Speed and AgilitySpeed and Agility

What is agility?What is agility?

The ability to change direction of the The ability to change direction of the body quickly and accuratelybody quickly and accurately

YouTube - YouTube - CristianoCristiano RonaldoRonaldo - Impossible becomes reality - Impossible becomes reality

How can we test out our speed and agility?How can we test out our speed and agility?Illinois agility runIllinois agility run

• The length of the course is 10 metres and the width The length of the course is 10 metres and the width (distance between the start and finish points) is 5 metres. (distance between the start and finish points) is 5 metres. On an athletics track, you could use 5 lanes.On an athletics track, you could use 5 lanes.

• 4 cones can be used to mark the start, finish and the two 4 cones can be used to mark the start, finish and the two turning points. Each cone in the centre is spaced 3.3 turning points. Each cone in the centre is spaced 3.3 metres apart.metres apart.

Illinois agility runIllinois agility run• How to conduct the testHow to conduct the test

• The Illinois Agility Run Test is conducted as follows:The Illinois Agility Run Test is conducted as follows:

• The athlete lies face down on the floor at the start point The athlete lies face down on the floor at the start point

• On the assistant's command the athlete jumps to his/her feet and On the assistant's command the athlete jumps to his/her feet and negotiates the course around the cones to the finish negotiates the course around the cones to the finish

• The assistant records the total time taken from their command to The assistant records the total time taken from their command to the athlete completing the course the athlete completing the course

What can we do to improve our What can we do to improve our speed and agility?speed and agility?

Here are some examplesHere are some examples

For basketballFor basketball

YouTube - Basketball Drills & Agility WYouTube - Basketball Drills & Agility Workouts : Basketball Drills & Agility Wororkouts : Basketball Drills & Agility Workouts: Lateral Speed Lungeskouts: Lateral Speed Lunges

What can we do to improve our What can we do to improve our speed and agility?speed and agility?

Example for American FootballExample for American Football

YouTube - Football Offensive Speed DriYouTube - Football Offensive Speed Drills and Agility Drillslls and Agility Drills

Speed and agility drillsSpeed and agility drills

Your task is to work as a group of 3 to Your task is to work as a group of 3 to create a speed and agility drill for an create a speed and agility drill for an

activity from your SG course. activity from your SG course.

You will then present your drill to the You will then present your drill to the rest of the class on the smart board!rest of the class on the smart board!

What should it include?What should it include?

Drawing of the drillDrawing of the drill

Explanation of the drillExplanation of the drill

The dimensions of the drillThe dimensions of the drill

The work to rest ratio of the drillThe work to rest ratio of the drill

Interactive timerInteractive timer