Speed can be defined as “the ability to complete a movement within a short period of time”. Therefore, to improve speed, athletes must develop the ability to accelerate and slow down.

Agility can be defined as the ability to change the body's direction efficiently. This means being able to execute the movement smoothly with accuracy and relaxation, thus using minimal muscular energy.

Strength training is a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or the person's own body weight. Strength training sessions are designed to impose increasingly greater resistance, which in turn stimulates development of muscle strength to meet the added demand.

Conditioning is to develop systematic training programs for both teams and individual athletes. This includes teaching proper lifting techniques, supervising, motivating athletes as they work out, and assessing their performance before and after the program.

strength & Conditioning

speed & Agility

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To enhance these abilities, players and coaches must take the following components into consideration:

Reaction speed – the ability to respond quickly to different types of signals.

Contraction speed of the muscles - the ability of the muscles to make explosive movements.

Frequency of body movements - the ability to execute body movements correctly at different speeds.

Movement coordination – provides for success in more complex situations.

Movement precision – the quality of execution.

Energy saving – the ability to execute a motor activity with maximal efficiency.

Reliability of motor execution – the ability to reproduce the performance with a high level of success.