BEGINNER AGILITY TRAINING MANUAL

Transcription

1 S P O R T - S P E C I F I C C O N S U L T I N G BEGINNER AGILITY TRAINING MANUAL

2 Included in This Manual Introduction to Agility Key Components to Agility Training 10 Exercises with Detailed Pictures/ Descriptions Intended for Beginner to Intermediate Athletes Important Information 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 More Information For information about our training programs in northern Virginia and Maryland, please visit For information about our adult fitness, boot camp, and corporate wellness programs, please visit the True Fitness Training website at See Rob Rose s blog at Sport Specific Consulting, LLC - All Rights Reserved

3 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

4 Pro Agility Drill Three (3) cones approximately five (5) yards apart in a line. Perform 4-6 total repetitions, alternating which way you start 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 Cones (3) Find all your equipment needs by going to

5 X Drill Four (4) cones approximately five (5) yards apart in a box shape. Perform 4-6 total repetitions, alternating which cone you start at 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 Cones (4) Find all your equipment needs by going to

6 Box Drill (Sprint/ Shuffle) Four (4) cones approximately five (5) yards apart in a box shape. Perform 4-6 total repetitions, alternating which cone you start at 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 Cones (4) Find all your equipment needs by going to

7 Box Drill (Sprint/ Carioca) Four (4) cones approximately five (5) yards apart in a box shape. Perform 4-6 total repetitions, alternating which cone you start at 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 Cones (4) Find all your equipment needs by going to

8 Sprint/ Backpedal Two (2) cones approximately five (5) fifteen (15) yards apart depending on athlete ability. Perform 4-6 total repetitions 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 Cones (2) Find all your equipment needs by going to

9 Sprint/ Shuffle Two (2) cones approximately five (5) fifteen (15) yards apart depending on athlete ability. Perform 4-6 total repetitions 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 Cones (2) Find all your equipment needs by going to

10 Sprint/ Carioca Two (2) cones approximately five (5) fifteen (15) yards apart depending on athlete ability. Perform 4-6 total repetitions 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 Cones (2) Find all your equipment needs by going to

11 Sprint/ Sprint Two (2) cones approximately five (5) fifteen (15) yards apart depending on athlete ability. Perform 4-6 total repetitions 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 Cones (2) Find all your equipment needs by going to

12 Deceleration Two (2) cones approximately five (5) fifteen (15) yards apart depending on athlete ability. Perform 4-6 total repetitions 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 Cones (2) Find all your equipment needs by going to

13 Acceleration Two (2) cones approximately five (5) fifteen (15) yards apart depending on athlete ability. Perform 4-6 total repetitions 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 Cones (2) Find all your equipment needs by going to