Building athletic speed, agility and quickness with the NASM-PES

对于与运动员合作的健身专业人员，了解给定运动员的特定发展需求对于增强其整体运动能力至关重要。改善这种情况的主要组成部分之一是速度，敏捷性和敏捷性（SAQ）的发展。

Speed- The rate of performance of an activity, such as a movement or action. More simply, how fast can you do something. In athletics, if you can do something faster than your opponent, you will be successful.

Agility- 由于外部刺激而不会失去速度而改变身体方向或位置的能力。运动员需要能够有效地对视觉，听觉和触觉提示做出反应，以操纵身体或物体。调整身体的方向或位置，以最小化至不降低总体执行速度将为运动员提供优势。

Quickness- 在短时间内执行运动技能的能力。在比赛中，能够在较短的时间内能够在较短的时间内表现技能的运动员将获得优势。

Developing SAQ is an imperative piece of the overall goals associated with performance enhancement. Therefore, it is important for the fitness professional to fully understand how to obtain appropriate SAQ adaptations for the athlete.

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这first step in this process is applying specific SAQ assessments. Different sports will require different types of assessments. The fitness professional must be able to identify which ones will be appropriate for their athlete, and determine how to apply the results effectively for programming. A basketball player may benefit from a Pro Lane Agility Drill (Figure 1) while a linebacker in football may be better assessed with the T-Drill (Figure 2). These both assess the agility of the athlete, however the execution of these drills provides sport specific movement patterns that will provide deeper insight to the abilities of the athletes.

Figure 1 Pro Lane Agility Drill

Figure 2 T-Drill

Once the assessments are complete and a full understanding of the sport requirements are put in place, programming for SAQ can begin. Athletes, overall, will be advanced in their body control and ability to move. While it is important to evaluate their ability to perform these exercises correctly, often times the athletes will be advanced enough to perform high levelSAQ drills. Utilizing assisted and resisted drills for sprinting techniques through bands, sleds and parachutes will be one way to build speed. Advanced ladder drills such as the Ali crossover (Figure 3) or the W-weave (Figure 4) will become important for development of agility. Partner mirror drills is also a proven technique that the fitness professional can use to develop quickness for the athlete (Figure 5).

Figure 3 Ali Crossover

Figure 4 W-Weave

图5合作镜训练

这fitness professional will also need to understand the implementation of the acute variables for the overall design of the SAQ program for the athlete. Each phase of the NASM Optimum Performance Training™ (OPT™) model focuses on different adaptations for the athlete, including SAQ training. The stabilization level will focus on the stability of the athlete and their ability to execute these movements properly. The Strength level has a focus of increased speed of execution and change of direction, while still performing predictable patterns of movement. The Power level will focus on the performance of game speeds while having drills that are low predictability (Figure 6).

Figure 6 NASM OPT Model for SAQ

最终，适用于运动员的SAQ编程必须针对这项运动，并在运动员所在的同时还要研究他们的整体目标发展。这nasm-pesprovides the information necessary to successfully develop an athlete and prepare them for the next level of competition.