ACE PERSONAL TRAINER MANUAL | RESISTANCE TRAINING: PROGRAMMING AND PROGRESSIONS CHAPTER 10
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Figure 10-10 Horizontal chest pass
Figure 10-11 Supine vertical chest toss
Program Design for Improving Speed, Agility, and Reactivity Terms used to describe functional-movement speed include quickness, reactivity, and explosive strength. An individual’s ability to move quickly while simultaneously overcoming the forces imposed by his or her own body weight or an external load is determined by the rate of muscle shortening (or concentric action). Speed- strength is the ability to develop force at high velocities and relies on a person’s reactive ability. Speed-endurance refers to the ability of an individual to maintain maximal velocity over an extended time period, such as a sprinter running at all-out velocity for 20 seconds. Both speed-strength and speed-endurance are important components of agility training. A client’s reactive ability can be improved through training that applies explosive force to specific movements, such as the movements performed in speed and agility drills.
Agility training involves the components of acceleration, deceleration, and balance, and requires the client to control the center of mass (COM) over the base of support (BOS) while rapidly changing body position. Speed training incorporates moving rapidly from one point to another in the shortest timeframe possible. Speed and agility drills should be preceded by practice drills that are initially performed at submaximal speed to ensure proper technique.
