Power Fitness: The Right Balance of Speed and StrengthPower fitness for sports means developing an optimum balance of speed and strength for competitive sports. Training programs can be adjusted for athletes' individual capabilities and the nature of sport demands.Power is determined by how quickly an athlete can generate force. An athlete's performance is compromised if he or she is very strong, but slow or very fast, but weak. Coaches also must consider the role of power in a sport. Analyzing the extent to which it is combined with other fitness components and in which skills it is required are keys to developing an effective training program. Coaches must find the right balance of explosive training exercises that most effectively transfer to sport-related skills. Coaching Tips for Developing Power Fitness1. Include an optimum balance of strength training, plyometric exercises, medicine ball activities, and reaction drills that contribute to the development of key sport skills.2. Include Olympic lifting exercises and variations in the weight training program. These lifts combine speed and strength, plus they simulate vertical jumping and sprinting movements and involve rapid foot repositioning.
3. Test athletes to determine how to adjust the speed-strength balance of training activities. Those athletes who tend to be naturally slower, can benefit from
overloading
speed work, while athletes who gain strength quickly can emphasize strength work. See
4. All training should build efficient skill movements. For example, correct excessive rotation of the shoulders and trunk during plyometric exercises. 5. As with agility training, consider how to focus on specific cues and anticipation of reacting to situations can enhance the implementation of explosive training activities.
Recommended ProductsThirteen Jump Experts share their training secrets for improving vertical jumping. Great resource for finding the right training balance for individual athletes and teams.Super-safe adjustable plyometric boxes for explosive training.
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