Agility for Football

Michael Barnes, MEd, CSCS*D, NSCA-CPT*D, NSCA Director of Education

Overview Defining Agility Adaptation and Trainability Metabolic, Neuromuscular and Biomechanical

Adaptation Analysis of Cutting Maneuvers Motor Learning Considerations Program Design Drill Selection/ Examples

Definition

Agility is the ability of the neuromuscular system to coordinate explosive changes of direction of individual and/or multiple body segments in all planes of motion at variable velocities by effective use ofthe stretch shortening cycle.

Components of Agility

Dynamic Flexibility Coordination Power Strength Dynamic Balance Acceleration Stopping Ability

High to moderate degree of transfer amongst components

These are interrelated components, and drills that often emphasize one component, but do not isolate one particular component

Metabolic Adaptations

Up to the first 5 to 10 seconds anaerobic cellular metabolism predominates

30 seconds, the glycolytic energysystem will provide most of the ATP needed for cellular respiration

Biomechanical Adaptations

Injury Reduction Programs

Effect on Women Integration and Frequency

of Training

Neuromuscular Adaptations

Two primary types of muscle fibers: Type I and Type II

The cumulative results from several studies indicate very short duration (5-15 seconds) drills can be implemented over a period of only six weeks and provide the necessary stimulus to cause fiber type adaptations.

Neuromuscular Adaptations

Agility training can have beneficial influences on neuromuscular firing patterns to help reduce injury risk.

Force~Time Relationship

Time

+

+

Force% max

Trained

Untrained

The Stretch-Shortening Cycle

Fig 19.2 (page 429); Essentials of Strength Training and Conditioning, second edition, 2000.

Analysis of Cutting Maneuvers

Factors to be considered whendiscussing the characteristics of a change in direction which include, the Velocity of movement prior to cutting Angle of change in direction Action was planned or unplanned

Analysis of Cutting ManeuversAndrews suggested the basic movementpattern for cutting maneuvers is:

9 Deceleration of the body by the pivot leg9 Rotation of the torso towards the new

direction9 Rotation of the pivot leg towards the new

direction

Analysis of Cutting Maneuvers Primary Goal: Maintain

velocity or at least minimize deceleration

Effects of Anticipation: Planned or closed skills Unplanned or open skills

Summary of Cutting Maneuvers

Velocity of movement

Angle of change Amount of

anticipation prior to a change in direction

Motor Learning for Agility

Football Skill Classification: Cognitive, and Fundamentally Open.

Perceptual Motor Abilities: Multi-limb coordination, response orientation, reaction time, rate control, manual dexterity

Blueprinting motor patterns

Motor Skills Cognitive Skills

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ack

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back

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bs

Football

Motor Skills Cognitive Skills

Qua

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Line

back

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FootballAgility

Program Variable Considerations

General: Youth Directed: High

School Specialized:

College and Professional

Program Design

Specificity of Training: The only movement that is truly specific is the activity itself

Agility Progressions/ Drill Development Program Variables Look for body mechanics and movement/

running patters

Training Specificity

Training specificity refers to the methods and mechanisms responsible for how a physiological system(s) responds to both acute and/or chronic stresses.

Agility Progressions1. Linear Acceleration2. Linear Acceleration to Deceleration3. Linear Accel to Decel to Accel4. Add a change in Direction

a. Plannedb. Unplanned

5. Maximal Speed

Drill Development

1. Speed irrelevant implement slower movement speeds while stressing appropriate technique.

2. Speed incorporated technical precision now combined with increasing speed of movement.

3. Altered environment addition of unanticipated circumstances instilling the ability to respond to the constantly changing demands of the environment.

Program Variable Summary

A systematic approach to agility training can be developed by understandingwhen sensitive periods occur, monitoring the adaptability of an athlete, and implementing appropriate skill progressions during athletic maturity

Adaptation and Trainability Wroble, and Moxley. The effect of winter

sports participation on high school football players: Strength, power, agility, and body composition. Journal of Strength and Conditioning Research. 15:132-135. 2001.

Mayhew, et. al. Contributions of speed, agility, and body composition to aerobic power measurement in college football players. Journal of Applied Sport Science Research. 3:101-106. 1989.

Stages of Learning3 Stages of Learning

Verbal-Cognitive Stage

Motor Stage Autonomous Stage

Coaching Application Introduce the

movement Demonstrate and

explain Have the athlete

practice Correct errors

Towing Sleds

Towing Sleds: Effect of Resisted Sled Towing on Sprint Kinematics in Field Sport Athletes. Lockie, et. al. Journal of Strength and Conditioning Research, 2003, 17(4), 760767.

Vibration Training

The short-term effect of whole-body vibration training on vertical jump, sprint, and agility performance. Cochrane, et al. J. Strength Cond. Res. 18(4):000000. 2004

Ladders and Dot Drills Programmed/ closed skill Foot Placement, COG Criteria skill for football:

Pass, catch, block, tackle and run

Recommendation: May be best suited for warm-ups

Linear Sprint Training

Specificity of Sprint and Agility Training Methods. Warren, et. al.Journal of Strength and Conditioning Research, 2001, 15(3), 315319

Movement Criteria for Agility Assessment

Successful Task Criteria ExecutionPlant foot, additional stepsLower Body MovementElbows are inUpper Body MovementC.O.G. is over B.O.S.Base of SupportLower is betterLocation of C.O.G.Cues to Watch ForCriteria

Coaching Agility Cue the Athlete:

Openly communicate task Focusing their attention

Coach During the Skill: Reinforce key positions and movements

Coach Immediately after Completion: Coach mechanics not subjective measures like

explode, higher or faster Correct one error at a time

Program Design

Consider all training methodology: Lifting, conditioning, plyometrics and practice will elicit a fatigue response

Time

Fitness

Preparedness

Wor

kout

FatigueZatsiorsky V.M. Science & Practice Of Strength Training. Human Kinetics, 1995; p. 16.

Program Design Start with fundamentals: Starting, accelerating and

stopping. Add complexity: V-Cuts and cross-over steps to

more specific drill Incorporate metabolic conditioning when

appropriate Closed to open skills Incorporate a cognitive component Consider Individuality Principal

Matveyevs ModelVolume

(Quantity)

Intensity

(Quality)

Technique

(Training)

Preparatory Transition Competition Transition period

Peaking at most important time

Drill Development

1. Speed irrelevant implement slower movement speeds while stressing appropriate technique.

2. Speed incorporated technical precision now combined with increasing speed of movement.

3. Altered environment addition of unanticipated circumstances instilling the ability to respond to the constantly changing demands of the environment.

Consider 2 Fundamental Aspects

Movement Patterns: The where Body Mechanics: The how

Conclusions

Agility is considered an essential element for athletic success, yet it remains one of the most under-researched areas of sports performance.

References BESIER, T.F., D.G. LLOYD, J.L. COCHRANE, and T.R.

ACKLAND. External loading of the knee joint during running and cutting maneuvers. Medicine and Science in Sports and Exercise. 33:1168-1175. 2001.

BOBO, M. and M. YARBOROUGH. The effects of long-term aerobic dance on agility and flexibility. Journal of Sports Medicine and Physical Fitness. 39:165- 168. 1999.

BUSHEY, S.R. Relationship of modern dance performance to agility, balance, flexibility, power, and strength. Research Quarterly for Exercise and Sport. 37:313-316. 1966.

BROWN, l, FERRIGNA, V., Training for Speed, Agility and Quickness, 2nd ed. 2005, Human Kinetics, Champaign IL.

CISSIK, J., BARNES. Sport Speed and Agility Training (2004). Coaches Choice Publications, Monterey, CA.

References DRABIK, J. Children & Sports Training: How Your Future

Champions Should Exercise to be Healthy, Fit, and Happy. Island Pond: Stadion Publishing Co., 1996.

ELLIS, L., P. GASTIN, S. LAWRENCE, B. SAVAGE, A. BUCKERIDGE, A. STAPFF, D. TUMILTY, A. QUINN, S. WOOLFORD, and W. YOUNG. Protocols for the Physiological Assessment of Team SportsPlayers. In: Physiological Tests for Elite Athletes. C. J. Gore, ed. Champaign: Human Kinetics, 2000. pp. 128-144.

HOFFMAN, J. Physiological Aspects of Sport Training and Performance. Champaign: Human Kinetics, 2002.

MAYHEW, J.L., F.C. PIPER, T.M. SCHWEGLER, and T.E. BALL. Contributions of speed, agility, and body composition to aerobic power measurement in college football players. Journal of Applied Sport Science Research. 3:101-106. 1989.

References PLISK, S.S. Speed, Agility, and Speed-Endurance Development. In:

Essentials of Strength Training and Conditioning. R. W. Earle, ed. Champaign: Human Kinetics, 2000. pp. 471-492.

RAND, M.K. and T. OHTSUKI. EMG analysis of lower limb muscles in humans during quick change in running directions. Gait Posture. 12:169-183. 2000.

VERSTEGEN, M. and B. MARCELLO. Agility and Coordination. In: High Performance Sports Conditioning. B. Foran, ed. Champaign: Human Kinetics, 2001.

WOJTYS, E.M., L.J. HUSTON, P.D. TAYLOR, and S.D. BASTIAN. Neuromuscular adaptations in isokinetic, isotonic, and agility training programs.

References YOUNG, W.B., M.H. MCDOWELL, and B.J. SCARLETT.

Specificity of sprint and agility training methods. Journal of Strength and Conditioning Research. 15:315-319. 2001.

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