Strength, Speed & PowerStrength, Speed & Power

Strength Strength **””Strength is the maximum amount of force a Strength is the maximum amount of force a muscle, or group of muscles, can exert in a muscle, or group of muscles, can exert in a single effort”. single effort”.

The three main types of strength are:The three main types of strength are:

1.1. Static Static 2.2. ExplosiveExplosive3.3. Dynamic Dynamic

Examples of the Three Types of Examples of the Three Types of StrengthStrength

A scrum in rugby would be an example of_____ strength:A scrum in rugby would be an example of_____ strength:Static:Static: players using their static strength to stop other players using their static strength to stop other team pushing the scrum.team pushing the scrum.

Throwing a javelin would be an example of_____ Throwing a javelin would be an example of_____ strength: strength: Explosive:Explosive: Explosive strength is used in single actions Explosive strength is used in single actions when maximum energy in needed.when maximum energy in needed.

Swimming short distances would be an example of _____ Swimming short distances would be an example of _____ ..Dynamic strengthDynamic strength as a swimmer will continuously work as a swimmer will continuously work the arm and shoulder muscles to gain propulsionthe arm and shoulder muscles to gain propulsion

Measuring strength Measuring strength **

There are various test for measuring There are various test for measuring

static, explosive and dynamic strength.static, explosive and dynamic strength.

A A handhand grip dynamometergrip dynamometer ( (static static

strength in forearm)strength in forearm)

A A standing long jumpstanding long jump test test

((explosive strengthexplosive strength). ).

Understanding Fitness Tests Understanding Fitness Tests **

Strength testing gives you specific information which Strength testing gives you specific information which you can: you can:

• Compare your results with peersCompare your results with peers• Compare with Norms Compare with Norms (National Average)(National Average)• Easy to set up and doEasy to set up and do• After re-testing it allows you to see if you have After re-testing it allows you to see if you have

improvedimproved

Training to Improve your StrengthTraining to Improve your Strength

Weight training is an effective way to Weight training is an effective way to improve all types strength. Exercises improve all types strength. Exercises will vary according to the type of will vary according to the type of strength requiring improvement strength requiring improvement (static, explosive and dynamic).(static, explosive and dynamic).

When completing a weight training When completing a weight training programme you need to consider how programme you need to consider how many repetitions and sets of different many repetitions and sets of different exercises to complete.exercises to complete.

** Strength Training Strength Training

To improve your strength you need to To improve your strength you need to work muscle groups for short intervals work muscle groups for short intervals at a relatively high level of intensity.at a relatively high level of intensity.

High Resistance (Heavy Weights)High Resistance (Heavy Weights)

Low Repetitions (Lifting weights 4 or 5 Low Repetitions (Lifting weights 4 or 5 times in a row)times in a row)

Weight Training Exercises? Weight Training Exercises?

• Bench PressBench Press• Chest PressChest Press• Bicep CurlBicep Curl• Squats Squats • Leg ExtensionsLeg Extensions

Monitoring the Effectiveness of Monitoring the Effectiveness of Strength TrainingStrength Training

It is important to monitor training:

• To avoid over-training

• To see if your training is working

One way to see if your training is working is to re-test yourself (Grip Test) after so many weeks of training.

Another way to see if your training is improving is if your performance during your activity is improving.

The Effects of Increased Strength on The Effects of Increased Strength on PerformancePerformance

There are many performance There are many performance benefits to strength. These benefits benefits to strength. These benefits will be specific to different activities.will be specific to different activities.

1.1. Think of an individual activity that you Think of an individual activity that you need need upperupper body strength. Give a body strength. Give a description of how you need description of how you need upperupper body body strength.strength.

2.2. Think of a team activity that you need Think of a team activity that you need lowerlower body strength. Give a description body strength. Give a description of how you need of how you need lowerlower body strength. body strength.

*Speed*Speed

““Speed is the ability to cover a Speed is the ability to cover a distance or perform a movement in a distance or perform a movement in a short timeshort time. . It can involve your whole It can involve your whole body or just one group of muscles”.body or just one group of muscles”.

• Give an example of a Give an example of a team activityteam activity that that requires whole body speed?requires whole body speed?Badminton doubles, players need speed to get Badminton doubles, players need speed to get to the net quickly to return shots at the net.to the net quickly to return shots at the net.

• Give an example of an Give an example of an individual activityindividual activity that that requires speed in a certain part of the body?requires speed in a certain part of the body?

Table tennis, players need to bring their arm Table tennis, players need to bring their arm forward quickly when playing a forehand smash.forward quickly when playing a forehand smash.

The Effects of Speed on PerformanceThe Effects of Speed on Performance

** Measuring Speed Measuring SpeedFitness TestFitness Test: : 30 metre sprint test. 30 metre sprint test.

• You must run 30 metres in a straight line. You must run 30 metres in a straight line. • Your partner would time your run. Your partner would time your run. • This would be completed 3 times.This would be completed 3 times.• Your time would be the average of the 3 Your time would be the average of the 3

times.times.

** Power Power

Power is a combination of Speed and Power is a combination of Speed and Strength. Strength.

HHow is POWER measured?ow is POWER measured?Power can be measured in a number of Power can be measured in a number of ways. Two ways. Two standard testsstandard tests which we will which we will use to determine use to determine leg powerleg power will be: will be:

The standing broad jump (measures how The standing broad jump (measures how far)far)

The standing vertical jump (measures how The standing vertical jump (measures how high)high)