Agility Training: Learned or Natural Ability
Sunday, 12 August 2007
Agility is the ability to rapidly change directions without the loss of speed, balance, or body control. As with other fitness components, agility is specific to a particular movement pattern. One problem with agility training is that an athlete can learn to anticipate the next movement. Therefore, the athlete should be required to respond to a directional order. In a sense, being a smart athlete will help improve your ability to see the game unfold in front of you; on the other hand, an athlete will rely on his/her agility and natural speed to recover and make up for their inexperience of their sport until learned. It is the job of the athlete to always train to become more agile in their respective sport so that they have the ability to recover from or eliminate mistakes made in games.
With this training in mind, some athletes have a vast amount of natural ability to begin with and others must spend the time and effort to learn this needed skill. Reaction time, first step, change of direction as well as stop-and-go movements are all put together to define agility. By honing down the specific movements to improve the actions mentioned, each person can become a better athlete; it is then up to their sport coach to make them better players. Agility needs to be practiced, just like any skill, so finding the time to incorporate these drills into every practice is important. The different drills below are all meant to improve speed as well as agility and can be used for conditioning as well. Form is key to developing proper running skills, so as you progress through the exercises don’t let your fatigue drastically change your running form. If this occurs, either take longer rest periods or try fewer reps in each day of training. This way both your running form will remain in tact as you progressively get more conditioned.
1.) Basic Sprints:
Set 2 cones apart by 10-20 yards. Sprint from one cone to the next, jogging back slowly to the start. Vary the start of the sprint to make it more sport specific, i.e. Jump up to head a ball then begin the sprint.
2.) Rolling Starts:
Exactly as the same above, but instead of a standing start, jog 10 yards prior to the start and then sprint the distance. This drill is specifically designed to enhance acceleration instead of speed off the mark.
3.) Up-Hill Sprints:
In competition the first few steps are crucial. Running up a slight hill (30 degree incline) drastically helps to develop power and acceleration. Keep the distance short (10-30 yards) and allow greater time in between to rest.
4.) Down-hill Sprints (Over-speed Training:
Down hill speed and agility training help to improve overall leg speed and coordination. This is sometimes referred to as over-speed training. Make sure to keep the distance shorter (10-15 yards) and only on a slight downhill slope.
5.) Hollow Sprints:
Set 5 cones out in 30 meter intervals. Sprint 30 meters, jog 30 meters, sprint 30 meters, and jog 30 meters to the final cone. Walk back to the start and repeat.
6.) Cruise and Sprint:
These can also be referred to as ‘build-ups.’ Set up a running distance of 100 meters, with cones at 10 meter intervals. Gradually build up your speed so that you are running at full-speed around the 60 meter mark. Finish the last 40 meters at a full sprint. Do fewer reps of this drill due to the longer time to complete each repetition.
7.) Agility Ladders:
Agility ladders help to work on both foot-eye coordination as well as over all foot speed. It can be used for a number of agility drills and is especially useful for sports such as soccer where foot control and coordination are a must.
8.) The Snake:
Set up a series of 6-10 cones in a straight line, 1 meter apart. Weave through the cones, spin around and weave back through to the start.
9.) Mirror Drill:
Done with a partner, one athlete runs in a straight line for roughly 50-100 yards, changing directions, speed and movement as the other partner tries to mimic the motion as well as keep pace with the leader. This drill helps to improve reactionary speed and agility.
The most important thing for all athletes to improve is their athleticism; i.e. speed, agility and power. From being a better athlete, you can work to become a better player in your respective sport. For more information or specific team or individual programs, contact Geoff Mapp at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
With this training in mind, some athletes have a vast amount of natural ability to begin with and others must spend the time and effort to learn this needed skill. Reaction time, first step, change of direction as well as stop-and-go movements are all put together to define agility. By honing down the specific movements to improve the actions mentioned, each person can become a better athlete; it is then up to their sport coach to make them better players. Agility needs to be practiced, just like any skill, so finding the time to incorporate these drills into every practice is important. The different drills below are all meant to improve speed as well as agility and can be used for conditioning as well. Form is key to developing proper running skills, so as you progress through the exercises don’t let your fatigue drastically change your running form. If this occurs, either take longer rest periods or try fewer reps in each day of training. This way both your running form will remain in tact as you progressively get more conditioned.
1.) Basic Sprints:
Set 2 cones apart by 10-20 yards. Sprint from one cone to the next, jogging back slowly to the start. Vary the start of the sprint to make it more sport specific, i.e. Jump up to head a ball then begin the sprint.
2.) Rolling Starts:
Exactly as the same above, but instead of a standing start, jog 10 yards prior to the start and then sprint the distance. This drill is specifically designed to enhance acceleration instead of speed off the mark.
3.) Up-Hill Sprints:
In competition the first few steps are crucial. Running up a slight hill (30 degree incline) drastically helps to develop power and acceleration. Keep the distance short (10-30 yards) and allow greater time in between to rest.
4.) Down-hill Sprints (Over-speed Training:
Down hill speed and agility training help to improve overall leg speed and coordination. This is sometimes referred to as over-speed training. Make sure to keep the distance shorter (10-15 yards) and only on a slight downhill slope.
5.) Hollow Sprints:
Set 5 cones out in 30 meter intervals. Sprint 30 meters, jog 30 meters, sprint 30 meters, and jog 30 meters to the final cone. Walk back to the start and repeat.
6.) Cruise and Sprint:
These can also be referred to as ‘build-ups.’ Set up a running distance of 100 meters, with cones at 10 meter intervals. Gradually build up your speed so that you are running at full-speed around the 60 meter mark. Finish the last 40 meters at a full sprint. Do fewer reps of this drill due to the longer time to complete each repetition.
7.) Agility Ladders:
Agility ladders help to work on both foot-eye coordination as well as over all foot speed. It can be used for a number of agility drills and is especially useful for sports such as soccer where foot control and coordination are a must.
8.) The Snake:
Set up a series of 6-10 cones in a straight line, 1 meter apart. Weave through the cones, spin around and weave back through to the start.
9.) Mirror Drill:
Done with a partner, one athlete runs in a straight line for roughly 50-100 yards, changing directions, speed and movement as the other partner tries to mimic the motion as well as keep pace with the leader. This drill helps to improve reactionary speed and agility.
The most important thing for all athletes to improve is their athleticism; i.e. speed, agility and power. From being a better athlete, you can work to become a better player in your respective sport. For more information or specific team or individual programs, contact Geoff Mapp at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
Bookmark this article with:
| < Prev |
|---|