Agility and change direction

Agility in field/court sports involves quick directional shifts, often in response to a stimulus. These require:

• Perceptual-cognitive skills (e.g., reacting to opponents)

• Physical factors (e.g., force production, SSC use)

• Technique for minimizing ground contact time (especially when cutting <75°)

• More aggressive angles (e.g., 180° turns) = greater braking forces

• Tasks with anticipation or reactive demands increase physical challenge

Testing and assessment

Not all agility or change-of-direction (COD) tests assess the same qualities:

• Reactive agility tests include an external stimulus and better reflect sport demands.

• Some traditional COD drills (like the 505 or Illinois Agility Test) may be more reflective of maneuverability or metabolic conditioning rather than true agility or COD ability.

Coaching and technique for change of direction

Key cues when coaching COD:

• Eyes/head focused forward to direct body reorientation.

• Shoulders, trunk, and hips align to direction of movement.

• Maintain low center of mass during deceleration and reacceleration phases.

Technical focus areas:

• Leg action: Dissipate or tolerate force via proper knee motion; avoid stiff-leg braking.

• Trunk control: During braking, the trunk must rotate and align to facilitate effective redirection.

• Arm action: Use to generate powerful leg drive and avoid counterproductive arm movements.

Perceptual–cognitive ability

Agility improvements must include training for:

• Visual scanning, anticipation, decision-making, and reaction time.

• Recognizing patterns, interpreting opponent cues, and adjusting quickly.

These skills are sport-specific and cannot be trained with COD drills alone—they require purposeful stimulus-response integration.

Training goals

To improve agility performance:

• Emphasize visual focus on key body parts (e.g., hips, shoulders).

• Teach reorientation mechanics: quickly transition into the new movement direction.

• Improve braking and reacceleration via neuromuscular and positional strategies.

Methods of developing speed

Speed development relies on:

• Organized programming that builds both acceleration and max velocity traits.

• Integration of rate coding, firing frequency, and stretch-shortening cycle (SSC) adaptations.

Strength and power development

While maximal strength is important, training should emphasize:

• Rate of force development (RFD)
• Speed-strength
• Specificity of transfer (matching movement and velocity patterns)

Weightlifting and plyometric training help enhance neural activation and SSC function.

Assistance and Resistance Training for Speed Development

Assistance training (overspeed):

• Examples: bungee runs, downhill sprints

• Pros: Trains supramaximal speed

• Cons: May reduce force output or increase braking needs

• Use: Sparingly and with technical supervision

Resistance training (resisted sprinting):

• Examples: sled pushes, incline sprinting, wind resistance

• Pros: Enhances acceleration mechanics, ground force application

• Cons: Too much resistance may hinder movement quality

• Use: To improve RFD and sprint-specific force

Mobility

Although not a kinetic variable, mobility plays a key role in sprint and agility performance. It refers to an athlete’s ability to move a limb through a desired range of motion, whereas flexibility is a joint’s total ROM.

• Poor mobility can reduce the effectiveness of force application and stride efficiency.

• Tools like foam rolling, massage, and soft tissue release help optimize dynamic mobility.

• Postural integrity and proper joint mechanics must be established before performance or training.

Methods of developing agility

Agility training must address both:

1. Physical strength and technical capacity
2. Perceptual-cognitive skills (e.g., reaction, anticipation, decision-making)

Use:

• Closed drills for motor pattern development (e.g., planned COD)

• Open drills with varied stimuli to challenge decision-making

Strength development for agility

Agility training should span the force-velocity spectrum:

• Develop rate of force development (RFD)
• Use high-load/low-velocity exercises (e.g., squats) and low-load/high-velocity activities (e.g., plyometrics)

Movements like squat jumps, countermovement jumps and drop jumps can enhance SSC function and sprint-specific strength. These should be included alongside traditional weight room work.