Speed and Agility in Sports

Speed and Agility
Speed and Agility

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Speed and Agility

Question 1

Sports solely rely on speed and agility as they are essential skills especially for athletes. Agility refers to one’s ability to change direction, start, or stop while in motion. Agility fitness training program focuses on improving reaction and foot speed (Lockie et al, 2014). Caution is taken when leading the speed and agility program. It is important to ensure that all equipments used for speed and agility training are in proper working condition.

The equipments should be assessed before the start of any activities. Another safety measure is ensuring that the trainees or those participating in the program comprehend the exercises they want to attempt for the first time to avoid cases of injury. Also, it is important to ensure that the venue for the programs is free from hazardous objects which can lead to injuries (Jones & Lorenzo, 2013).

In the course of a sport and agility program, it is essential to adhere to the recommended exercises and other safety measures such as wearing shoes and safety clothing during the training period. Introducing the training on a gradual basis before progressing to greater complexity is a crucial safety rule to ensure a foundation of strength in every bit of the speed and agility program.

Question 2

Pec fly with overhead raise is one dynamic warm-up exercise which is a good starting point in a sport and agility program. Its purpose is to increase the motion range of the arms while carrying out the overhead motion. It prepares the arms and chest for the push-ups. Shoulder and chest press ups is another warm-up exercise aimed at preparing the body for the overhead motions (Jones & Lorenzo,2013).

The toe tap to the front warm up exercise aims at increasing the motion range around the hips while at the same time increasing the motion of the quadriceps and also warming up the hamstring. Cross country skiing is another type of warm-up exercise, which is often intended to exaggerate the body to the running motion (Brown & Ferigno, 2014). Adhering to the instructions and safety measures leads to success in carrying out the speed and agility activities.


Brown, L., & Ferrigno, V. (Eds.). (2014). Training for Speed, Agility, and Quickness, 3E. Human Kinetics.

Jones, M. T., & Lorenzo, D. C. (2013). Assessment of power, speed, and agility in athletic, preadolescent youth. J Sports Med Phys Fitness, 53, 693-700.

Lockie, R. G. et al. (2014). The Effects of Traditional and Enforced Stopping Speed and Agility Training on Multidirectional Speed and Athletic Function. The Journal of Strength & Conditioning Research, 28(6), 1538-1551.

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