Run and Cut

by Developing Speed
Kinetic Select October 2021

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This excerpt from Developing Speed describes an agility drill that aims to develop change of direction.

The following is an exclusive excerpt from the book Developing Speed, published by Human Kinetics. All text and images provided by Human Kinetics.

Aim

To develop the ability to change direction through a cut step and then to accelerate.

Action

Two cones are set up 5 yards apart. The athlete assumes an athletic position at cone 1, and then runs toward cone 2, decelerating to make a cut step at the cone. After making the cut step, the athlete immediately accelerates away at approximately 45 degrees. The athlete plants the cutting foot wider than the knee, which is in turn wider than the hips. The drill maximizes the lateral distance the athlete can move and resembles trying to avoid a tackle. Repetitions alternate between cuts to the right and cuts to the left.

Coaching Points

  • The foot is planted straight ahead and lands nearly flat, but with weight toward the ball of the foot.
  • The body weight stays within the base of support, allowing the athlete to maintain an effective line of force.
  • Acceleration should take place immediately after the cut.

With Developing Speed, the National Strength and Conditioning Association (NSCA) has created the definitive resource for developing speed training programs that optimize athletic performance. Including assessments and the application of speed training to eight specific sports, this authoritative guide provides all the tools needed for maximizing speed. The book is available in bookstores everywhere, as well as online at the NSCA Store.

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