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Agility for Football
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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
Qua
rterb
ack
Line
back
erO
ffen
sive
Lin
e
D-L
ine
Rec
/ DB
s, R
bs
Football
Motor Skills Cognitive Skills
Qua
rterb
ack
Line
back
erO
ffen
sive
Lin
e
D-L
ine
Rec
/ DB
s, R
bs
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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