1. Coaching Speed and Agility for Handball Led by John McElholm Developing the Athlete Session 2

2. Introduction Head of PE in St Mary’s Grammar School, Magherafelt, Co Derry MSc Sport, Exercise and Leisure Large coaching portfolio including numerous inter county Gaelic Football teams

3. There is no such thing as a ‘Quick Fix’! Nothing beats hard work and proper preparation! “Fail to Prepare, Prepare to Fail”

4. Video Clip of Elite Performance

5. Handball Movement analysis Fitness components Principle of Specificity Implications for training Importance of Speed and Agility Dimensions of the alley (40x20, 60x30, One-Wall) GPS?

6. Components of Fitness Cardiovascular Endurance Strength Flexibility Speed Muscular Power Agility Co-Ordination Reaction time Balance Muscular endurance

7. Speed Definition: Speed is the ability to move all or part of our bodies as quickly as possible. Sport where Speed is Important: Handball…..picking the ball, chasing a passing shot, etc Test for Speed: The test for speed is a 30 metre run

8. Agility Definition: Agility is our ability to change the direction of our body at speed. Sport where Agility is Important: Handball-turning quickly, covering the alley at pace etc Test for Agility: The test for Agility is the 10 x 5 metre shuttle run.

9. Factors Affecting Speed Fitness BMI Injury Hydration Flexibility Training Methods Heart Rate Age Development

10. Implications for Training/Coaching Principle of Specificity Matching energy demands and movement patterns in the game Periodisiation Endurance Base → Speed Endurance → Speed Agility Out of Season → Pre Season → In Season (competition) Work/Rest Ratios-(1:1, 1:3)

11. Speed and Agility Drills Equipment Warm-up (dynamic/ballistic) Linked to the game Technique Movement patterns Pace of training Adequate recovery

12. A Typical Speed Session A typical speed session might consist of 5 sets of 10 repetitions in total. Try to keep a work to rest ratio of 1:4. For example a 6 second sprint should be followed by approximately 24 seconds active recovery. Speed training drills are best performed when the athlete is fresh. The best time to introduce speed wouldn’t necessarily be after a long endurance run or a weights session. Make sure the athlete completes a full warm up before starting a speed training session. E.G. 10 minutes light aerobic exercise followed by some dynamic stretches. Avoid static stretches in the warm up. These are best left until the end of the session when increasing/maintaining flexibility is important.

13. Drills Warm-Ups SAQ-Hurdles, ladders Range of agility drills over short distances (grid work) Evasion belts Circuit Training for speed Adapting the drills for purpose Be Innovative - Trial and Error!!

14. Today’s Objective To experience a range of speed and agility training techniques that will allow you, the coach, to use, adapt and modify them for purpose.