6 Keys to Improving Your Sports Performance
By Dave Tai (guest contributor)
Body composition, cardio-respiratory fitness, muscular endurance, muscular strength and flexibility are all important aspects to work on to achieve all round fitness. However these factors are not enough to make a good athlete. With the basic health parameters as a foundation, athletes work towards developing their skill-related parameters, namely agility, coordination, speed, power, balance and reaction time. In this article we’ll go through each of them and give you tips on how you can improve your sports performance by working on each one.
1. Agility
Agility is the ability to rapidly change direction. Agility is often tested in Singapore via the shuttle run since it requires multiple changes in direction while accelerating at high speeds. Agility is important in sports like soccer and basketball where one has to quickly change direction to avoid opponents or to perform fakes. Also agility is important in tennis and other racket sports where one has to constantly shift position to hit the ball. Agility can be improved by performing agility drills that require coordination and directional change.
2. Coordination
Coordination is the ability to integrate your senses and body parts to perform movements effectively. Poor coordination results in awkward movement which affects one’s ability to execute techniques in sports. Swimming requires the limbs to work together while racket sports require a lot of hand-eye coordination. Coordination is improved with repeated execution of the movement you want to perform.
3. Speed
Speed is the ability to move your body quickly. It can involve moving your whole body like in sprinting and badminton, or simply one part of your body like in boxing and golf. Speed is important in most sports as it is an essential aspect of force generation. Speed can be improved by performing speed work like short dashes.
4. Power
Power is the ability to generate explosive force and is a product of strength and speed. Power is required in many sporting movements. Besides technique, the distance and height of your jump is determined by power. The force of a punch is also determined by power. Most sports will require power as long as explosive movement is involved. Power can be improved via plyometrics training, as well as an improvement in strength or speed.
5. Balance
Balance is the ability to maintain your center of gravity while you are moving or stationary. Maintaining equilibrium is especially important in sports like gymnastics and ballet. Also in combat sports such as wrestling it is important to stay grounded. Balance is not only essential in sports, it is also an important skill set, especially for older adults to prevent accidents. Balance training is often practiced in physiotherapy but can be adopted by anyone to improve their sense of balance.
6. Reaction Time
Reaction time is the ability to quickly respond to a stimulus. Reaction time is crucial for all athletes as they are constantly reacting to different changes and movements during their game. In combat sport, a better reaction time means avoiding blows and quicker counters, in racket sports it results in better preparation for the incoming ball and in soccer, basketball and other team sports, it allows one to be aware of their surroundings and respond accordingly. Reaction time can be improved with repeated execution of the specific movement in an explosive manner; it can also be enhanced with agility training.
Are You Really Fit?
In this article we’ve shared the skill components that make a successful athlete. With well developed skill related fitness parameters, one will be able to perform movements with high difficulty and move fluidly. If you are an athlete and you find that you are lacking in any of these areas, work on them and you will find yourself improving in no time.
By guest contributor and fitness instructor Dave Tai. Via HealthMatters.sg, a Singapore Health and Fitness blog that aims to help you lose weight, keep fit, and live healthy. Click here to get our free guide “Eat Your Way to Health – Secrets of a Healthy Diet”.
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