Mitch and Ryan

Agility

Agility is the quality of being agile; the power of moving the limbs quickly and easily. Agility can be significantly improved if we understand and apply some basic principles/concepts:

+ Skill - Open skill occurs when the movement goal is unknown. In a closed skill the movement is pre-programmed. The progression in agility training usually proceeds from closed to open skills.

+ Reaction versus reflex - Reaction is the response to a stimulus to initiate movement. It is a conscious act that can be improved through training. Reflex, on the other hand, occurs at the sub cortical level and cannot be trained.

+ Speed as a motor task - A motor task can be learned; therefore speed can be taught if the motor tasks involved are clearly defined.

Practice

+ Massed - the skill is practiced until learnt without taking a break. These sessions are good for athletes with high level of fitness and experience and are most suited to fixed practice.

+ Distributed - practice is interspersed with breaks which can either be rest or another skill.

These sessions are good for athletes with lower levels of fitness and experience and are most suited to variable practice.

3 Month Program

Within the 3 month program, athletes will do a variety of the exercises that are listed below:

   Activity 1

   Plyometric Agility Hurdles

Set up several small agility hurdles at 2 feet increments.

Start with legs shoulder-width apart, jump upward and forward to clear each hurdle landin lightly on the balls of the feet.

Immediately upon landing jump again, driving forward with your arms.

Repeat several repetitions.

Repeat the drill on only the right foot and then only the left foot.

As you improve, move the hurdles farther apart

Activity 2

Dot Drills

Use a Dot Drill Mat or place small "X" marks with tape in a on the ground in a pattern of a Five on a Dice.

Begin with a warm up and jump from dot to dot with both feet at a time.

Progress to one foot hopping and follow a specific jump pattern

Activity 3

Shuttle Run

Set up a source with two markers about 25 yards apart.

Sprint from one marker to the other and back. That's one repetition.

There are a variety of different ways to do the shuttle run, including side-to-side runs, forward-backward runs and forward-touch-return runs.

Signs of Overtraining

Year over year performance shows incidents of peaking at mid-season and ending before post-season competition.

Strength gains may plateau and even drop.

Decreased biomechanics and motor skills including balance, technique, agility and coordinated movement.

Performance is limited due to acute or chronic pain during competition.

Slower performance times or lowered levels and shorter duration of intensity during competition.

Training is marred with incidents of lowered intensity and recurring injuries.

Peak performance can only be seen after extended periods of rest and recovery.

Incidents of total exhaustion and longer recovery times after competition.

Physiological symptoms. There are outward signs that the body is reacting to overtraining. Here are some examples.

Weight loss. More common in endurance athletes and sports like wrestling and boxing where poor nutrition is part of the sport's culture. Unintended weight loss could mean a reduction in muscle mass, which is never a good thing.

Increased or decreased resting heart rates. It's more common for overtrained athletes to show increases in resting heart rates, but overtrained endurance athletes may experience resting heart rates that are slower than normal. The best time to test your resting heart rate is immediately after waking up in the morning....

Practical Lesson

Equipment Needed: Cones (approximately 10-15), Soccer Ball/Football.

Time : Approximately 15-20 minutes

Drill #1 - Figure Runs

Set out a course according to the diagram below. Cones are used to mark out a series of numbers in varying sizes. For large groups, split the team into groups of two or three and have each player run around the number or figure. Each player performs the figure once before moving onto the next figure. Soccer and hockey players can dribble a ball around the cones while football and rugby players can run with the ball to make the drill more sport-specific. Set out as many figures as you want and vary the heights so players are required to work over varying distances. 

Drill #2 – Agility T Drill

Set up a series of cones similar to the diagram below. The working player starts by sitting down cross legged. On the start command they run to their right and back, run backwards and back an then to the left and back at full speed. A server (yellow) can be added to throw a ball which the working must catch and throw back or volley back etc. 

Drill #3 – Sprint Lateral Shuffle

Set up a series of markers similar to the diagram below. Starting at the first marker sprint to the second marker and side step to the third marker. Continue until the end. Rest and repeat in the other direction so side steps lead with opposite foot. 

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