Speed and Agility Training

For many athletes, being agile is the end goal of physical performance training. It represents their capacity to change velocity and direction in response to the actions of their opponent and the opportunities and constraints of their environment. The aim of this article was to describe the pitch-based development of agility, focusing on 60–1808 turns. This ensures all turns have the demand of deceleration, turning, and reacceleration, requiring both outside leg turns (608) and inside leg turns (1808). To enable the effective coaching of these, coaches must understand movement mechanics and thus the fundamental principles that underpin good technique. Within agility training, a detailed appreciation of how the center of mass and base of support interact to affect the direction of force is fundamental to this. This understanding and the ensuing technical models ensure athletes have the best chance of executing the task optimally and ensure coaches can effectively instruct athletes and adapt drills accordingly.

This book excerpt provides examples of quickness drills that may improve the ability to identify a specific stimulus and to respond quickly and appropriately.

This excerpt breaks down the optimal positions of the body during acceleration and deceleration.

In order to ensure consistent and accurate results, coaches must take certain steps to ensure proper data collection. It is also important to establish sound protocols prior to testing.

Bridge the Gap Hands-On: Considerations for Speed, Agility and Movement in Ice Hockey

Considerations for Speed, Agility and Movement in Ice Hockey

An appropriately designed program with elements of safe resistance training that focuses on the upper back and external shoulder rotators and open agility technique training may improve agility on the pickleball court, decrease the injury risk of older pickleball players, and increase the self-confidence of these individuals on the court and in daily life.

CC22

In this video from the NSCA's 2014 National Conference, Bret Contreras discusses how moving horizontally - quick breaks and agility drills vs. hopping - can result in explosive acceleration and speed.