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SPORT SPECIFIC CONSULTING
Agility Training Manual
© 2009 Sport Specific Consulting, LLC - All Rights Reserved
Introduction to Agility
Key Components to Agility Training
10 Exercises with Detailed Pictures/ Descriptions
Intended for Beginner to Intermediate Athletes
No part of this document may be reproduced, stored using a retrieval system, or transmitted by
any means without written permission from the author
Includes electronic, mechanical, recording, photocopying, and all other means
The presented information is intended for use as an educational resource, not as a substitute
for proper medical advice
Please consult a physician or health care professional before performing the exercises in this
manual or any exercise regimen
Discontinue any exercise that causes pain or severe discomfort and consult a physician
immediately
The authors of this manual do not make any warranty in regard to the content presented and
accept no responsibility for its misuse
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© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
Agility Training Manual
Introduction
Agility can most easily be defined as a quick and EFFICIENT change of direction. In order to improve
agility, an athlete must have a strong core and the ability to decerate and accelerate their body with power
and precision. All of the exercises in this manual are considered Programmed Agility Drills, meaning that
the athletes knows exactly where and when they are making a cut or change in direction. This should
allow the athlete to focus on developing quickness while keeping proper form and technique throughout the
drill. The goal of each exercise is to move and change direction quickly while keeping their body under
control.
Key Components of Agility: Stay Low
Allows for More Balance and Power
Quicker Movements
Balls of Feet Stay Balanced and Ready to Move in Any Direction
Be Efficient No Wasted Movement or Unnecessary Steps
Control Body and Lean in Direction of Next Movement
Drop and Go Avoid False Step
Quick Drop Gives Muscles the Stretch Needed to Produce Powerful
Movement
Accelerate Fast Arms
Balls of Feet
Low to High
Wide to Narrow
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
Agility Training Manual
Pro Agility Drill
Setup:
Three (3) cones approximately five (5) yards apart in a line.
Recommended Sets and Reps: Perform 4-6 total repetitions, alternating which way you
start
Description: 1). Start in middle of drill straddling cone/line
2). Sprint sideways 5 yards to cone/line
3). Change direction and sprint 10 yards to opposite
side
4). Change direction again and sprint back 5 yards to
start of drill
5). Always change direction towards the front
Equipment: Cones (3)
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affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
Agility Training Manual
X Drill
Setup:
Four (4) cones approximately five (5) yards apart in a box shape.
Recommended Sets and Reps: Perform 4-6 total repetitions, alternating which cone you
start at
Description: 1). Starting at bottom left cone, sprint straight ahead to
top left cone
2). Cut around cone and sprint diagonal to bottom
right cone
3). Cut and go straight back up to top left cone
4). Cut around cone and sprint diagonal to bottom left
cone
5). Next set can start from opposite side and make X
opposite way
Equipment: Cones (4)
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
Agility Training Manual
Box Drill (Sprint/ Shuffle)
Setup:
Four (4) cones approximately five (5) yards apart in a box shape.
Recommended Sets and Reps: Perform 4-6 total repetitions, alternating which cone you
start at
Description: 1). Starting at bottom left cone, sprint straight ahead to
top left cone
2). Break down and side shuffle to top right cone
3). Turn right around cone and sprint to bottom left
cone 4). Break down and side shuffle again back to
beginning of drill
Next set can start from opposite side and make box
opposite way
Equipment: Cones (4)
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
Agility Training Manual
Box Drill (Sprint/ Carioca)
Setup:
Four (4) cones approximately five (5) yards apart in a box shape.
Recommended Sets and Reps: Perform 4-6 total repetitions, alternating which cone you
start at
Description: 1). Starting at bottom left cone, sprint straight ahead to
top left cone
2). Break down and carioca to top right cone
3). Turn right around cone and sprint to bottom left
cone 4). Break down and carioca again back to beginning of
drill
Next set can start from opposite side and make box
opposite way
Equipment: Cones (4)
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
Agility Training Manual
Sprint/ Backpedal
Setup:
Two (2) cones approximately five (5) – fifteen (15) yards apart
depending on athlete ability.
Recommended Sets and Reps: Perform 4-6 total repetitions
Description: 1). Sprint straight ahead to line/cone
2). Drop hips to break down, decelerate and backpedal
back to start spot
3). Repeat up to 5 times working on quick change of
direction both forwards to backwards; and backwards
to forwards Focus is to chop feet and drive arms quickly when transitioning
from backpedal to sprint; drop low and lean forwards when
transitioning from sprint to backpedal
Equipment: Cones (2)
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
Agility Training Manual
Sprint/ Shuffle
Setup:
Two (2) cones approximately five (5) – fifteen (15) yards apart
depending on athlete ability.
Recommended Sets and Reps: Perform 4-6 total repetitions
Description: 1). Sprint straight ahead to line/cone
2). Turn right when changing direction and shuffle
back start spot
3). Push off back leg and step with lead leg to change
back into sprint
4). Repeat up to 5 times working on cut when
transitioning from shuffle to sprint
5). Repeat entire drill shuffling to the left and cutting
off opposite foot
Equipment: Cones (2)
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
Agility Training Manual
Sprint/ Carioca
Setup:
Two (2) cones approximately five (5) – fifteen (15) yards apart
depending on athlete ability.
Recommended Sets and Reps: Perform 4-6 total repetitions
Description: 1). Sprint straight ahead to line/cone
2). Turn right when changing direction and carioca
back start spot
3). Push off back leg and step with lead leg to change
back into sprint
4). Repeat up to 5 times working on cut when
transitioning from carioca to sprint
5). Repeat entire drill and carioca to the left and cut
off opposite foot
Equipment: Cones (2)
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
Agility Training Manual
Sprint/ Sprint
Setup:
Two (2) cones approximately five (5) – fifteen (15) yards apart
depending on athlete ability.
Recommended Sets and Reps: Perform 4-6 total repetitions
Description: 1). Sprint straight ahead to line/cone
2). Turn right when changing direction, cut off left leg
and sprint back start spot
3). Turn left and cut off right leg and sprint up again
4). Repeat up to 5 times working on cut changing
direction
5). Repeat entire drill turning opposite direction on
both ends
Equipment: Cones (2)
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
Agility Training Manual
Deceleration
Setup:
Two (2) cones approximately five (5) – fifteen (15) yards apart
depending on athlete ability.
Recommended Sets and Reps: Perform 4-6 total repetitions
Description: Each part of deceleration is practiced from sprint
1). High to low – lower center of gravity by dropping
hips
2). Stance narrow to wide – bring feet shoulder width
apart
3). Balls of the feet to heels – chop heels into ground
going flat footed
4). Arm drive to no arm drive – stop arm movement
when trying to decelerate
Equipment: Cones (2)
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.
© 2010 Sport Specific Consulting, LLC - All Rights Reserved
SPORT SPECIFIC CONSULTING
Agility Training Manual
Acceleration
Setup:
Two (2) cones approximately five (5) – fifteen (15) yards apart
depending on athlete ability.
Recommended Sets and Reps: Perform 4-6 total repetitions
Description: Practice acceleration from held ready position
1). Low to high – body will gradually rise up when
gaining speed
2). Stance wide to narrow – feet come very close
together as speed increases
3). Heels down to balls of feet – when stopped heels
are down; when accelerating to sprint, should only be
on balls of the feet
4). Stopped arm drive to fast arm drive – increasing
arm drive back increases foot speed and acceleration
Equipment: Cones (2)
Find all your equipment needs by going to
www.TrueAP.com and clicking on our Power Systems
affiliate link.