Programming Agility Training

Summary

In this video, the speaker discusses how to effectively program agility and sport-specific speed training for athletes. The process is broken into three phases: basic change of direction, true agility with reactionary components, and sports-specific speed. The speaker emphasizes a progression model that begins with foundational movements and plyometrics before advancing to more complex, reactive exercises. The ultimate goal is to enhance athletic performance by building agility through a structured approach, ensuring athletes develop the necessary skills to excel in their respective sports.

Takeaways

• 😀 Agility training is a progressive process that includes three key phases: basic change of direction, true agility, and sports-specific speed.
• 😀 Phase 1 focuses on foundational change of direction, emphasizing predetermined movements in linear, lateral, and multi-directional planes.
• 😀 Low-level plyometrics in Phase 1 target ankle inversion/eversion and hip movements to build a strong base for agility.
• 😀 Phase 2 introduces reactionary components where athletes must react to external stimuli like visual or auditory cues to improve decision-making and agility.
• 😀 In Phase 2, multi-directional plyometrics are advanced to challenge athletes with more complex movements such as linear-to-lateral and lateral-to-linear drills.
• 😀 Phase 3 is about translating agility training into sports-specific movements, simulating actual game scenarios and refining sport-specific speed.
• 😀 Reactionary plyometric drills in Phase 3 incorporate commands and ground reactions to improve overall athletic power and movement efficiency.
• 😀 Agility training is designed to progressively build on each phase, helping athletes perform better in their sport by isolating and elevating foundational movements.
• 😀 Sports-specific speed in Phase 3 incorporates real-world movements, such as mirroring the actions of a wide receiver or shortstop, to make training relevant to actual game performance.
• 😀 The 14-week 'Game Speed' program integrates these phases to help athletes develop agility, starting from basic movements and progressing to sport-specific drills for peak performance.

Q & A

What is the main focus of the video?

The main focus of the video is on programming agility and sport-specific speed for athletes. The speaker discusses how to structure training in three phases to enhance agility and athletic performance.

What are the three phases of agility training mentioned in the video?

The three phases of agility training discussed are: Phase 1 (Basic Change of Direction), Phase 2 (True Agility with Reactionary Training), and Phase 3 (Sports-Specific Speed).

How does Phase 1 of agility training differ from the other phases?

Phase 1 focuses on basic change of direction with pre-determined movements, where athletes know exactly where to go. It is about building a foundation of movement skills in linear, lateral, and multi-directional planes, with low-level plyometrics to strengthen lateral ankle motion and hip abduction/adduction.

What role do plyometrics play in Phase 1 of agility training?

In Phase 1, plyometrics are used to build a foundation for lateral motion and improve ankle and hip mobility. The exercises help athletes develop strength in the frontal plane and enhance their ability to move efficiently in different directions.

What is the key focus of Phase 2 (True Agility)?

Phase 2 introduces reactionary training, where athletes must respond to a stimulus (auditory, visual, or from another player) rather than following a pre-determined movement. The goal is to develop true agility by improving decision-making and the ability to change direction in response to external cues.

How are plyometrics advanced in Phase 2?

In Phase 2, plyometrics are advanced by incorporating multi-directional movements. This includes drills that require athletes to switch between linear and lateral motions, mimicking the unpredictable movements seen in sports.

What makes Phase 3 of agility training different from the previous phases?

Phase 3 focuses on sports-specific speed, where the movements are tailored to the specific demands of the athlete’s sport. This phase involves training that mimics actual game scenarios, such as defensive movements in football or fielding actions in baseball, with added reactionary components.

How does the concept of 'sports-specific speed' apply in Phase 3?

In Phase 3, 'sports-specific speed' involves training that simulates the exact movements and reactions the athlete will encounter in their sport. For example, a baseball shortstop would practice movements similar to those they would perform during a game, and a football defensive back might mirror wide receiver routes.

What is the importance of reactionary components in Phase 3?

The inclusion of reactionary components in Phase 3 ensures that athletes are prepared to respond quickly and accurately to external stimuli. These drills focus on reactions to things like visual cues or ground contact, training athletes to make fast decisions under pressure.

How long does each phase of agility training typically last?

Each phase of agility training typically lasts between one to two months, depending on the athlete’s progress and the time available. Some athletes, especially younger ones, may spend more time in Phase 1 to build a solid foundation.