8 Agility Training Lee E. Brown, EdD, CSCS*D, FACSM, FNSCA

Introduction Agility can be defined as quick, full-body changes in direction and speed or simply the ability to change direction  (2). This suggests a two-part model of agility: a visual and decision-making component in addition to a physical component  (2, 20).

Factors in Agility Performance changing direction can be described generally as a stop-and-go event that requires the athlete to stop the body (braking force) and restart movement (propulsive force) with minimal time between the two phases. As a result, training should target this quick stop-and-go ability.

Factors in Agility Performance Further, since agility requires athletes to propel their own bodies on the field or court, body mass influences change-of-direction ability. Newton's first law states that an object at rest or in motion maintains its current state unless acted on by some external force that causes it to move or stop. (inertia refers to an objects resistance to change i.e., being moved) This directly relates to an object's mass, since an object with greater mass also has greater inertia or stopped).

Factors in Agility Performance This is relevant to the ability to change direction because athletes with greater body mass also have greater inertia. In addition to the movement concepts just described, a basic understanding of the internal biochemical processes that provide fuel for activity is essential. Changes of direction in sport and during test assessments can last less than 5 seconds, more than 10 seconds, and everywhere in between.

Assessing Agility Before implementing an agility training program, baseline measures of change-of-direction ability should be assessed so that progress may be tracked over time. T test 5-10-5 shuttle Illinois test

Training for Agility Specificity Specificity refers to training with the purpose of attaining a particular outcome . Athletes therefore utilize training programs that allow for the greatest transfer to their sports. Specificity of training can be applied in terms of energy systems, muscle groups, and movement patterns.

Specific training related to agility The amount of space that an athlete covers within a given sport energy systems, muscle groups, and movement patterns. A basketball player will only be able to move within the confines of the court. Therefore, agility drills that exceed the dimensions of the court of field or surpass the typical space covered by the athlete lack specificity.

Specific training related to agility An attacking soccer (football) player may be required to perform frequent changes of direction while maintaining control of the ball: therefore, specificity of training advocates soccer drills that integrate dribbling and ball control.

Specific training related to agility Consideration of the energy requirements of a given sport when training for agility is also important, since changes of direction are performed intermittently during an ongoing event. Specifically, agility movements are typically performed in a suboptimal state.

Specific training related to agility The surfaces where the athlete will train should be taken into consideration. Surface types during training should be similar to those athletes will encounter during competition.

Transfer of Training traditional lower-body resistance exercises (e.g., Olympic lifts, back squats, deadlifts, lunges, or jump training), straight sprinting, or specific change-of-direction drills. In summary, traditional lower-body resistance exercise alone may not be an optimal means of developing agility.

Transfer of Training Further, the effectiveness of straight-sprint training on agility performance has not been well established. In contrast, jump training, including loaded jump squats and horizontal and lateral jumps, holds promise.

Agility Drills The various agility drills presented in this section utilize premarked distances (lines), cones or domes, and specialized equipment, such as ladders. They also differ in distance covered, duration, number of directional changes, and movement patterns. These characteristics, which alter the complexity of each drill, should be considered when selecting drills for a given population.

Agility Drills proper technique head should stay in a neutral position, with the eyes looking straight ahead. Any changes in direction should be initiated from the top down. This means that the head turns in the intended direction first, followed by the rest of the body.

Agility Drills During the actual change of direction (braking phase), lowering the center of mass will allow the athlete to stop and go much more quickly. Finally, effective use of the arms greatly benefits the ability to perform change-of-direction tasks.

CARIOCA PURPOSE Develop balance, flexibility in the hips, footwork, and lateral speed

HEXAGON PURPOSE Improve agility Perform this pattern both clockwise and counterclockwise while being timed

20-YARD SHUTTLE PURPOSE Improve ability to change direction, footwork, and reaction time Turn to the right, sprint, and touch a line 5 yards (4.6 m) away with the right hand Turn back to the left, sprint 10 yards (9 m), and touch the far line with the left hand Turn back to the right and sprint 5 yards through the starting line to finish

DOUBLE-LEG LATERAL HOPPING PURPOSE Develop explosiveness and change-of-direction ability in the lateral direction Perform 8 to 10 consecutive repetitions in a rapid fashion

60-YARD SHUTTLE SPRINT PURPOSE Improve agility and conditioning

100-YARD SHUTTLE SPRINT PURPOSE Improve ability to change direction, footwork, and reaction time

40-YARD LATERAL SHUFFLE

15-YARD TURNING DRILL

20-YARD SQUARE

FIGURE EIGHTS Position two flat cones 5 to 10 yards (4.6-9 m) apart Start in a two-point stance Run a figure eight between the cones, placing the inside hand on each cone while making the turn

Z-PATTERN RUN Position three cones on two lines 5 yards (4,6 m) apart such that the cones on line l are at 0, 10, and 20 yards (0, 9, and 18 m), and the cones on line 2 are at 5, 15, and 25 yards (4,6, 14, and 23 m)

ICKEY SHUFFLE Start on the left side of the ladder Step laterally with the right foot and place it inside the first square of the ladder, then place the left foot inside the same square Step laterally with the right foot to the right side of the ladder, then place the left foot in the second square Bring the right foot into the square with the left fool Step laterally to the left side of the ladder and place the right foot into the third square Repeat this pattern

IN-OUT SHUFFLE Start in a two-point stance Begin standing sideways to the ladder, with the ladder in front Step straight ahead into the first square with the left foot Follow by putting the right foot into this same square Step back and diagonally with the left foot until it is in front of the second square to the left Follow with the right loot until it is in front of the same square Repeat this sequence throughout the ladder Ensure that each foot hits every box

IN-OUT SHUFFLE

SIDE RIGHT-IN

SNAKE JUMP

CROSS OVER SHUFFLE Stand to the left of the ladder Cross the left foot over the right to step into the First square of the ladder Laterally step with the right fool to the right side of the ladder Immediately cross the right fool over in to the second square Laterally step with the left foot to the left side of the ladder Repeal the process down the ladder Remember: Only one foot is in the ladder at any one time.

Agility Program Design

Exercise and Drill Selection The selection of individual drills should be based on what an athlete might encounter in a game situation. For instance, soccer players: the 40-, 60-, and 100-yard shuttle sprints, as well as the 40-yard lateral shuffle and the 55-yard sprint backpedal, would be appropriate training drills.

The player performing a long shuffle drill (e. g The player performing a long shuffle drill (e.g., 40»yard lateral shuffle) would not run 40 yards straight, but might make eight change-of-direction runs of 5 yards each.

Exercise Order The order of agility drills within a training session largely depends on the training status of the athlete or population being trained.

Frequency The most common training frequency administered in successful training studies is two or three times per week (2). The duration of these training programs ranged from 6 to 14 weeks in length, with the most common period being 8 to 10 weeks