Agility and Quickness Program

Transcription

1 July - August, Week Program Agility and Quickness Program This portion of the program should be completed at least once a week. That only asks 6 total sessions of you until training camp begins. There are a total of 10 different exercises listed below. Do not do all 10 in one day but try each of them at least once. Each player should be taking the exercises and completing them at a maximum effort. By the time the players are done their exercises you should be done about 30 minutes of high intensity training. That will tell you how many exercises you should be doing in 1 session. Agility can be defined as the ability to move well in various directions (example: front, back, lateral, etc.) and change of directions in a rapid fashion with combinations of movements (examples: front to back, side to side, etc.). Quickness can be defined as the ability to move the feet quickly in a variety of patterns. Duration - the total time for an agility workout will be between 30 minutes, each rep should last between 5 and 10 seconds. Intensity - Each rep of each drill is done with all out effort. We are trying to improve speed so each athlete must work at maximum effort. Recovery - the rest between reps should be at one minute to ensure there has been adequate recovery, to ensure high quality movements. Comments - since football is a game of multi-directional movement, agility training is very important. If you can improve your quickness in different directions you will be a better player. During the off-season it will be up to you to work on specific drills that relate to your position. Drill #1 - Four Cone Square Drill: The athlete begins by back pedaling from the first cone to the second, side shuffling from the second cone to the third, sprinting forward from the third to the fourth, and then side shuffling from the fourth cone back past the first. This multi-directional drill involves twenty four yards of movement and is detailed below:

2 Variations: Diagonal run - slide - back diagonal crossover, slide. Back - carioca - forward - carioca. Back - forward diagonal - back. Forward - back diagonal - forward. 360 degree turn around each cone. Starting on stomach/back. Drill #2 - Three Cone Wheel Drill: The athlete begins by running to the first cone and then wheeling around it on the right hand, then sprints to the second cone and wheels around it on the left hand, then sprints forward to the five yard mark, and finishes by backpedaling across the starting line. This drill involves about 25 yards of movement and is detailed below: Variations: Going opposite direction. Starting on stomach/back. Reacting to start of partner. Drill #3 - Bag Drill: The athlete does a variety of different movement patterns over five bags that are at two feet apart. Some of these variations are as follows: 1. Side Shuffle - Keeping the shoulders squared, eyes ahead, and landing the right and left foot between each bag. 2. Crossover - Keeping the shoulders squared, eyes ahead, only the hips are turned, and the right and left foot alternate between each bag. 3. High Knees - The athlete runs forward through the bags with a high knee action. 4. Change of Direction Shuffle - The athlete starts between the second and third bags, shuffles to one end and then reverses direction and shuffles through to the other side. 5. In and Out - The athlete moves forward and backward in a snake-like fashion between the bags.

3 Drill #4 Agility Ladder: The athlete does the following on the ladder: 1) Single Step per Rung 2) Double Step per Rung 3) Face Lateral In/Outs 4) In/In - Out/Out 5) Crossovers/Carioca 6) Tango 7) Slolams 8) Icky Shuffle Drill #5 - Triangle Drill: The athlete begins by running to the first cone, back pedaling to the second, and doing a side slide back to the start. He should do reps to both sides. Variations: Back - front - side slide. Carioca - back - slide. Start on stomach. Drill #6 - Back Pedal Drill: The athlete back pedals on a line and responds to the following: Turn hips (keeping shoulders square, right or left). Turn body (keeping head on coach, right or left). Alternate turn hips (athlete turns hips right or left, comes back to the middle, and then turns hips right or left on command). Forward diagonal break (athlete back pedals and then breaks forward to the right or left at a 45 degree angle). W variation (athlete back pedals, breaks left or right at 45 degrees, back pedals, and breaks left or right forward at 45 degrees).

4 Drill #7 - Lateral Mirror Drill: Two athletes face one another about a yard apart in a five-yard column on the football field. One athlete moves laterally within the five-yard area while the other athlete has to mirror his movements and maintain his initial position. These lateral shuffles can be short or long with as many different changes as the initiator would like to perform. The drill starts and stops on the command of a coach and lasts about five to seven seconds. Drill #8 - Pro Shuttle: This drill improves your ability to change directions laterally. Measure off ten yards on your conditioning field. Place two markers ten yards apart. The athlete starts in a three-point stance in the middle of the two markers (five yards from each marker). The athlete begins by staying low and sprinting to his right five yards and touching the marker with the right hand. After touching the marker the athlete changes direction sprinting ten yards to the opposite marker. After touching the second marker the athlete again changes direction returning thru the starting line. It is important to face the same direction on the turns. This hips you to be able to change direction off of both legs.

5 Drill #9 - Front & Back Change Of Direction: This drill will help you with your ability to stop and start of accelerate. Place tow markers ten yards apart. Start in a good football position, with knees bent. Open hips to the right and sprint straight back to marker #1, your eyes should be looking at marker #2. Touch marker #1 and sprint forward in a straight line to marker #2. Touch and open your hips to the right, sprint to marker #1 again, keeping your eyes in the direction of marker #2. Complete two trips to the right, and two trips to the left. It is important to stay in a straight line between each marker. Drill #10 - Shuffle & Carioca: This drill will get your hip and groin area ready for game situations. Games and practices require you to change direction and shuffle. Measure off a 20-yard area, and place a marker every five yards. The athlete faces in the direction of the arrow. Start in a good football position. Begin shuffling to the first marker, change directions and shuffle back tot eh starting marker. Touch and keep shuffling to the second marker ten yards away. You are finished when you have shuffled five yards and back - ten yards and back - 15 yards and back - this is a total of 60 yards. It is important to keep you hips low, even when fatigue becomes a factor. Force yourself to stay low. The second drill you use the same procedure, but you carioca instead of shuffling.