Power and AgilityPower and Agility

SharksSharks

Power Power

Power is the combination of strength Power is the combination of strength and speed.and speed.

Power is very important in explosive events;Power is very important in explosive events;

Power can only last for a few seconds. Power can only last for a few seconds.

The Effects of Power on The Effects of Power on PerformancePerformance

In many activities power is required; In many activities power is required; for example, in the long jump and for example, in the long jump and shot putt in athleticsshot putt in athletics. It is also needed . It is also needed in different kicking and striking actions; for in different kicking and striking actions; for example, kicking for distance in rugby and example, kicking for distance in rugby and batting in softball. batting in softball.

In your SG course give examples of In your SG course give examples of skills in different team and individual skills in different team and individual activities, which require power?activities, which require power?

Measuring powerMeasuring power

There are various standard tests for There are various standard tests for measuring power. In both of these tests measuring power. In both of these tests explosive power is created by powerful leg explosive power is created by powerful leg muscles. muscles.

Power can be improved by undertaking a Power can be improved by undertaking a training programme. This would include training programme. This would include speed work and exercises to improve the speed work and exercises to improve the strength of muscles. strength of muscles.

Training to Improve your PowerTraining to Improve your Power

Explosive power is best improved by Explosive power is best improved by increasing strengthincreasing strength in the main muscles in the main muscles used for different activities and by used for different activities and by completing exercises requiring speed. completing exercises requiring speed.

One method of training to improve power in One method of training to improve power in Plyometric Training:Plyometric Training:

Plyometric TrainingPlyometric TrainingPlyometrics is a form of exercise which links Plyometrics is a form of exercise which links strength with speed of movement. strength with speed of movement.

There are two phases of muscle contraction during There are two phases of muscle contraction during the running or jumping motion. Muscles go the running or jumping motion. Muscles go through a through a stretch (eccentric) phasestretch (eccentric) phase and a and a contraction (concentric) phasecontraction (concentric) phase. .

Very simply, plyometric exercises train your Very simply, plyometric exercises train your muscles to store more elastic energy during the muscles to store more elastic energy during the eccentric (lowering/stretching) phase. This is eccentric (lowering/stretching) phase. This is achieved by the rapid and intense jumps done in a achieved by the rapid and intense jumps done in a typical plyometrics workout.typical plyometrics workout.

Progressively Overload Power Progressively Overload Power TrainingTraining

F.I.D.F.I.D.

((FF)REQUENCY – )REQUENCY – How often you How often you train each weektrain each week

• Increase the amount of times in a Increase the amount of times in a week you train week you train e.g.. from 3 to 4e.g.. from 3 to 4..

F.I.D.F.I.D.

((II)ntensity -)ntensity -How hard you work in How hard you work in each session in each each session in each sessionsession

• Jump from higher platformsJump from higher platforms• Do more jumpsDo more jumps• Reduce rest timesReduce rest times

Progressively Overload Power Progressively Overload Power TrainingTraining

F.I.D.F.I.D.

((DD)uration -)uration - How long you work forHow long you work for

• Increase the amount of time a training Increase the amount of time a training session last thus increasing the session last thus increasing the amount of work you do in a training amount of work you do in a training session session e.g.. 30 mins to 35 mins.e.g.. 30 mins to 35 mins.

Progressively Overload Power Progressively Overload Power TrainingTraining

Monitoring the Effectiveness of Monitoring the Effectiveness of Power TrainingPower Training

It is important to monitor training:

• To avoid over-training

• To see if your training is working

One way to see if your training is working is to re-test yourself (Standing Broad Jump) after so many weeks of training.

Appropriate training methods will have a positive effect on performance levels specific to the activity

The Effects of Increased Power The Effects of Increased Power on the Bodyon the Body

There are many performance benefits of improved power. Some of these benefits will be specific to different activities, but in general improved power should ensure you have the capacity to complete actions which require co-ordination.

Think of an activity where power is needed. Give 4 examples of how increased power would benefit your performance.

Skill Related FitnessSkill Related Fitness

Aspects of skill related fitness Aspects of skill related fitness include:include:

• AgilityAgility• Reaction timeReaction time• BalanceBalance• Co-ordinationCo-ordination

AgilityAgility Agility is the ability to mover the body Agility is the ability to mover the body quickly and precisely.quickly and precisely. Agility requires Agility requires both flexibility and speed.both flexibility and speed.

In most activities it is an advantage to be In most activities it is an advantage to be agile; e.g.., agile; e.g.., when avoiding a tackle in when avoiding a tackle in rugby, dribbling at speed in indoor rugby, dribbling at speed in indoor hockey or reaching a low net shot in hockey or reaching a low net shot in badminton.badminton.

Improved agility will help you react quickly in Improved agility will help you react quickly in ways which are often unexpected.ways which are often unexpected.