The document outlines the importance of agility training for athletes, emphasizing increased efficiency, improved form, and enhanced body control. It discusses various training techniques, including bodyweight exercises, calisthenics, and plyometrics, which contribute to better muscular power and injury prevention. Additionally, it highlights the crucial role of nutrition in athletic performance, detailing key energy sources such as carbohydrates, fats, and proteins.

1. Suleman Rashid
Iddrissu

2.  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

3. Speed and Agility Equipment
Running Parachute-
Power/ Speed
Resistance

4.  Exercises using no equipment
 Body weight exercises
 Can improve balance and motor skills
 Strengthen tendons and ligaments around muscle
Calisthenics Exercise

6.  Exercises that cause jumps/explosiveness
 Dynamic resistance exercises
 Rapidly stretch and shorten muscle
 Increase muscular power
Plyometrics

8.  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

9. Speed And Agility Equipment
Agility ladder
Speed and quickness;
improve foot
movement

10.  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
Benefits of Agility Training

11. Speed and Agility Equipment
Safety Sleeve
Elastic- lead runner
force trailing
runners stride to
increase or speed
up
Vertical Jump-
power in
athletes
muscles

12.  Injury Prevention & Decreased RehabilitationTime
 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
Benefits of Agility Training

13. Speed and Agility Equipment
Sled= Speed resistance

14. Strength vs. Agility

15.  College Athletes= Poor Diet
 Diet and performance go hand in hand
Nutrition for Optimal
Performance

16.  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

17.  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

19.  Controls body movement
 Improves form
 Strengthens joints, muscular, and ligaments
 Strengthens neurological awareness
 Improves speed and promotes efficiency
Benefits of Speed and Agility