the quick and efficient shifting of body direction. It requires excellent coordination and spatial awareness, along with the ability to pivot or shift weight smoothly without losing balance or momentum.

Reacceleration: After changing direction, the ability to rapidly accelerate again is crucial. This phase demands explosive power and speed, relying heavily on fast-twitch muscle fibers to propel the body forward.

Quickness, which is very similar to agility in sport, refers to the ability of an athlete to execute rapid and explosive movements in any direction, enabling them to respond swiftly to dynamic game situations. This attribute is essential for athletes as it encompasses both physical speed and reaction time, allowing for instantaneous changes in direction, rapid acceleration, and agile maneuvering.

SAQ Training for Daily Life

Speed, Agility, and Quickness (SAQ) training isn't just for athletes; it can also be highly beneficial for the average person in daily life. By improving coordination and reaction time, SAQ training helps individuals perform everyday tasks more efficiently, such as quickly maneuvering through crowded areas or reacting swiftly to prevent a fall. Enhancing agility and quickness can also improve balance and stability, reducing the risk of injuries during routine activities. Moreover, the increased strength and cardiovascular fitness gained from SAQ training contribute to overall health and well-being, making daily movements easier and more enjoyable.

Conclusion

Speed, Agility, and Quickness (SAQ) training is indispensable for anyone looking to improve their performance across various sports and activities. It all begins with being strong and having the ability to break inertia. By incorporating specific drills and exercises, athletes can enhance their linear speed, agility, and quickness, leading to better performance and reduced injury risk. Additionally, SAQ training targets specific energy systems, such as the anaerobic and phosphagen systems, crucial for short bursts of intense activity. Regular SAQ training helps everyone move more efficiently and respond faster in sport and everyday life. 

Examples of SAQ Drills

Sprint Drills: 40-Yard Dash: Sprinting a short distance at maximum speed. This drill enhances acceleration and top-end speed, critical for both athletes and individuals looking to improve their quickness and reaction time.

Cone Drills: T-Drill: Set up four cones in a "T" shape. Start at the base of the "T," sprint to the middle cone, side shuffle to the right cone, side shuffle to the far left cone, return to the middle cone, and backpedal to the starting point. This drill improves agility, change of direction, and lateral quickness.

Ladder Drills: In-and-Outs: Using an agility ladder, quickly step both feet in and out of each square, moving laterally down the ladder. This drill enhances foot speed, coordination, and agility.

Plyometric Drills: Box Jumps: Jump onto and off a sturdy box, focusing on explosive power and quickness. This drill builds lower body strength and improves overall quickness and reaction time.

Deceleration Drill: Sprint and Stop: Sprint at maximum speed for a set distance (e.g., 20 meters) and then come to a complete stop as quickly as possible. This drill helps improve deceleration ability, which is essential for avoiding injuries and enhancing overall control during dynamic movements.