What is Power-to-Weight Ratio (PWR)?
Power-to-Weight Ratio (PWR) is a measure of an athlete’s ability to generate power relative to their body weight. It’s calculated using the formula:
PWR= Power Output (W)/Body Weight (kg)
- Power Output (W): The amount of force generated over time, often measured in watts.
- Body Weight (kg): The athlete’s total weight in kilograms.
A higher PWR means an athlete can generate more power relative to their weight, resulting in improved speed, agility, and overall performance.
Applications:
- Improvement Areas:
- Increase Power Output: Strength training, plyometrics, and improving explosive movements.
- Optimize Body Weight: Adjust nutrition and training to achieve an ideal balance of muscle and lean mass
Establishing specific power-to-weight ratio (PWR) targets can help female athletes set and achieve performance goals. While optimal PWR values vary across sports and individual capabilities, general benchmarks can guide training objectives.
How Does PWR Affect Girls’ Flag Football?
In girls’ flag football, explosive power, speed, and agility are crucial for success. PWR directly impacts these areas by:
- Enhancing acceleration and sprint speed for quick bursts.
- Improving agility for rapid direction changes.
- Boosting vertical and horizontal jump ability for catching and defensive maneuvers.
- Reducing the physical toll of carrying non-functional body weight.
Optimizing PWR helps athletes perform at their best in every aspect of the game.
How to Measure PWR in Girls’ Flag Football
- Purpose: Measures lower-body explosive power.
- Procedure: Perform a vertical jump and record the height.
- Goals:
- Beginner: 10–12 inches
- Intermediate: 13–16 inches
- Advanced: 17+ inches
- Purpose: Measures horizontal explosive power.
- Procedure: Perform a two-footed jump forward and measure the distance.
- Goals:
- Beginner: 4–5 feet
- Intermediate: 5–6 feet
- Advanced: 6+ feet
- Purpose: Assesses top-end speed.
- Procedure: Sprint 40 yards and record the time.
- Goals:
- Beginner: 6.5–7.0 seconds
- Intermediate: 6.0–6.5 seconds
- Advanced: <6.0 seconds
- Purpose: Measures acceleration.
- Procedure: Sprint 10 yards and record the time.
- Goals:
- Beginner: 2.0–2.5 seconds
- Intermediate: 1.8–2.0 seconds
- Advanced: <1.8 seconds
- Purpose: Evaluates agility and change-of-direction speed.
- Procedure: Navigate a 10m x 5m course weaving through cones.
- Goals:
- Beginner: 20+ seconds
- Intermediate: 18–20 seconds
- Advanced: <18 seconds
- Purpose: Measures speed and directional power.
- Procedure: Sprint 5 yards, change direction for 10 yards, then return 5 yards.
- Goals:
- Beginner: 5.5–6.0 seconds
- Intermediate: 5.0–5.5 seconds
- Advanced: <5.0 seconds
- Purpose: Measures upper-body explosive power, crucial for passing strength and blocking movements.
- Procedure:
- Use a 4–6 kg (9–13 lbs) medicine ball.
- Start in a standing position, holding the ball with both hands at chest height.
- Throw the ball forward as far as possible, using your legs and upper body for power.
- Measure the distance the ball travels from the start line to where it lands.
- Goals:
- Beginner: 10–12 feet
- Intermediate: 13–16 feet
- Advanced: 17+ feet
Why Include the Medicine Ball Power Throw?
Upper-body power often gets overlooked in lower-body dominant sports like flag football, but it’s critical for:
- Passing strength for quarterbacks.
- Bracing and physical engagement during gameplay.
- Overall balance in athletic development.
How Body Fat Affects PWR
Yes, lowering body fat can increase PWR, but it must be approached strategically.
How Lowering Body Fat Impacts PWR
- Decreasing Weight Without Losing Strength:
- Lowering body weight while maintaining or increasing power output directly improves PWR.
- Example: An athlete generating 300W at 70kg has a PWR of 4.3 W/kg. Reducing weight to 65kg while maintaining power increases PWR to 4.6 W/kg.
- Improved Athletic Performance:
- Excess body fat adds “non-functional weight,” which doesn’t contribute to strength or power.
- A healthy body fat percentage enhances speed, agility, and endurance.
Recommended Body Fat Percentages for Female Athletes (Ages 9–18)
- Essential Fat: 10–13%
- Athletes: 14–20%
- Fitness: 21–24%
- Acceptable: 25–31%
For adolescent female athletes, maintaining 14–20% body fat is typically recommended to support performance and health.
Note: Dropping below essential fat levels can lead to hormonal imbalances, fatigue, and injury. The focus should always be on functional strength and performance rather than aesthetics.
How to Reduce Body Fat Safely
- Nutrition:
- Focus on a balanced diet with lean protein, complex carbohydrates, healthy fats, and adequate hydration.
- Avoid crash diets that can lead to muscle loss.
- Training:
- Incorporate strength training and high-intensity interval training (HIIT) to improve power and reduce fat.
- Maintain consistent training to enhance metabolic efficiency.
- Recovery:
- Prioritize rest and recovery to prevent overtraining and support muscle repair.