Motor Skill Development: Speed, Agility and Quickness

There are multiple components to consider when designing a strength and conditioning program. Muscular strength, power, muscular endurance, cardiovascular endurance, motor skills and flexibility are all important and play a role in the development of a young athlete. Motor skill components enhance speed, agility and quickness, and they can be incorporated into workouts in various ways, depending on fitness level and seasonal preparation. Acceleration, deceleration, change of direction, footwork, stride length, stride frequency and explosive capabilities are just a few of the variables that may improve when incorporating speed and agility into a training regimen. Speed and agility drills use several types of equipment, including manual resistance straps, cones, hurdles, parachutes and agility ladders. These exercises should focus on mechanics to help development and enhance efficiency of movement. The goal is to teach youth how to be effective in sprinting, cutting and transitioning into their next movement, while reducing the chance of injury. KEY TERMS FOR MOTOR SKILL DEVELOPMENT INCLUDE: Speed: The ability to cover a specific distance or execute a movement in a short amount of time. Agility: The ability of an individual to change direction quickly or the velocity of the body when reacting to a stimulus. Acceleration: The process of going from a static or near static position to maximal speed as quickly as possible. Deceleration: The ability to slow-down or stop quickly while maintaining body control. Stride length: Typically, 2.3 to 2.5 times the individual’s leg length. Can be improved through the training in sprint mechanics. Stride frequency: The number of strides taken in a specific amount of time and/or distance. Closed Agility Drills: These types of drills remain consistent and have a predetermined pattern. Open Agility Drills: Have limited restrictions and are performed in an environment that is ever-changing and not pre-determined. Call or email for more information about group training, private training or team training. Chat Williams, MS, CSCS*D, NSCA-CPT*D, CSPS*D, FNSCA chat@youthperformance.net www.youthperformance.net 701-3416

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