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No matter what kind of exercise or training you engage in, there is no doubt that it is helpful to your health. But for sports performance and performance, the most important thing to pay attention to is the practice of specific skills in sports. For example, tennis players need to work hard on the four aspects of agility, strength, speed and hand-eye coordination, especially the agility training is an essential ability for special sports. These 6 skill-related training components also need to be considered if you want to train more for specific fitness-related goals.

6 Must-Have Motor Skills

1. Strength

Strength is the combination of speed and muscle power! Essentially, it's the speed at which you generate maximum force. In sports, a strength athlete is someone who develops all-out strength for a short period of time, such as Olympic weightlifters, soccer players, and gymnasts, to name a few.

But athletes in other sports, such as basketball, volleyball, and tennis, can also benefit from developing greater strength, especially when jumping and rebounding requires leg strength, while powerful spiking requires upper body strength and lower body strength. The combination of strength, therefore, the strengthening of strength is an indispensable basis for all sports.

2. speed

When you think of speed, you might think of sports like the 100-meter sprint, but speed is relative in nature. A good 100 meter sprinter needs a very, very fast burst of power, but it might only last about 10 seconds or so; on the other hand, if a marathon runner wants to increase their speed to create a personal best, they may The race pace per kilometer will be shortened from 10 minutes per kilometer to 9.5 minutes per kilometer, and this speed will be maintained for about 4 hours.

The two sports examples above have very different training styles, but their goals are similar! It is to make yourself faster during sports competitions. Therefore, speed training will vary according to the direction and shape of your movement; but no matter what kind of sports, high-intensity interval training (HIIT) is to improve speed. One of the best methods, this type of training involves going all out or almost all out for a set time, and then setting the time for the body to rest. This training mode repeatedly challenges the body's aerobic and anaerobic Oxygen system, and allow muscles, heart and lungs to get used to higher intensity work mode, so as to perform better.

3. Agility

Agility is the ability of the body to move quickly and change direction easily. For example, basketball players must be very agile because they must move, jump, slide, twist and back in all directions, and face all aspects of the court with quick reactions. Because of this, they have to subject the body to a lot of agility training programs in order to be able to react and change the body's direction immediately in the moment.

4. Coordination

There are many sports that require good hand-eye or foot-eye coordination, including badminton, golf, soccer, basketball, rugby, squash, archery, softball or Ultimate Frisbee, all of which require you to be able to see outside object, and respond quickly and accurately with the hands or feet to meet the goals set by the sport.

5. Balance

We often see perfect balance skills in some gymnastics, yoga, skiing or surfing athletes to achieve their performance in sports, but in addition to these sports require balance, there are many more sports that do not Or missing.
Balance itself refers to the ability to adjust your body posture to stay upright, which involves proprioception or knowing where your body is in space, and allows your body's center of gravity to reposition itself during movement in a more efficient manner. Finish.
There are many sports that can benefit from improving balance. For example, trail runners can benefit from balance training because it helps or prevents them from tripping over tree roots or in muddy trails during races or training. Risk of sprained ankles and falls after slipping and falling on the road.

6. Reaction time

Reaction time refers to the speed at which the body responds to external stimuli. For example, in a tennis match, when the ball falls from the opponent's racket, the best players will react almost immediately and rush to the place where they want the ball to bounce. position swing. Therefore, reaction time depends heavily on the connection between mind and body.
When your eyes see a stimulus, the mind immediately analyzes the stimulus, and the body reacts immediately based on that analysis. This physical and mental response is largely related to usual training and experiential knowledge; professional level The best tennis players can almost immediately analyze and predict the direction of the ball landing, and immediately make the most correct response.