Speed, Agility, and Quickness

1

Speed, Agility, and Quickness Bryan Kegans MS RCSS, CSCS, USAW Guyer Wildcat Strength & Conditioning

Speed, Agility, and Quickness

2

Introduction In order to succeed in any sport, an athlete must possess the ability to either run somewhere as fast as possible or get to a given place only to have to change direction and go back the other way just as fast. In any anaerobic sport the main goal of off-season is first to make the athlete strong and then to develop their speed, agility, and quickness. Speed can easily be defined as the athletes stride length coupled with the athletes stride frequency (Cissik, 2004), whereas most define agility as the ability to change direction rapidly (Sheppard & Young, 2006), and finally quickness can be defined as the explosive acceleration from a stationary position (Brown, 2009). Brown also clarifies that training for speed, agility and quickness is different than traditional thought on how to train, Speed, agility, and quickness training are all interrelated as they fall under the category of neuromuscular training. Neuromuscular training or proprioceptive training is designed to create a better body awareness, balance, and coordination in order to increase reaction time and effectiveness. Although Brown is correct in saying that all three of these are interrelated for the sake of the paper each area will be looked at separately; speed as how fast the athlete is running, agility as how fast the athlete can change direction, and quickness as how fast the athlete can achieve full speed from stationary a position. Football

Speed, Agility, and QuicknessAmerican football is a sport that is where each athlete that is on the field is required to

3

make several decisions and changes of direction within the span of a single play, which usually last for only 4-5 seconds. One position that displays this responsibility on nearly every play is the middle line backer (MLB) position. The ability to see and react quickly to what is happening on the field during a play is of vital importance when it comes to this position. After analyzing MLB play during the first half of play in the 2009 4A Texas High School State Semifinal football game, the author found that the MLB performed, within a total of 34 plays, 6 distinct movements. These movements and the percentages that they were used are listed below, 1. Shuffle, Downhill Sprint- 5% 2. Downhill Run, Change of Direction (COD), Sprint- 38% 3. Shuffle, COD, Sprint-24% 4. Downhill Sprint-18% 5. Downhill Run, COD, Sprint, COD-3% 6. Dead Play-12% It is the belief of the author that these numbers would stay consistent throughout the course of an entire football season based on the nature of that position. The purpose of this paper is to outline and prescribe, based on the principles of specificity, some of the best drills for developing speed, agility, and quickness in the American football middle linebacker. Needs Analysis Using the outline provided by the National Strength and Conditioning Association, when performing a needs analysis for an athlete about to begin a workout regime we need to first break down the sport and position that is to be performed into the following areas; the movement

Speed, Agility, and Quickness

4

analysis, a physiological analysis, and finally a injury analysis. After analyzing the sport we will then assess the athlete himself into the following areas; training status, physical testing and evaluation, and primary training goals. Lets first begin with the movement analysis for the MLB position. Our above findings show that the majority of MLB movements begin either with a shuffle or a downhill run, which then leads to a sudden change of direction; from this COD we see that the MLB then has to sprint at angle to cut off the ball carrier in order to make the tackle on the play. The physiological requirements of this position often require the athlete to perform these actions very quickly and therefore there is an extreme need to develop the athlete in all three areas of athleticism; speed, agility, and quickness. The incidence for injury in football is a high one, especially at the MLB. The National Athletic Trainers Association in 1995 studied the injury statistics of 123 high schools. The NATA reported that the common area on the body for injury was the Hip/Thigh/Leg accounting for 17.3% of the injuries followed by the Forearm/Wrist/Hand at 15%. The rest were as follows; Knee 14.5%, Ankle/Foot 14.2%, Head/Neck/Spine 11.3%, Shoulder/Arm 10.4%, Torso 8.8%, and finally the Face/Scalp at 2.9%. This information shows us that the most common areas for injury in the game of football occur in the lower body, and the majority of these lower body injuries seem to occur at the knee where a number of injuries can arise. The second half of our needs analysis requires us to profile our athlete. Although for the sake of this paper the athlete will be hypothetical the actual age, sport, and training status coincide with the authors actual work. Sex: Male Age: 17

Speed, Agility, and QuicknessSport: High School Football Position: Middle Linebacker Season: Middle of Offseason Goal: Develop Speed, Agility, and Quickness

5

Because the majority of high school football players at the age of 17 have been involved in the sport since the age of 12 we will assume the this athlete has been involved in several quality training programs, is efficient in performing the off-season exercises that are required of him, and he has no prior injuries to contend with. This athlete is also in the middle of his off-season regime which means that he has already completed 5 weeks worth of strength training and conditioning and has develop the necessary strength for completing any high intensity speed, agility, or quickness drill. Prescription The principle of specificity states that training is most effective when the exercises being performed are similar to the sport activity in which improvements are sought after (Baechle & Earle, 2008). Our main goal for this high school MLB is to improve his speed, agility, and quickness. We must do this however by selecting drills that somewhat mimic the actual movement that will be performed in the course of a game. First, our findings from the movement analysis show us that nearly every MLB first movement either begins with a downhill sprint or some sort of side shuffle. Second, the majority of MLB movements have a COD somewhere throughout the course of the play. Third, every MLB movement involves a pursuit or angled sprint of at-least 10-15 yards to cut off a ball carrier. Therefore it is the authors belief

Speed, Agility, and Quickness

6

that each speed drill that is selected should not go over twenty yards of a full speed sprint, every agility drill should incorporate either a sprint to a COD or a shuffle to a COD, and all quickness drills should not exceed twenty yards. The second half of this prescription section is to decide the intensity, volume, and frequency that this athlete should be performing these drills. American football is a sport that is classified in the phosphorus energy system because of nature of the game (Baechle & Earle, 2008). Each play only last a maximum of six seconds followed by anywhere from 40-50 seconds of rest. There it is this work: rest ratio that we will be working off of. In other words the athlete will perform each drill at 100% of his effort level and receive nearly a complete recovery before his next repetition. Baechle & Earle, 2008 suggest for speed and agility training to use the Repetition Method. This method is has a very high intensity 90-100%, duration is short to medium with close to a full recovery, volume is very small with only 3-6 repetitions. We will follow this method for our training over the course of 4 weeks before advancing to a more competitive method of training. Training sessions will take place three times a week allowing for at-least 24 hours of recovery between each session. Each of the drills below has been selected because of their high relation to the game of football.

Speed, Agility, and QuicknessSpeed Drills In & Outs

7

The purpose of this drill is to work the transitioning from half speed to full speed as often seen on the field of play in the game of football. In & Outs require the athlete to spend 20 yards in a jog before transitioning to a full sprint for 20 more yards, after the sprint the athlete goes back to a jog and repeats the sprint once more before coming to a complete stop. An important coaching point to make to relate this drill to football is to have the athlete envision himself reading the play during the jog and going to make the play during the sprint. Another point to make with athletes as they perform this drill is not to come to a sudden stop after the sprint portion instead telling the athlete to let off the gas pedal during the jog and step on the gas pedal during the sprint. Maximal recovery should be emphasized.

Speed, Agility, and QuicknessIncline Sprint Training

8

This drill is performed on an incline that does not slow down the athlete more than 10% of his normal maximal running speed as recommended by Cissik, 2005 in his article on the means and methods of speed training, part II. Important points to remember are not to exceed more than 20 yards on the hill and to emphasize running mechanics throughout the course of running the hill. Should the athlete have altered running mechanics he could develop bad running habits (Cissik, 2005). To begin the athlete can begin from a stationary position or like the in & outs he can lead into the hill with a jog. Again concentration on maximal recovery should be emphasized.

Speed, Agility, and QuicknessDecline Sprint Training

9

The purpose of this drill is to place the athlete on a decline of no more than 2 to 3 degree decline to ensure that the athlete does not reach more 110% of their maximal running speed (Cissik, 2005). Like the incline sprint training this is ensure that the athletes running mechanics are not compromised. Again decline sprint training should not exceed more than 20 yards in order to stay specific to the game of football and especially to the position of MLB.

Speed, Agility, and QuicknessAgility 7 Cone Snake Drill

10

This drill emphasizes a shuffle, downhill sprint, a COD, and finally another sprint. Working from right to left the athlete will approach cone 1 and shuffle to cone 2 when this cone is reached he will then sprint downhill to cone 3 where the athlete will plant, turn, and sprint to cone 4 where he will again shuffle and repeat all of the previous drills. A few things to emphasize with the athlete are not have any wasted steps and to visualize the field of play while participating in the drill.

Speed, Agility, and QuicknessNebraska Drill

11

This drill relates directly to the MLB movement that begins with a downhill sprint before he has to perform a change of direction. The Nebraska drill requires four cones and these cones will be numbered as cone 1 in the lower left corner, cone 2 is lower right, cone 3 is upper right and cone 4 is upper left. The athlete will begin at cone 1 and sprint to cone 2, he will then perform a V cut and sprint to cone 4, he will again perform a V cut and sprint to cone 3 where he perform a 180 degree turn and sprint back through cone 4. Emphasis should be placed changing direction as quickly as possible without any wasted steps. Every step should be going, in as straight a line as possible, to the next cone. Again the athlete should visualize making the play on the field while he is engaged in the drill.

Speed, Agility, and QuicknessShort Cone Drill

12

This drill again emphasizes the downhill sprint to a change of direction. The short cone drill cones are numbered in the same fashion as the Nebraska drill cone 5 will be top left and cone 6 will be top right corner. The athlete will again begin at cone one and sprint to cone 2 where he will perform a V cut to cone 4. At cone 4 the athlete will perform another V cut to cone 3 where he will V cut again to cone 6. At cone 6 he will then perform one last V cut and sprint through cone 5. Emphasis should be placed on getting around each cone as quickly and in as few steps as possible.

Speed, Agility, and QuicknessQuickness Bullet Belt Start

13

This drill serves the purpose of developing quickness from an out of control feeling. Bullet belt starts require a belt with a ring attachment and rope that easily fits through the ring on the belt. The athlete will begin by leaning forward until starts to feel uncomfortable at this point the partner that is holding onto the rope will let go of one end of the rope without giving any warning to the athlete performing the start. The athlete then has to respond appropriately by engaging into a sprint from a stationary position. He will continue that sprint throughout a full 15 yards. The forward lean should be emphasized, but not to a point where the athlete cannot recover from the controlled fall into a full sprint.

Speed, Agility, and QuicknessOver Speed Training

14

The purpose of this drill is to increase stride length and stride frequency. As mentioned above this is vital to increase to overall speed of an athlete. Over speed towing requires two belts and an elastic cord. One athlete will be towing the other athlete into an over speed situation. To begin the first athlete will begin his sprint and the second athlete will begin his sprint 1-2 seconds after the first athlete has began. The second athlete will immediately be pulled into an over speed situation, increasing his stride length and stride frequency. Like the decline sprint it is important that the second athlete does not get pulled out of his normal running mechanics. The length of this drill is short, 15 to 20 yards, because we are simply focusing on getting up to full speed in as little time as possible.

Speed, Agility, and QuicknessStomach Starts

15

The purpose of this drill is to emphasize reaching a full speed sprint from a stationary lying position. To execute this drill properly the athlete should first lie down on his stomach. He should then be given some sort of stimulus to begin the drill. To begin the drill the athlete should explosive push up and engage into a full sprint as quickly as possible. He will then carry out that sprint for at least 15-20 yards before stopping.

Speed, Agility, and QuicknessWorks Cited

16

Baechle, T, & Earle, R. (2008). Essential of strength and conditioning. Champaign, IL: Human Kinetics. Brown, K. (2009). Speed, agility, and quickness training: no pain all gain. NSCA Performance Training Journal, 8(4), 17-18. Cissik, J. (2004). Mean and methods of speed training, part i. Strength and Conditioning Journal, 26(4), 24-29. Cissik, J. (2005). Means and methods of speed training part ii. Strength and Conditioning Journal, 27(1), 18-25. Sheppard, J.M., & Young, W.B. (2006). Agility literature review: classifications, training and testing. Journal of Sports Science, 24(9), 919-932. Welch, T. (1995). Football injury severity lessening, study shows. Retrieved from http://www.nata.org/consumer/injuryinfo/index.htm#football