The Change of Direction / Agility Continuum A PRACTICAL APPLICATION FOR LARGE GROUP/ TEAM TRAINING
Dustin Wolf MS, CSCS, RSCC*d Wesleyan School Peachtree Corners GA BACKGROUND Education B.S. - Athletic Training (Carson Newman College) M.S. – Exercise Science (University of Tennessee Knoxville) 14 years private sector Performance Training Inc. 7 season Professional WNBA Atlanta Dream 1 season International KBL Seoul Korea (Samsung Thunders) 13 years High School (Wesleyan School) 12 years of Marriage 2 beautiful children (2 & 4)
Change of Direction “a rapid whole-body movement with change of velocity or direction that is pre-planned.” sheppard and Young (2006)
AGILITITY “A rapid whole-body movement with change of velocity or direction in response to a stimulus. This definition respects the cognitive components of visual scanning an decision making that contribute to agility performance in sport” sheppard and young (2006)
Sheppard and Young (2006). AGILITY Perceptual & Decision Making Change of Direction Speed Anthropometry Technique Visual Anticipation Scanning Linear Speed Leg Muscle Qualities Knowledge of Situation Pattern Recognition Reactive R-L Muscle Strength Concentric Imbalance Strength & Power
Sheppard and Young (2006). AGILITY Change of Direction Speed Anthropometry Technique Leg Muscle Qualities Linear Speed R-L Muscle Imbalance Reactive Strength Concentric Strength & Power
Sheppard and Young (2006). AGILITY Perceptual & Decision Making Anticipation Visual Scanning Pattern Recognition Knowledge of Situation
Agility Classification Simple: No spatial or temporal uncertain Pre-planned drill or routine (5-10-5) Temporal: Temporal uncertainty, but movement is preplanned (spatial confidence) The start of a 100m. Stimulus is the starting pistol. Distance and direction is certain. Spatial: Spatial uncertainty, but timing of movement is pre planned (temporal confidence) A serve receive in volleyball or tennis. Umpire give a signal but no certainty where the sever will go. Universal: Spatial and temporal uncertainty Most multi-directional sports (games)
SESSION CHANGE OF DIRECTION DYNAMIC WARM-UP Mobility Movement Efficiency Power Cuts Change of Direction AGILITY MOVEMENT BASED GAMES FWD/BK JOG 1x20 yds Quick Foot Line Drill (forward) Deceleration Technique F 10-5-10 (90°) Complete the Square Number Reaction x3 KNEE HUG 1x10 yds Quick Foot Line Drill Sprint 2 Backpedal F 10-5-10 (135°) Outside X-drill/Inside X-drill A-SKIP 1x10 yds Sprint CTB Backpedal 2 Sprint F 10-1-10 (180°) Z-Drill Rock-Paper-Sissors Red-Blue-1-2 CRADLE 1X10 yds Backpedal CTB Sprint 2 Shuffle B 10-1-10 (0°) Triangle Hexagon Drill x3 C-SKIP 1x10 yds Crossover Sprint CTB Backpedal 2 Shuffle B 10-5-15 (45°) Figure 8 (Visual Reaction) QUAD STRETCH 1x10 yds Crossover Sprint 2 Shuffle B 10-5-10 (90°) L-Drill /5-10-5 BUTTKICKS 1x10 yds PERFORMANCE TIPS PERFORMANCE TIPS PERFORMANCE TIPS PERFORMANCE TIPS PERFORMANCE TIPS PERFORMANCE TIPS STAY IN ATHLETIC STANCE HIGH LOW LUNGE 1x10 yds Snap down into athletic stance Stay low/Chest over ball of footSharp angles stay tight to cones Never turn back on coach winner retreats HIGH KNEE RUNS 1X10 yds Entire ball of foot must cross line Slight toe inward Toe in on plant (set up angle) Sharp angle Don't lunge at cones don't anticipate react CARRIOCA 2x20 yds Train depth perception Feet never come inside hips Sight cones off hip Outside foot plant (toe in) Feet never come inside hips don't follow teamates react BACKWARD STRIDE 1x20 Sight cone in periphery Keep chest over balls of feet Keep arms driving Get all the way to the cone on the shuffle. SESSION CHANGE OF DIRECTION DYNAMIC WARM-UP Mobility Movement Efficiency Speed Cuts Change of Direction Drill AGILITY DRILL MOVEMENT BASED GAMES FWD/BK JOG 1x20 yds Ladder Drills Cutting Technique F 5-5-15 (15°) KNEE HUG 1x10 yds Forward skips x2 Edges & Angles F 5-5-10 (30°) Zig-Zag Drill Cat & Mouse x2 ea. A-SKIP 1x10 yds Quick skips x2 Cross Over CTB F 5-5-5 (45°) Speed Tag CRADLE 1X10 yds Run Throughs x2 Cross Over Sprint B 5-5-5 (135°) C-SKIP 1x10 yds 1 in - 3 out x2 Weave Drill B 5-5-10 (150°) Backward Zig-Zag Reaction Ball x2 ea. QUAD STRETCH 1x10 yds 1 out - 2 in x2 B 5-5-15 (165°) BUTTKICKS 1x10 yds PERFORMANCE TIPS PERFORMANCE TIPS PERFORMANCE TIPS PERFORMANCE TIPS PERFORMANCE TIPS PERFORMANCE TIPS HIGH LOW LUNGE 1x10 yds Tall posture-cycle over knee Chest over inside foot Punch the ground stay low- chest over balls of feet Go around cones Keep moving HIGH KNEE RUNS 1X10 yds Cycle over ankle-pop ground Power over quickness Keep sharp angles Toe in plant foot. stay in designated area spread out CARRIOCA 2x20 yds Tall posture-cycle over ankle Pivot&push off one motion Set-up change w/ proper plant Sight angle - Set angle-Accelerate Don't anticipate REACT Sprint back to team BACKWARD STRIDE 1x20 jab plant outside shoulder Punch the ground Keep inside shoulder open Don't colapse Stay Strong in your posture
Guyer Grid (Kyle Keese) 25 20 15 10 5 10 15 20 25 30 35 0 5
Sprint-2-Shuffle / Backpedal-2-Shuffle 5 10 15 20 25 0 5 10
Crossover Sprint-2-Shuffle 5 10 15 20 25 0 5 10
POWER CUTS
Forward Power Cut (90 ) 5 10 15 20 25 0 5 10
Forward Power Cut (135 ) 5 10 15 20 25 0 5 10
Forward Power Cut (180 ) 5 10 15 20 25 0 5 10
Backward Power Cut (0 ) 5 10 15 20 25 0 5 10
Backward Power Cut (45 )
Backward Power Cut (90 )
Complete the Square (90 ) 5 10 15 20 25 0 5 Sprint-2-Shuffle /Backpedal-2-Shuffle 10
Inside X-Drill (45 ) 5 10 15 20 25 0 5 Sprint-2-Shuffle (45) 10
Outside X-Drill (135 ) 5 10 15 20 25 0 5 Sprint-2-Crossover Sprint 10
Triangle Drill 5 10 15 20 0 5 Sprint-Shuffle-Lateral Run 10
Figure 8 Drill 5 10 15 20 0 5 Sprint Inside-Outside (180) 10
5-10-5 5 10 15 20 0 5 10 15
L-Drill 5 10 15 20 0 5 10
SPEED CUTS
Weave Drill 5 10 15 20 25 0 5 10
Forward Speed Cut (15 ) 5 10 15 20 25 0 5 10
Forward Speed Cut (30 ) 5 10 15 20 25 0 5 10
Forward Speed Cut (45 ) 5 10 15 20 25 0 5 10
Backward Speed Cut (135 )
Backward Speed Cut (150 )
Backward Speed Cut (165 )
Zig-Zag Drill (5yd) 5 10 15 20 25 0 5 10 15 20
Zig-Zag Drill (10yd) 5 10 15 20 25 0 5 10 15 20 25
10 15 20 0 start start 5 Cat & Mouse 10 15 20 25 30 start start 35
Dustin Wolf MS, CSCS, RSCC*d • C • Education • B.S. - Athletic Training (Carson Newman College) Wesleyan School • M.S. – Exercise Science (University of Tennessee Knoxville) • 14 years private sector • Performance Training Inc. Peachtree Corners GA • 7 season Professional • WNBA Atlanta Dream • 1 season International • KBL Seoul Korea (Samsung Thunders) dwolf@wesleyanschool.org • 13 years High School (Wesleyan School) • 12 years of Marriage • 2 beautiful children (2 & 4) 770-883-7750
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