foundations of speed & agility

SPEED & AGILITY

F O U N D A T I O N S O F

SPEED & AGILITY

D E V E L O P M E N T

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INTRODUCTION

SHORT SPEED WORKOUTS

DESIGNING SPEED TRAINING PROGRAMS

PROGRAMS

SPEED DEFINED

OFF-SEASON, QUICK SPEED SAMPLE WORKOUTS

SAMPLE WORKOUTS

[ II ] FOUNDATIONS OF SPEED & AGILITY DEVELOPMENT

1 Physical Ability: Speed, agility, conditioning, strength, power, flexibility, etc.

3 Tactical Understanding: Game awareness, reading plays, recognizing opponents’ tendencies, decision making, etc.

2 Technical Skills: Catching, throwing, shooting, passing, dribbling, trapping, play execution, etc.

While technical and tactical skills are incredibly important to athletic success, the focus of this course is on developing the physical abilities that influence speed.

Many coaches claim that speed cannot be coached, but this statement is absolutely not true. Of course, there is a genetic limit to the amount of improvement that any individual can make, but great improvements can certainly be made in most athletes. As a person approaches his/her genetic potential, improvements will become smaller and more difficult to elicit, but hard work and proper training will certainly benefit any athlete.

When analyzing the science behind training, it is also important to understand the three basic components of sports performance:

[ 1 ] FOUNDATIONS OF SPEED & AGILITY DEVELOPMENT

Compared to other topics involved in sport performance there is a relatively small amount of scientific information available on speed and agility. There have been a decent number of studies published about different aspects of speed, but there is a huge lack of scientific information available that explains how to develop these important physical traits. Most of the information training methods rather than the scientific basis of why those methods actually work.

To fully understand the science behind these training methods would require a great deal of time studying anatomy, physiology, biomechanics, and motor learning. Instead, most of the science involved in these methods boils down to these basic training concepts:

1. Learn optimal movement mechanics and practice them until they are second nature.

2. Perform the movements with maximum intensity, resting long enough between repetitions to ensure maximum intensity on every rep.

3. Strength train to increase force production potential, and perform mobility work to correct limiting factors and reduce the risk of injury.

4. Use plyometrics and other explosive methods to optimize the nervous system for power.

5. Condition appropriately for your sport so the newfound speed and athleticism can be fully utilized during competition.

Watch this short video on Speed Training Principles.

The athlete who can apply the most force into the ground, in the right direction, and the shortest time possible will move the fastest. This book lays out the scientific underpinnings of this process and includes several training programs that allow you to take advantage of these elements in practical way.


https://www.youtube.com/watch?v=CZDCHjHMdIo

The two main components that require adaptation in order to improve speed and agility performance are the nervous system and the contractile fibers of the musculature. Most training methods are designed to improve the function of one, or both, of these components. The basic purpose of strength training is to force the involved musculature to adapt by increasing the size or strength of the tissue; the muscles get stronger due to the training. Adding strength and power to the available musculature allows the body to execute movements with increased force. Increasing muscular force will create greater velocity and more powerful movement in any direction.

Similarly, the nervous system can also be trained to improve speed and agility. When an athlete wants to perform a specific movement, the nervous system responds by sending impulses to the appropriate muscles. The nervous system tells the muscles how fast, how hard, and in which sequence to contract to create the movement pattern. Once the basic pattern is established, the nervous system will adapt to additional practice by adjusting the number of motor units needed, sequence in which they need to fire, etc. So, the more you practice a movement, the better you get. But practice doesn’t always make perfect. Perfect practice is necessary if you’re looking for meaningful results.

It is of vital importance that all movement training is done with impeccable technique so the nervous system has the opportunity to create the most effective neural pathways possible. The motor learning literature suggests that several weeks of purposeful training can create what is known as a motor engram. This is a neural pathway that is so ingrained that it no longer requires cognitive processing to properly execute. Some people call this muscle memory (even though this is not really an accurate name) because your body learns to perform the movement without thought.

Further training of the nervous system trains it to fire the musculature harder and faster, creating more powerful movements.

Empirical evidence suggests that initiating training at a young age and focusing on challenging the nervous system can raise the potential abilities of an athlete. This training should focus on body awareness, control and the proper execution of specific movement patterns such as sprinting and directional change mechanics.It also seems that there is more room for improvement in acceleration and agility than in top-end speed for many athletes. This is certainly not conclusive scientific evidence, but many athletes seem to have the potential to improve these areas to a greater extent than maximal sprint speed. Fortunately, improving these traits seems to be a more important factor in many competitive situations than improving top-end speed.

The application of the basic science behind speed and agility training is pretty clear: In order to improve speed, athletes need to practice specific movement patterns to enhance function, and incorporate strength and power training to increase the potential force that can be created in any movement.


QUICKNESS

A specific ability related to the nervous system which facilitates the performance of simple isolated movements.

SPEED

The necessary skills and abilities required to reach and maintain high velocity of movement.

AGILITY

The necessary skills and abilities required in order to change the direction and/or the speed of movement.

Speed DefinedIn an athletic environment, speed is most often defined as the necessary skills and abilities required to reach and maintain a high velocity of movement. Such a definition of speed includes linear, lateral, and multi-directional sub-skills and is sometimes used interchangeably with the term “velocity.” Training to improve peak speed or velocity requires the integration of several physiological systems (i.e., cardiovascular, musculoskeletal, nervous) as well as the use of appropriate metabolic pathways. A high degree of specificity exists in both peak speed and isolated sports movements, and as such, the crossover influences of such skills are still being investigated.

While speed involves attaining and maintaining maximal distance per unit time, agility is defined as the necessary skills and abilities required in order to suddenly change the direction and/or the speed of movement. While speed and agility are undoubtedly related, the degree to which they influence one another is also still being examined. A number of other definitions of agility have been offered, including the expression of coordinative abilities typically associated with maintenance of motor control and coordination while explosively changing direction; the ability to explosively brake, change direction, and accelerate again while effectively coupling eccentric and concentric muscle actions; the efficiency of whole body movements in the horizontal and vertical planes; and the well-coordinated, fluid change of movements of the whole body as quickly as possible.


Such definitions illustrate the fact that agility is dependent upon a number of biomotor abilities, with different authors placing more or less emphasis on those they deem most important in the crafting of the definition. However, what remains consistent is the idea that agility may have a more direct impact on sport performance in most team sports due to the fact that there may be relatively few opportunities to reach peak velocity during play or participation.

For example, a football player might break a long kick return, reception, or run and reach top speed only a very few times during a game or even a season. Conversely, that same player will express his agility skills in eluding tacklers, running pass routes, and covering opponents on virtually every play. Such is also the case in most other team sports like soccer, volleyball, baseball/softball, and many other activities. While undoubtedly, game-breaking speed can dramatically alter the momentum of a game during a big play and the importance of peak speed should not be discounted, it is the relative frequency of agility skills in competition that make them of particular importance for the developing athlete. Although not necessarily discussed within the scope of this text as an independent skill, the term “quickness” is also oftentimes used interchangeably with agility. However, quickness is probably best described as a specific ability related to the nervous system which facilitates the performance of simple isolated movements.

Defined as such, it is perhaps best to consider quickness as more akin to reactivity or the “first step” or “first move” in a larger agility skill. Because quickness is primarily dependent on neuromuscular motor patterns, which are

considered to be largely genetically pre-determined, some have argued that quickness skills are much more difficult to improve through training.

Velocity and agility, on the other hand, require the integration of several physiological systems (i.e., cardiovascular, musculoskeletal, nervous) as well as use of the appropriate metabolic pathways. As such, it is believed that there may be a greater potential to improve peak speed, agility and acceleration than there is to enhance quickness in an untrained athlete.

Verkhoshansky has suggested that while there is a high degree of specificity between velocity and sports movements, there is a lack of scientific correlation between quickness and movements typically performed in sports requiring high levels of muscular effort.

While there may remain some debate as to the potential improvements possible with regards to quickness, there is no disagreement regarding the multi-faceted nature of agility. At the same time, those skills related to agility are unquestionably trainable. As such, it would seem logical to assume that improvements in one or more contributing skills should result in overall improvements in the ability to decelerate, change direction, and accelerate again. Specifically, it has been suggested that agility is dependent upon balance, orientation, reactivity, rhythm, adaptive ability, visual processing, timing, reaction time, perception, and anticipation, among other skills.

For this reason, enhancing the ability to precisely and efficiently change direction must be developed in concert with many other proprioceptive and kinesthetic skills.


Designing Speed Training ProgramsWhen designing a complete training program several factors must be taken into consideration. Some experts will try to simplify program design into three or four factors. Others will fail to take all factors into consideration, rendering the program useless in certain situations. Still others will try to apply a cookie-cutter approach to every situation. Unfortunately, creating the right program for every situation is much more complicated than that.

The following tips will help you design a program appropriate for your situation:

» Focus on mechanics when there is a great deal of time before it is important to demonstrate the skills. For example, developing sound mechanics should be a high priority for most youth athletes. Everything you need to get started teaching acceleration mechanics is included in this Acceleration Mechanics Instructional Video.

» When the athlete will be tested on specific drills, concentrate plenty of time and effort practicing the specific drills/skills that will be tested.

» When an athlete is unable to dedicate much time to training, focus on mechanics, and instruct the athlete to spend time on conditioning outside of his/her training sessions.

» Work on speed and practice mechanics when an athlete is fresh. Fatigue will negatively affect technique, which can lead to bad habits.

» When an athlete is fatigued from practices and competitions, it is best to allow time for recovery before intense training is resumed. Shortened training sessions are also an option in this situation.

» Once technique has been taught and practiced, give athletes many opportunities to practice these skills. If sprint mechanics are being trained, multiple sprints should be completed. If improved agility is the goal, give the athlete many different drills to work on proper footwork.

» When technique work is being done, rest periods need to be longer; focus on mechanics and intensity. When conditioning is the goal, shorten the rest periods.

» If the season or event is far away, conditioning does not need to be a high priority. Time and energy should be spent on mechanics, strength, and sport skills.

» When the season or event is close (2-6 weeks), technique can still be developed, but there needs to be a much greater emphasis on conditioning. In this case, practice skills early in the training session, and end with conditioning work.

» As much as possible, a coach should try to individualize training sessions and corrective feedback. This is very difficult in team situations, but a little individualized coaching can make a tremendous impact on an athlete.

» Include strength training as a part of an overall speed development program. Strength development is beyond the scope of this course, but it is absolutely critical to the success of a speed & agility program.

» If training is going to take place on several consecutive days, decrease the volume and intensity on the first day. While it may be tempting to create a difficult workout, unless the athletes are in great shape, it will do nothing but create problems in subsequent training sessions. Severely sore and fatigued athletes will train with decreased intensity, and technique may be compromised. You will spend the next two days frustrated because you can’t get everything accomplished.


https://youtu.be/4Wq5DwcT7B4

Sample WorkoutsBelow are six sample workouts that can be utilized in a variety of situations. Be sure to give exceptional coaching to ensure optimal mechanics. As stated earlier, strength training is not discussed in this course, or included in these sample workouts, but it is an important part of overall athletic development. Also, a comprehensive warm-up routine should be completed before all speed work, but this is also beyond the scope of this course.

Advanced Speed Development WorkoutDrill Sets Explanation

Warm-Up

Bounding 2-4 Distance = 20 yards

Frog Hops 2 Distance = 20 yards

Box Jumps 3 10 jumps/set on a 12-24” box. Add weight vest if technique is excellent.

4-Square Patterns 4-8 Use a variety of patterns, 1 & 2 legs, 5-10 seconds/set.

Wall Pushes 2 20 seconds/set

Sprint Starts 6 Focus on technique with full recovery between reps.

Resisted Starts 4 Use a sled or tubing. Full recovery between reps.

Starts 2 No resistance.

40-Yard Dash 2 All out effort on each rep.

40-Yard Dash 2 Use a weight vest

Backpedaling 4 Distance=20 yards. Use a sled, vest or tubing when technique is excellent.

50-Yard Dash 4 Only allow 30 seconds between reps. All-out effort on each rep.


100-/200-Meter Sprint WorkoutDrill Sets Explanation

Warm-Up

Bounding 2-4 Distance = 20 yards

Frog Hops 2 Distance = 20 yards

Tuck Jumps 2 20 reps/set. Pull knees high, jump quickly off ground.

Dot Drill Patterns 4-8 Use a variety of patterns, 1 & 2 legs, 5-10 seconds/set.

Resisted 40-Yard Dash 2 Use a weight vest or sled. Full recovery between reps.

200-Meter Sprint 2 Use a weight vest. Full recovery between reps.

400-Meter Sprint 1 Use a weight vest. Full recovery between reps.

Backpedaling 4 Distance = 20 yards. Full recovery between reps.

400-Meter Sprint 4 No resistance. 2 minutes rest between reps.



Combine-Training WorkoutDrill Sets Explanation

Warm-Up

Squat-Jumps 2 6 reps/set

Weighted Squat-Jumps 2 6 reps/set

Vertical Jumps 2 6 reps/set, pause between each rep to work on technique

Resisted Sprint Starts 4-8 Use a weighted vest, sled, or tubing

Sprint Starts 4-8 No resistance, focus on technique

Pro Agility Shuttle 10-12 Practice both sides, focus on technique

40-Yard Dash 4-6 May add resistance for 2 of the sets

Incline Sprints 6-10 If available, perform short sprints on hill or treadmill

Position-Specific Drills 4-8 Each set will include 4-6 position-specific patterns.

Bench Press Workout There are many bench press training programs available. Practicing the 225-lb bench press should be done as a part of a complete strength-training program.


Warm Up

5 x 10 yards – Tall & Fall

5 x 10 yards – Starts from standing

3 x 10 yards – Starts from stance

3 x 20-yard Pro-Agility shuttles each way

3 x 5 – Squat Jumps

3 x 10 – Split Squat Jumps

Zig-Zag Series

2 x 300 yard shuttles (2 minute rest between reps)

Warm Up

6 x 10 yards – 2 warm-up, 4 all out

5 x 10 – Sled Starts (use 15% of your bodyweight)

5 x 20 yards

5 x 40 yards

3 x 100 yards

Up-Back Series (30 second break between reps)

2 x 6 - Backward & Forward (30 second break between reps)

2 x 300 yard shuttles (2 minute rest between reps)

Warm Up

6 x 10 yards – 2 warm-ups, 4 all out

4 x 20-yard Pro-Agility shuttles each way

2 x 10 Ankle Flips

Line Hop Variations

3 x 10 – 1-leg 6” Box Jumps

3 x 5 – Squat Jumps

5 x 3 – 2-leg Frog Hops

3 x 3 – 1-leg Frog Hops

3- or 4-cone agility drill variations

Acceleration, Agility & Conditioning Workout

Acceleration, Quickness & Conditioning Workout

Plyo & Agility Program


https://youtu.be/18tOnbKoE38

https://youtu.be/zBBqPd8FyT8

Short Speed WorkoutsSpeed and power development should always be included as a part of an overall sports performance program. The workouts listed in this section can easily be used by a sport coach, strength coach or P.E. instructor. Many sport coaches will implement an off-season strength training program, but will neglect speed work because there isn’t enough time. When time is a consideration, condensed speed workouts are a great option.

A lot of coaches shy away from speed development because it seems too difficult or technical. Try to approach speed development like strength training. You’re not going to turn your whole team into state champion powerlifters, but everyone can get stronger. You wouldn’t stop your strength training because your program wouldn’t produce the next World’s Strongest Man.

It’s the same with speed development. Instead of focusing on how many 4.4 40’s you have on your team, concentrate your efforts on getting each athlete to improve from wherever he/she is right now. Getting everyone that runs a 4.9 40 to run a 4.8 or 4.7 would make an enormous difference. Don’t worry about getting that 4.9 to a 4.4. Take baby steps, just like in strength training.

This doesn’t have to take a ton of time either. All you need to do is teach the basics of acceleration mechanics (shown in the video listed above), and devote 15 minutes twice a week to a simple plan.

After mechanics are thoroughly addressed and practiced, you just need to do one of the 15 minute workouts listed below twice a week. If you get your team to do this consistently with good effort and mechanics for the rest of the school year, results will follow. We recommend performing these speed workouts before lower body strength training.

Keep these workouts brief and simple so that athletes can concentrate on quality. This should NOT be conditioning. Conditioning will be done during the pre-season. Of course, there will be a conditioning component to any running program, but long recovery times and short sprints should be the emphasis during the off-season.

There should be approximately a 1:00 rest between each set. This will allow for full recovery between sets and the ability to give 100% effort on every rep. Again, this is NOT conditioning. Keep the intensity of each rep as high as possible. Start every speed workout with a quick warm-up to prepare the body for this training and enhance overall mobility.

You can vary the agility drills at the end of each session as long as you incorporate acceleration, deceleration and change of direction throughout the week. You can also work on sport-specific movements if you have the resources to divide your team up and coach them by position. If this is impossible, the speed and power workouts will deliver excellent results.

We recommend rotating the four workouts so that each one is performed once every two weeks. Options 1 & 3 are more geared toward acceleration and linear speed while Options 2 & 4 are geared more toward power and quickness. Try to perform one of each type of workout each week.

This is a very practical program that can easily be implemented in just about any situation. As long as you stay consistent, provide basic technique instruction & feedback and encourage excellent effort, this simple program will help you achieve results during the off-season.


Off-Season, Quick Speed Sample Workouts

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6 x 10-yard sprints

6 x 10-yard sprint – 2 steps backward – 10-yard sprint

3 x 5 Squat Jumps

6 x 10-yard sprints, start from various positions

6 x 10-yard sprint – 2 shuffles back – 10-yard sprint

3 x 5 Long Jumps

Line Hops (perform each drill for 10 seconds as fast as possible with :30-:60 seconds rest)

Forward – Backward

Side-to-Side

1-Foot Forward – Backward

1-Foot Side-to-Side

Fast Feet (stepping forward & backward over a line as quick as possible)

2 x 5 Vertical Jumps

2 x 5 Long Jumps

2 x 15 Tuck Jumps

3 x 60-yard Shuttles

:10 Line Hops Forward – Backward

:10 Line Hops Side-to-Side

2 x 5 Vertical Jumps

2 x 5 Split Squat Jumps

4 x 10-yard sprints

4 x Pro-Agility Shuttle


If you’d prefer to get more high-quality information on speed development, without a certification, consider the Ultimate Speed Bundle from the IYCA consisting of two great courses - Ultimate Speed Mechanics and Ultimate Speed Drills. This bundle will give you both the background in speed mechanics and the drills necessary for effective training.

If you’re interested in distinguishing yourself as a speed development expert, the IYCA Certified Speed & Agility Specialist program is the most comprehensive, practical and scientifically sound certification course available. The CSAS breaks down speed mechanics in a way that makes it easy to teach, and the entire course is laid out in a way that is easy to understand and practical to implement.

PROGRAMSPROGRAMSCertified Speed & Agility

SpecialistUltimate Speed

Bundle


http://iyca.org/speedbundle/iyca-special/

http://iyca.org/speed-certification/






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