8.3 Speed and agility training
9 min read•august 21, 2024
Speed and is crucial for athletic performance. It combines biomechanics, physiology, and energy systems to enhance an athlete's ability to move quickly and change direction efficiently. These skills are essential across various sports and can significantly impact overall success.
Sports medicine professionals use diverse assessment methods and training techniques to improve speed and agility. From linear sprints to multidirectional drills, the approach is comprehensive. Proper periodization, equipment use, and injury prevention strategies ensure optimal results while minimizing risks.
Fundamentals of speed training
- forms a crucial component of sports medicine, enhancing athletic performance across various disciplines
- Effective speed training integrates biomechanical principles, physiological adaptations, and energy system optimization
- Understanding these fundamentals allows sports medicine professionals to design targeted training programs for athletes
Biomechanics of sprinting
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- Stride length and frequency determine sprinting speed
- Proper arm swing mechanics counterbalance lower body movements
- Ground reaction forces influence and top speed phases
- Hip extension and knee drive contribute to powerful propulsion
- Foot strike patterns vary between acceleration and phases
Neuromuscular adaptations
- Motor unit recruitment increases with speed training
- Fast-twitch muscle fiber hypertrophy occurs over time
- Neural firing rates improve, enhancing muscle contraction speed
- Intermuscular coordination develops for more efficient movement patterns
- Stretch-shortening cycle utilization becomes more effective
Energy systems for speed
- ATP-PC system provides immediate energy for short sprints (0-10 seconds)
- Glycolytic system supports longer sprints (10-60 seconds)
- Aerobic system contributes to recovery between sprints and longer events
- Energy system contribution varies based on sprint duration and intensity
- Proper training improves the efficiency and capacity of each energy system
Components of agility
- Agility training enhances an athlete's ability to change direction quickly and efficiently
- Sports medicine professionals focus on developing multiple components simultaneously for optimal agility performance
- Agility skills transfer to various sports and can significantly impact overall athletic success
Change of direction mechanics
- Deceleration techniques involve lowering the center of gravity and shortening stride length
- Cutting movements require proper foot placement and body lean
- Hip and ankle mobility play crucial roles in efficient direction changes
- Core stability maintains balance during rapid transitions
- Acceleration mechanics post-direction change involve explosive first steps
Reaction time and decision making
- Visual cues trigger the initiation of agility movements
- Anticipation skills reduce overall response time
- Cognitive processing speed impacts decision-making in chaotic environments
- Pattern recognition improves with sport-specific agility training
- Choice reaction time drills enhance real-world agility performance
Proprioception and balance
- Joint position sense contributes to spatial awareness during agility tasks
- Dynamic balance training improves stability during rapid movements
- Vestibular system integration enhances equilibrium in changing positions
- Proprioceptive feedback loops facilitate quick adjustments in body positioning
- Neuromuscular control exercises target the improvement of proprioception and balance
Assessment methods
- Accurate assessment of speed and agility is crucial for tracking athlete progress and designing effective training programs
- Sports medicine professionals utilize a variety of standardized tests and advanced technologies to evaluate performance
- Regular assessments help identify strengths, weaknesses, and potential injury risks in athletes
Speed testing protocols
- measures acceleration and top speed capabilities
- assesses maximum velocity
- evaluates speed endurance
- Radar guns provide instantaneous velocity measurements
- Timing gates ensure precise and consistent data collection
Agility testing protocols
- evaluates multidirectional speed and body control
- assesses the ability to accelerate, decelerate, and change direction
- (5-10-5) measures lateral quickness and explosion
- evaluates foot speed and coordination
- combines linear speed with change of direction ability
Performance analysis techniques
- High-speed video analysis breaks down movement patterns frame by frame
- Force plate data provides insights into ground reaction forces and power output
- GPS tracking systems monitor speed, distance, and movement patterns during training and competition
- Accelerometers measure instantaneous changes in velocity and direction
- Biomechanical modeling software creates 3D representations of athlete movements for detailed analysis
Training methodologies
- Effective speed and agility training incorporates a variety of methodologies to target different aspects of performance
- Sports medicine professionals design progressive training programs that challenge athletes at appropriate levels
- Integrating multiple training methods ensures comprehensive development of speed and agility skills
Linear speed drills
- Acceleration starts from various positions (standing, 3-point, prone)
- Flying sprints focus on maintaining top speed over short distances
- Resisted sprints using sleds or parachutes increase power output
- Assisted sprints with bungees or downhill running enhance turnover rate
- Sprint technique drills isolate and improve specific aspects of sprinting form
Multidirectional agility drills
- improve foot speed and coordination
- Cone drills incorporate various cutting angles and movement patterns
- Mirror drills enhance reactive agility and decision-making skills
- Box drills combine linear and lateral movements in confined spaces
- Agility hurdles challenge athletes to maintain speed while clearing obstacles
Plyometric exercises
- Box jumps develop explosive lower body power
- improve reactive strength and
- enhance horizontal power and stride length
- Single-leg hops target unilateral power and stability
- Medicine ball throws integrate upper body power with lower body movements
Periodization for speed and agility
- Periodization structures training to optimize performance and prevent overtraining
- Sports medicine professionals design periodized programs that align with competitive seasons and individual athlete needs
- Proper periodization ensures peak performance at key times while managing fatigue and injury risk
Off-season vs in-season training
- Off-season focus on building a foundation of strength and power
- In-season maintenance of speed and agility with reduced volume
- Off-season allows for higher intensity and frequency of training sessions
- In-season training integrates more sport-specific speed and agility drills
- Transition periods bridge the gap between off-season and in-season training phases
Progressive overload principles
- Gradual increase in training volume over time
- Manipulation of exercise intensity to continually challenge the athlete
- Variation in exercise selection to prevent adaptation plateaus
- Periodically altering rest periods to target different energy systems
- Incorporation of complex training methods as athletes advance
Recovery and regeneration
- Active recovery sessions promote blood flow and reduce muscle soreness
- Proper nutrition and hydration support the recovery process
- Sleep optimization enhances physiological and psychological recovery
- Foam rolling and massage techniques address soft tissue quality
- Alternating high-intensity and low-intensity training days prevents overtraining
Equipment and technology
- Advanced equipment and technology enhance the effectiveness of speed and agility training
- Sports medicine professionals utilize various tools to provide precise feedback and monitor athlete progress
- Integrating technology into training programs allows for data-driven decision-making and personalized interventions
Speed and agility tools
- improve foot speed and coordination
- Resistance bands provide variable resistance for sprinting and change of direction drills
- Speed parachutes increase drag for overload training
- Weighted sleds develop acceleration and power output
- Reactive balls enhance hand-eye coordination and reaction time
Wearable technology for monitoring
- GPS units track distance, speed, and movement patterns during training and competition
- Heart rate monitors provide real-time intensity feedback
- Accelerometers measure changes in velocity and impact forces
- Force sensors in footwear analyze ground reaction forces and running mechanics
- Smart textiles monitor muscle activation patterns during speed and agility tasks
Video analysis software
- Slow-motion playback allows for detailed technique analysis
- Side-by-side comparison features highlight differences between athletes or trials
- Automated tracking systems measure joint angles and velocities
- Drawing tools enable coaches to illustrate proper form and movement patterns
- Cloud-based platforms facilitate remote analysis and collaboration among sports medicine professionals
Sport-specific applications
- Speed and agility training must be tailored to the specific demands of different sports
- Sports medicine professionals analyze movement patterns and energy systems used in various athletic activities
- Customized training programs ensure optimal transfer of speed and agility skills to competitive performance
Team sports vs individual sports
- Team sports require reactive agility and decision-making under pressure
- Individual sports often focus on pre-planned movement patterns and technical execution
- Team sports incorporate more chaotic environments in agility training
- Individual sports may emphasize perfect technique repetition in speed drills
- Both types benefit from a foundation of general speed and agility skills
Position-specific training
- Forwards in soccer focus on short bursts of speed and quick changes of direction
- Defensive backs in football emphasize backpedaling and lateral agility
- Midfielders in lacrosse develop all-around speed and agility for transition play
- Sprinters in track and field concentrate on acceleration and maximum velocity phases
- Goalkeepers in hockey work on lateral quickness and reaction time
Skill transfer to competition
- Sport-specific agility drills mimic game situations for better transfer
- Speed training incorporates ball handling or sport implements when appropriate
- Decision-making elements are gradually introduced to replicate competitive environments
- Varying surfaces (grass, turf, court) prepare athletes for different playing conditions
- Pressure testing assesses the transfer of speed and agility skills under fatigue and stress
Injury prevention considerations
- Proper speed and agility training can reduce injury risk when implemented correctly
- Sports medicine professionals must balance performance enhancement with injury prevention strategies
- Identifying and addressing biomechanical inefficiencies is crucial for long-term athlete health and performance
Common speed-related injuries
- often occur during maximum velocity sprinting
- Calf and Achilles tendon injuries can result from explosive acceleration
- Hip flexor strains may develop due to repetitive high knee action
- Lower back pain can arise from poor sprinting mechanics
- Foot and ankle injuries may occur from improper foot strikes or unstable surfaces
Agility-related injury risks
- ACL tears are a significant concern during cutting and pivoting movements
- Ankle sprains commonly occur during rapid changes of direction
- Meniscus injuries can result from rotational forces during agility tasks
- Groin strains may develop from sudden lateral movements
- Patellar tendinopathy can arise from repetitive jumping and landing in agility drills
Prehabilitation strategies
- Dynamic warm-up routines prepare the body for high-intensity speed and agility work
- Core stability exercises support proper posture and movement patterns
- Joint mobility drills enhance range of motion for safer direction changes
- Eccentric builds resilience in muscles prone to strain injuries
- Balance and proprioception exercises improve overall body control and reduce injury risk
Performance enhancement techniques
- Optimizing speed and agility performance requires a multifaceted approach beyond physical training
- Sports medicine professionals integrate psychological, nutritional, and supplemental strategies to maximize athlete potential
- Comprehensive performance enhancement addresses all factors that contribute to speed and agility success
Psychological factors in speed
- Visualization techniques improve neural pathways for faster movement execution
- Confidence building exercises enhance an athlete's belief in their speed capabilities
- Arousal regulation strategies optimize pre-performance mental states
- Focus and concentration drills improve reaction time and decision-making
- Positive self-talk reinforces proper technique and effort during speed training
Nutritional support for agility
- Adequate carbohydrate intake ensures energy availability for high-intensity movements
- Protein consumption supports muscle recovery and adaptation
- Hydration strategies maintain cognitive function and physical performance during agility tasks
- Timing of nutrient intake optimizes energy levels for speed and agility training sessions
- Micronutrient balance supports overall health and nervous system function
Ergogenic aids and supplements
- Caffeine may enhance reaction time and power output in short-duration efforts
- Creatine supplementation can improve repeated sprint ability and power production
- Beta-alanine may delay fatigue in high-intensity for speed and agility
- Nitric oxide boosters potentially enhance blood flow and muscle oxygenation
- Branched-chain amino acids (BCAAs) support muscle recovery between training sessions
Special populations
- Speed and agility training must be adapted for different populations to ensure safety and effectiveness
- Sports medicine professionals consider age, gender, and fitness level when designing training programs
- Individualized approaches account for the unique needs and limitations of special populations
Youth athletes vs adults
- Youth athletes focus on fundamental movement skills and coordination development
- Adult training can incorporate more complex and intense speed and agility drills
- Growth and maturation stages influence training adaptations in youth athletes
- Adults may require more recovery time and joint-friendly exercise modifications
- Long-term athlete development models guide age-appropriate speed and agility progressions
Gender differences in training
- Females may benefit from additional knee stability training to reduce ACL injury risk
- Males often exhibit greater absolute power output in speed and agility tasks
- Hormonal fluctuations in females can affect training responses and injury susceptibility
- Body composition differences may influence optimal training loads and exercise selection
- Psychological approaches to speed and agility training may vary between genders
Adaptations for different fitness levels
- Beginners focus on proper technique and gradual intensity progression
- Intermediate athletes incorporate more sport-specific speed and agility drills
- Advanced performers utilize complex training methods and higher intensities
- Deconditioned individuals may require longer warm-ups and modified exercise selection
- Elite athletes often benefit from individualized programming and advanced monitoring techniques
Key Terms to Review (40)
40-yard dash: The 40-yard dash is a sprinting event that measures an athlete's speed over a distance of 40 yards (approximately 36.576 meters), commonly used in football and track and field. This test is crucial for assessing an athlete's explosive speed and acceleration, providing valuable information about their performance potential in competitive sports.
60-meter sprint: The 60-meter sprint is a short-distance track event that requires athletes to cover the distance as quickly as possible, emphasizing explosive speed and acceleration. This event is crucial for developing fast-twitch muscle fibers and improving overall sprinting technique, making it a key component of speed and agility training in various sports contexts.
Acceleration: Acceleration is the rate of change of velocity of an object with respect to time. It reflects how quickly an object is speeding up, slowing down, or changing direction. Understanding acceleration is crucial in analyzing motion and performance in sports, as it directly affects speed, agility, and overall athletic capabilities.
Agility cones: Agility cones are small, lightweight markers used in training to improve speed, agility, and coordination. These cones are often arranged in various patterns to create drills that challenge athletes' ability to change direction quickly while maintaining balance and control. The use of agility cones is crucial for enhancing an athlete's overall performance by focusing on their footwork, acceleration, and ability to navigate through obstacles.
Agility ladders: Agility ladders are flexible training tools consisting of a series of rungs or squares arranged in a ladder-like format, used primarily to enhance an athlete's speed, coordination, and agility. These ladders facilitate various footwork drills that improve an athlete's quickness and ability to change direction, which are essential skills in many sports. By incorporating agility ladders into training routines, athletes can develop better neuromuscular control and overall performance on the field or court.
Agility training: Agility training is a form of physical conditioning that focuses on improving an athlete's ability to change direction quickly and effectively while maintaining balance and control. This type of training enhances not just speed but also coordination, reaction time, and overall athletic performance, making it essential for various sports and physical activities.
Ankle sprain: An ankle sprain is an injury to the ligaments that support the ankle, often resulting from a sudden twist, turn, or roll of the foot. This common injury can vary in severity, from mild stretching to complete tears of the ligaments, affecting stability and mobility. Ankle sprains are particularly relevant in understanding injuries related to both sports performance and physical activity, highlighting the importance of strength and conditioning training as well as the impact of different playing surfaces on injury risk.
Bounding exercises: Bounding exercises are dynamic movements that involve jumping and leaping to develop power, strength, and explosiveness in the lower body. These exercises often focus on increasing horizontal or vertical distance and are crucial for improving athletic performance, particularly in activities that require speed and agility.
Charlie Francis: Charlie Francis was a renowned Canadian sprint coach known for his innovative training methods and emphasis on speed development. His training philosophies have influenced many athletes and coaches worldwide, particularly in how to enhance speed and agility through specific methodologies. Francis's work with elite sprinters, including Ben Johnson, showcased the importance of tailored training programs that prioritize both physical and technical aspects of sprinting.
Cones: Cones are small, often brightly colored markers used in sports training to define boundaries, create drills, and guide athletes in their movement patterns. They help athletes develop speed, agility, and coordination by providing visual cues during training exercises. Utilizing cones effectively can enhance an athlete's ability to navigate space and improve overall performance.
Dan Pfaff: Dan Pfaff is a renowned coach and expert in speed and agility training, known for his innovative approaches to athlete development. His coaching philosophy emphasizes the importance of biomechanics, strength, and technical skill to enhance performance in sprinting and other athletic activities. Pfaff has worked with numerous elite athletes and has contributed significantly to the field of sports performance, particularly in understanding how to optimize training for speed and agility.
Depth jumps: Depth jumps are a form of plyometric exercise that involves jumping off a platform and immediately rebounding into a vertical jump upon landing. This explosive movement helps improve reactive strength, power, and overall athletic performance, making it essential for athletes looking to enhance their speed and agility. By training the stretch-shortening cycle of muscles, depth jumps play a crucial role in developing explosive leg power, which is vital for various sports.
Dr. Ian Jeffreys: Dr. Ian Jeffreys is a prominent figure in the field of sports science, known for his expertise in speed and agility training. He has contributed significantly to the understanding of performance enhancement through innovative training methodologies that focus on developing these essential athletic skills. His work emphasizes the importance of tailored training programs to meet the specific needs of athletes, aiming to improve their overall performance in sports that require quick movements and rapid changes in direction.
Flying 10-meter sprint: The flying 10-meter sprint is a specific performance test where an athlete sprints 10 meters at maximum speed after a designated acceleration phase. This method focuses on measuring an athlete's top-end speed while minimizing the impact of initial acceleration, allowing for a clearer assessment of their pure sprinting ability.
Force application: Force application refers to the process of exerting a push or pull on an object to produce movement or change in its motion. This concept is critical in understanding how different systems, like levers, utilize mechanical advantage to enhance performance and efficiency. By analyzing how force is applied through biomechanics, especially in the upper extremities during physical activity, one can also see its impact on improving speed and agility in training regimens.
Ground contact time: Ground contact time refers to the duration of time that an athlete's foot is in contact with the ground during running or jumping movements. This metric is crucial for assessing an athlete's performance and efficiency, as shorter ground contact times often correlate with improved speed and agility. Understanding ground contact time helps in designing training regimens that optimize power output and enhance overall athletic performance.
Hamstring strain: A hamstring strain is an injury to one or more of the muscles located at the back of the thigh, caused by overstretching or overloading these muscles. This type of injury is common in sports that involve sprinting or quick changes in direction, making it important to understand how it relates to injuries and training techniques that enhance speed and agility.
Hamstring strains: Hamstring strains are injuries that occur when one or more of the muscles in the back of the thigh are overstretched or torn. These strains can result from activities that involve sudden acceleration, deceleration, or changes in direction, making them common in high-intensity sports and activities. They often relate to overuse syndromes when improper training techniques or insufficient recovery lead to repeated stress on the hamstring muscles, and they can impact speed and agility training as these muscles play a crucial role in explosive movements and quick changes in direction.
Hexagon test: The hexagon test is a physical assessment designed to evaluate an individual's agility, speed, and coordination. It consists of a series of directional changes and quick movements around a hexagon-shaped pattern marked on the ground. This test is particularly useful in determining how well an athlete can accelerate, decelerate, and change direction effectively during dynamic movements in sports.
Illinois Agility Test: The Illinois Agility Test is a standardized assessment used to measure an individual's agility and quickness, particularly in sports settings. This test involves running a specific course that includes straight and zigzag paths, requiring the participant to demonstrate both speed and coordination while changing directions. It’s often utilized in training programs to evaluate and enhance agility, which is critical for athletic performance in various sports.
Interval training: Interval training is a form of exercise that alternates between periods of intense activity and periods of lower-intensity recovery or rest. This method not only boosts cardiovascular fitness and endurance but also enhances speed and agility, making it particularly effective for improving overall athletic performance. By varying the intensity and duration of workouts, interval training helps athletes develop specific skills required for their sport while optimizing their energy systems.
Kinetic Chain: The kinetic chain refers to the interconnected system of joints, muscles, and connective tissues that work together to produce movement. This concept emphasizes how movement in one part of the body affects other parts, highlighting the importance of proper alignment and coordination for optimal performance and injury prevention.
Ladder Drills: Ladder drills are a form of agility training that involves using a flat, ladder-like apparatus placed on the ground to enhance quick foot movement and coordination. These drills help athletes improve their speed, agility, and overall athletic performance by promoting explosive movements and precise foot placement, which are crucial for various sports and physical activities.
Macrocycle: A macrocycle is a long-term training plan that typically spans a period of one year or more, focusing on achieving specific athletic performance goals through structured phases of training. This term is essential in sports training as it incorporates various components such as strength, speed, endurance, and skill development, enabling athletes to peak at the right time for competitions. A well-designed macrocycle considers recovery periods and adapts to an athlete's progress and response to training, ensuring injury prevention and optimal performance.
Maximum velocity: Maximum velocity refers to the highest speed an athlete can achieve during a movement or sprint. This concept is crucial as it influences performance in various sports, impacting how quickly an athlete can reach their target during a game or competition. Understanding maximum velocity helps in designing effective training programs that focus on improving speed and efficiency in movement.
Mesocycle: A mesocycle is a specific training phase within a broader periodization plan, typically lasting several weeks to a few months, designed to target specific performance goals and adaptations. It helps athletes progress in their training by focusing on different physical qualities, like strength, speed, or endurance, and is essential for structuring training programs that aim to prevent injury, enhance speed and agility, and optimize overall performance. By breaking down training into these manageable cycles, coaches can monitor progress and make necessary adjustments.
Muscle fiber types: Muscle fiber types refer to the different kinds of muscle fibers found in human skeletal muscles, primarily categorized into Type I, Type IIa, and Type IIb fibers. Each type of fiber has unique characteristics that influence their function, energy usage, and response to training. Understanding these differences is crucial for developing effective speed and agility training programs that cater to an athlete's specific needs.
Neuromuscular coordination: Neuromuscular coordination is the ability of the nervous system and muscles to work together efficiently to produce smooth, controlled movements. It involves the integration of sensory input with motor output, allowing athletes to respond quickly and accurately in dynamic environments. This coordination is crucial for optimizing performance in activities that require speed and agility.
Plyometrics: Plyometrics is a form of exercise that focuses on explosive movements, combining strength and speed to enhance athletic performance. This type of training uses the stretch-shortening cycle of muscles, where a muscle is first lengthened (eccentric action) and then quickly shortened (concentric action) to produce powerful movements. It plays a significant role in improving overall athletic ability, particularly in preventing injuries and boosting speed and agility.
Plyometrics: Plyometrics is a form of exercise that involves explosive movements to increase power, speed, and strength through rapid stretching and contracting of muscles. This training method enhances neuromuscular efficiency, which is essential for athletes looking to improve their performance in various sports. By utilizing the stretch-shortening cycle, plyometrics helps in developing sports-specific skills, making it a valuable tool for injury prevention, speed and agility training, and overall athletic development.
Pro Agility Shuttle: The pro agility shuttle is a speed and agility test designed to measure an athlete's quickness and ability to change direction efficiently. It involves sprinting back and forth between two markers placed 5 yards apart, showcasing an athlete's lateral movement and acceleration. This test is crucial in various sports as it simulates the quick movements athletes must perform during competition.
Progressive Overload: Progressive overload is a training principle that involves gradually increasing the amount of stress placed on the body during exercise to stimulate physiological adaptations. This principle is crucial for improving performance, enhancing strength, and preventing plateaus, as it ensures that the body continuously adapts to higher levels of demand.
Specificity: Specificity refers to the principle that training adaptations are closely related to the type of exercise performed. It emphasizes that to improve a certain skill or fitness component, the training program must closely mimic the demands of that skill or component. This concept is crucial for effectively designing training regimens to enhance performance in specific activities.
Speed ladders: Speed ladders are training tools consisting of a flat ladder-like structure placed on the ground, used to improve agility, speed, and coordination through a series of footwork drills. These ladders help athletes enhance their quickness and overall athletic performance by encouraging rapid foot movements and precise foot placement. By integrating speed ladders into training routines, athletes can develop better balance, reflexes, and body control.
Speed training: Speed training is a systematic approach to improving an athlete's ability to move quickly and efficiently over a short distance. This type of training focuses on enhancing muscle strength, reaction time, and technique, which are crucial for athletic performance in sports requiring rapid acceleration and quick changes in direction. By employing specific drills and exercises, speed training helps athletes maximize their speed potential and overall agility.
Sprint drills: Sprint drills are specific exercises designed to improve speed and acceleration in athletes by focusing on short bursts of high-intensity running. These drills not only help in enhancing an athlete's sprinting technique but also contribute to overall agility and explosiveness, which are essential for performance in various sports.
Strength training: Strength training is a physical exercise method aimed at improving muscular strength and endurance through the use of resistance. This practice not only builds muscle but also enhances overall athletic performance, injury prevention, and rehabilitation. It can be tailored for various populations, including athletes, those recovering from injuries, and even pregnant individuals, ensuring its relevance across different scenarios.
T-test: A t-test is a statistical method used to determine if there is a significant difference between the means of two groups. It helps researchers understand if the differences observed in data are likely due to chance or if they reflect true differences in performance, making it crucial in evaluating the effectiveness of speed and agility training programs.
Vern Gambetta: Vern Gambetta is a prominent figure in the field of sports performance, known for his contributions to speed and agility training methodologies. He emphasizes the importance of movement quality and functional training, integrating principles of biomechanics and motor learning to enhance athletic performance. Gambetta's work focuses on developing athletes' movement patterns and physical capabilities through innovative training techniques.
Y-drill: The y-drill is a specific agility drill used to improve an athlete's speed, agility, and reaction time. This exercise emphasizes lateral movement and quick directional changes, making it essential for athletes who need to change direction rapidly during their performance. Incorporating the y-drill into training helps enhance overall athletic performance by developing essential skills required in various sports.