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Training methods for skill-related fitness components - Coggle Diagram
Training methods for skill-related fitness components
Agility training methods
Improving agility
Agility can not only be improved by
agility training drills
, but also by improving the following elements:
speed, balance, power
and
coordination
Agility
The ability of a sports performer to
quickly
and precisely
move
or
change
direction without losing
balance
or
time
Influenced by
body balance, coordination
, the position of the
centre of gravity
,
running speed
and
skill
SAQ
SAQ (
speed, agility, quickness
) training works over
short
distances
(5m)
and with a
zig-zag
pattern between
cones
. It requires performers to perform the drills as
quickly as possible
, forcing changes of directions with
correct
technique
Balance training methods
Balance
The ability of the performer to maintain their
centre of mass
over a
base
of support
Balance is used through
all sport
, but in certain sports its importance is
greater
Static balance
Involves maintaining balance in a
stationary
position
Static training can involve
one-legged
balances. Once
effective
, this should progress to
dynamic training
Dynamic balance
Involves maintaining balance in
motion
Dynamic training can include a
wobble / cushion / balance board
or exercise such as a squat on
one leg
Improving balance
Improving balance is useful:
• To engage
core
muscles
• To
prepare
for a rapid change in
direction
Pilates
and
yoga
are effective methods of training for balance
The principles of
progression
can be incorporated here, from
static
to
dynamic
Coordination training methods
Coordination
The ability to use parts of the body
together
to move
smoothly
and
accurately
Good coordination ensures tasks are performed
efficiently
and
accurately
Types of coordination
Hand-eye
coordination, such as that needed for
racquet
sports
Foot-eye
coordination, for instance to keep a
ball
under
control
Hand-to-hand
coordination, such as that needed in
basketball
to switch hands when
dribbling
the ball
Improving coordination
Ball-catching exercises
: throw a tennis ball against the
wall
, catching with
one hand
and then the
other
Racquet drill
: bounce a ball on a racquet, palm facing
up
first, then alternate with the palm facing
up
and palm facing
down
Juggling drills
help with
coordination
and ball
control
Reaction time training methods
Reaction time
Time taken
for a sports performer to
respond
to a
stimulus
and the
initiation
of this response
Reaction time is vital for sports that are
timed
and of
short
duration, such as a
100m sprint
, a
goalkeeper
saving a
penalty
or a
volleyball
player reacting to a
smash
Poor
reaction time in athletes can result in
'false starts'
, which mean an athlete could be
warned
or
disqualified
Improving reaction time
Kneeling to sprint
: kneel on
all fours
; on a
command
given by the coach react
quickly
and
sprint 10m
Ball and drop reaction drill
: with a
partner
the
ball
should be held at
shoulder height
and out to
one
side of the body and then
dropped
. The athlete needs to
react, accelerate
and
attempt
to catch the
ball
before it
bounces
for a
second
time
Equipment
Stopwatch
Whistle
Visual stimulus (flags, etc)
Auditory stimuli (shouting, sounds, etc)
Reaction ball
Power training methods
Plyometrics
Plyometrics is one of the most
effective
methods of improving
power
It can benefit a
range
of athletes
Effectiveness relies on
maximal effort
and a
high
speed of
movement
for each
repetition
Plyometrics is ideal for
sports / activities
that involve
explosive
actions, such as a
slam dunk
in
basketball
It is most effective following
maximal strength training
The
skill / speed
of performing a plyometric exercise is of
importance
Athletes should stop before
fatigue
breaks down
technique
Frequency
2-3 sessions
of plyometrics can be completed in a
week
Alternatively,
recovery time
between sessions can be used to decide frequency and is recommended at
48-72 hours
Plyometric training should not follow a
heavy
weight training session, when
muscles
may still be
sore
. This can cause
issues
for athletes who may need to
strength
train
3-4 times
per week
Intensity
Plyometric exercises should be performed at
100%
effort
Skipping
exercises are classed as
low
intensity, while
reactive drop jumps
from height are the
most
intense
Training should progress
gradually
from
lower
to
higher-intensity
drills
For
lower-body
exercises, reps are known also as
ground contact
Time
Each set should last no longer then
6-8 secs
Full recovery should occur
between
sets
Plyometrics for different intensities:
•
Low
: 10-30 reps, 10-15 sets, 2-3 mins rest
•
Sub-maximal
: 3-25 reps, 5-15 sets, 3-5 mins rest
•
Maximal
: 3-5 reps, 10-20 sets, 8-10 mins rest
Type
Exercises should try to
mimic
the movement patterns of the sport as
closely
as possible
Lower-body
plyometric exercises such as
squat jumps, bounding
and
box drills
are suitable for sports such as
basketball, track
and
field
athletics,
football
or
hockey
Upper-body
plyometric drills such as
medicine-ball throwing
and
catching
,
claps
and
push ups
are suitable for sports such as
basketball, volleyball, tennis
or
badminton
Equipment
Ladders
Hurdles
Cones
Jump ropes
Medicine balls
Benches