Katelin MackenCollege Athletes

Benefits of Speed and Agility Exercises

Increase efficiency for athlete to use less energy Improve athletes form and body control Increase enzyme production. Calories and energy store

more in muscles than fat . Used for higher intensity sports, i.e.: Track, soccer, football,

field hockey, etc.

Speed and Agility

Speed and Agility Equipment

Running Parachute- Power/ Speed Resistance

Exercises using no equipment Body weight exercises Can improve balance and motor skills Strengthen tendons and ligaments around muscle

Calisthenics

Exercises that cause jumps/explosiveness Dynamic resistance exercises Rapidly stretch and shorten muscle Increase muscular power

Plyometrics

Speed and agility exercises more important in off season Nervous system needs time to adjust to new motor skills Agility speed and form improves over time with high reps Takes weeks or months to see difference

Neurological Awareness

Speed And Agility Equipment

Agility ladder

Speed and quickness; improve foot movement

Neuromuscular Adaptation Agility training skills are personally related to your sport It directly uses the neuromuscular system because it is at the

intensity and speed of your sport.

Improved Athleticism Increase body control through concentrated muscle strain and

movement Creating body control helps athletes move fast Improves movement in joints, tendons, neck, back, etc.= Improved

posture

Key Benefits of Agility Training

Speed and Agility Equipment

Safety Sleeve Elastic- lead runner force trailing runners stride to increase or speed up

Vertical Jump- power in athletes muscles

Injury Prevention & Decreased Rehabilitation Time By controlling body movement and improving joint & tendon

stability= decrease in sports injury Body is better prepared for awkward movements that can happen

during game time Athlete will have more neurological awareness and understand

how their body moves while initiating agility moves during practice

Key Benefits of Agility Training

Speed and Agility Equipment

Sled=

Speed resistance

Strength vs. Agility

College Athletes= Poor Diet Diet and performance go hand in hand

Nutrition for Optimal Performance

Carbs= #1 energy source I.e.- Whole grains, brown rice, sweet potatoes, squash, bread Increase recovery and replenish glycogen levels Gatorade and Water during and after practice

Energy Sources

Fat= 2nd energy source I.e.- Olive oil, natural peanut butter, avocados, low fat milk, low fat

cheese

Protein= 3rd energy source; but will be used as energy is 1st two are neglected I.e.= Lean beef, fish, chicken, lean turkey, tofu

Energy Sources

Controls body movement Improves form Strengthens joints, muscular, and ligaments Strengthens neurological awareness Improves speed and promotes efficiency

Benefits of Speed and Agility

http://www.fitday.com/fitness-articles/fitness/cardio/the-benefits-of-sprinting-and-speed-training.html

http://www.bodybuilding.com/fun/wotw2.htm http://www.performbetter.com/webapp/wcs/stores/servlet/PB

OnePieceView?storeId=10151&languageId=-1&pagename=347

http://www.webmd.com/fitness-exercise/guide/plyometrics-exercise-workouts

Bibliography