Agility and Speed—Activity 4                                                                      Name ___________________...
Agility and Speed—Activity 4Name ________________________________________________ Date _________________ Class Period ____...
Agility and Speed—Activity 4                                                                      Name ___________________...
Agility and Speed—Activity 4Name ________________________________________________ Date _________________ Class Period ____...
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Agility and speed_activity_4

  1. 1. Agility and Speed—Activity 4 Name ________________________________________________ Date _________________ Class Period ___________ Acceleration, Deceleration, and Power Foot speed and the ability to maintain a fast pace is important, but you will not gain an advantage over an opponent without being able to efficiently accelerate and decelerate. Acceleration speed is how quickly you can reach a high speed, while deceleration is how quickly you can slow down. In acceleration, you should feel the push off the balls of the feet and emphasize the extension or straightening of the ankles, knees, and hips. The body should be in a forward-lean position, keeping a straight line from the heel to the head. Arm action is important and helps generate the stride rate. Deceleration requires you to rapidly reduce momentum, which is achieved by short steps. It is important to maintain the center of gravity over or in front of the knees. If you take large steps, a lot of force is placed on the ligaments of the knee, which could cause injury. Power is the ability to move the body parts swiftly while applying the maximum force of the muscles. Power is a combination of both speed and muscular strength. The long jump, power lifter, and ball pick-up require high levels of power. Acceleration, Deceleration, and Power Drill Activity This workout will allow you to develop acceleration, deceleration, andCopyright © by The McGraw-Hill Companies, Inc. All rights reserved. power, and to get cardiovascular benefits at the same time. Begin with a warm-up and a dynamic stretch. Perform a longer warm- up and a more thorough stretch since you will be performing high-intensity movements in the drills. Acceleration, deceleration, and power drills 1. Alternating sprint (acceleration/decelerations drill) 2. Stadium steps or stairs (acceleration, foot speed) 3. Tire pull (acceleration, power) 4. Alternating lunge jumps (power) 5. Ball pick-up and catch (power) 6. Standing long jump (power) End with cooldown and static stretch. Fitness Zone Online    Agility and Speed
  2. 2. Agility and Speed—Activity 4Name ________________________________________________ Date _________________ Class Period ___________ Alternating Sprint/Jog (Acceleration/Deceleration) Two reps, three minutes rest Cones should be positioned consequently at 5 yards, 5 yards; 10 yards, 10 yards; 15 yards, 15 yards; 20 yards, 20 yards; 30 yards, 30 yards • Jog to the 1st cone; sprint to the 2nd cone; continue alternating. • As you approach a sprint cone, lean forward to accelerate. • As you approach a jogging one, take shorter steps and decelerate quickly. Stadium Steps/Stairs (Acceleration: Foot Speed) C10-22A Two reps, three minutes rest • Run up stairs, taking two steps at a time (approximately 30 steps; stadium, bleacher, stairwell). • Repeat a foot-speed drill, taking one step at a time (instead of two) as fast as you can. Tire Pull (Acceleration: Power) Copyright © by The McGraw-Hill Companies, Inc. All rights reserved. C10-23A Two reps, three minutes rest • Perform a jog pulling a tire 10–20 yards. • Use good sprinting mechanics. C10-24A Fitness Zone Online    Agility and Speed
  3. 3. Agility and Speed—Activity 4 Name ________________________________________________ Date _________________ Class Period ___________ Alternating Lunge Jumps (Acceleration: Power) Two reps of 8–12, three minutes rest • Start in lunge position. • Jump into air, and switch legs for landing. • Land in lunge position. • Continue and alternate legs each jump. C10-25A Ball Pick-Up and Catch: Power Two reps of 8–12, three minutes rest • Place medicine ball between feet. • Jump up, bringing both feet up, and catch ball in front. • Repeat six times. C10-26A Standing Long Jump: PowerCopyright © by The McGraw-Hill Companies, Inc. All rights reserved. Two reps of 12–15, three minutes rest • Stand with both feet shoulder-width apart. • Bend the knees and hips, bring arms back. • Jump forward by extending the legs and using the arms. C10-27A Fitness Zone Online    Agility and Speed
  4. 4. Agility and Speed—Activity 4Name ________________________________________________ Date _________________ Class Period ___________ Acceleration, Deceleration, and Power Drills Table Heart 1 2 3 4 5 6 7 8 Rate 190 185 180 175 170 165 160 155 150 145 140 135 130 125 120 115 110 105 100 Cooldown and Stretch: Warm-Up and Stretch: Standing Long Jump: Copyright © by The McGraw-Hill Companies, Inc. All rights reserved. Average Heart Rate Average Heart Rate Average Heart Rate Average Heart Rate Average Heart Rate Average Heart Rate Lowest Heart Rate/ Highest Heart Rate Lowest Heart Rate Lunge Jumps: Ball Pick-Up: Sprint/Jog: Tire Pull: Steps:Evaluation 1. How did your heart rate differ for the power moves vs. the accelera- tion/deceleration drills? ___________________________________________________________________________________ ___________________________________________________________________________________ 2. What types of steps would you take for deceleration? Why? ___________________________________________________________________________________ 3. What two elements make up power? Give examples. ___________________________________________________________________________________ ___________________________________________________________________________________ Fitness Zone Online    Agility and Speed

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