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seifullaah73

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SAQ drills
« on: September 19, 2011, 09:57:21 am »
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I was reading the No Bull Speed Manual and it is really helpful in understanding and one of the tests was to draw a line and standing with 2 feet jump back and forth over the line, you should be able to get 60 jumps; counting one jump forward as 1 and 1 jump back as 2 and so on, and with one leg should get 30-40.
with 2 leg i got 46 and for the 1 leg i got about 50.

so i think i am heavy footed, so kelly B recommended me doing some SAQ drills.

speed,agility and quickness drills.

so before i can progress i need to become light footed.
so if someone could help me set up a routine would be great.

Quote
1b. You lack coordination or you're just heavy footed? This probably means
you just never learned to move efficiently as a youngster and you need to spend
time doing that. This means you should probably spend quite a bit of time
developing the capacity to move lighter on your feet. Break out the jump rope,
agility ladder, SAQ (speed, agility and quickness) type drills, and other basic
lower intensity plyometric and agility type drills.

so i was thinking

any 3 days of the week with atleast 1 day rest inbetween

ankle rotations
hip flexor stretch
ipsoas stretch
glute bridge
Dynamic warm up

not sure for the drills to do for speed, agilty and quickness not together but one for each one for all doesn't matter
thanks

« Last Edit: September 19, 2011, 09:58:58 am by seifullaah73 »
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: SAQ drills
« Reply #1 on: September 19, 2011, 01:39:26 pm »
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Quote from: seifullaah73 on September 19, 2011, 09:57:21 am
I was reading the No Bull Speed Manual and it is really helpful in understanding and one of the tests was to draw a line and standing with 2 feet jump back and forth over the line, you should be able to get 60 jumps; counting one jump forward as 1 and 1 jump back as 2 and so on, and with one leg should get 30-40.
with 2 leg i got 46 and for the 1 leg i got about 50.

in what period of time?


Quote from: seifullaah73 on September 19, 2011, 09:57:21 am
so i was thinking

any 3 days of the week with atleast 1 day rest inbetween

ankle rotations
hip flexor stretch
ipsoas stretch
glute bridge
Dynamic warm up

you can do these things every day and it wouldn't be a bad idea to do so. hell, you can do ankle rotations 50 times a day. but what does it have to do with agility? you certainly don't need a day of rest on account of these.

Quote from: seifullaah73 on September 19, 2011, 09:57:21 am
not sure for the drills to do for speed, agilty and quickness not together but one for each one for all doesn't matter
thanks



how about jumping back and forth across a line as quickly as possible, in a specific period of time, then repeating that over a period of several months while trying to improve your performance each time?
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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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seifullaah73

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Re: SAQ drills
« Reply #2 on: September 19, 2011, 01:59:56 pm »
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sorry, my mistake

i was told to see how much jumps as explained in my previous post i could do in 10 seconds. so how many jumps i could perform back and forth over the line in 10 seconds.

the thing about the ankle rotation and the other things are just the warm up routine.
« Last Edit: September 19, 2011, 02:01:32 pm by seifullaah73 »
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: SAQ drills
« Reply #3 on: September 19, 2011, 02:31:37 pm »
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so everyday do

warm up

ankle rotations x 50
hip flexor stretch
ipsoas stretch
glute bridge

as for the speed,agility and quickness drills i will do 3 times a week
i was thinking what you said

day 1, day 3 and day 5
2 leg line jumps 2 x stop until speed drops
single leg jumps 2 x stop until speed drops
snake drills running in and out of cones 1 meter apart x 2
jump roping, 2 leg, 1 leg, alternate try to progress using ankle weights 2 x (3 x 10 each pattern) cycle
ladder drills, run through,1feet,2feet, icky shuffle 1 feet, 2 feet, backwards alot of different combinations
flying 30m set a cone where max velocity should be achieved and 30m from there another cone on how long speed should be maintained.

or should i split it like day 1 agility, speed
day 2 speed
day 3 speed and quickness

thanks
« Last Edit: September 20, 2011, 08:20:11 am by seifullaah73 »
Logged
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

LBSS

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Re: SAQ drills
« Reply #4 on: September 19, 2011, 04:32:53 pm »
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don't go until fatigue or until failure. if you want to get faster at something, the rule of thumb is do it fast or don't do it at all. either set a (short) time limit for each set, or do each set until speed drops off AT ALL.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

seifullaah73

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Re: SAQ drills
« Reply #5 on: September 20, 2011, 08:20:36 am »
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Fixed.
Thanks for the tips, will start that soon.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

TKXII

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Re: SAQ drills
« Reply #6 on: September 25, 2011, 11:55:38 pm »
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10 seconds?? for 50 jumps on one foot? THat's not possible yo.

What about core issues? Jumping back and forth with two feet probably invovles the abs way more than on one foot to constantly lift the legs
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"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf
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