NASM SAQ Training: Gait, Sprint Mechanics & Drills

What are the two main phases of the gait cycle?

Stance phase and swing phase

What percentage of the gait cycle is spent in the stance phase during running?

40%

What is the term for the phase when both feet are on the ground?

Double-limb support

What is the term for the phase when only one foot is on the ground?

Single-limb support

What are the sub-phases of the stance phase in the walking gait cycle?

Initial contact, loading response, mid-stance, terminal stance, pre-swing

What are the sub-phases of the swing phase in the walking gait cycle?

Initial swing, mid-swing, terminal swing

What is the role of proper running mechanics?

To maximize force generation through biomechanical efficiency

What is front side triple flexion in running?

Knee flexion, hip flexion, and ankle dorsiflexion

What is backside triple extension in running?

Knee extension, hip extension, and ankle plantar flexion

What is the purpose of over-speed training?

To accelerate an athlete to an unaccustomed speed with force-specific adaptation

What are examples of over-speed drills?

Downhill running and band-assisted sprinting

What is the purpose of resisted speed drills?

To improve force production during the drive phase of the running stride

What are some types of resisted speed drills?

Weighted vest, sled push/pull, uphill running, and partner-resisted drills

What is the significance of neutral hips in running technique?

To maintain balance and proper posture during running

What is the effect of overstriding in running?

It can lead to knee and joint pain

What is the recommended frequency for SAQ training sessions?

2-3 sessions per week with 48 hours of rest between sessions

What is the recommended duration for SAQ training sessions?

15-25 minutes

What is the purpose of agility training?

To enhance deceleration capabilities, dynamic flexibility, postural control, core strength, and proprioception

What does quickness involve in the context of SAQ training?

The ability to assess stimuli and provide an appropriate physical response as fast as possible

What is the significance of the kinetic chain checkpoints during running?

To ensure proper body alignment and reduce the risk of injury

What is the recommended work/rest ratio for speed of movement drills in the stabilization phase?

1:3

What is the recommended work/rest ratio for speed of movement drills in the strength phase?

1:5

What is the recommended work/rest ratio for speed of movement drills in the power phase?

1:5

What is the importance of maintaining a slight forward torso lean during acceleration?

It helps optimize speed and efficiency during the running phase

What should the head position be during maximal velocity running?

In line with the LPHC and legs, without excessive forward jutting