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In sports and fitness, at high levels, it is never built on a unique physical quality. Instead, that’s Interdependence of conditional components associated with performanceSimilar Power, power, speed, agility, flexibilityand stamina– It creates the edge of athletes.
As emphasized in Sportsing Sports Model Bompa & Carreera and they supported Peer-Reviewed Scientific StudyThe optimization of one component often increases several others. This article provides a professional review as these components relate and how to train them effectively.
What are the components associated with performance?
These are physical qualities necessary for Specific performance. Unlike health components (eg composition of the body, basic cardiovascular health), Performance features They are responsible for:
- Explosive movement
- Exit from permanent force
- Quick changes directed
- Working capacity that long-term
They must be dressed together, not isolated.
1. Power: Foundation of all physical qualities
Definition: Ability to generate force against resistance (force × distance).
Why is it important: Power is the foundation for development power, speedand Prevention of injury.
“Power is an adaptation that leads to all other adaptations that you really care.” – Charles Stalei
Types of training:
- Isometric (static): Planks (boards), Gymnastics
- Dynamically: Squats, dead characters, bench prints
- Power-dominant: Olympic lifts
Evidence: Strength training Reduces the risk of injury to young athletes (Faigenbaum & Schram, 2004).
2 Power: The bridge between power and speed
Definition: Power = Silence × distance in time
Key feature: Combine power with Execution speed.
Examples of application:
- Olympic lifts
- Sprinting
- Jumping
- Throwing
Research insight: Increased power is more connected to power development The speed of movement (bomb, 2015).
3. Speed: Maximum speed of movement
Definition: Speed = Distance time
Subcomponents:
- Reaction time (reaction to stimuli)
- Movement time (filling up movement)
- Sprint Speed (length of strict × Stride frequency)
Training dependence: Strong, strong muscles improve acceleration and top speed.
Note: The speed is Limited without power and refined with coordination.
4. Agility: Fast, controlled directional changes
Definition: The ability to effectively slow down and effectively change direction.
It relies on:
- Power and strength For a strong slowdown / re-acceleration
- Engine control For coordination and body consciousness
Training Council: Avoid repeating the same exercise throughout the year. Alarm training must include Sport-Speceper Variation to prevent plateaue.
5. Durability: Prostin output over time
Aerobic endurance
- Long, subfolding efforts (> 3 minutes)
- Example: Run in distance, long sets
Anaerobic stamina
- Short, intense bursts (<60 seconds)
- Example: Sprints, Interval training
Muscle endurance types:
| Enroll | Example |
|---|---|
| Continuous tension | Boards, climbing |
| Isometric | They contain static, Isometrics |
| Repetitive dynamics | Rowing, High-speed training |
| Short rest / great effort | Training Circle, Football |
These species exist on continuum and often overlap depending on the need for sports.
6 Flexibility: A controlled range of movement
Dynamic flexibility:
- Derived before training
- Reinforces common mobility without loss of power
Static flexibility:
- The best after training
- Used for areas with specific strength (based on screening)
Scientific warning:
Static stretching of transmission can Reduce power and strength up to an hour (Evetovich et al., 2003; Young & Behm, 2003).
Context use:
- Gymnasts and martial artists require high ROM
- Excessive flexibility may interfere with the performance in the sport of power (Jones, 2002)
7. Engine coordination and development
Coordination includes:
- Weathering
- Rhythm
- Spatial awareness
- Sequencing movement
Coordination is what Connects raw physical power on functional athletics. All athletes benefit from integrating drills that improve neuromuscular time and control.
Principles of training you need to know
1. Specificity: Train according to your sport or target.
2. Overload: Progressively increase intensity or volume.
3. Variation: Rotate the stimulus to avoid plateau.
4. Recovery: Respect the effects of the remaining training – each fitness quality falls in a different rate.
| Adaptation | How long is (average) |
|---|---|
| Power | 30+ days |
| Stamina | 15-30 days |
| Speed | 5-10 days |
Conclusion: Why everything works together
Performance-related components do not work in silo. Your ability to sprint, jump, change direction or recovering from fatigue is determined how So your whole physical system works together.
Whether you are a coach, athlete or recreational trainee, construction programs dealing with Power, power, speed, endurance, flexibility and coordination In the cohesive, progressive road is the way to perform.
References
- Bomb T, Carrera M. (2015). Conditioning young athletes. Human kinetics.
- Faigenbaum ad, Schram J. (2004). Can resistance to resistance reduce injuries in young people? Magazine and conditioning of the magazine26 (3): 16-21.
- Evetovich TK et al. (2003). The effect of static stretching at the moment. J Strong Condl Res17 (3): 484-488.
- Young VB, Behm Dg. (2003). Stretching and explosive performance. J Sports Med Plafing Fitness43 (1): 21-27.
- Jones am. (2002). Running economics vs flexibility. INT J Sports Med23 (1): 40-43.
