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