Moving quickly to change directions is not only essential in sporting events, but can also help you avoid trips and falls. Ultimately, the quicker you are on your feet, the lower your risk of injury, reducing the likelihood you will twist an ankle or sprain a knee ligament. Incorporating speed, agility and quickness exercises enhances your fitness and your ability to maintain an active lifestyle.
Features
Speed, agility and quickness are components of movement. Speed is the ability to go as fast as possible. Quickness is the ability to change directions as fast as possible. Agility is the ability to easily change directions quickly. Many sporting activities rely on speed, such as the speed at which a running back crosses the football field or the speed at which a soccer player can dribble the ball down the field. However, speed and the need to sidestep an opponent, running at a diagonal instead of in a straight line requires quickness. Furthermore, dribbling a soccer ball as fast as possible, changing directions and circumventing an opponent are crucial in soccer.
Warm-Ups
It is essential to warm-up and stretch prior to performing any speed, agility and quickness test. Warm-ups can increase blood flow to your working muscles and joints, preparing the tissues for the more intense activity to come. Jog slowly one minute, then walk for a minute, totaling 10 minutes; increase the speed of every jog interval. A quick stretch after your warm-up further prepares your body. Stretch twice for no longer than eight seconds per stretch.
The 40-Yard Dash
The 40-yard dash is a fairly straightforward test of speed. You will need a stopwatch, a flat running surface and two markers for the start and finish lines. Markers are placed at the start line and 40 yards from the start line. Allow at least 20 yards past the finish line for the celebration. This speed test is performed by running as fast you can from the start line to the finish line, using a stopwatch to record your time. Complete two sub-maximal practice runs first, then do two all-out sprints. Rest for five minutes between each timed trial, then repeat the test. Your score is the average of the two sprints to the nearest 1/10 of a second.
The T-Test
The t-test requires multiple changes of directions and the help of a friend to time you. Gather four markers, such as orange cones. The cones will form a "T" with a 10-yard imaginary vertical line and a 10-yard imaginary horizontal line. The test is set up by designating the first cone as point A. Then, place a cone 10 yards directly in front of point A, marking point B. Point C is 5 yards to the left of point B, and point D is 5 yards to the right of point B. Perform this agility and quickness test by running as fast as you can from point A to point B, touching the base of the cone with your right hand. Then, quickly shuffle to the left to point C, touching the base of the cone with your left hand. Next, quickly shuffle to the right to point D, touching the base of the cone with your right hand. Shuffle to the left to point B, touching the base of the cone with your left hand. Finally, run backward as fast as possible, past point A, stopping the stopwatch. Rest for five minutes, then perform this test again, taking the average of your two trials and rounding your time to the nearest 1/10 of a second.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
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