The research design used a Non-Randomize Control Group Pretest-Posttest Design. The type of research used in this research is quantitative with an experimental method. The subjects of this study were the Pencak silat athletes of the Branch Kostrad Company-C, totaling 30 people who were divided into three groups with ten people in each group and carried out for six weeks. Whether you’re a beginner or a seasoned athlete, incorporating these four main exercises into your training routine can help you take your performance to the next level.The purpose of this study was to determine the effect of jumping jack and tuck jump exercises on leg muscle strength and power. By focusing on the specific movements and skills required for their sport, athletes can improve their performance and achieve their goals. Sports-specific training is an important part of an athlete’s training regimen. Riding a stationary or outdoor bike for an extended period of time. Going for a jog or run, either outdoors or on a treadmill. Cardiovascular training can improve an athlete’s endurance, speed, and overall fitness level.Įxamples of cardiovascular exercises include: Exercise This type of training is important for sports like soccer, basketball, and long-distance running. Using a bar to pull your bodyweight up toward the bar.Ĭardiovascular training involves exercises that get your heart rate up and increase your endurance. Lowering your body into a seated position and standing back up while holding weights. Lying on a bench and lifting a barbell with weights. Resistance training can improve an athlete’s overall strength, power, and endurance.Įxamples of resistance exercises include: Exercise This type of training is important for sports like football, wrestling, and weightlifting. ![]() Resistance training involves using weights, resistance bands, or bodyweight exercises to build strength and muscle. Moving quickly through a ladder pattern on the ground. Running back and forth between two markers as quickly as possible. Setting up cones in a pattern and moving quickly through the pattern. Agility drills can improve an athlete’s footwork, reaction time, and overall coordination.Įxamples of agility drills include: Exercise These exercises are designed to improve an athlete’s ability to change direction quickly, which is important for sports like soccer, football, and basketball. Jumping into the air and bringing your knees up to your chest.Īgility drills are exercises that involve quick and precise movements. Performing a squat and then exploding into a jump at the top of the movement. Jumping onto a box or platform from various heights. Plyometric exercises can improve an athlete’s jumping ability, speed, and agility.Įxamples of plyometric exercises include: Exercise These exercises are designed to improve an athlete’s explosive power, which is important for sports like basketball, football, and volleyball. ![]() ![]() Plyometric exercises are high-intensity exercises that involve jumping and bounding movements. These exercises are designed to help athletes develop the specific skills and movements required for their sport. There are four main exercises that are commonly used in sports-specific training. By practicing the specific skills and movements required for their sport, athletes can improve their speed, strength, and endurance, leading to better performance during competitions. This type of training is usually done by athletes who want to improve their performance in their chosen sport. Sports-specific training is a type of exercise that focuses on the specific movements and skills required for a particular sport. The Importance of Sports-Specific Training The Importance of Sports-Specific Training.
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