Agility is the ability to move well in any direction in a rapid fashion using speed, strength and power.
Essential Biomotor Characteristics:
- Motor Coordination (Timing)
Motor Programs (Techniques)
b. Quality
c. Quickly
If the athlete is not strong enough for their bodyweight it is impossible for him/her to be agile. Coaches must assess these characteristics in their athletes and create programs for any weakness accordingly.
Every C.O.D. involves:
-Acceleration
- Deceleration
- Stopping
- Re-acceleration
- Conditioning (Anaerobically)
- Injury Prevention
Precondition 1
- Examine Base of support critical for balance, stability and proper change of direction. Coaches must assess an athlete’s base of support during C.O.D. technique assessment.
Precondition 2
- Locate Center of Gravity (C.O.G.)
- Keep C.O.G. closer to the base of support to increase stability and opportunity to change direction. Coaches must assess the relationship of the C.O.G. and B.O.S. during every athletes C.O.D. technique.
Precondition 3
- Muscle force vectors
- The direction of the muscle force vectors will influence the direction and quality of C.O.D. movements. Coaches must address the relationship between C.O.G., B.O.S. and the M.F.V. during agility training.
A= Acceleration is an increase in speed in any direction.
• This movement involves the concentric contraction.
• C.O.G must move away from the B.O.S. in the direction of movement.
• This action will set the muscle force vectors in the correct alignment
D=Deceleration
• Decreased in speed in any direction.
• This movement involves the eccentric contraction.
• C.O.G. must move closer to and behind the B.O.S. in the direction of the movement.
• This action will allow for the proper force reduction contractions to occur.
S=Stopping: Stopping a brief absence of movement in any direction.
R=Reacceleration
• Involves the isometric contraction.
• C.O.G. is stopped in a position over the B.O.S. that sets up reacceleration.
• This action will allow for proper balance and change of direction to occur.
C=Conditioning
Agility training is an excellent anaerobic conditioning fool. Coaches must control quality and proper rest periods during training. This will allow athletes to develop heart, lungs, mitochondria and capillaries over time.
I=Injury Prevention
Athletes must develop adequate biomotor requirements for agility. Coaches cannot progress to levels of training that their athletes are not prepared for.
Male and female athletes are trained differently during agility training since female athletes lack certain biomotor characteristics and have anatomical differences that can predispose them to injury, coaches must create appropriate programs.
Agility Method Progression
1. STATIONARY EXERCISES
Broad Jump/Land/Acceleration
• Broad jump forward and stick holding the landing positions.
• After demonstrating proper control, C.O.G. forward and accelerate.
• Focus on quality not speed.
“Roll Forward-drop:” Commands
Side Jump/Land/Acceleration Drill
• Slide Jump stick and hold landing position.
• After demonstrating proper control, move C.O.G. side ways and accelerate.
• Athlete/coach must focus in quality, not speed.
Broad Jump/Land/Side Run Drill
• Broad Jump forward- stick and hold the landing position.
• After demonstrating proper control, move C.O.G. sideways and accelerate in a side run.
• Focus on quality, not speed.
Side Run/Stop/Reaccelerate Side Run
• Accelerate to the side in a side run.
• Coming to a complete, controlled stop, move C.O.G. sideways and reaccelerate in a side run in the opposite direction.
• Focus on quality, not speed.
2. MOVEMENT EXERCISES
5 Yard Side Shuffle Drill
• Side shuffle 5 yards, stop and reaccelerate in the opposite direction.
• Make sure C.O.G. lowers towards B.O.S. during the change of direction.
• Focus on Quality not speed.
5 Yard Forward and Backward Drill
• Run forward 5 yards, stop and reaccelerate in the backward direction.
• Make sure C.O.G. lowers toward B.O.S. during C.O.D.
• Focus on quality not speed.
3. OBSTACLE EXERCISES
Side shuffle Drill
• Athlete side shuffles around the obstacle provided.
• Must lower C.O.G. to the B.O.S. during the changes of direction.
Side Run Drill
• Athlete side runs around the obstacle provided.
• Must lower C.O.G. to the B.O.S. during the changes of direction.
W Drill
• Athlete runs forward and backward around the obstacle provided.
• Must lower the C.O.G. to the B.O.S. during the changes of direction.
Hand Touch Drill
• As the athlete runs forward around the obstacle provided, the athlete must touch the ground in direction he/she is moving.
• This makes the athlete lower the C.O.G. to the B.O.S. during the changes of direction.
4. CONDITIONING EXERCISES
*All Motions Must Be Perfect*
5yd. – 5yd. 10 yd. – 10 yd. Drill
1. Side Shuffle/S.S. Sprint/Sprint/Stop
2. Forward/ backward Side Shuffle/Sprint/Stop
3. Side Shuffle/Side Run Sprint/Sprint/Stop
• Athlete performs repeated change of direction movements to develop anaerobic conditioning.
• Coaches must remember the keep the quality of the drills high and look for signs of fatigue that could lead to potential injury.
The Workout
Jump right stick/Jump left leg stick sprint/stop (5x)
5yd. 5yd. 5yd. 5yd.
Side Shuffle/side shuffle/side shuffle/side shuffle/stop x4 reps.
5yd. 5yd. 5yd. 5yd.
Side run/side run/side run/side run/stop x4 reps.
5yd. 5yd. 10yd.
Side run/side run/ sprint/stop x 4 reps.
5yd. 5yd. 5yd.
Forward/ backward/ Forward/stop x4 reps.
5yd. 5yd. 5yd. 10yd.
Side shuffle/side shuffle/ side run/sprint/stop x 4 reps
Side run to sixth cone and then sprint/stop x 3 reps
(cones = 5 yds apart)
Broad Jump and stick to the fourth cone x 3 reps. Then stop.
(cones 3 yds apart)
5yd. Sprint/ 5yd. Sprint
Thanks to Martin Rooney of the Parisi Speed School DVDs.
