Speed & Agility Speed – The time dependant ability to complete a task Agility – the ability to change body position or direction of travel at speed under control. Quickness – Learning, thinking or reacting rapidly and energetically. Developing speed and agility allows most sports performers to develop base skills and movement patterns that will aid them in becoming more efficient at their chosen sport and less prone to injury Created by:

SPEED TRAINING

Speed Training Often mistaken with RST (repeat sprint training)Often mistaken with RST (repeat sprint training) 95%+ of max speed (getting faster or getting more tired)95%+ of max speed (getting faster or getting more tired) Full rest periods (complete recovery) required(4 min + 90Sec Per 10m)Full rest periods (complete recovery) required(4 min + 90Sec Per 10m) Closely linked with Strength.Closely linked with Strength.

Speed Training A clear association between MAX squat strength and short sprints!

Speed Volume and Rest Distance (M)RepsRest min min 30 sec min min 30 sec The Charlie Francis Training System

Agility “A rapid whole body movement with change of velocity or direction In response to a stimulus “ Mladen Jovanovic – Complimentary Training

Speed is only one component Leg Muscle Qualities Reactive Strength – plyometrics Concentric Strength – strength work/dynamic effort Left-Right Imbalance – single leg work

Agility Training DONT Perform a bunch of SAQ or cutting drills as the movement is pre plannedPerform a bunch of SAQ or cutting drills as the movement is pre plannedDO Improve agility by playing the game (or drills that develop decision making)Improve agility by playing the game (or drills that develop decision making) Improve leg muscle qualitiesImprove leg muscle qualities Single leg work (unilateral).Single leg work (unilateral).