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Quickness- “The ability of the CNS to contract, relax, or control muscle function without involvement of any preliminary stretch” (Siff, 2004, p. 133)
Quickness gets measured by one’s reaction time. Reaction time is the time between stimulus and the initiation of movement (Siff, 2004, p. 133).
Examples of quickness include single and repeated tasks. A single task could be executing a single punch in boxing and a repeated would be dribbling a soccer ball (Siff, 2004, 134).
Reactive ability- “The neuromuscular ability to generate explosive force, a quality which relies on both preliminary stretch hand rapidity of reaction” (Siff, 2004, p. 134).
Reactive ability is highly dependent on the ability to display powerful driving force after an intense mechanical muscular stretch (Siff, 2004, 134).
Reactive ability is a specific neuromuscular characteristic which can be improved through training (Sif, 2004, p.136)
It is very easy to see a major difference in the two is the factor of the load and the need of muscular stretching in reactive ability.
Quickness seems more basic because it is based on one’s ability to initiate an unloaded movement as quickly as possible once a stimulus has been introduced.
Reactive ability uses the intense stretch to increase strength potential and with one’s reaction can turn it into kinetic energy.
Both require a stimulus and a reaction from an individual. For quickness, it may just be seeing a punch coming at you in boxing and avoiding the punch. For reactive ability, it may be a triple jumper using the muscular strength and reaction of contact with the ground to turn potential energy into kinetic energy.
In training, we use the consecutive broad jump to increase reactive ability to decrease the amount of time our feet contact the ground. We use quickness during our wall drill with the coach yelling “go” (stimulus) to alternate knee up leg and driving leg (initiation of movement), the athlete must initiate the movement as quickly as possible after hearing the word “go” (reaction time). We can use training to improve both and we could even integrate them into the same exercise as long as it doesn’t put the athlete at high risk of injury.
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I have had the most trouble with my soldiers understanding how to sit back into the squat. they all initiate the squat with just their knees and they track way over the foot. I took them all over to the lifting platform and had them stand on the edge with their feet halfway off. Then, I set them free and simply said “Squat”. two main things happened, they either fell forward because they squated the same as before or they sat back and loaded the hamstrings. Now I make them go back to that as a warm up when I see them fucking it all up. this limitation is short lived for most once they start developing the neuromuscular efficiency. Personally, as a coach, I still see things which I know is not right, with a squat, but cannot pinpoint where it is originating from or I do know what is wrong but I have trouble articulating and cueing how to fix it. Driving the knees and hips back to create a vertical shin angle and load the hamstrings is one example. I’ll tell them hips and knees back or I’ll tell them to try to touch the back of their knee to the wall. I’m more than open to other tactics and techniques for cueing and instructing.
A barrier I face is Soldiers not giving a crap about the form and only the weight on the bar. I fixed this by started every single soldier with the bar on all of their lifts. I think I have actually been decently lucky I have never had anyone directly resist or question the methods of the PA Squat.
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We can also look at utilizing the novice window as our foundation to build athleticism. John mentioned multiple time’s it is possible to train athleticism. But to teach it we must use the chunking method. Basically, breaking down the language of movement into understandable and fundamental parts then continuously building on them over time. In other words, our planes and axis become primal movement, our primal movements become combined, we stress primal movements and the combined primals, and we continue to grow and practice our “dictionary” of movement over time to create a level of athleticism on the continuum.
Circling back to the novice effect, our ability to develop the BLoS in an athlete will make them more trainable. In turn, enhancing our ability, as a coach, to impose the specific demands to accelerate toward athleticism.
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@chobbs has a nice point with linking single joint assessments are quite erroneous because it is rare we use only one joint for a task.
Another limitation that was pointed out was muscle action is completely task dependent (Siff, 2004, p.199). One assessment may be irrelevant for a certain population and completely relevant for another, dependent on the task/sport. We work mostly with athletes so PA uses an assessment that challenges primal movement patterns. this is relevant to the athlete’s task and we use movement in and out of position to find limitations and dysfunction.
Where the coach comes in is being able to find the most relevant and beneficial assessment to the athletes sport and allowing the coach to find the limitations and dysfunction to correct them.
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Deadbug
• Work head to toe
• Press neck into ground to get double chin
• Frankenstein arms
• Running work=palms in, bar work =palms down
• Posterior rotation to press pelvis into the ground
• Paint the spine onto the ground
• Flex quads
• Slight internal rotation in hips
• Toes point forward
• Dorsiflex and pull shoe laces to knees
• Lift legs to the point where hamstring flexibility is challenged but not compromised
• Females don’t have much problem
• When dropping arm, try to have bicep touch the ear
• Drive heels to the sky
• Make the athlete aware of what they are feeling
• Imbalances lead to injury
• Remember to breathe and maintain posture
• Watch for differences in limb to limb
• External rotation when dropping leg=tight hips
• External rotation in leg on the way up=weakness
• When lowering legs together go down and keep back on the ground, if your back comes off the ground don’t go that low
Spiderman
• Combining step-up and lunge
• Push up position
• Feet wider than squat stance
• Step leg to outside on hand
• Keep knee on in-step
• Once front leg is set straighten the back knee
• Challenge hip stability by taking away a point of contact
• Bending at elbow on the same side as the front leg
• Keep Deadbug posture in the back
• Keep hip position and rotate upper body separating hips from shoulders
• Get straight line from hand to hand
• Reach with palm
• Continue to internally rotate front hip
• Active Hamstring should be stabilizing the knee
• Don’t let hips externally rotate
Seesaw
• Standing up tall with Deadbug position
• Hug the world position with arms
• Short rib cage
• Balance onto one leg
• Internal rotation of elevated leg
• Slight bend in stable knee
• Lead with elevated heel sending it backward
• Torso gets as low as heel gets high
• Flat hip shelf
• Grab the ground with the big toe active feet
• Get into active hamstring
• Recognize imbalance between right and left
• Bicep curl for the hamstring to return home
• When you feel you’re about to fail don’t just give up finish the movement -
https://www.youtube.com/watch?v=peto4Pm7P4Y&feature=youtu.be
I’m upset with myself for having a busy week at work and not being able to rehearse this. I must have said “so” about 99 times.
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I chose to use an assessment we use in the Army the Army Physical Fitness Test… Shocker, I know.
I will go over the standards, benefits and barriers to this assessment.
First are the standards. You can find pictures in Appendix A of FM 7-22. If you google it, you’ll find it.
APFT OVERVIEW A-1. The APFT provides a measure of upper and lower body muscular endurance. It is a performance test that indicates a Soldier’s ability to perform physically and handle his or her own body weight. Army Physical Fitness Test standards are adjusted for age and physiological differences between the genders.
FITNESS STANDARDS A-2. The APFT consists of push-ups, sit-ups, and a 2-mile run—done in that order—on the same day. Soldiers are allowed a minimum of 10 minutes and a maximum of 20 minutes rest between events. All three events must be completed within two hours. The test period is defined as the period of time that elapses from the start to the finish of the three events (from the first push-up performed to the last Soldier crossing the finish line of the 2-mile run event).
A-3. In accordance with AR 350-1, all Soldiers must attain a score of at least 60 points for each event and an overall score of at least 180 points. Soldiers in BCT must attain 50 points in each event and an overall score of 150 points. The maximum score a Soldier can attain on the APFT is 300 points. The use of extended scale scoring IS NOT authorized.
Push up performance measures:
“THE PUSH-UP EVENT MEASURES THE ENDURANCE OF THE CHEST, SHOULDER, AND TRICEPS MUSCLES. ON THE COMMAND, ‘GET SET’, ASSUME THE FRONT-LEANING REST POSITION BY PLACING YOUR HANDS WHERE THEY ARE COMFORTABLE FOR YOU. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART (MEASURED BETWEEN THE FEET). WHEN VIEWED FROM THE SIDE, YOUR BODY SHOULD FORM A GENERALLY STRAIGHT LINE FROM YOUR SHOULDERS TO YOUR ANKLES. ON THE COMMAND ‘GO’, BEGIN THE PUSH-UP BY BENDING YOUR ELBOWS AND LOWERING YOUR ENTIRE BODY AS A SINGLE UNIT UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND. THEN, RETURN TO THE STARTING POSITION BY RAISING YOUR ENTIRE BODY UNTIL YOUR ARMS ARE FULLY EXTENDED. YOUR BODY MUST REMAIN RIGID IN A GENERALLY STRAIGHT LINE AND MOVE AS A UNIT WHILE PERFORMING EACH REPETITION. AT THE END OF EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF REPETITIONS YOU HAVE COMPLETED CORRECTLY. IF YOU FAIL TO KEEP YOUR BODY GENERALLY STRAIGHT, TO LOWER YOUR WHOLE BODY UNTIL YOUR UPPER ARMS ARE AT LEAST PARALLEL TO THE GROUND, OR TO EXTEND YOUR ARMS COMPLETELY, THAT REPETITION WILL NOT COUNT, AND THE SCORER WILL REPEAT THE NUMBER OF THE LAST CORRECTLY PERFORMED REPETITION.” “IF YOU FAIL TO PERFORM THE FIRST 10 PUSH-UPS CORRECTLY, THE SCORER WILL TELL YOU TO GO TO YOUR KNEES AND WILL EXPLAIN YOUR DEFICIENCIES. YOU WILL THEN BE SENT TO THE END OF THE LINE TO BE RETESTED. AFTER THE FIRST 10 PUSH-UPS HAVE BEEN PERFORMED AND COUNTED, NO RESTARTS ARE ALLOWED. THE TEST WILL CONTINUE, AND ANY INCORRECTLY PERFORMED PUSH-UPS WILL NOT BE COUNTED. AN ALTERED, FRONT-LEANING REST POSITION IS THE ONLY AUTHORIZED REST POSITION. THAT IS, YOU MAY SAG IN THE MIDDLE OR FLEX YOUR BACK. WHEN FLEXING YOUR BACK, YOU MAY BEND YOUR KNEES, BUT NOT TO SUCH AN EXTENT THAT YOU ARE SUPPORTING MOST OF YOUR BODY WEIGHT WITH YOUR LEGS. IF THIS OCCURS, YOUR PERFORMANCE WILL BE TERMINATED. YOU MUST RETURN TO, AND PAUSE IN, THE CORRECT STARTING POSITION BEFORE CONTINUING. IF YOU REST ON THE GROUND OR RAISE EITHER HAND OR FOOT FROM THE GROUND, YOUR PERFORMANCE WILL BE TERMINATED. YOU MAY REPOSITION YOUR HANDS AND/OR FEET DURING THE EVENT AS LONG AS THEY REMAIN IN CONTACT WITH THE GROUND AT ALL TIMES. CORRECT PERFORMANCE IS IMPORTANT. YOU WILL HAVE TWO MINUTES IN WHICH TO DO AS MANY PUSH-UPS AS YOU CAN. WATCH THIS DEMONSTRATION.”
Sit Up Performance measures:
“THE SIT-UP EVENT MEASURES THE ENDURANCE OF THE ABDOMINAL AND HIP-FLEXOR MUSCLES. ON THE COMMAND ‘GET SET’, ASSUME THE STARTING POSITION BY LYING ON YOUR BACK WITH YOUR KNEES BENT AT A 90-DEGREE ANGLE. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART (MEASURED BETWEEN THE FEET). ANOTHER PERSON WILL HOLD YOUR ANKLES WITH THE HANDS ONLY. NO OTHER METHOD OF BRACING OR HOLDING THE FEET IS AUTHORIZED. THE HEEL IS THE ONLY PART OF YOUR FOOT THAT MUST STAY IN CONTACT WITH THE GROUND. YOUR FINGERS MUST BE INTERLOCKED BEHIND YOUR HEAD AND THE BACKS OF YOUR HANDS MUST TOUCH THE GROUND. YOUR ARMS AND ELBOWS NEED NOT TOUCH THE GROUND. ON THE COMMAND, ‘GO’, BEGIN RAISING YOUR UPPER BODY FORWARD TO, OR BEYOND, THE VERTICAL POSITION. THE VERTICAL POSITION MEANS THAT THE BASE OF YOUR NECK IS ABOVE THE BASE OF YOUR SPINE. AFTER YOU HAVE REACHED OR SURPASSED THE VERTICAL POSITION, LOWER YOUR BODY UNTIL THE BOTTOM OF YOUR SHOULDER BLADES TOUCH THE GROUND. YOUR HEAD, HANDS, ARMS OR ELBOWS DO NOT HAVE TO TOUCH THE GROUND. AT THE END OF EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF SIT-UPS YOU HAVE CORRECTLY PERFORMED. A REPETITION WILL NOT COUNT IF YOU FAIL TO REACH THE VERTICAL POSITION, FAIL TO KEEP YOUR FINGERS INTERLOCKED BEHIND YOUR HEAD, ARCH OR BOW YOUR BACK AND RAISE YOUR BUTTOCKS OFF THE GROUND TO RAISE YOUR UPPER BODY, OR LET YOUR KNEES EXCEED A 90-DEGREE ANGLE. IF A REPETITION DOES NOT COUNT, THE SCORER WILL REPEAT THE NUMBER OF YOUR LAST CORRECTLY PERFORMED SIT-UP. IF YOU FAIL TO PERFORM THE FIRST 10 SIT-UPS CORRECTLY, THE SCORER WILL TELL YOU TO ‘STOP’ AND WILL EXPLAIN YOUR DEFICIENCIES. YOU WILL THEN BE SENT TO THE END OF THE LINE TO BE RE-TESTED. AFTER THE FIRST 10 SIT-UPS HAVE BEEN PERFORMED AND COUNTED, NO RESTARTS ARE ALLOWED. THE TEST WILL CONTINUE, AND ANY INCORRECTLY PERFORMED SIT-UPS WILL NOT BE COUNTED. THE UP POSITION IS THE ONLY AUTHORIZED REST POSITION. “IF YOU STOP AND REST IN THE DOWN (STARTING) POSITION, THE EVENT WILL BE TERMINATED. AS LONG AS YOU MAKE A CONTINUOUS PHYSICAL EFFORT TO SIT UP, THE EVENT WILL NOT BE TERMINATED. YOU MAY NOT USE YOUR HANDS OR ANY OTHER MEANS TO PULL OR PUSH YOURSELF UP TO THE UP (REST) POSITION OR TO HOLD YOURSELF IN THE REST POSITION. IF YOU DO SO, YOUR PERFORMANCE IN THE EVENT WILL BE TERMINATED. CORRECT PERFORMANCE IS IMPORTANT. YOU WILL HAVE TWO MINUTES TO PERFORM AS MANY SIT-UPS AS YOU CAN. WATCH THIS DEMONSTRATION.”
2 Mile Run performance standards:
“THE 2-MILE RUN MEASURES YOUR AEROBIC FITNESS AND ENDURANCE OF THE LEG MUSCLES. YOU MUST COMPLETE THE RUN WITHOUT ANY PHYSICAL HELP. AT THE START, ALL SOLDIERS WILL LINE UP BEHIND THE STARTING LINE. ON THE COMMAND ‘GO’, THE CLOCK WILL START. YOU WILL BEGIN RUNNING AT YOUR OWN PACE. TO RUN THE REQUIRED TWO MILES, YOU MUST COMPLETE THE REQUIRED 2-MILE DISTANCE (DESCRIBE THE NUMBER OF LAPS, START AND FINISH POINTS, AND COURSE LAYOUT). YOU ARE BEING TESTED ON YOUR ABILITY TO COMPLETE THE TWO-MILE COURSE IN THE SHORTEST TIME POSSIBLE. ALTHOUGH WALKING IS AUTHORIZED, IT IS STRONGLY DISCOURAGED. IF YOU ARE PHYSICALLY HELPED IN ANYWAY (FOR EXAMPLE, PULLED, PUSHED, PICKED UP AND/OR CARRIED), OR LEAVE THE DESIGNATED RUNNING COURSE FOR ANY REASON, THE EVENT WILL BE TERMINATED. IT IS LEGAL TO PACE A SOLDIER DURING THE TWO-MILE RUN AS LONG AS THERE IS NO PHYSICAL CONTACT WITH THE PACED SOLDIER AND IT DOES NOT PHYSICALLY HINDER OTHER SOLDIERS TAKING THE TEST. THE PRACTICE OF RUNNING AHEAD OF, ALONG SIDE OF, OR BEHIND THE TESTED SOLDIER WHILE SERVING AS A PACER IS PERMITTED. CHEERING OR CALLING OUT THE ELAPSED TIME IS ALSO PERMITTED. THE NUMBER ON YOUR CHEST IS FOR IDENTIFICATION. YOU MUST MAKE SURE IT IS VISIBLE AT ALL TIMES. TURN IN YOUR NUMBER WHEN YOU FINISH THE RUN AND GO TO THE AREA DESIGNATED FOR RECOVERY. DO NOT STAY NEAR THE SCORERS OR THE FINISH LINE AS THIS MAY INTERFERE WITH TESTING.”
Benefits:
The benefit to administering this test is the lack of equipment makes administration easy. Other than administrative things, I find it hard to identify many other benefits.Barriers:
This assessment is supposed to measure one’s physical fitness. A major barrier we see all the time is the scoring standards between genders. A minimum passing score for a 22-26-year-old male is 40 push ups. For the minimum passing score of a female in the same age group is 17 push ups. That is a huge difference even with physiological differences in gender considered. the test allows for poor movement patterns for Soldiers to gain an advantage over the system. We see soldiers with super wide hand placement on their push-ups to try and gain an advantage so they don’t have to move their body as much the flex and extend the elbow. even though they make a good effort to make it level across the army, we still have environmental factor affecting Soldier’s performances. One I see all the time in Colorado is the altitude. New Soldiers to the post have a hard time adjusting and in effect they have their run time decrease. -
Dennis makes a good point on athleticism having its instances. We spend countless hours training and practicing for split seconds for opportunity. I wouldn’t say without question the “it” factor can be developed in the gym but we certainly can build the skills and competence in the gym to give the athlete the opportunity.
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It’s hard to add anything after JW’s quote. That is the connection in a nutshell. You made a nice point of being able to alter and adapt athleticism towards the demands of the sport. that is an important point.
I have been kind of holding on to the question assuming I would run across it in the reading but have not yet. What is the definition of replication of speed?
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I agree and I’d also believe it.
I have met more people in this industry who don’t know what they fuck they are doing than people who do. It’s frusterating but that’s why we’re here learning, to be able to battle the bull shit.
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@train608 I would assume people didn’t fix RG3 because they either didn’t know or they saw how great of an athlete he was and didn’t want to be the guy who fixes him and sees his vert decrease. I had a football coach tell me once “you don’t want to be the guy who makes Ted Williams a .200 hitter”. Pretty much saying if it ain’t broke don’t fix it.
@chobbs I agree the combine is overrated. we see athletes not get invited or do poorly still have a successful career. People once said Jerry Rice was too slow when he only ran a 4.5. Then we see the Raiders get super geeked out on the numbers and take athletes like Jamarcus Russell, Hayward-Bey, and Bruce Campbell who lit up the combine and fail miserably.
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You beat me to it. Probably the most well know movement assessment out there. It was the only one we ever talked about back at ASU. Most of my upper division professors were editors for ACSM so that’s what they always taught from. We had a teaching assisstant, who didn’t know shit, teach us the FMS in school. We all had to do it ourselves and I couldn’t help but think “this is fucking stupid”. It’s a cool way to sell people bull shit and make them attend a cert but it feels like they’re just stealing people’s money. I remember the assessment is suppose to lead you into “corrective” exercises to use to program. Dave made the important point that it is easy to fix yourself on the movement in less than 5 mins and pass the test because they never teach you how to do it.
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I like the bonus answer you put in there. I was a person who did the amateur progression prior to attending a seminar and without a knowledgeable coach. For that reason, my movement patterns were not to the power athlete standards. Just like John said in the video, a person can have a base level of strength and still be an amateur because they have not trained from the perspective power athlete views training. Those people will have the sensitive egos. So it will be a process of “slow and consistent mental manipulation, just like anal”, the “Brofessor” lol, to advance them to a trained athlete by power athlete standards.
