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GROUP 3

•AGILITY
The lateral-running, side-to-side drills ideal for court-sports, improving both
knee and ankle stability. Keeping a low center of gravity, step side-to-side through
the ladder one foot at a time. Touch in each rung of the ladder with both feet.
Land on the balls of the feet. Repeat right to left and left to right for a total of
three sets.
•BALANCE
Stork Balance Stand Test
The stork balance test requires the person to stand on one leg for as long as
possible
•COORDINATION
Plyometric Agility Hurdles
Athletes often use plyometric jumping exercises to build power and improve
coordination. Hurdles are not only vital to training for field sports, they can
improve the strength and jumping ability of basketball players, skiers, figure
skaters, and sports divers. This exercise should only be performed after
a thorough warm-up.
To do plyometric agility hurdles:
Set up a series of low agility hurdles in two-foot increments.
Starting with legs shoulder-width apart, jump upward and forward to clear each
hurdle, landing on the balls of your feet.
Upon landing, jump again, driving forward with your arms.
Repeat for 10 to 12 repetitions ("reps") for one set. Rest for about a minute and
complete two more sets.
•POWER
Squat Jumps
Squat jumps develop power in your lower body and will improve your vertical
leap. Stand with your feet shoulder width apart and your hands by your sides.
Bend your knees, push your butt back and descend into a squat position while
simultaneously swinging your arms behind you. Dynamically swing your arms
forward, and leap straight up into the air getting as much hang time as you can.
On landing, bend your knees to absorb the impact and descend into another
repetition.

•SPEED
30 Meter Dash
Sprint or speed tests can be performed over varying distances, depending on
the factors being tested and the relevance to the sport.
Procedure: The test involves running a single maximum sprint over 30 meters,
with the time recorded. A thorough warm up should be given, including some
practice starts and accelerations. Start from a stationary position, with one foot in
front of the other. The front foot must be on or behind the starting line. This
starting position should be held for 2 seconds prior to starting, and no rocking
movements are allowed. The tester should provide hints for maximizing speed
(such as keeping low, driving hard with the arms and legs) and encourage them to
continue running hard through the finish line.
•REACTION TIME
Reaction Light Board Test
The light board is constructed so that when active, the board displays a target
light that moves to different cells across the board. The lights are located a
different distances on lines radiating out from the center of the board. The
athlete stands upon a Bosu ball and facing the light board. The light board is
positioned so that the center is directly in front of the face. The athlete tries to
press as many active lights as possible.

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