Agility is the ability to explosively brake, change direction, and accelerate again without a loss of coordination, balance, or speed of movement.
Usually this stop and go movement pattern is more important than simply achieving and maintaining maximal speed in sport.
Agility includes the involvement of deceleration and the ability to quickly accelerate in a new direction (or the same direction).
In agility training there is a strong focus on footwork, balance, and coordination.
Agility training can either be a general movement or a sport specific pattern. The possibilities with exercises and training are almost unlimited.
There are two main types of agility drills;
1 - Closed or programmed drills. Consists of optimizing a motor pattern that is known in advance and predetermined. The T drill is an example of this.
2 - Open or non-programmed drills. These drills consist of reaction and adaptation to train a new and unpredictable motor pattern. These drills require an external cue to direct the movement pattern. An example of this would be moving in an unpredictable direction at the cue of a coach.
Key points to consider during agility training drills are:
Keep the head and eyes naturally positioned focusing straight ahead, regardless of the movement direction (unless sport demands indicate otherwise),
Changing direction begins by moving the head and refocusing the eyes. The hips and legs follow.
When changing directions, an explosive arm drive needs to be maintained. Lack of arm movement will result in a slower movement.
Finally, plyometric training is critical to develop the ability to quickly and safely decelerate and re-accelerate in rapid succession.
For more information on agility training program aspects, click here.
If you are interested in learning more about agility training and how to optimize your progress, please do not hesitate to contact me.
