D3.1, D3.4 and D3.5 Training Methods for Agility, Reaction Time and Power GapFill

Power is the product of  balancespeedmuscular enduranceflexibility and strength, being the ability to generate a maximal   flexibilityabilityeffortforce in as little time as possible.  Proprioreceptive neuromuscular facilitationPlyometricsPilatesSAQ is a method of training that involves performing movements that generate power, such as the box jump or an explosive press-up onto a bench. An important principle that should be followed is  specificityprogressive overloadreversibilityfrequency to the sport. For example, a high jumper would benefit more from box jumps than they would from press-up clasps, and should tailor their training in accordance with this principle. There is a range of equipment available to carry out this method of training, including:

•  MatsPeopleLaddersBanana peels and cones act as obstacles which are used to focus on fast foot movement, an important action in performing skills to beat an opponent in football.
•  Jump ropesBarbellsKettlebellsMats are also used for foot movement but can be repeated for a longer period of time, depending on level of fitness. They are regularly used by boxers as it is important they are constantly on their toes to anticipate the opponent's intentions.
•  Reaction ballsFree weightsMedicine ballsStability balls can be used for a whole host of actions. One which focuses on this method of training involves throwing out to the front, or to the side in a twisting action. These actions can be translated into rugby, where players surrounding a ruck attempt to clear out their opponents to prevent them from turning over the ball.
•  TapeResistance tubingHurdlesBelts come in a range of sizes, allowing the performer to execute small, frequent bounding movements or larger, more infrequent jumps. They are directly transferable to track events using them as obstacles but are also useful for activities where leg power is important, such as the long jump.