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AGILITY SPORT-SPECIFIC CONSULTING TRAINING MANUAL BEGINNER

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AGILITY

S P O R T - S P E C I F I C C O N S U L T I N G

TRAINING MANUAL

BEGINNER

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

For information about our training programs in northern Virginia and Maryland, please visit

www.TrueAP.com

For information about our adult fitness, boot camp, and corporate wellness programs, please

visit the True Fitness Training website at www.TrueFT.com

See Rob Rose’s blog at www.TrueAP.com/blog

Included in This Manual

Important Information

More Information

© 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)

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

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.