In sports and fitness, the performance on a high level is never based on a single physical quality. Instead it is that Interdependence of the performance -related fitness components-How Strength, strength, speed, mobility, flexibilityAnd Endurance– that creates an athlete edge.
As produced in Bomba & Carreras sports conditioning model and supported by Scientific studiesThe optimization of a component often improves several others. This article offers an expert overview of how these components relate and how you can train effectively.
What are performance -related fitness components?
These are physical features that are important for Sports -specific performance. In contrast to health -related components (e.g. body composition, basic cardiovascular health), Performance -related properties are responsible for:
- Explosive movement
- Persistent power production
- Quick changes of direction
- Long -term capacity
They have to be trained together, not isolated.
1. Strength: The basis of all physical properties
Definition: The ability to generate strength against resistance (power × distance).
Why it is important: Strength is the basis for development PerformancePresent speedAnd Prevention of injury.
“Strength is the adaptation that leads to all other adjustments that are really important to them.” – Charles staley
Training types:
- Isometric (static): Boards, gymnastics holds
- Dynamics: Squats, cross lifting, bench press
- Power-dominant: Olympic elevators
Proof: Strength training Reduces the risk of injury among young athletes (Fagenbaum & Schram, 2004).
2. Power: The bridge between strength and speed
Definition: Power = power × distance ÷ time
Key feature: Combine Strength with Executional speed.
Application examples:
- Olympic elevators
- sprint
- Jump
- Throw
Research Insight: Increased performance is more related to Force development as the speed of movement alone (Bomba, 2015).
3. Speed: Maximum speed of movement
Definition: Speed
Sub -components:
- Reaction time (reaction to stimuli)
- Movement time (conclusion of an application)
- Sprint speed (Strid length × Strid frequency)
Training dependency: Strong, strong muscles improve acceleration and top-end speed.
Note: Speed
4. Agility: Fast, controlled directional changes
Definition: The ability to efficiently slow and change the direction.
Is based on:
- Strength and strength For a powerful delay/re -acceleration
- Engine control For coordination and body awareness
Training tip: Avoid repeating the same drill all year round. Agility training must include Sports -specific variation Prevent plateaus.
5. Endurance: Sustainable production over time
Aerobic endurance
- Long, submaximal efforts (> 3 minutes)
- Example: distance runs, long sets
Anaerobic endurance
- Short, intensive outbreaks (<60 seconds)
- Example: sprints, interval training
Muscle endurance types:
| type | Example |
|---|---|
| Continuous tension | Boards, climbing |
| Isometric | Static holding isometry |
| Repeat dynamics | Rowing, high -resting training |
| Short peace/high effort | Circular training, football |
These types exist on A continuum And often overlap depending on sports requirements.
6. Flexibility: controlled area of
Dynamic flexibility:
- Carried out before training
- Improves common mobility without loss of electricity
Static flexibility:
- Best after training
- Used for areas with Specific tight (Based on the screening)
Scientific restriction:
Static stretching before training can Reduce strength and strength for up to an hour (Evetovich et al., 2003; Young & Behm, 2003).
Context -specific use:
- Turner and martial artists need a high Rome
- Excessive flexibility can hinder the power in power sports (Jones, 2002)
7. Coordination and development of motor skills
Coordination includes:
- timing
- rhythm
- Spatial awareness
- Movement sequencing
Coordination is something combines raw physical strength with functional sportiness. All athletes benefit from the integration of exercises that improve neuromuscular timing and control.
The training principles you need to know
1. Specification: Train for your sport or your goal.
2. Overload: Increase intensity or volume.
3. Variation: Turn the stimulus to avoid a plateau.
4. General: Respect remaining effects – the fitness quality expires at different speeds.
| Adjustment | How long does it take (average) |
|---|---|
| Strength | 30+ days |
| Endurance | 15-30 days |
| speed | 5-10 days |
Conclusion: Why everything works together
Performance -related fitness components do not work in silos. Your ability to sprint, jump, change the direction or to recover from fatigue depends on how Well, your entire physical system works together.
Regardless of whether you are a trainer, athlete or leisure outpatient and create programs that are addressing Strength, strength, speed, endurance, flexibility and coordination In a coherent, progressive way, the way to performance is.
References
- Bomba T, Carrera M. (2015). Conditionation of young athletes. Human kinetics.
- Fagenbaum ad, Schram J. (2004). Can resistance training reduce injuries in youth sports? Strength & Conditioning Journal26 (3): 16–21.
- Evetovich TK et al. (2003). Influence of static stretching on the torque. J Strength Cond Res17 (3): 484–488.
- Junge WB, Behm DG. (2003). Stretching and explosive performance. J Sports med Phys Fitness43 (1): 21–27.
- Jones Am. (2002). Running economy against flexibility. Int j Sports med23 (1): 40–43.
