Power and Agility

1. Power and Agility Sharks

2. Power Power is the combination of strength and speed. Power is very important in explosive events; Power can only last for a few seconds.

3. The Effects of Power on Performance In many activities power is required; for example, in the long jump and shot putt in athletics. It is also needed in different kicking and striking actions; for example, kicking for distance in rugby and batting in softball. In your SG course give examples of skills in different team and individual activities, which require power?

4. Measuring power There are various standard tests for measuring power. In both of these tests explosive power is created by powerful leg muscles. Power can be improved by undertaking a training programme. This would include speed work and exercises to improve the strength of muscles.

5. Training to Improve your Power Explosive power is best improved by increasing strength in the main muscles used for different activities and by completing exercises requiring speed. One method of training to improve power in Plyometric Training:

6. Plyometric Training Plyometrics is a form of exercise which links strength with speed of movement. There are two phases of muscle contraction during the running or jumping motion. Muscles go through a stretch (eccentric) phase and a contraction (concentric) phase. Very simply, plyometric exercises train your muscles to store more elastic energy during the eccentric (lowering/stretching) phase. This is achieved by the rapid and intense jumps done in a typical plyometrics workout.

7. Progressively Overload Power Training F.I.D. (F)REQUENCY – How often you train each week • Increase the amount of times in a week you train e.g.. from 3 to 4.

8. Progressively Overload Power Training F.I.D. (I)ntensity - How hard you work in each session in each session • Jump from higher platforms • Do more jumps • Reduce rest times

9. Progressively Overload Power Training F.I.D. (D)uration - How long you work for • Increase the amount of time a training session last thus increasing the amount of work you do in a training session e.g.. 30 mins to 35 mins.

10. Monitoring the Effectiveness of Power 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

11. The Effects of Increased Power on 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.

12. Skill Related Fitness Aspects of skill related fitness include: • Agility • Reaction time • Balance • Co-ordination

13. Agility Agility is the ability to mover the body quickly and precisely. Agility requires both flexibility and speed. In most activities it is an advantage to be agile; e.g.., when avoiding a tackle in rugby, dribbling at speed in indoor hockey or reaching a low net shot in badminton. Improved agility will help you react quickly in ways which are often unexpected.