MANTUANO, Donita Marie B.

BSBA-FinMgt

REFLECTION PAPER: FINAL EXAMINATION

Ultimately, it is our feet that are in contact with the ground in our
movements. No matter what movement we do, it is always initiated off the
ground. The importance of footwork in sport is undeniable. Proper footwork
grants players with agility, speed, and quickness that can take the game to the
next level. But as Dr. AJ said in the given YouTube video, it is not about speed
and all those things because agility also requires tremendous coordination with
our CNS or Central Nervous System to be able to execute the ability as efficiently
as possible. The main purpose of having good footwork for an athlete is to allow
him to get himself or the ball in the right place and at the right time.

There are some basic footwork drills to develop agility: the Forward
Backward Hops (Front, Left, and Right View), Lateral Hops, In In Out Out, Side
Step Shuffles, and the Cross Over Steps. One of the basic footwork drill
indicated is the Forward Backward Hops which may change slightly based on the
trained range of motion and technique, but in the most general case, the muscles
used for forward-backward hops are the Primary Muscles namely the Calves and
the Quadriceps, and as well as the Synergist Muscles which is the Hamstrings.
The second drill is the Lateral Hops which increases the timing and coordination
between the torso and the legs, and it also helps in establishing the hip, knees,
and feet joints. This exercise also boosts agility and weight transfer while we
alternate one foot to another. Next is the In In Out Out footwork drill which makes
us move forward and backward one foot at a time as fast as we can to develop
agility. The fourth drill is the Side Step Shuffles which is an agility exercise that
develops the glutes, hips, thighs, and calves. By adding agility exercises like this
can help an athlete stop, move, and pivot quickly on the court. Lastly, we have
the Cross Over Steps which we can expect to improve our ability to accelerate,
decelerate, and promptly change direction while maintaining balance.

Needless to say, as with any type of training, repetition and consistency

are the keys. Agility helps performance in activities that require athletes to
change direction as quickly as possible whilst keeping a good balance, speed,
strength, and body control. This indeed is a crucial skill in the vast majority of
sports but little is done directly to develop agility in athletes outside of elite sport.
With an outstanding deal of practice, everyone is capable of being agile.
Although power and speed can benefit agility, the main improvements in
performing these drills come from learning the skill of turning, moving limbs, and
pivoting quickly. Regardless of whether one athlete considers himself/herself as
strength, endurance, or combination athlete, focusing on improving their
speed, agility, and quickness will help them improve their performance and
lead to better results. 

I couldn't have been an outstanding goalkeeper without power,

agility, and quickness. - Hope Solo