Strength, Speed & Power

Strength * ”Strength is the maximum amount of force a muscle, or group of muscles, can exert in a single effort”. The three main types of strength are: 1. Static 2. Explosive 3. Dynamic

Examples of the Three Types of Strength A scrum in rugby would be an example of_____ strength: A scrum in rugby would be an example of_____ strength: Static: players using their static strength to stop other team pushing the scrum. Throwing a javelin would be an example of_____ strength: Throwing a javelin would be an example of_____ strength: Explosive: Explosive strength is used in single actions when maximum energy in needed. Swimming short distances would be an example of _____. Swimming short distances would be an example of _____. Dynamic strength as a swimmer will continuously work the arm and shoulder muscles to gain propulsion

Measuring strength * There are various test for measuring static, explosive and dynamic strength. A hand grip dynamometer (static strength in forearm) A hand grip dynamometer (static strength in forearm) A standing long jump test (explosive strength). A standing long jump test (explosive strength).

Equipment needed for fitness test: Participant and tester. Grip dynamometer The grip test is a test of strength for the arms especially the forearms Grip strength

Protocol The handgrip size should be adjusted to a comfortable position for each client, such that the joint of the forefinger is bent at a right angle to the middle grip bar. Stand straight, with arm out to side, the elbow joint fully extended and forearm and wrists in neutral position. The dynamometer dial should face away from the body. Squeeze the handle as hard as possible as return arm to side, hold in place for 5 seconds and record the peak value. Repeat 3 times. Measure the grip strength of the dominant and non- dominant hands and add together.

Understanding Fitness Tests * Strength testing gives you specific information which you can: Compare your results with peers Compare your results with peers Compare with Norms (National Average) Compare with Norms (National Average) Easy to set up and do Easy to set up and do After re-testing it allows you to see if you have improved After re-testing it allows you to see if you have improved

Training to Improve your Strength Weight training is an effective way to improve all types strength. Exercises will vary according to the type of strength requiring improvement (static, explosive and dynamic). When completing a weight training programme you need to consider how many repetitions and sets of different exercises to complete.

* Strength Training * Strength Training To improve your strength you need to work muscle groups for short intervals at a relatively high level of intensity. High Resistance (Heavy Weights) Low Repetitions (Lifting weights 4 or 5 times in a row)

Weight Training Exercises? Bench Press Bench Press Chest Press Chest Press Bicep Curl Bicep Curl Squats Squats Leg Extensions Leg Extensions

Monitoring the Effectiveness of Strength 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 Performance There are many performance benefits to strength. These benefits will be specific to different activities. 1. Think of an individual activity that you need upper body strength. Give a description of how you need upper body strength. 2. Think of a team activity that you need lower body strength. Give a description of how you need lower body strength.

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

Give an example of a team activity that requires whole body speed? Give an example of a team activity that requires whole body speed? Badminton doubles, players need speed to get to the net quickly to return shots at the net. Give an example of an individual activity that requires speed in a certain part of the body? Give an example of an individual activity that requires speed in a certain part of the body? Table tennis, players need to bring their arm forward quickly when playing a forehand smash. Table tennis, players need to bring their arm forward quickly when playing a forehand smash. The Effects of Speed on Performance

* Measuring Speed * Measuring Speed Fitness 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 times. Your time would be the average of the 3 times.

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

H ow is POWER measured? Power can be measured in a number of ways. Two standard tests which we will use to determine leg power will be: The standing broad jump (measures how far) The standing broad jump (measures how far) The standing vertical jump (measures how high) The standing vertical jump (measures how high)