First Author: Zack D

Second Author: Gilbert (speed, power & Agility), Jeremy (balance, coordination and reaction/movement time)

1.3. Skill-related components of physical fitness

1.3.1. Speed

"Speed is the ability to move the body or a region of the body as rapidly as possible from one point to another.

Speed is the rate of movement, or the amount of time it takes for a body or object to travel between two points."^[1]

Running speed is actually not determined by how fast your legs move but how hard your legs push off the ground.  ^[2]

Exercises that help include:^[3]

• Running up hills
• Squats
• Leg extensions/curls
• Lunges

Video: Running Form, Get Faster!^[4]

1.3.2. Power

"Power is the application of strength and speed during a muscular movement.

Power equals force times velocity and has to do with the speed of the contraction against less than maximal resistance.

Power is closely related to dynamic strength, with speed or quickness of movement as the added dimension. Although strength, speed and power are related, strength alone will not develop power. "^[5]

Ways to Increase Running Power:^[6]

• Head up, eyes on the horizon
• Stay straight
• Open chest, shoulders back
• Arms forward and back, not side to side (crossing the midline)
• Feet straight
• Midfoot lands first (before heel)

1.3.3. Agility

"Agility is the ability to change body positions quickly and accurately to the indicated response or situation." ^[7]

Very often, agility is more relevant to successful sports performance than all-out speed. Agility is the ability to explosively brake, change direction and accelerate again.^[8]

Agility Exercises include:^[9]

• Ladders-
• The Snake (set up a series of cones about 1 meter apart and weave through them)
• Follow the Leader (follow another athlete who is going to run, jog, and sprint randomly; shadow them as closely as possible)

1.3.4. Balance

^[10]

"Balance refers to the ability of a person to maintain a specific body position while still or in motion."^[11] A person who has a lower center of gravity tends to have a higher level of balance.  Every persons balance is controled by their equilibrium which is located by the ears.

1.3.5. Coordination

^[12]

"Coordination is the speed and accuracy of correct muscle response to produce a desired movement."^[13]  There are four keys to coordination and they are balance, timing, spatial awareness, and creating a sequence of movements towards a desired goal.  To have good coordination a person will need all 4 of these to succeed.

1.3.6. Reaction and movement time

^[14]

"Reaction time is how quickly your brain can respond to a stimulus and initiate a response."^[15]  For instances, a person could be asked to dodge a dodgeball as soon as it is thrown at them.  Whether or not the ball hits them will determine if their mind can detect the stimulus (the ball) and initiate a response (dodging) prior to be hit by the ball.  Even if they do get hit by the ball, they still will react, just now they will react by grabbing their face.