SKILL-

RELATED
FITNESS
LESSON 5
OBJECTIVES :
In this lesson, you will learn
different components of skill-
related physical fitness. You will also
discover which component/s you are
weak or strong at.
At the end of this module, you will be
able to:
a. know the skill-related physical
fitness
b. identify the different components
of skill-related physical fitness
c. analyze and distinguish the
different components of health-
related physical fitness
Skill- Related
Fitness
Skill-related fitness
is a term used to
describe the
abilities that are
necessary for
successful sports
performance.
6
Component
s of Skill
Related
Fitness
1. Agility
Agility is your ability to move your body quickly and easily.
This also includes your ability to change directions and still
maintain your balance, such as when you’re running. Some
sports that often require you to have high levels of agility include
football, soccer, basketball, and volleyball.
• Examples of agility:
• Stepping aside quickly to avoid
running into someone
• Quickly maneuvering a snowboard or
surfboard to avoid an obstacle
• Stopping and changing directions to
avoid getting the ball stolen from you
Exercises to improve agility
• Zigzag cones: Place 10 or more cones in a
zigzag pattern about 3 feet (0.9 m) apart.
Quickly weave between the cones moving from
side to side. Do 3 repetitions.
• High knees ladder drill: Using an agility ladder,
run with high knees through the ladder so that you
touch each ladder space. Repeat for 3 sets.

• Box jumps: Stand in front of a box that’s around

18 in (45.7 cm) tall and jump on to it, landing on
both feet. Jump back down, then immediately jump
back up. Do 3 sets of 10 reps.
“ High knees ladder
“ Box jumps “
 Speed
Speed is your ability to move fast
and perform a certain movement in a
short amount of time. There are
many kinds of speed you might
focus on depending on what sport
you play or what activity you want to
do, such as running speed,
swimming speed, and hand or foot
speed.
• Examples of speed:
• Running fast to catch a
baseball
• Swinging a tennis
racket quickly to hit the
ball
• Jumping up quickly to
hit the basketball
during tipoff
Exercises to improve speed:

• Strength training: In order to be fast, you need to

build up the muscles in your arms, calves, ankles, and
hips. Do burpees, squat jumps, and weight-lifting to
strengthen these muscle groups.

• Sprinting: Run as fast as you can for a short interval,

rest until your heart rate goes back down, then repeat.
Intervals can range anywhere from 40 to 400 m (131
to 1,312 ft) depending on your goal.
 Balance
Having good balance means being able to
maintain your center of gravity when moving
or standing still. This is also your ability to
exert control over the various parts of your
body and their movements. Balance is key
not only in sports but also in everyday life,
such as when you walk or sit. It’s also an
important skill for older people to maintain to
prevent falls.
• Examples of balance:

• Being able to walk in a straight line

without veering to the side
• Standing up from sitting in a chair without
using your hands for support
• Landing on both feet after jumping
Exercises to improve balance:

• Yoga: Doing yoga improves your balance by having you

hold certain poses for extended periods of time. Yoga also
improves your flexibility, which is crucial in strengthening
balance.
• Lunges: When you do lunges, it’s important to
concentrate on maintaining your center of gravity to avoid
falling forward or to the side. Lunges will improve your
balance by strengthening your hip flexors and abdominal
muscles.
• Single leg balance: Stand on one leg and raise your
opposite arm above your head. Hold this position for as
long as you can, rest, then repeat. Tighten your core to
Coordination
This is your ability to pull off multiple maneuvers at once.
This includes hand-eye coordination, or the ability to do
activities that require you to use your hands and eyes
simultaneously. This skill is important in a lot of sports where
you usually have to coordinate running, catching, throwing,
and other movements all at once.
• Examples of coordination:
• Catching a frisbee while running
• Dribbling a ball while moving
• Jumping and hitting a ball
• Exercises to improve coordination:\

• Playing catch: To help

strengthen your hand-eye coordination, grab a friend
or family member and take turns throwing and
catching a ball. Or if you’re alone, practice catching
by throwing a ball against a wall.
• Jump rope: Doing jump rope is a good exercise to
improve the coordination between your eyes, hands,
and feet.
• Juggling: For a more fun and unique exercise, try
your hand at juggling things like balls or scarves to
improve your hand-eye coordination.
POWER
This is the amount of force your body is able to exert when you perform
a certain movement. Many people think of power as a combination of
strength and speed since it’s usually defined within fitness as the ability
to overcome resistance in the shortest amount of time.
Examples of power:
• Doing the shot put in
track and field
• Jumping vertically to
CREDITS: This presentation template was created by
hit a volleyball Slidesgo, including icons by Flaticon and infographics &
images by Freepik
• Throwing a baseball
at a high speed
Exercises to improve power
• Kettlebell swings:
Performing kettlebell swings builds power in
your hips and upper body by combining
strength training with a fast and explosive
movement.
Exercises to improve power
• Jump squats: When you do jump squats,
you’re building up lots of muscle and strength in
your lower body. This exercise helps train your
legs to distribute power through the rest of your
body when you jump up.
• Weight training: Lift dumbbells, use weight
machines, or add weights when you do things
like squats, burpees, or pushups to create
resistance and increase your power.
Exercises to improve power

Jump Squat Weight training

Reaction Time
Your reaction time is the amount of time it takes for your body to
recognize an outside stimulus and react to it through some kind of
movement. This is an important skill to develop not only for sports but
also for everyday occurrences. For example, you need a short reaction
time to move your foot from the accelerator to the brake pedal in your
car when another car suddenly stops in front of you to prevent an
accident.

CREDITS: This presentation template was created by

Slidesgo, including icons by Flaticon and infographics &
images by Freepik
EXAMPLES OF REACTION TIME
Exercises to improve rection time
• Goal-keeping: Stand in front of a
soccer goal and have others try to kick or
roll a ball into the goal. React quickly to
stop the ball from going into the goal.
• Ball drop: Have someone drop a ball at
shoulder height. Your job is to catch the
ball after it bounces once on the floor but
before it can bounce a second time.