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applicable copyright law.
S h or t er Di st a n c e C O D S p e e d T e st s
P R O- A GI LI T Y S H U T T L E
T h e p ur p os e of t h e pr o- a gilit y s h uttl e is t o ass ess t h e a bilit y t o a c c el er at e,
d e c el er at e, a n d m o v e l at er all y t o t h e l eft a n d ri g ht, i n a d diti o n t o c o m pl eti n g
1 8 0- d e gr e e c ut s fr o m e a c h l e g. T his t est is a st a pl e f or A m eri c a n f o ot b all ( 2 8,
4 0, 4 4, 6 9, 7 6) b ut h as als o b e e n us e d t o ass ess s o c c er pl a y er s ( 3 7, 3 8, 4 2,
5 0, 5 2, 6 8).
T es t L a y o ut
T hr e e p air s of c o n es s h o ul d b e p ositi o n e d 5 y ar ds ( 4. 6 m) a p art t o f or m a
str ai g ht li n e t h at c o v ers a t ot al dist a n c e of 1 0 y ar ds ( 9. 1 m). T h e st arti n g li n e is i n
t h e mi d dl e of t h e 1 0- y ar d ( 9. 1 m) dist a n c e. T h e c o n es s h o ul d b e p ositi o n e d s u c h
t h at t h e y r e pr es e nt t hr e e li n es: l eft, c e nt er (t h e st art a n d fi nis h li n e), a n d ri g ht.
Pr o c e d ur es
F o ot b all at hl et es s h o ul d us e a t hr e e- p oi nt st a n c e wit h t h e f e et p ar all el t o
st art t h e t est. F or at hl et es fr o m ot h er s p ort s, a n at hl eti c p ositi o n wit h t h e f e et
p ar all el s h o ul d b e us e d. O n c e r e a d y, t h e at hl et e t ur ns t o t h e ri g ht a n d r u ns
5 y ar ds ( 4. 6 m) t o t o u c h t h e li n e wit h t h e ri g ht h a n d. T h e at hl et e t h e n t ur ns
a n d s pri nt s 1 0 y ar ds ( 9. 1 m) t o t h e o p p osi n g li n e a n d t o u c h es it wit h t h e l eft
h a n d. Fi n all y, t h e at hl et e t ur ns a n d fi nis h es b y s pri nti n g b a c k t o a n d t hr o u g h
t h e st art a n d fi nis h li n e. F ail ur e t o t o u c h t h e li n e e a c h ti m e r es ult s i n t er mi n a ti o n of t h e t est. Ti mi n g b e gi ns as s o o n as t h e at hl et e m o v es o ut of t h e st art
p ositi o n a n d st o ps w h e n t h e at hl et e p ass es t hr o u g h t h e fi nis h li n e. T h e c o a c h
s h o ul d all o w t h e at hl et e t o c o m pl et e at l e ast t w o tri als, o n e wit h m o v e m e nt
i niti ati o n t o t h e ri g ht, o n e wit h m o v e m e nt i niti ati o n t o t h e l eft.
3
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5 y ar d s
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Account: s1136447
T h e 5 0 5 a gilit y t est c a n ass ess t h e a bilit y t o a c c el er at e a n d d e c el er at e w hil e
n a vi g ati n g a c h all e n gi n g 1 8 0- d e gr e e dir e cti o n c h a n g e a n d c a n b e us e d t o
d et er mi n e C O D a bilit y f or e a c h l e g ( 3 1, 3 3). T his t est h as b e e n a d mi nist er e d
f or a r a n g e of at hl et es fr o m s p ort s s u c h as r u g b y l e a g u e ( 6, 1 3), r u g b y u ni o n
( 2 9), s o c c er ( 3 5, 4 1, 4 9), f o ot b all ( 3 6), n et b all ( 9), b as k et b all ( 7 7), s oft b all ( 6 2,
6 3), a n d cri c k et ( 3 2, 6 0).
T es t L a y o ut
T h e 5 0 5 a gilit y t est is c o n d u ct e d o v er a
1 5- m et er ( 1 6. 4 y d) dist a n c e. T w o c o n es
s h o ul d b e pl a c e d at t h e st arti n g li n e,
ti mi n g li n e ( 1 0 m et ers [ 1 0. 9 y d] a w a y fr o m
t h e st arti n g li n e; t h e ti m er or ti mi n g g at e
s h o ul d b e p ositi o n e d h er e), a n d t ur ni n g
li n e ( 5 m et er s [ 5. 5 y d] a w a y fr o m t h e
ti mi n g li n e). W h er e p o s si bl e, t h e li n e s
s h o ul d b e i n di c at e d o n t h e gr o u n d.
T ur n
5 m et er s
Ti mi n g li n e
Pr o c e d ur es
T h e at hl et e s h o ul d us e eit h er a t w o- or a
t hr e e- p oi nt st a n c e t o st art t h e t est. O n c e
r e a d y, t h e at hl et e s pri nt s p ast t h e ti mi n g
li n e t o t h e t ur ni n g li n e. T h e at hl et e s h o ul d
t h e n pl a c e eit h er t h e l eft or ri g ht f o ot o n
t h e t ur ni n g li n e, a n d s pri nt b a c k t hr o u g h
t h e ti mi n g li n e. Ti m e is r e c or d e d fr o m
w h e n t h e at hl et e i niti all y p ass es t hr o u g h
t h e ti mi n g li n e a n d is st o p p e d w h e n t h e
at hl et e p a s s e s t h e li n e f oll o wi n g t h e
1 8 0- d e gr e e dir e cti o n c h a n g e. T h e c o a c h
s h o ul d all o w t h e at hl et e t o c o m pl et e at
l e ast t w o tri als; o n e w h er e t h e ri g ht f o ot is
pl a c e d o n t h e t ur ni n g li n e, a n d o n e w h er e
t h e l eft f o ot is pl a c e d o n t h e t ur ni n g li n e.
T h e d at a c a n b e a v er a g e d b et w e e n t h e
t w o l e gs, or t h e c o a c h m a y a n al y z e p erf or m a n c es fr o m b ot h l e gs i n di vi d u all y.
1 0 m et er s
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5 0 5 A GI LI T Y T E S T
St art
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Account: s1136447
L o c ki e, J alili v a n d, Orj al o, Gi uli a n o, M or e n o, a n d Wri g ht ( 3 6) a d a pt e d t h e 5 0 5
a gilit y t est ( c o m m o nl y a b br e vi at e d t o A 5 0 5) t o m a k e it p ot e nti all y m or e s p e cifi c
t o f o ot b all pl a y er s b y b asi n g t h e dist a n c es o n y ar ds r at h er t h a n m et er s. T his
m a y m a k e t h e t est e asi er t o s et u p o n f o ot b all fi el ds b e c a us e t h e dist a n c es ar e
alr e a d y i n di c at e d o n t h e gr o u n d. L o c ki e, J alili v a n d, Orj al o, Gi uli a n o, M or e n o,
a n d Wri g ht ( 3 6) d o c u m e nt e d t h at t h e A 5 0 5 a gilit y t est c orr el at e d wit h t h e
ti m es r e c or d e d f or t h e tr a diti o n al 5 0 5 a gilit y t est a n d w as a bl e t o dis cri mi n at e
b et w e e n p ositi o n gr o u ps (i. e., t h e b a c k s w er e f ast er t h a n t h e li n e m e n).
T es t L a y o ut
T h e str u ct ur e of t h e A 5 0 5 a gilit y t est is
t h e s a m e as t h at of t h e 5 0 5 a gilit y t est.
H o w e v er, t h e A 5 0 5 a gilit y t e st is c o n d u ct e d o v er a 1 5- y ar d ( 1 3. 7 m) dist a n c e.
T h e dist a n c e b et w e e n t h e st arti n g li n e
a n d t h e ti mi n g li n e is 1 0 y ar ds ( 9. 1 m), a n d
t h e dist a n c e b et w e e n t h e ti mi n g li n e a n d
t h e t ur ni n g li n e is 5 y ar ds ( 4. 6 m).
T ur n
5 y ar d s
Ti mi n g li n e
Pr o c e d ur es
T h e pr o c e d ur es f or t h e A 5 0 5 a gilit y t est
ar e t h e s a m e as t h at f or t h e 5 0 5 a gilit y
t est. A s wit h t h e 5 0 5 a gilit y t est, at hl et es
s h o ul d c o m pl et e at l e ast t w o tri als f or
t h e A 5 0 5 a gilit y t est, o n e t ur ni n g off t h e
ri g ht l e g, a n d o n e t ur ni n g off t h e l eft l e g.
A g ai n, as wit h t h e 5 0 5 a gilit y t est, t h e
c o a c h c a n a v er a g e d at a b et w e e n t h e t w o
l e gs, or a n al y z e p erf or m a n c es fr o m e a c h
l e g i n di vi d u all y.
1 0 y ar d s
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A D A P T E D 5 0 5 A GI LI T Y T E S T
St art
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C O D D E FI CI T
T h e C O D d efi cit is a n alt er n at e m etri c of C O D a bilit y, a n d it is us e d t o c al c ul at e
t h e i m p a ct t h at a dir e cti o n c h a n g e h as o n a s pri nt p erf or m a n c e r el ati v e t o a
li n e ar s pri nt o v er a n e q ui v al e nt dist a n c e ( 5 9). T his h as b e e n c al c ul at e d fr o m
t h e fir st dir e cti o n c h a n g e i n t h e pr o- a gilit y s h uttl e ( 6 1), t h e 5 0 5 a gilit y t est
( 6 0), a n d t h e A 5 0 5 a gilit y t est ( 3 6). I n or d er t o c al c ul at e t h e C O D d efi cit, t h e
c o a c h s h o ul d r e c or d t h e at hl et e’s p erf or m a n c e i n a t est s u c h as t h e pr o- a gilit y
s h uttl e, t h e 5 0 5 a gilit y t est, or t h e A 5 0 5 a gilit y t est. T h e c o a c h s h o ul d als o
r e c or d li n e ar s pri nt ti m e o v er a 1 0- y ar d ( 9. 1 m) dist a n c e f or t h e pr o- a gilit y
s h uttl e a n d t h e A 5 0 5 a gilit y t est, or a 1 0- m et er ( 1 0. 9 y d) dist a n c e f or t h e 5 0 5
a gilit y t est. C O D d efi cit c a n t h e n b e c al c ul at e d vi a t h e f oll o wi n g f or m ul as:
Pr o- a gilit y s h uttl e C O D d efi cit = Pr o- a gilit y 1 0- y ar d s plit ti m e − 1 0- y ar d ti m e
5 0 5 C O D d efi cit = 5 0 5 a gilit y t est ti m e − 1 0- m et er ti m e
A 5 0 5 C O D d efi cit = A 5 0 5 a gilit y t est ti m e − 1 0- y ar d ti m e
D e p e n di n g o n t h e d esi g n of a C O D s p e e d t est, a n d w h et h er s plit ti m es t h at
is ol at e a dir e cti o n c h a n g e wit hi n t h e t est c a n b e r e c or d e d, C O D d efi cit c o ul d
als o b e c al c ul at e d f or ot h er t est s.
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T h e t hr e e- c o n e t est ass ess es a c c el er ati o n, d e c el er ati o n, l at er al m o v e m e nt, a n d
m a n e u v er a bilit y. T his t est is als o a st a pl e C O D s p e e d t est f or f o ot b all pl a y er s
( 2 8, 4 0, 4 4, 6 9, 7 6), a n d h as b e e n us e d t o t est r u g b y l e a g u e pl a y er s ( 1 2).
T es t L a y o ut
T hr e e c o n es ar e p ositi o n e d i n t h e s h a p e of a n L . C o n e 1 is t h e st art c o n e, c o n e
2 sit s at t h e 9 0- d e gr e e c or n er, w hil e c o n e 3 is at t h e ot h er e n d of t h e L . T h e
dist a n c e b et w e e n t h e c o n es is 5 y ar ds ( 4. 6 m). T h e t hr e e- c o n e t est c a n b e s et
u p s u c h t h at L b e n ds t o w ar d l eft or ri g ht.
Pr o c e d ur es
T h e at hl et e s h o ul d us e eit h er a t w o- or a t hr e e- p oi nt st a n c e t o st art t h e t est.
O n c e r e a d y, t h e at hl et e r u ns f or w ar d t o w ar d c o n e 2, b e n ds d o w n a n d t o u c h es
t h e gr o u n d wit h t h e h a n d b ef or e r u n ni n g b a c k t o c o n e 1 a n d t o u c hi n g t h e
gr o u n d wit h t h e h a n d ( a ). T h e at hl et e t h e n r u ns b a c k t o c o n e 2 a n d ar o u n d
t h e o ut si d e of it, w e a v es i nsi d e c o n e 3, a n d ar o u n d t h e o ut si d e of c o n es 3 a n d
2 b ef or e fi nis hi n g at c o n e 1 ( b ). Ti mi n g st art s fr o m w h e n t h e at hl et e m o v es
u ntil w h e n t h e at hl et e s pri nt s b a c k p ast t h e st arti n g li n e f oll o wi n g t h e fi n al
s pri nt i n t h e t est. T h e c o a c h s h o ul d all o w t h e at hl et e t o c o m pl et e at l e ast
t w o tri als, o n e w h er e t h e at hl et e h as t o t ur n t o t h e ri g ht, a n d o n e w h er e t h e
at hl et e h as t o t ur n t o t h e l eft.
1
5 y ar d s
5 y ar d s
2
1
2
5 y ar d s
5 y ar d s
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applicable copyright law.
T H R E E- C O N E T E S T
3
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3
b
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T h e m o difi e d T-t est is a s h ort e n e d v er si o n of t h e tr a diti o n al T-t est (s e e t h e
l o n g er dist a n c e C O D s p e e d t ests s e cti o n) t h at w as ori gi n all y d esi g n e d f or s o c c er
pl a y er s ( 7 0). S assi, D ar d o uri, Y a h m e d, G m a d a, M a hf o u d hi, a n d G h ar bi ( 7 0)
d e m o nstr at e d t h at t h e m o difi e d T-t est c orr el at e d wit h t h e tr a diti o n al T-t est
w h e n p erf or m e d b y c oll e g e- a g e m e n a n d w o m e n, o v er dist a n c es p ot e nti all y
m or e s p e cifi c t o t e a m s p ort s. T his t est h as s u bs e q u e ntl y b e e n us e d t o ass ess
C O D s p e e d i n t e a m s p ort at hl et es ( e. g., s o c c er, b as k et b all, n et b all, s oft b all,
r u g b y l e a g u e, r u g b y u ni o n, A ustr ali a n f o ot b all) ( 4 7, 4 8), a n d l a cr oss e pl a y er s
( 3 0).
T es t L a y o ut
F o ur c o n e s ar e pl a c e d i n t h e
s h a p e of a T . T h e st art a n d fi nis h
li n e is c o n e 1. C o n e 2 is pl a c e d 5
m et er s ( 5. 5 y d) a w a y fr o m c o n e
1. C o n es 3 a n d 4 ar e p ositi o n e d
2. 5 m et er s ( 2. 7 y d) t o t h e l eft
a n d ri g ht of c o n e 2, r es p e cti v el y.
Pr o c e d ur es
2. 5 m et er s
2. 5 m et er s
3
2
4
5 m et er s
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applicable copyright law.
M O DI FI E D T- T E S T
T h e pr o c e d ur es f or t h e m o difi e d
T-t est ar e t h e s a m e as t h at f or
t h e tr a diti o n al T-t est. T h e at hl et e
s h o ul d us e eit h er a t w o- or a
t hr e e- p oi nt st a n c e t o st art t h e
t e st. O n c e r e a d y, t h e at hl et e
1
s pri nt s f or w ar d t o t o u c h t h e t o p
of c o n e 2. T h e at hl et e t h e n si d e-s h uffl es t o t h e l eft t o t o u c h c o n e 3, si d e-s h uf fl es t o t h e ri g ht t o t o u c h c o n e 4, si d e-s hE 7uffl
3 5 4/esN bC aS cA/k F t0 o5. t0 h5/e6 l0 eft
9 6 4 t6/o mth-o uR c1 h c o n e
2 a g ai n, b ef or e b a c k p e d ali n g t hr o u g h t h e st arti n g li n e t o fi nis h t h e t est. Ti m e
is st art e d fr o m t h e i niti ati o n of m o v e m e nt u ntil t h e at hl et e r et ur ns p ast t h e
st arti n g li n e. T h e h a n d t h at is o n t h e s a m e si d e as t h e s h uffl e dir e cti o n (i. e.,
t h e l eft h a n d w h e n s h uffli n g t o t h e l eft, a n d t h e ri g ht h a n d w h e n s h uffli n g
t o t h e ri g ht) is us e d t o t o u c h t h e c o n e. At hl et es m ust n ot t o cr oss t h eir f e et
w h e n si d e-s h uffli n g, a n d t h e y m ust t o u c h t h e c o n e e a c h ti m e. F ail ur e t o d o
s o r es ult s i n t er mi n ati o n of t h e tri al. At hl et es s h o ul d c o m pl et e at l e ast t w o
tri als f or t h e m o difi e d T-t est, o n e w h er e t h e at hl et e s h uffl es t o t h e l eft fir st,
a n d o n e w h er e t h e y s h uffl e t o t h e ri g ht fir st. A s f or t h e T-t est, t h e d at a c a n b e
a v er a g e d b et w e e n t h e t w o dir e cti o ns, or t h e c o a c h m a y a n al y z e p erf or m a n c es
f or e a c h si d e s e p ar at el y.
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I L LI N OI S A GI LI T Y T E S T
T h e Illi n ois a gilit y t est is a l o n g er- eff ort C O D t est t h at i n c or p or at es li n e ar
s pri nti n g, w e a vi n g a n d m a n e u v er a bilit y a b o ut c o n es, a n d a c c el er ati o n a n d
d e c el er ati o n t o e x e c ut e h ar d er c ut s. T his t est h as pr e vi o usl y b e e n us e d t o
ass ess fi el d h o c k e y ( 2 7), r u g b y u ni o n ( 2 5), s o c c er ( 8 2), A ustr ali a n f o ot b all ( 4 6),
a n d s q u as h ( 8 5) pl a y er s as w ell as p oli c e offi c er s ( 2, 6 6).
T es t L a y o ut
T h e Illi n oi s a gilit y t e st r e q uir e s ei g ht
c o n es. F o ur c o n es ar e us e d t o i n di c at e a n
ar e a t h at is 1 0 m et ers ( 1 0. 9 y d) l o n g a n d 5
m et er s ( 5. 5 y d) wi d e. I n t h e c e nt er of t h e
ar e a 2. 5 m et er s ( 2. 7 y d) a w a y fr o m t h e
1 0- m et er ( 1 0. 9 y d) si d es of t h e ar e a, f o ur
c o n es ar e pl a c e d 3. 3 m et ers ( 3. 6 y d) a p art.
5 m et er s
B
T h e at hl et e s h o ul d us e eit h er a t w o- or a
t hr e e- p oi nt st a n c e t o st art t h e t est. O n c e
r e a d y, t h e at hl et e s pri nt s fr o m c o n e A t o
c o n e B a n d t h e n c ut s ar o u n d t his c o n e
t o s pri nt t o w ar d c o n e 1. T h e at hl et e t h e n
w e a v es i n a n d o ut of c o n es 1 t hr o u g h 4
usi n g a zi g z a g m oti o n, cir cl es c o n e 4, a n d
t h e n r et ur ns t o c o n e 1, w e a vi n g t hr o u g h
t h e c e nt er c o n es i n t h e o p p osit e dir e cti o n.
T h e at hl et e t h e n s pri nt s t o c o n e C, c ut s
ar o u n d t his c o n e, a n d s pri nt s t o c o n e D
t o fi nis h t h e t est. Ti m e is st art e d fr o m t h e
i niti ati o n of m o v e m e nt u ntil t h e at hl et e
p ass es c o n e D. At hl et es m ust st e p ar o u n d
or o v er t h e c o n es. F ail ur e t o d o t his r es ult s
i n t e st t er mi n ati o n. At l e a st t w o tri als
s h o ul d b e all o w e d f or t his t est.
4
C
3
Pr o c e d ur es
1 0 m et er s
Copyright © 2019. Human Kinetics. All rights reserved. May not be reproduced in any form without permission from the publisher, except fair uses permitted under U.S. or
applicable copyright law.
L o n g er Di st a n c e C O D S p e e d T e st s
2
A
1
D
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applicable copyright law.
6 0- Y A R D S H U T T L E T E S T
T h e 6 0- y ar d ( 5 4. 9 m) s h uttl e f e at ur es m o v e m e nt p att er ns si mil ar t o t h os e of t h e
pr o- a gilit y s h uttl e, e x c e pt t h at it is p erf or m e d o v er a l o n g er dist a n c e. T his t est str ess es
t h e a bilit y t o a c c el er at e, d e c el er at e, a n d p erf or m l at er al m o v e m e nt s u n d er gr e at er
a n a er o bi c str ai n t h a n s h ort er a gilit y t est s. A c c or di n gl y, t h e t est h as b e e n us e d t o
ass ess f o ot b all ( 2 8, 5 3) a n d s o c c er ( 3 7, 3 8, 6 8) pl a y er s.
T es t L a y o ut
F o ur p air s of c o n es s h o ul d b e p ositi o n e d at 0 y ar ds (st art a n d fi nis h li n e), 5 y ar ds
( 4. 6 m), 1 0 y ar ds ( 9. 1 m), a n d 1 5 y ar ds ( 1 3. 7 m) fr o m t h e st arti n g li n e. T h e c o n es
r e pr es e nt li n es 1, 2, a n d 3.
Pr o c e d ur es
T h e at hl et e s h o ul d st art fr o m eit h er a t w o- or a t hr e e- p oi nt st a n c e wit h t h e f e et
p ar all el, a n d s h o ul d f a c e t o w ar d t h e ri g ht. O n c e r e a d y, t h e at hl et e s pri nt s t o t h e fir st
li n e (st e p 1) a n d t o u c h es t h e li n e wit h t h e l eft h a n d b ef or e s pri nti n g b a c k t o t o u c h
t h e st arti n g li n e wit h t h e ri g ht h a n d (st e p 2). T h e at hl et e t h e n s pri nt s t o t o u c h t h e
s e c o n d li n e wit h t h e l eft h a n d (st e p 3) b ef or e s pri nti n g b a c k t o r et o u c h t h e st arti n g
li n e wit h t h e ri g ht h a n d (st e p 4). L astl y, t h e at hl et e s pri nt s t o t o u c h t h e t hir d li n e
wit h t h e l eft h a n d (st e p 5) a n d t h e n s pri nt s b a c k t hr o u g h t h e st art a n d fi nis h li n e
(st e p 6). Ti m e is st art e d fr o m t h e i niti ati o n of m o v e m e nt u ntil t h e at hl et e r et ur ns
b a c k p ast t h e st arti n g li n e. F ail ur e t o t o u c h t h e li n e e a c h ti m e r es ult s i n t er mi n ati o n
of t h e t est. T h e c o a c h s h o ul d all o w t h e at hl et e t o c o m pl et e at l e ast t w o tri als: o n e
w h er e t h e at hl et e f a c es t h e ri g ht t o st art t h e t est a n d o n e w h er e t h e y f a c e t h e l eft.
W h e n f a ci n g t o w ar d t h e l eft t o st art t h e t est, t h e ri g ht h a n d is us e d t o t o u c h li n es
1, 2, a n d 3, w hil e t h e l eft h a n d is us e d t o t o u c h t h e st arti n g li n e. T h e d at a c a n b e
a v er a g e d b et w e e n t h e t w o tri als, or t h e c o a c h m a y a n al y z e e a c h tri al s e p ar at el y.
5 y ar d s
1 0 y ar d s
1 5 y ar d s
1
2
3
5
4
6
St art
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applicable copyright law.
A RR O W HE A D TEST
T h e Arr o w h e a d t est w as ori gi n all y d esi g n e d t o ass ess s o c c er pl a y er s ( 3 7, 4 2).
T his t est h as b e e n s h o w n t o d eli n e at e b et w e e n y o ut h a n d pr of essi o n al m al e
s o c c er pl a y er s, pr o vi di n g s o m e m e as ur e of dis cri mi n a nt v ali dit y ( 3).
T es t L a y o ut
Si x c o n es ar e r e q uir e d f or t his t est. T w o ar e us e d t o i n di c at e t h e st arti n g li n e.
O n e c o n e s h o ul d b e pl a c e d 1 0 m et er s ( 1 0. 9 y d) a w a y fr o m t h e mi d dl e of t h e
st arti n g li n e, wit h t w o c o n es pl a c e d 5 m et er s ( 5. 5 y d) t o t h e l eft a n d ri g ht of
t his c o n e. A fi n al c o n e is pl a c e d 1 5 m et er s ( 1 6. 4 y d) a w a y fr o m t h e mi d dl e of
t h e st arti n g li n e (a ).
Pr o c e d ur es
T h e at hl et e s h o ul d us e eit h er a t w o- or a t hr e e- p oi nt st a n c e t o st art t h e t est.
O n c e r e a d y, t h e at hl et e s pri nt s t o t h e mi d dl e c o n e (st e p 1), t ur ns t o t h e l eft
or ri g ht t o s pri nt ar o u n d t h e si d e c o n e (st e p 2), a n d s pri nt s ar o u n d t h e t o p
c o n e (st e p 3) b ef or e s pri nti n g b a c k t hr o u g h t h e st arti n g li n e (st e p 4) ( b ). Ti m e
is st art e d fr o m t h e i niti ati o n of m o v e m e nt u ntil t h e at hl et e r et ur ns p ast t h e
st arti n g li n e. At hl et es m ust st e p ar o u n d a n d n ot o v er t h e c o n es. F ail ur e t o d o
t his r es ult s i n t est t er mi n ati o n. T h e c o a c h s h o ul d all o w t h e at hl et e t o c o m pl et e
at l e ast t w o tri als; o n e w h er e t h e at hl et e t ur ns t o t h e l eft a n d o n e w h er e t h e y
t ur n t o t h e ri g ht. T h e d at a c a n b e a v er a g e d b et w e e n t h e t w o dir e cti o ns, or
t h e c o a c h m a y a n al y z e e a c h si d e s e p ar at el y.
3
5 m et er s
5 m et er s
2
4
1 0 m et er s
1
St art
a
E 7 3 5 4/ N C S A/ F 0 5. 0 8 a/ 6 0 9 6 4 9/ m h- R 1
St art
b
E 7 3 5 4/ N C S A/ F 0 5. 0 8 b/ 6 0 9 6 5 0/ m h- R 2
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T h e T-t est ass ess es C O D s p e e d vi a li n e ar a c c el er ati o n, d e c el er ati o n, l at er al
m o v e m e nt s vi a si d e-s h uffli n g, a n d b a c k p e d ali n g (i. e., b a c k w ar d r u n ni n g) ( 7 3).
A s a r es ult of t h e m o v e m e nt r e q uir e d i n t his t est, it h as b e e n us e d t o ass ess
p oli c e a c a d e m y c a d et s ( 4), r e cr e ati o n al m al e a n d f e m al e at hl et es ( 4 5), a n d
at hl et es fr o m t h e s p ort s of b as k et b all ( 7, 7 7), v oll e y b all ( 1 1), a n d s o c c er ( 5 2).
T es t L a y o ut
F o ur c o n es ar e pl a c e d i n t h e s h a p e of a T . T h e st art a n d fi nis h li n e is c o n e 1.
C o n e 2 is pl a c e d 1 0 y ar ds ( 9. 1 m) a w a y fr o m c o n e 1. C o n es 3 a n d 4 ar e p osi ti o n e d 5 y ar ds ( 4. 6 m) t o t h e l eft a n d ri g ht of c o n e 2, r es p e cti v el y.
Pr o c e d ur es
T h e at hl et e s h o ul d us e eit h er a t w o- or a t hr e e- p oi nt st a n c e t o st art t h e t est.
O n c e r e a d y, t h e at hl et e s pri nt s f or w ar d t o t o u c h t h e t o p of c o n e 2, si d e-s h uf fl es t o t h e l eft t o t o u c h c o n e 3, si d e-s h uffl es t o t h e ri g ht t o t o u c h c o n e 4,
si d e-s h uffl es b a c k t o t h e l eft t o t o u c h c o n e 2 a g ai n, a n d t h e n b a c k p e d als
t hr o u g h t h e st arti n g li n e t o fi nis h t h e t est. Ti m e is st art e d fr o m t h e i niti ati o n
of m o v e m e nt u ntil t h e at hl et e r et ur ns p ast t h e st arti n g li n e. T h e h a n d t h at is
o n t h e s a m e si d e as t h e s h uffl e dir e cti o n (i. e., t h e l eft h a n d w h e n s h uffli n g
t o t h e l eft, a n d t h e ri g ht h a n d w h e n s h uffli n g t o t h e ri g ht) is us e d t o t o u c h
t h e c o n e. T h e at hl et e is n ot t o cr oss t h e f e et w h e n si d e-s h uffli n g, a n d m ust
t o u c h t h e c o n e e a c h ti m e. F ail ur e t o d o s o r es ult s i n t er mi n ati o n of t h e tri al.
T h e c o a c h s h o ul d all o w t h e at hl et e t o c o m pl et e at l e ast t w o tri als, o n e w h er e
t h e at hl et e s h uffl es t o t h e l eft fir st, a n d o n e w h er e t h e y s h uffl e t o t h e ri g ht
fir st. T h e d at a c a n b e a v er a g e d b et w e e n t h e t w o dir e cti o ns, or t h e c o a c h m a y
a n al y z e e a c h si d e s e p ar at el y.
5 y ar d s
5 y ar d s
3
2
4
1 0 y ar d s
Copyright © 2019. Human Kinetics. All rights reserved. May not be reproduced in any form without permission from the publisher, except fair uses permitted under U.S. or
applicable copyright law.
T- T E S T
1
E 7 3 5 4/ N C S A/ F 0 5. 0 9/ 6 0 9 6 5 1/ m h- R 1
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applicable copyright law.
R e a cti v e A gilit y a n d Q ui c k n e s s T e st s
Y- S H A P E D A GI LI T Y T E S T
T h e Y-s h a p e d a gilit y t est is p erf or m e d wit h ti mi n g g at es t h at pr o vi d e r e a cti v e
c o n diti o ns vi a a fl as hi n g li g ht sti m ul us. Alt h o u g h t his t y p e of sti m ul us m a y n ot
b e s p ort-s p e cifi c, it d o es all o w f or t h e ass ess m e nt of h o w q ui c kl y a n at hl et e
c a n vis u all y s c a n t h e e n vir o n m e nt ( 3 9). T his t y p e of t est h as b e e n us e d t o
ass ess a gilit y i n b as k et b all pl a y er s ( 2 6, 3 4, 3 9), r u g b y u ni o n pl a y er s ( 1 6), a n d
at hl et es fr o m ot h er s p ort s ( e. g., fi el d h o c k e y, s o c c er, a n d r a c k et s p ort s) ( 6 5).
T es t L a y o ut
F o ur ti mi n g g at es ar e us e d f or t his t est. T h e st art g at e is p ositi o n e d o n t h e
st arti n g li n e, t h e s e c o n d g at e is p ositi o n e d 5 m et er s ( 5. 5 y d) a w a y fr o m t h e
st art g at e, a n d t h e t hir d a n d f o urt h g at es ar e p ositi o n e d 5 m et ers ( 5. 5 y d) a w a y
at 4 5- d e gr e e a n gl es fr o m t h e c e nt er of t h e tri g g er g at e. T h e c o a c h s h o ul d
m a k e s ur e t h at t h e ti mi n g g at e s yst e m c a n all o w c o ntr ol o v er w hi c h g at e will
ill u mi n at e wit hi n e a c h tri al, s u c h t h at t h e c o a c h k n o ws b ut t h e at hl et e d o es n ot.
Pr o c e d ur es
T h e at hl et e s h o ul d us e eit h er
a t w o- or a t hr e e- p oi nt st a n c e
t o st art t h e t est. O n c e r e a d y,
t h e at hl et e s pri nt s t hr o u g h t h e
st art a n d tri g g er g at es. H e or
s h e s h o ul d b e t ol d n ot t o tr y
t o a nti ci p at e w hi c h g at e will
ill u mi n at e, s o t h at t h e y will b e
b ett er pr e p ar e d t o c ut i n eit h er
dir e cti o n. O n c e t h e ill u mi n at e d
g at e is s p ott e d aft er t h e at hl et e
p ass es t hr o u g h t h e tri g g er g at e,
t h e at hl et e s h o ul d e x e c ut e a
C O D as q ui c kl y as p ossi bl e t o
s pri nt t hr o u g h t his g at e. If t h e
at hl et e d o es a nti ci p at e w hi c h
g at e will ill u mi n at e, t h e tri al is
disr e g ar d e d a n d r e att e m pt e d.
T h e c o a c h s h o ul d us e e n o u g h
tri als t o e ns ur e a n e q u al n u m b er
of att e m pt s t o l eft a n d ri g ht.
R e a cti v e g at e s
1. 5
m et er s
1. 5
m et er s
5 m et er s
5 m et er s
4 5°
4 5°
Tri g g er g at e
Li g ht g at e
R efl e ct or
5 m et er s
3 m et er s
St art g at e
St art
R e pri nt e d b y p er mi s si o n fr o m M. D. J effri e s s, A. B. S c h ult z, T. S. M c G a n n, S.J. C all a g h a n, a n d R. G. L o c ki e,
“ Eff e ct s of Pr e v e nt ati v e A n kl e T a pi n g o n Pl a n n e d C h a n g e- of- Dir e cti o n a n d R e a cti v e A gilit y P erf or m a n c e a n d
A n kl e M us cl e A cti vit y i n B a s k et b all ers,” J o ur n al of S p orts Sci e nce & Me dici n e 1 4, n o. 4 ( 2 0 1 5): 8 6 4- 8 7 6.
E 7 3 5 4/ N C S A/ F 0 5. 1 0/ 6 0 9 6 5 2/ m h- R 2
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applicable copyright law.
R E A C TI V E A GI LI T Y T E S T
T h e r e a cti v e a gilit y t est is a n e x a m pl e of a t est t h at c a n i n c or p or at e a h u m a n sti m ul us.
T his t y p e of t est m a y all o w a n at hl et e t o us e s p e cifi c vis u al c u es wit h w hi c h t o e x e c ut e
a dir e cti o n c h a n g e. T his t est w as ori gi n all y us e d t o ass ess A ustr ali a n f o ot b all pl a y er s
( 7 5) b ut h as als o b e e n a d o pt e d f or r u g b y l e a g u e pl a y er s ( 1 0, 1 3).
T es t L a y o ut
T w o c o n es ar e us e d t o m ar k a st arti n g li n e ( a ). Ti mi n g g at es ar e p ositi o n e d 5 m et er s
( 5. 5 y d) t o t h e l eft a n d ri g ht of t h e c e nt er of t h e st arti n g li n e, 2 m et er s ( 2. 2 y d) f or w ar d
of t h e st arti n g li n e. T h us, t h e ti mi n g g at es s h o ul d b e 1 0 m et er s ( 1 0. 9 y d) a p art fr o m
e a c h ot h er. A f urt h er ti mi n g g at e is p ositi o n e d o p p osit e t h e st arti n g li n e; t his g at e is
us e d t o i niti at e ti mi n g w h e n t h e t est er (i. e., a h u m a n sti m ul us) st e ps t hr o u g h it.
Pr o c e d ur es
T h e at hl et e s h o ul d st art wit h t h e f e et p ar all el b e hi n d t h e st arti n g li n e. T h e t est er st a n ds
o p p osit e t h e at hl et e b e hi n d t h e ti mi n g g at e. T h e t est er i niti at es m o v e m e nt t o b e gi n
t h e ti mi n g of t h e t est (b ). T h e at hl et e r e a ct s t o t h e m o v e m e nt of t h e t est er b y s pri nti n g f or w ar d a n d c utti n g l eft or ri g ht i n r es p o ns e t o w h at t h e t est er d o es. T h e at hl et e
s h o ul d b e t ol d t o r e c o g ni z e c u es as q ui c kl y as p ossi bl e a n d n ot t o tr y t o a nti ci p at e t h e
dir e cti o n t h e t est er will st e p. T h e t est er h as f o ur o pti o ns t o pr es e nt t o t h e at hl et e, all
of w hi c h i n v ol v e st e ps of a p pr o xi m at el y 0. 5 m et er s ( 1 9. 7 i n.):
1. T est er st e ps f or w ar d wit h t h e ri g ht
f o ot, a n d at hl et e c h a n g es dir e cti o n
t o t h e l eft
2. T est er st e ps f or w ar d wit h t h e l eft
f o ot, a n d at hl et e c h a n g es dir e cti o n
t o t h e ri g ht
3. T est er st e ps f or w ar d wit h t h e ri g ht
f o ot, t h e n l eft f o ot, a n d at hl et e
c h a n g es dir e cti o n t o t h e ri g ht
4. T est er st e ps f or w ar d wit h t h e l eft
f o ot, t h e n ri g ht f o ot, a n d at hl et e
c h a n g es dir e cti o n t o t h e l eft
T h e t e st ti m e is st o p p e d w h e n t h e
at hl et e s pri nt s t hr o u g h t h e l eft or ri g ht
ti mi n g. R e s p o ns e a c c ur a c y s h o ul d b e
e m p h asi z e d; if t h e at hl et e d o es a nti ci p at e
w hi c h dir e cti o n t h e t est er will st e p a n d
c o m pl et es a n i n a c c ur at e r es p o ns e, t h e
tri al is disr e g ar d e d a n d r e att e m pt e d. T h e
c o a c h s h o ul d us e e n o u g h tri als s u c h t h at
t h e at hl et e c a n r es p o n d t o e a c h of t h e
f o ur o pti o ns.
1 0 m et er s
St art
a
1 0 m et er s
At hl et e st art s
o n li n e h er e
2 Em 7et3 er5 4/s N C S A/ F 0 5. 1 1 a/ 6 0 9 6 5 3/ m h- R 1
B ot h ti mi n g
g at e s ar e
3 m et er s
a p art
b
T e st er st art s o n
a ti mi n g m at
E 7 3 5 4/ N C S A/ F 0 5. 1 1 b/ 6 0 9 6 5 4/ m h- R 1
R e pri nt e d fr o m J. M. S h e p p ar d, W. B. Y o u n g, T. L. A. D o yl e, T. A. S h e p p ar d, a n d R. U. N e wt o n, “ A n E v al u ati o n of a N e w Te st of
R e a cti v e A gilit y a n d It s R el ati o n s hi p t o S pri nt S p e e d a n d C h a n g e of Dir e cti o n S p e e d,” J o ur n al of Sci e nce a n d Me dici n e i n S p ort
9, n o. 4 ( 2 0 0 6): 3 4 2- 3 4 9, wit h p er mi s si o n fr o m El s e vi er.
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applicable copyright law.
C H APTER
6
C h a n g e of Dir e c ti o n
S p e e d Drills
M ar k R o o z e n
As dis c uss e d i n ot h er c h a pt ers t hr o u g h o ut t his b o o k, pr o p er f o ot w or k, b o d y
p ositi o n, t e c h ni q u e, a n d t h e a bilit y t o a c c el er at e a n d d e c el er at e ar e ess e nti al
c o m p o n e nts of b ei n g a bl e t o c h a n g e dir e cti o n wit h s kill a n d pr e cisi o n. T his
c h a pt er pr o vi d es n u m er o us c h a n g e of dir e cti o n ( C O D) s p e e d drills d esi g n e d
t o t e a c h t h e at hl et e t h e ess e nti al s kills a n d m o v e m e nt m e c h a ni cs r e q uir e d
f or hi g h-l e v el a gilit y p erf or m a n c e. It is criti c al t h at t h es e m o v e m e nts ar e
m ast er e d s o at hl et es c a n a p pl y t h es e m e c h a ni cs eff e cti v el y a n d effi ci e ntl y i n
t h e c o nt e xt of t h eir s p e cifi c s p ort.
T h e drills i n t his c h a pt er ar e s et u p i nt o b asi c f o ot w or k drills a n d t h os e
t h at r e q uir e t h e at hl et e t o m o v e b et w e e n s e v er al diff er e nt p oi nts or m ar k ers.
A k e y t o r e m e m b er w h e n p erf or mi n g or c o a c hi n g t h es e drills is t h at d oi n g
m or e drills is n ot n e c ess aril y b ett er. H a vi n g a l o n g list of C O D s p e e d drills is
b e n efi ci al f or a d di n g v ari et y t o a tr ai ni n g pr o gr a m a n d r e d u ci n g m o n ot o n y,
b ut r a n d o ml y s el e cti n g drills m a y n ot all o w a n at hl et e t o m ast er t h e pr o p er
m o v e m e nt m e c h a ni cs or hi g h l e v els of s kill n e c ess ar y f or s u c c ess i n s p ort.
R at h er, drill s el e cti o n s h o ul d b e b as e d o n t h e d e m a n ds of t h e s p ort a n d o n
t h e l e v el of m o v e m e nt m ast er y a n d s kill a n d t h e d e v el o p m e nt al l e v el of t h e
at hl et e.
I n cl u d e d i n t his c h a pt er ar e p oi nts f or i d e ntif yi n g t h e k e y m o v e m e nt
m e c h a ni cs f or C O D s p e e d a n d a gilit y drills. Als o i n cl u d e d ar e r e c o m m e n d ati o ns a n d s u g g esti o ns o n h o w t o s el e ct a n d pr o gr ess C O D drills b as e d o n
t h e at hl et e’s l e v el. G ai ni n g a gr e at er u n d erst a n di n g of t h es e f o u n d ati o n al
c o n c e pts will e n h a n c e a n at hl et e’s p ot e nti al t o m a xi mi z e t h e b e n efits fr o m
e a c h tr ai ni n g s essi o n.
T h e a ut h or w o ul d li k e t o a c k n o wl e d g e t h e si g nifi c a nt c o ntri b uti o n s of Mi k e Nit k a a n d D a vi d S a n dl er t o
t his c h a pt er.
99
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100 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
It is i m p ort a nt t o pl a n pr o gr essi o ns i nt o t h e tr ai ni n g pr o gr a m t o e ns ur e
t h at a n at hl et e l e ar ns pr o p er C O D s p e e d t e c h ni q u e f or a c c el er ati o n a n d
d e c el er ati o n i n m ulti pl e dir e cti o ns. T his will h el p pr e p ar e t h e at hl et e f or
t h e d e v el o p m e nt of effi ci e nt m o v e m e nt s kills. I n t h e f oll o wi n g s e cti o n, t h e
k e y m o v e m e nt m e c h a ni cs n e e d e d t o a c c el er at e a n d d e c el er at e effi ci e ntl y ar e
dis c uss e d.
A C C E L E R A TI O N A N D D E C E L E R A TI O N
M E C H A NI C S
A c c el er ati o n fr o m a n i n- pl a c e (st ati c) or a n i n- m oti o n (r olli n g) st art is ess e nti al
i n s p ort. A k e y t o a c c el er ati o n w hil e r u n ni n g f or w ar d is t h e tri ple e xte nsi o n
p ositi o n , w hi c h is c h ar a ct eri z e d b y a c o or di n at e d a n d p o w erf ul e xt e nsi o n of
t h e a n kl e, k n e e, a n d hi p ( 2). T his p o w erf ul m o v e m e nt all o ws a n at hl et e t o
pr o p el t h e b o d y r a pi dl y f or w ar d b y cr e ati n g si g nifi c a nt gr o u n d r e a cti o n f or c es
( G R F). B as e d o n N e wt o n’s t hir d l a w of m oti o n (f or e v er y a cti o n t h er e is a n
e q u al a n d o p p osit e r e a cti o n), t h e m or e G R F t h e at hl et e is a bl e t o pr o d u c e i n
t h e li mit e d a m o u nt of ti m e t h e f o ot is i n c o nt a ct wit h t h e gr o u n d, t h e f ast er
h e or s h e s h o ul d b e a bl e t o pr o p el t h e b o d y i n t h e i nt e n d e d dir e cti o n. T h e
s a m e h ol ds tr u e w h e n l o o ki n g at C O D or l at er al- m o v e m e nt tr ai ni n g.
W h e n d e c el er ati n g t h e b o d y, or br a ki n g, t h e tri ple fle xi o n p ositi o n is us e d
t o r e d u c e s p e e d a n d pr e p ar e f or t h e C O D. T his p ositi o n is c h ar a ct eri z e d b y
fl e xi o n of t h e a n kl es, k n e es, a n d hi ps. I n t his c as e, t h e gr e at er t h e br a ki n g
f or c e t h e at hl et e is a bl e t o cr e at e, t h e q ui c k er h e or s h e will b e a bl e t o sl o w
d o w n a n d r e p ositi o n t h e b o d y t o pr e p ar e f or t h e n e xt m o v e m e nt r e q uir e d.
W h e n c o a c hi n g C O D s p e e d or a gilit y drills, s e v er al k e y p oi nts s h o ul d b e
e m p h asi z e d ( 1, 2).
P o st ur e
D uri n g a c c el er ati o n, t h e at hl et e’s c e nt er of m ass s h o ul d b e i n fr o nt of t h e
b as e of s u p p ort (i. e., t h e f e et). T his all o ws o pti m al b o d y p ositi o ni n g f or t h e
pr o d u cti o n of G R F t o i n cr e as e h ori z o nt al pr o p ulsi o n. T his l e a n s h o ul d n ot b e
a c hi e v e d b y fl e xi n g at t h e w aist; i nst e a d, t h e c o a c h s h o ul d b e a bl e t o o bs er v e
a n i m a gi n ar y li n e i nt ers e cti n g t h e e ars, d o w n t hr o u g h t h e t ors o, hi p, k n e e,
a n d a n kl e of t h e s u p p orti n g l e g w h e n t h e at hl et e’s k n e e is f ull y e xt e n d e d j ust
b ef or e t h e f o ot l os es c o nt a ct wit h t h e gr o u n d. T h e at hl et e’s h e a d s h o ul d b e
i n li n e wit h t h e t ors o a n d t h e t ors o i n li n e wit h t h e l e gs d uri n g li n e ar a c c eler ati o n m o v e m e nts (fi g ur e 6. 1).
W h e n d e c el er ati n g, or br a ki n g, t h e f or w ar d l e a n s e e n d uri n g f or w ar d
a c c el er ati o n is n ot e vi d e nt. T his is b e c a us e, i n or d er t o d e cr e as e t h e b o d y’s
m o m e nt u m, t h e t ors o m ust ass u m e a m or e er e ct p ost ur e c o m p ar e d t o t h e l o w er
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C h a n g e of Dir e cti o n S p e e d Drills ■ 1 0 1
b o d y a n d gr e at er p ost eri or l e a n
d uri n g d e c el er ati o n. T his a cti o n of
t h e t ors o m o v es t h e c e nt er of m ass
b e hi n d t o t h e b as e of s u p p ort. T his
all o ws t h e l o w er b o d y t o g et i nt o
a b ett er p ositi o n t o br a k e t h e h ori z o nt al pr o p ulsi o n cr e at e d d uri n g
a c c el er ati o n (fi g ur e 6. 2).
Ar m A cti o n
T h e at hl et e s h o ul d b e i nstr u ct e d
t o r u n wit h t h e ar m s fl e x e d at
a p pr o xi m at el y 9 0 d e gr e es w h e n
a c c el er ati n g. H o w e v er, it s h o ul d b e
n ot e d t h at d uri n g t h e b a c ks wi n g
t h e at hl et e’s el b o w will li k el y
e xt e n d b e y o n d 9 0 d e gr e e s d u e
t o t h e f or c es pr o d u c e d fr o m t h e
p o w erf ul b a c k w ar d s wi n gi n g of
t h e ar ms. T his f or c ef ul b a c k w ar d
s wi n gi n g of t h e ar m s u s e s t h e
str et c h r e fl e x a n d pr o vi d es m u c h
of t h e p o w er n e e d e d t o pr o p el t h e
b o d y. T h e h a n ds s h o ul d n ot cr oss
t h e mi dli n e of t h e b o d y i n or d er
t o h el p c o u nt er a ct t h e r ot ati o n al
f or c es of t h e l o w er e xtr e miti es. I n
g e n er al t er ms, t h e l o n g er a n at h l et e’s stri d e l e n gt h t h e l ar g er t h e
ar m s wi n g will b e b e c a us e ar m
s p e e d a n d l e g s p e e d ar e d e p e n d e nt
o n o n e a n ot h er. I n ot h er w or ds, as
ar m s wi n g i n cr e as es s o will stri d e
l e n gt h (a n d vi c e v ers a).
W h e n d e c el er ati n g, t h e ar m s
will c o nti n u e t o m o v e pri m aril y
i n t h e s a gitt al pl a n e (i. e., s wi n g
f or w ar d a n d b a c k w ar d), alt h o u g h
t h e r a n g e of m oti o n at t h e s h o uld er a n d t h e a m plit u d e of t h e
ar m s wi n g will b e r e d u c e d w h e n
Fi g ur e 6. 1 T ri pl e e xt e nsi o n p ositi o n d uri n g
a c c el er ati o n.
Fi g ur e 6. 2 T ri pl e fl e xi o n p ositi o n d uri n g
d e c el er ati o n.
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102 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
s h ort er stri d es ar e us e d t o sl o w t h e b o d y d o w n or t o pr e p ar e f or a c h a n g e
of dir e cti o n. W h e n m o vi n g l at er all y or i nt o t h e at hl eti c p ositi o n, t h e ar ms
s h o ul d b e at t h e si d es of t h e b o d y.
L e g A cti o n
E x pl osi v e t a k e offs r e q uir e e xt e n di n g t h e hi p, k n e e, a n d a n kl e i n a s y n c hr o ni z e d m a n n er t o g e n er at e G R Fs. W h e n p erf or mi n g a c c el er ati o n drills,
at hl et es s h o ul d b e i nstr u ct e d t o k e e p t h eir a n kl e i n a d orsi fl e x e d p ositi o n
a n d us e a p u nc h- a n d- dri ve acti o n (i. e., p u n c h t h e k n e e a n d dri v e t h e f o ot i nt o
t h e gr o u n d). D uri n g f o otstri k e, t h e at hl et e’s w ei g ht s h o ul d b e o n t h e b all of
t h e f o ot. T his a cti o n will mi ni mi z e br a ki n g f or c es a n d m a xi mi z e pr o p ulsi v e
f or c e. T h e a n gl e of t h e at hl et e’s s hi ns t o t h e gr o u n d will b e a c ut e (l ess t h a n
9 0 d e gr e es) i niti all y a n d will i n cr e as e sli g htl y wit h e a c h s u c c essi v e stri d e.
D uri n g a c c el er ati o n, stri d e l e n gt h will st art o ut s h ort; t h e l o n g er t h e at hl et e
a c c el er at es, stri d e l e n gt h will gr a d u all y i n cr e as e. Gr o u n d c o nt a ct ti m e will
b e t h e gr e at est wit h t h e first stri d e a n d will als o gr a d u all y d e cr e as e as stri d e
l e n gt h i n cr e as es. Si mil arl y, stri d e fr e q u e n c y will st art o ut sl o wl y b e c a us e of
t h e i niti al l o n g er gr o u n d c o nt a ct ti m es r e q uir e d t o o v er c o m e i n erti a, a n d will
i n cr e as e gr a d u all y wit h e a c h stri d e.
D uri n g d e c el er ati o n t h e o p p osit e o c c urs; t h e at hl et e’s w ei g ht s h o ul d b e
m or e t o w ar d t h e h e el at f o otstri k e t o r e d u c e pr o p ulsi v e f or c e a n d m a x i mi z e br a ki n g f or c es. T h e a n gl e of t h e at hl et e’s s hi ns t o t h e gr o u n d will
b e gr e at er t h a n 9 0 d e gr e es i niti all y a n d will d e cr e as e sli g htl y wit h e a c h
s u c c essi v e stri d e. Gr o u n d c o nt a ct ti m e will als o gr a d u all y i n cr e as e as t h e
at hl et e att e m pts t o sl o w d o w n a n d pr e p ar e t o ass u m e a pr e p ar at or y st a n c e
or tr a nsiti o n i nt o a n ot h er m o v e m e nt, s u c h as a l at er al s h uffl e, b a c k p e d al, or
c ut.
D RI L L S E L E C TI O N A N D P R O G R E S SI O N
As n ot e d e arli er, n ot e v er y drill is a p pr o pri at e f or all at hl et es or f or e v er y
s p ort. T w o k e y f a ct ors f or drill s el e cti o n ar e t o u n d erst a n d
1. th e diff er e nt l e v els of m o v e m e nt s kill a n d tr ai ni n g a g e of t h e at hl et es a n d
2. th e m o v e m e nt r e q uir e m e nts c o m m o nl y p erf or m e d i n t h e s p ort (e. g.,
tr a v el e d dist a n c e, m o v e m e nt p att er ns, a m plit u d e a n d dir e cti o n of
m o v e m e nt, a n d r e q uir e d l e v el of f or c e).
T h e f oll o wi n g ar e s o m e b asi c c o nsi d er ati o ns a n d r e c o m m e n d ati o ns f or pr o gr a m mi n g a n d pr o gr essi n g C O D s p e e d a n d a gilit y drills.
f f
B e gi n wit h a d y n a mi c w ar m- u p. It is i m p ort a nt t o w ar m u p a p pr o priat el y b ef or e p erf or mi n g a n y t y p e of a gilit y or q ui c k n ess tr ai ni n g. Pr o p er
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C h a n g e of Dir e cti o n S p e e d Drills ■ 1 0 3
w ar m- u p i n cr e as es bl o o d fl o w t o t h e m us cl es, i n cr e as es n e ur ol o gi c al
a cti vit y, a n d gi v es t h e at hl et e ti m e t o pr e p ar e m e nt all y f or t h e w or k o ut.
O n e of t h e m ost eff e cti v e w a ys t o pr e p ar e t h e b o d y f or p h ysi c al a cti vit y
is t o p erf or m d y n a mi c w ar m- u p a cti viti es. F urt h er m or e, t his t y p e of
m o v e m e nt pr e p ar ati o n m a y als o h el p r e d u c e a n at hl et e’s ris k of i nj ur y.
T h e d y n a mi c w ar m- u p is c o v er e d e xt e nsi v el y i n c h a pt er 3.
f f
P r o g r e s s f r o m l o w er-i nt e n sit y drill s t o hi g h er-i nt e n sit y drill s. T h e
i nt e nsit y of a C O D s p e e d drill c a n b e q u a ntifi e d i n t er ms of t h e s p e e ds
b ei n g tr a v el e d, t h e n u m b er of c uts or c h a n g es of dir e cti o n r e q uir e d,
a n d t h e d ur ati o n of t h e drill. I n g e n er al t er ms, i nt e nsit y a n d v ol u m e
ar e i n v ers el y r el at e d. I n ot h er w or ds, t h e gr e at er t h e n u m b er of c uts
a n d t h e gr e at er t h e a m o u nt of f or c e a n at hl et e is r e q uir e d t o a bs or b
w h e n d e c el er ati n g, t h e gr e at er t h e a m o u nt of f ati g u e t h at will a c cr u e.
As f ati g u e b uil ds, t h e at hl et e’s a bilit y t o m ai nt ai n pr o p er t e c h ni q u e
d e cr e as es, w hi c h m a y l e a d t o t h e at hl et e’s a d o pti n g p o or m o v e m e nt
p att er ns i n t h e f ut ur e r at h er t h a n usi n g pr o p er C O D s p e e d m e c h a n i cs. T h er ef or e, if t h e i nt e nsit y of a C O D s p e e d drill is hi g h, t h e at hl et e
s h o ul d p erf or m f e w er r e p etiti o ns t o mi ni mi z e t h e p ot e nti al f or i nj ur y
a n d o v ertr ai ni n g.
f f
P r o g r e s s f r o m cl o s e d drill s t o o p e n drill s. Cl ose d C O D s pee d drills
ar e t h os e i n w hi c h t h e m o v e m e nt p att er n is k n o w n. T h er e is a fi x e d
p att er n t o t h e m o v e m e nts i n v ol v e d i n p erf or mi n g t h e drill (e. g., s pri nt
fro m c o ne A t o c o ne B t o c o ne C). All of t h e drills f e at ur e d i n t his c h a pt er
ar e cl os e d drills. As a n at hl et e pr o gr ess es, o pe n C O D s pee d drills (als o
c all e d q uic k ness drills) s h o ul d b e i n c or p or at e d i nt o t h e tr ai ni n g pr ogr a m. D uri n g a n o p e n drill, at hl et es m ust r e a ct t o a vis u al or a u dit or y
c u e si g n ali n g i n w hi c h dir e cti o n t h e y s h o ul d s pri nt. O p e n drills ar e
dis c uss e d i n gr e at er d et ail i n c h a pt er 7.
f f
E m p h a si z e q u alit y r at h er t h a n q u a ntit y. T h e i m p ort a n c e of pr o p er
t e c h ni q u e c a n n ot b e o v erst at e d. M a n y ti m es, c o a c h es as k at hl et es t o
e x e c ut e C O D s p e e d drills as f ast as p ossi bl e r e g ar dl ess of h o w t h e
dist a n c e is tr a v el e d. D e v el o pi n g c o or di n at e d m o v e m e nt p att er ns wit h
g o o d t e c h ni q u e pr o vi d es t h e b est f o u n d ati o n f or l o n g-t er m s u c c ess.
T h us, c o a c h es s h o ul d i niti all y all o w at hl et es t o r u n drills at h alf t o
t hr e e- q u art er s p e e d t o e m p h asi z e g o o d b o d y m e c h a ni cs. As t h e at hl et es
d e m o nstr at e pr ofi ci e n c y, t h e s p e e d of t h es e drills s h o ul d b e i n cr e as e d
u ntil t h e y ar e w or ki n g at f ull s p e e d. If t h eir t e c h ni q u e st arts t o br e a k
d o w n, t h e y s h o ul d sl o w d o w n!
Ta bl e 6. 1 pr o vi d es a list of t h e s p e e d a n d a gilit y drills i n cl u d e d i n t his
c h a pt er.
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T a bl e 6. 1
S p e e d a n d A gilit y Drills
D rill n a m e
P a g e n u m b er
LI N E D RI L L S
F or w ar d a n d b a c k w ar d li n e h o ps
106
L at er al li n e h o ps
106
S cis s or s
106
F or w ar d a n d b a c k w ar d li n e h o ps (tr a v eli n g l at er all y)
106
L at er al li n e h o ps (tr a v eli n g f or w ar d a n d b a c k w ar d)
107
Tr a v eli n g s cis s or s
107
1 8 0- d e gr e e tr a v eli n g li n e h o ps
107
L A D D E R D RI L L S
O n e i n t h e h ol e
11 0
T w o i n t h e h ol e
11 0
L at er al t w o i n t h e h ol e
111
S ki p
111
C h a- c h a
111
I c k e y s h uffl e
112
L a d d er c ari o c a
112
Cr os s o v er (i n a n d t w o st e ps o ut)
113
H o ps c ot c h
113
Ali s h uffl e
114
L at er al o n e i n t h e h ol e
114
T w o i n, t w o o ut (tr a v eli n g l at er all y)
114
Sl al o ms
115
C h err y pi c k er s
115
1 8 0s
11 6
D O T D RI L L S
F or w ar d a n d b a c k
11 8
Di a g o n al j u m ps
11 8
V drill
11 8
M
11 8
drill
Fi g ur e ei g ht
11 8
H o ps c ot c h
11 8
T W O- C O N E D RI L L S
F or w ar d r u n
11 9
B a c k p e d al
11 9
L at er al s h uffl e
11 9
T w o- c o n e c ari o c a
120
104
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C h a n g e of Dir e cti o n S p e e d Drills ■ 1 0 5
D rill n a m e
P a g e n u m b er
T W O- C O N E D RI L L S
1 8 0- d e gr e e drill
120
Fi g ur e- ei g ht s h uffl e
120
Fi g ur e- ei g ht r u n
121
T H R E E- C O N E D RI L L S
9 0- d e gr e e r o u n d
12 2
9 0- d e gr e e c ut
12 3
L drill
124
T drill
124
F O U R- C O N E D RI L L S
S q u ar e r u n
125
F o ur c or n er s drill
125
B e ar cr a wl a n d b a c k p e d al drill
126
X drill
126
Z drill
127
FI V E- C O N E D RI L L S
M
drill
127
St ar drill
128
St ar drill wit h b e ar cr a wl
128
B utt erfl y drill
128
H o ur gl as s drill
129
Att a c k a n d r etr e at drill
129
D RI L L S WI T H SI X O R M O R E C O N E S
Pr o- a gilit y r a c e
13 0
S drill
131
S n a k e drill
131
LI N E D RI L L S
C o a c h es a n d at hl et es c o m m o nl y us e li n e drills t o i m pr o v e f o ot w or k, s p e e d,
a n d c o or di n ati o n. Li n e drills ar e e x c ell e nt f or t h e b e gi n n er b e c a us e t h e y ar e
r el ati v el y si m pl e a n d r e q uir e li mit e d e q ui p m e nt. I n f a ct, all t h at is n e e d e d
is a b o u n d ar y li n e o n a g y m fl o or or a s p orts fi el d, or a c h al k li n e dr a w n o n
a r esili e nt n o nsli p s urf a c e. T h e y c a n als o b e a dj ust e d f or a g e a n d a bilit y b y
i n cr e asi n g t h e l e n gt h of t h e m o v e m e nt d o w n a li n e or, if it is a ti m e d drill,
t h e l e n gt h of d ur ati o n c a n b e a dj ust e d. T h e f oll o wi n g ar e e x a m pl es of li n e
drills a n d t h eir v ari ati o ns.
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106 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
F or w ar d a n d B a c k w ar d Li n e H o p s
T h e at hl et e st a n ds p ar all el t o t h e li n e a n d t h e n h o ps b a c k
a n d f ort h o v er it wit h t h e f e et t o g et h er f or a s p e cifi e d
ti m e p eri o d or n u m b er of r e p etiti o ns. Aft er t h e at hl et e
l a n ds f or e a c h h o p, h e or s h e s h o ul d i m m e di at el y p us h
off a g ai n a n d h o p t o t h e ot h er si d e of t h e li n e, wit h o ut
a n y e xtr a h o ps or b o u n c es.
2
1
Si n gl e- L e g V ari ati o n
H o p pi n g b a c k a n d f ort h o v er t h e li n e c a n als o b e p er f or m e d o n o n e l e g. T h e at hl et e s h o ul d c o m pl et e t h e drill E 7 3 5 4/
for a s p e cifi e d ti m e p eri o d or n u m b er of r e p etiti o ns. T h e
drill s h o ul d b e p erf or m e d e q u all y o n e a c h l e g t o e ns ur e
b al a n c e d tr ai ni n g.
N C S A/ T F 0 6. 0 1/ 6 0 9 6 7 0/ m h- R 1
L at er al Li n e H o p s
T h e at hl et e st a n ds p er p e n di c ul ar t o t h e li n e a n d t h e n
h o ps si d e t o si d e o v er it f or a s p e cifi e d ti m e p eri o d or
n u m b er of r e p etiti o ns.
2
Si n gl e- L e g V ari ati o n
H o p pi n g si d e t o si d e o v er t h e li n e c a n als o b e p erf or m e d
o n o n e l e g. T h e at hl et e s h o ul d c o m pl et e t h e drill f or
a s p e cifi e d ti m e p eri o d or n u m b er of r e p etiti o ns. T his
drill s h o ul d b e p erf or m e d e q u all y o n e a c h l e g t o e ns ur e
b al a n c e d tr ai ni n g.
S ci s s or s
1
E 7 3 5 4/ N C S A/ T F 0 6. 0 2/ 6 0 9 6 7 1/ m h- R 1
T h e at hl et e st a n ds p ar all el t o t h e li n e a n d t h e n st e ps
a cr oss wit h t h e ri g ht f o ot, str a d dli n g t h e li n e wit h t h e l eft
f o ot b e hi n d it. N e xt, t h e at hl et e s hift s t h e f e et r a pi dl y,
m o vi n g e a c h f o ot t o t h e o p p osit e si d e of t h e li n e, a n d
c o nti n u es t h e drill b y c h a n gi n g t h e p ositi o n of t h e f e et
wit h a s ciss or-li k e m oti o n.
2
1
1
2
N C S A/ T F 0 6. 0 3/ 6 0 9 6 7 2/ m h- R 1
F or w ar d a n d B a c k w ar d Li n e H o p s ( TrE 7 a3 5v4/ eli
n g L at er all y)
T h e at hl et e st a n ds wit h s h o ul d ers p ar all el t o t h e
li n e a n d t h e n h o ps f or w ar d a n d b a c k w ar d o v er it
wit h f e et t o g et h er. At t h e s a m e ti m e, h e or s h e
m o v es l at er all y d o w n t h e li n e f or a s p e cifi e d ti m e
p eri o d or a pr e d et er mi n e d dist a n c e. T h e at hl et e
s h o ul d tr a v el t o b ot h t h e ri g ht a n d l eft si d es t o
e ns ur e b al a n c e d tr ai ni n g.
2
1
4
3
E 7 3 5 4/ N C S A/ T F 0 6. 0 4/ 6 0 9 6 7 3/ m h- R 1
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C h a n g e of Dir e cti o n S p e e d Drills ■ 1 0 7
L at er al Li n e H o p s ( Tr a v eli n g F or w ar d a n d B a c k w ar d)
T h e at hl et e st a n ds wit h s h o ul d ers p er p e n di c ul ar t o
t h e li n e a n d t h e n h o ps si d e t o si d e o v er it wit h t h e
f e et t o g et h er. H e or s h e m o v es f or w ar d d o w n t h e
li n e, h o p pi n g fr o m si d e t o si d e, u ntil r e a c hi n g t h e
e n d, a n d t h e n r et ur ns t o t h e st arti n g p ositi o n b y
h o p pi n g b a c k w ar d fr o m si d e t o si d e. T his is d o n e
f or a s p e cifi e d ti m e p eri o d or a pr e d et er mi n e d dist a n c e. T h e at hl et e s h o ul d k e e p b ot h f e et t o g et h er
for t h e d ur ati o n of t h e drill.
Si n gl e- L e g V ari ati o n
H o p pi n g si d e t o si d e o v er t h e li n e c a n als o b e p er f or m e d o n o n e l e g. T h e at hl et e s h o ul d c o m pl et e
th e drill f or a s p e cifi e d ti m e p eri o d or n u m b er of
r e p etiti o ns. T h e drill s h o ul d b e p erf or m e d e q u all y
o n e a c h l e g t o e ns ur e b al a n c e d tr ai ni n g.
4
3
2
1
E 7 3 5 4/ N C S A/ T F 0 6. 0 5/ 6 0 9 6 7 4/ m h- R 1
Tr a v eli n g S ci s s or s
T h e at hl et e st a n d s wit h s h o ul d er s p ar all el t o
t h e li n e a n d t h e n st e ps a cr oss t h e li n e t o str a ddl e it wit h o n e f o ot i n fr o nt of t h e li n e a n d t h e
o t h er b e hi n d it. H e or s h e r a pi dl y alt er n at es t h e
p ositi o n of t h e f e et, m o vi n g t h e m f or w ar d a n d
b a c k w ar d i n a s ciss or-li k e m oti o n w hil e m o vi n g
l at er all y d o w n t h e li n e f or a s p e cifi e d ti m e p eri o d
or a pr e d et er mi n e d dist a n c e. T his drill s h o ul d b e
p erf or m e d t o b ot h t h e ri g ht a n d t h e l eft si d e t o
e ns ur e b al a n c e d tr ai ni n g.
1
2
1
3
2
3
4
4
E 7 3 5 4/ N C S A/ T F 0 6. 0 6/ 6 0 9 6 7 5/ m h- R 1
1 8 0 -D e gr e e Tr a v eli n g Li n e H o p s
T h e at hl et e st a n ds o n t h e li n e wit h s h o ul d ers a n d hi ps p ar all el t o it. N e xt, h e or s h e
h o ps t o t h e si d e w hil e r ot ati n g t h e b o d y 1 8 0 d e gr e es i n t h e air, l a n di n g o n t h e li n e
f a ci n g i n t h e o p p osit e dir e cti o n. T h e at hl et e c o nti n u es h o p pi n g a n d tr a v eli n g l at er all y
d o w n t h e li n e f or a s p e cifi e d ti m e p eri o d or a pr e d et er mi n e d dist a n c e. B ot h f e et m ust
l a n d o n t h e li n e f or e a c h h o p.
1
2
3
4
Si n gl e- L e g V ari ati o n
T his drill c a n als o b e p erf or m e d o n o n e l e g. A s wit h t h e t w o-f o ot e d v ersi o n, t h e at hl et e
E 7 3 5 4/ N C S A/ T F 0 6. 0 7/ 6 0 9 6 7 6/ m h- R 1
h o ps d o w n t h e li n e, r ot ati n g t h e b o d y 1 8 0 d e gr e es wit h e a c h h o p. T h e f o ot m ust l a n d
o n t h e li n e wit h e a c h h o p. T h e at hl et e p erf or ms t h e drill f or a s p e cifi e d ti m e p eri o d or
a pr e d et er mi n e d dist a n c e. T his drill s h o ul d b e e x e c ut e d e q u all y o n e a c h l e g t o e ns ur e
b al a n c e d tr ai ni n g.
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108 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
U si n g Alt er n ati v e P at t er n s
Usi n g alt er n ati v e p att er ns c a n i n cr e as e t h e c o m pl e xit y of t h es e b asi c li n e drills
a n d r e d u c e t h e ris k of b or e d o m. T h e b asi c str u ct ur e of e a c h of t h e drills is
u n c h a n g e d, b ut i nst e a d of usi n g a str ai g ht li n e, at hl et es c a n p erf or m t h e drill
ar o u n d ot h er s h a p es t o a d d c h all e n g e a n d v ari et y. P ossi bl e o pti o ns i n cl u d e a
zi g z a g li n e, a r e ct a n gl e, a n o v al, a tri a n gl e, or a d o u bl e li n e (fi g ur e 6. 3).
A d di n g a li n e (fi g ur e 6. 3 e) c a n i n cr e as e t h e i nt e nsit y a n d m et a b oli c d e m a n d
of e a c h drill. F or e x a m pl e, i n t h e f or w ar d a n d b a c k w ar d li n e h o ps, at hl et es
c a n h o p wit h b ot h f e et o v er t h e first li n e, t h e n o v er t h e s e c o n d li n e. Wit h o ut
p a usi n g, t h e y c a n i m m e di at el y j u m p b a c k w ar d o v er t h e s e c o n d li n e a n d t h e n
t h e first. C o a c h es s h o ul d pl a c e t h e li n es a p pr o xi m at el y 1 2 t o 1 8 i n c h es ( 3 0- 4 6
c m) a p art. If a n at hl et e c a n n ot m ai nt ai n b al a n c e, st a bilit y, a n d b o d y p ositi o n,
c o a c h es s h o ul d s h ort e n t h e dist a n c e b et w e e n t h e li n es a n d t h e n i n cr e as e t h e
dist a n c e a g ai n w h e n t h e at hl et e is a bl e t o m a n a g e a gr e at er w or kl o a d.
a. Zi g z a g li n e
b. R e ct a n gl e
c. O v al
d. Tri a n gl e
e. D o u bl e li n e
Fi g ur e 6. 3
A lt er n ati v e li n e p att er ns.
E 7 3 5 4/ N C S A/ F 0 6. 0 3/ 6 0 9 6 7 7/ m h- R 1
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C h a n g e of Dir e cti o n S p e e d Drills ■ 1 0 9
A d di n g A u dit or y or Vi s u al Sti m uli
C o a c h es c a n a d d e xt er n al sti m uli t o a n y of t h es e drills t o cr e at e a r e a cti o n ar y
c o m p o n e nt. F or e x a m pl e, a p art n er or c o a c h c a n c all o ut r a n d o m dir e cti o n al
c u es (e. g., “ C h a n g e dir e cti o n!” or “ St o p!”) d uri n g t h e li n e drills, a n d t h e at h l et e m ust r es p o n d q ui c kl y a n d eff e cti v el y. M or e o v er, c o a c h es c a n i ntr o d u c e
vis u al sti m uli f or gr e at er s p ort s p e cifi cit y. A n e x a m pl e is p eri o di c all y t ossi n g
a b all t o a n at hl et e d uri n g a drill. T o c h all e n g e c o g niti v e a n d d e cisi o n- m a k i n g s kills, c o a c h es c a n pr e arr a n g e s e v er al c o n es a n d r e q uir e at hl et es t o st o p
w h at t h e y ar e d oi n g a n d i m m e di at el y s pri nt t o a c o n e w h e n pr o m pt e d b y a
vis u al or v er b al c u e.
L A D D E R D RI L L S
L a d d er drills c a n b e a n e x c ell e nt t o ol f or t e a c hi n g b e gi n n ers b asi c b o d y
c o ntr ol a n d a w ar e n ess, d e v el o pi n g r h yt h m a n d t e m p o, a n d l e ar ni n g b asi c
b o d y m e c h a ni cs w h e n pr o d u ci n g a n d r e d u ci n g f or c e. T h es e drills m a y als o
h a v e v al u e f or t h e r e h a bilit ati o n of at hl et es a n d c a n b e us e d as a f u n cti o n al
r et ur n-t o- pl a y t o ol aft er i nj ur y ( 3).
M ost s p e e d a n d a gilit y l a d d ers ar e m a d e of pl asti c r u n gs t h at ar e att a c h e d
t o n yl o n str a ps t o f or m b o x es. Ty pi c all y, t h e r u n gs ar e s et a p pr o xi m at el y 1 2 t o
1 8 i n c h es ( 3 0- 4 6 c m) a p art; h o w e v er, t h e b o x si z e c a n b e a dj ust e d b y sli di n g
t h e r u n gs u p or d o w n t h e n yl o n str a ps. C o a c h es m a y wis h t o alt er t h e si z e of
e a c h b o x p eri o di c all y s o t h at a n at hl et e is f or c e d t o a dj ust stri d e l e n gt h. T h es e
a dj ust m e nts i n f o ot pl a c e m e nt ar e a n al o g o us t o w h at h a p p e ns i n c o m p etiti o n.
W h e n p erf or mi n g t h es e drills, t h e at hl et e s h o ul d pr o gr ess fr o m drills
t h at ar e si m pl e t o t h os e t h at ar e m or e c o m pl e x. I niti all y t h e at hl et e s h o ul d
f o c us o n p erf or mi n g e a c h drill as q ui c kl y as p ossi bl e wit h g o o d b o d y c o ntr ol
a n d t e c h ni q u e. At hl et es w h o ar e u n a bl e t o m ai nt ai n pr o p er f or m s h o ul d b e
e n c o ur a g e d t o e x e c ut e t h e m o v e m e nt at a sl o w er s p e e d.
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110 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
O n e i n t h e H ol e
T h e at hl et e st a n ds at t h e e n d of t h e l a d d er wit h s h o ul d ers a n d hi ps
p ar all el t o t h e r u n gs a n d t h e n st e ps i nt o t h e first b o x of t h e l a d d er
wit h o n e f o ot. N e xt, t h e at hl et e st e ps i nt o t h e f oll o wi n g b o x wit h t h e
o p p osit e f o ot a n d r e p e at s t h e pr o c ess d o w n t h e l a d d er. T h e at hl et e
r e p e at s t his drill, t his ti m e l e a di n g wit h t h e o p p osit e f o ot.
5
4
3
2
1
T w o i n t h e H ol e
E 7 3 5 4/ N C S A/ T F 0 6. 0 8/ 6 0 9 6 7 8/ m h- R 1
T h e at hl et e st a n ds at t h e e n d of t h e l a d d er wit h t h e s h o ul d ers a n d
hi ps p ar all el t o t h e r u n gs. T h e at hl et e st e ps i nt o t h e first b o x wit h
o n e f o ot a n d t h e n st e ps i nt o t h e s a m e b o x wit h t h e ot h er f o ot. T his
p att er n is c o nti n u e d t hr o u g h t h e l a d d er. T h e at hl et e s h o ul d alt er n at e
t h e l e a d f o ot o n s u bs e q u e nt tri als.
9
8
7
6
5
4
3
2
1
E 7 3 5 4/ N C S A/ T F 0 6. 0 9/ 6 0 9 6 7 9/ m h- R 1
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applicable copyright law.
C h a n g e of Dir e cti o n S p e e d Drills ■ 1 1 1
L at er al T w o i n t h e H ol e
T h e at hl et e st a n ds si d e w a ys at t h e e n d of t h e l a d d er s o t h at t h e hi ps a n d s h o ul d ers ar e
p er p e n di c ul ar t o t h e r u n gs. Wit h t h e f o ot cl os est t o t h e l a d d er, t h e at hl et e st e ps i nt o
t h e first b o x a n d t h e n st e ps t h e ot h er f o ot i nt o t h e s a m e b o x, pl a ci n g it n e xt t o t h e
l e a d f o ot. T h e at hl et e s h o ul d n ot cr oss t h e l e gs; i nst e a d, h e or s h e c o nti n u es b y m o vi n g
l at er all y d o w n t h e l a d d er, st e p pi n g first wit h t h e l e a d f o ot a n d t h e n m o vi n g t h e ot h er
f o ot i nt o t h e s a m e b o x. T h e at hl et e r e p e at s t his drill, l e a di n g wit h t h e o p p osit e f o ot.
1
3
2
5
4
7
6
S ki p
S ki ps c a n b e us e d t o i n cr e as e t h e c o m pl e xit y of o n e i n t h e h ol e, t w o i n t h e h ol e, a n d
E 7 3 5 4/ N C S A/ T F 0 6. 1 0/ 6 0 9 6 8 0/ m h- R 1
l at er al t w o i n t h e h ol e l a d d er drills. T o p erf or m t his v ari ati o n, t h e at hl et e st e ps i nt o
e a c h b o x usi n g a s ki p-st e p, or st e p- h o p, p att er n. T h e s ki p p att er n r e q uir es t h e at hl et e
t o t a k e off a n d l a n d wit h t h e s a m e l e g. I n c o ntr ast, r e g ul ar p att er ns r e q uir e at hl et es t o
alt er n at e l e gs b et w e e n t a k e off a n d l a n di n g. B ef or e d oi n g a s ki p p att er n i n t h e l a d d er,
c o a c h es s h o ul d m a k e s ur e t h e at hl et e c a n s ki p 1 0 t o 1 5 y ar ds ( 9. 1- 1 3. 7 m).
C h a- c h a
T h e at hl et e st a n ds t o t h e si d e of t h e first b o x
wit h s h o ul d ers a n d hi ps p er p e n di c ul ar t o o n e
si d e of t h e l a d d er. Wit h t h e l e g cl os est t o t h e
l a d d er, t h e at hl et e st e ps l at er all y i nt o t h e f ar
h alf of t h e first b o x a n d t h e n st e ps t h e ot h er
f o ot i nt o t h e s a m e b o x. Wit h t h e first l e g, t h e
at hl et e t h e n st e ps t o t h e o ut si d e of t h e l a d d er
( o n t h e o p p osit e si d e of t h e st arti n g p oi nt) a n d
f oll o ws wit h t h e tr aili n g f o ot. T h e at hl et e t a k es
a n ot h er st e p t o t h e si d e wit h t h e first l e g a n d
t h e n st e ps di a g o n all y i nt o t h e f ar h alf of t h e
s e c o n d b o x, l e a di n g wit h w h at w as pr e vi o usl y
t h e tr aili n g f o ot. N o w, h e or s h e st e ps i nt o t h e
s e c o n d b o x wit h t h e tr aili n g l e g (f or m erl y t h e
l e a di n g l e g). T h e at hl et e c o nti n u es t his p att er n
t o t h e e n d of t h e l a d d er, st e p pi n g i nt o a n d o ut
of t h e b o x es a n d s wit c hi n g t h e l e a di n g l e g all
t h e w a y t hr o u g h.
16
6
14
4
15
5
12
13
8
7
2
3
9
10
11
1
E 7 3 5 4/ N C S A/ T F 0 6. 1 1/ 6 0 9 6 8 1/ m h- R 1
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112 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
I c k e y S h uffl e
T h e at hl et e st a n ds t o t h e si d e of t h e first b o x wit h hi ps a n d s h o ul d ers p er p e n di c ul ar t o
t h e si d es of t h e l a d d er. Wit h t h e f o ot cl os est t o t h e l a d d er, t h e at hl et e st e ps l at er all y
i nt o t h e f ar h alf of t h e first b o x a n d t h e n i m m e di at el y st e ps t h e ot h er f o ot i nt o t h e
b o x. N e xt, t h e at hl et e st e ps o ut si d e t h e b o x o n t h e ot h er si d e wit h t h e l e a d f o ot a n d
t h e n st e ps wit h t h e ot h er f o ot i nt o t h e n e xt b o x. T his st e p is i m m e di at el y f oll o w e d b y
t h e o ut si d e f o ot. T h e at hl et e p erf or ms t h e s a m e p att er n of st e p pi n g o ut o n t h e ot h er
si d e of t h e l a d d er, c o nti n ui n g t his p att er n d o w n t h e l a d d er, alt er n ati n g l e gs a n d si d es
of t h e l a d d er. T o f urt h er c h all e n g e ki n est h eti c a w ar e n ess a n d m o v e m e nt pr ofi ci e n c y,
t h e at hl et e c a n p erf or m t his drill m o vi n g b a c k w ar d.
10
4
8
9
6
5
2
3
7
1
E 7 3 5 4/ N C S A/ T F 0 6. 1 2/ 6 0 9 6 8 2/ m h- R 1
L a d d er C ari o c a
T h e at hl et e st a n ds at t h e e n d of t h e l a d d er wit h hi ps a n d s h o ul d ers p er p e n di c ul ar t o t h e
r u n gs, a n d wit h t h e f o ot f art h est fr o m t h e l a d d er st e ps l at er all y i nt o b o x 1 b y cr ossi n g
t h e o ut si d e f o ot i n fr o nt of t h e ot h er l e g. T h e at hl et e st e ps i nt o b o x 2 b y m o vi n g t h e
tr aili n g l e g b e hi n d a n d b e y o n d t h e ori gi n al l e a d l e g. N e xt, h e or s h e st e ps i nt o b o x 3
wit h t h e ori gi n al l e a di n g l e g, cr ossi n g it b e hi n d t h e f o ot i n b o x 2. T h e at hl et e st e ps i nt o
b o x 4 b y m o vi n g t h e f o ot fr o m b o x 2 i n fr o nt of t h e ot h er l e g a n d t o t h e si d e, a n d t h e n
c o nti n u es m o vi n g l at er all y, alt er n ati n g t h e fr o nt a n d b a c k m o v e m e nt of t h e tr aili n g l e g.
T h e at hl et e t h e n r e p e at s t h e drill, l e a di n g wit h t h e o p p osit e f o ot.
1
2
3
4
5
6
E 7 3 5 4/ N C S A/ T F 0 6. 1 3/ 6 0 9 6 8 3/ m h- R 1
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C h a n g e of Dir e cti o n S p e e d Drills ■ 1 1 3
Cr o s s o v er (I n a n d T w o St e p s O ut)
T h e at hl et e st a n ds t o t h e si d e of b o x 1 wit h t h e hi ps
a n d s h o ul d ers p er p e n di c ul ar t o t h e si d es of t h e l a d d er
a n d t h e n cr oss es t h e o ut er l e g i n fr o nt of t h e ot h er t o
st e p i nt o t h e c e nt er of b o x 1. T h e at hl et e t h e n m o v es
t h e ot h er l e g b e hi n d t h e l e a d l e g, a cr oss t h e l a d d er,
a n d o ut si d e t h e first b o x. T his m o v e m e nt is f oll o w e d
q ui c kl y b y t h e first l e g. N e xt, t h e at hl et e cr oss es t h e
o ut si d e l e g o v er t o st e p i nt o t h e c e nt er of b o x 2. T his
p att er n is r e p e at e d d o w n t h e l a d d er. T h e at hl et e
s h o ul d t a k e t w o st e ps t o t h e o ut si d e of e a c h b o x a n d
s h o ul d d o a cr oss o v er st e p i nt o t h e c e nt er of e a c h o n e.
12 13
11
T h e at hl et e st a n ds wit h t h e f e et str a d dli n g t h e first b o x
of t h e l a d d er. T h e l eft f o ot is o n t h e l eft si d e a n d t h e
ri g ht f o ot is o n t h e ri g ht si d e. T h e hi ps a n d s h o ul d ers
s h o ul d b e p ar all el t o t h e r u n gs. T h e at hl et e q ui c kl y
h o ps i nt o b o x 1, l a n di n g o n o n e f o ot. Aft er l a n di n g, h e
or s h e i m m e di at el y h o ps f or w ar d, l a n di n g s o t h at t h e
f e et str a d dl e b o x 2. T h e n, t h e at hl et e q ui c kl y h o ps i nt o
b o x 2, l a n di n g o n t h e ot h er f o ot. T h e at hl et e c o nti n u es
t his p att er n d o w n t h e l a d d er, h o p pi n g wit h b ot h f e et
o ut si d e t h e l a d d er a n d alt er n ati n g t h e l a n di n g f o ot
i nsi d e t h e b o x es.
9
4
3
8
6
7
5
2
1
H o p s c ot c h
10
E 7 3 5 4/ N C S A/ T F 0 6. 1 4/ 6 0 9 6 8 4/ m h- R 1
7
8
7
5
6
5
3
4
3
1
2
1
E 7 3 5 4/ N C S A/ T F 0 6. 1 5/ 6 0 9 6 8 5/ m h- R 1
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114 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
Ali S h uffl e
T h e at hl et e st a n ds t o o n e si d e of b o x 1, w hi c h is f or m e d b y t h e first a n d s e c o n d r u n gs
of t h e l a d d er. T h e hi ps a n d s h o ul d ers s h o ul d b e p er p e n di c ul ar t o t h e r u n gs. T h e at h l et e h o ps, m o vi n g t h e f o ot cl os est t o t h e e n d of t h e l a d d er i nt o b o x 1 a n d t h e ot h er
fo ot t o t h e si d e. Usi n g a s ciss or-li k e m oti o n, h e or s h e h o ps a g ai n, st e p pi n g t h e f o ot
b e hi n d t h e l a d d er i nt o b o x 2
2
3
4
5
a n d m o vi n g t h e ori gi n al l e a d
f o ot b e hi n d b o x 2. T h e at hl et e
c o nti n u es, s wit c hi n g f e et a n d
tr a v eli n g l at er all y d o w n t h e
l a d d er. T hi s drill s h o ul d b e
2
3
4
5
1
c o m pl et e d i n b ot h dir e cti o ns
( alt er n ati n g t h e l e a d l e g) t o
e ns ur e b al a n c e d tr ai ni n g.
E 7 3 5 4/ N C S A/ T F 0 6. 1 6/ 6 0 9 6 8 6/ m h- R 1
L at er al O n e i n t h e H ol e
T h e at hl et e st a n ds t o o n e si d e of b o x 1 b et w e e n t h e first a n d s e c o n d r u n gs of t h e l a d d er.
T h e hi ps a n d s h o ul d ers s h o ul d b e p er p e n di c ul ar t o t h e r u n gs. T h e at hl et e t o u c h es t h e
f o ot cl os est t o t h e s e c o n d r u n g i n a n d o ut of t h e c e nt er of b o x 1 a n d t h e n s h uffl es l at erall y t o t h e o ut si d e of b o x 2, l e a di n g wit h t h e s a m e f o ot. T h e at hl et e a g ai n t a ps t h e l e a d
fo ot i n a n d o ut of b o x 2 a n d
2
5
8
11
c o nti n u es t o s h uffl e l at er all y
d o w n t h e l a d d er, t o u c hi n g t h e
l e a d f o ot i nt o e a c h b o x. H e or
s h e r e p e at s t his drill f a ci n g i n
4 3
7 6
10 9
1
t h e o p p osit e dir e cti o n, l e a di n g wit h t h e ot h er f o ot a n d
pl a ci n g it i n e a c h b o x.
E 7 3 5 4/ N C S A/ T F 0 6. 1 7/ 6 0 9 6 8 7/ m h- R 1
T w o I n, T w o O ut ( Tr a v eli n g L at er all y)
T h e at hl et e st a n ds t o t h e si d e of t h e first b o x wit h t h e hi ps a n d s h o ul d ers p er p e n di c ul ar
t o t h e r u n g a n d st e ps i nt o t h e c e nt er of b o x 1 wit h t h e f o ot cl os est t o t h e s e c o n d r u n g.
T h e ot h er f o ot f oll o ws i m m e di at el y. A s t h e s e c o n d f o ot e nt ers t h e b o x, t h e at hl et e st e ps
t h e first f o ot b a c k o ut di a g on all y t o f a c e b o x 2. T h e ot h er
3 2
7
6
11 1 0
15 14
fo ot f oll o ws i m m e di at el y. T h e
at hl et e s h uffl e s d o w n t h e
l a d d er l at er all y, pl a ci n g b ot h
f e et i n t ur n i n e a c h b o x of t h e
1
5
4
9 8
13 12
l a d d er. T his drill is r e p e at e d i n
t h e o p p osit e dir e cti o n, wit h
t h e l e a d l e gs s wit c h e d.
E 7 3 5 4/ N C S A/ T F 0 6. 1 8/ 6 0 9 6 8 8/ m h- R 1
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C h a n g e of Dir e cti o n S p e e d Drills ■ 1 1 5
Sl al o m s
T h e at hl et e st a n ds t o t h e si d e of t h e first b o x wit h
t h e hi ps a n d s h o ul d ers p ar all el t o t h e r u n gs, h o ps
wit h b ot h f e et i nt o t h e c e nt er of b o x 1, a n d t h e n
i m m e di at el y h o ps wit h b ot h f e et o ut of t h e b o x t o
t h e ot h er si d e. N e xt, t h e at hl et e h o ps di a g o n all y wit h
b ot h f e et i nt o t h e c e nt er of b o x 2 a n d t h e n i m m e di at el y h o ps o ut di a g o n all y wit h b ot h f e et o n t h e ot h er
si d e, l a n di n g at t h e t o p of t h e b o x. T his zi g z a g p att er n
is c o nti n u e d d o w n t h e l a d d er. T his drill m a y als o b e
p erf or m e d l at er all y or b a c k w ar d.
9
8
7
6
5
4
1
C h err y Pi c k er s
T h e at hl et e st a n ds at t h e e n d of t h e l a d d er wit h hi ps
a n d s h o ul d ers p ar all el t o t h e r u n gs a n d t h e n h o ps
f or w ar d a n d l a n ds wit h o n e f o ot o ut si d e b o x 1 a n d
t h e ot h er f o ot i n t h e c e nt er of it. T h e at hl et e b e n ds
f or w ar d, r e a c h es d o w n wit h t h e h a n d o p p osit e t h e
f o ot i n t h e b o x, a n d t o u c h es t h e gr o u n d dir e ctl y i n
fr o nt of t h e f o ot i n t h e b o x. T h e at hl et e t h e n h o ps
i nt o b o x 2, s wit c hi n g t h e l e g p ositi o n s o t h at t h e
o ut si d e l e g g o es t o t h e c e nt er of t h e b o x a n d t h e
i nsi d e l e g l a n ds o ut si d e it. H e or s h e b e n ds d o w n
a n d a g ai n t o u c h es t h e gr o u n d i n fr o nt of t h e l e g i n
t h e b o x wit h t h e o p p osit e ar m. T h e drill is c o nti n u e d
d o w n t h e l a d d er, alt er n ati n g f o ot a n d h a n d p ositi o ns.
T his drill c a n als o b e p erf or m e d m o vi n g b a c k w ar d.
2
3
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5
4
4
3
2
5
3
2
1
E 7 3 5 4/ N C S A/ T F 0 6. 2 0/ 6 0 9 6 9 0/ m h- R 1
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116 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
1 8 0s
T h e at hl et e st a n ds wit h t h e f e et str a d dli n g t h e first r u n g of t h e l a d d er. T h e hi ps a n d
s h o ul d ers s h o ul d b e p er p e n di c ul ar t o t h e r u n gs. T h e at hl et e j u m ps t o t h e si d e, r ot ati n g
1 8 0 d e gr e es, a n d l a n ds str a d dli n g t h e n e xt r u n g. T his p att er n is c o nti n u e d d o w n t h e
l a d d er.
1
1
D O T D RI L L S
2
2
3
3
4
4
5
5
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D ot drills ar e c o m m o nl y us e d b y at hl et es t o h el p i m pr o v e f o ot s p e e d, ki n est h eti c a w ar e n ess, a n d r e a cti v e str e n gt h. T h es e drills i n v ol v e t hr e e p h as es:
l a n di n g, a m orti z ati o n ( gr o u n d c o nt a ct), a n d t a k e off. It is i m p ort a nt t o u n d erst a n d t h es e t hr e e p h as es i n or d er t o m a xi mi z e t h e eff e cti v e n ess of t h es e t y p es
of drills.
T h e l a n di ng p h ase st arts as s o o n as t h e m us cl es st art t o e x p eri e n c e a n
e c c e ntri c m o v e m e nt. T his r a pi d e c c e ntri c str et c h of t h e m us cl e a cti v at es t h e
stretc h-s h orte ni ng c ycle ( S S C) ( 4). T h e S S C e m pl o ys t h e e n er g y-st or a g e c a p abiliti es of t h e s eri al el asti c c o m p o n e nts of t h e m us cl e tiss u e a n d sti m ul at es
t h e str et c h r efl e x t o f a cilit at e a m a xi m al i n cr e as e i n m us cl e r e cr uit m e nt
o v er a mi ni m al a m o u nt of ti m e ( 4). T h e a m orti z ati o n p h ase is t h e ti m e o n
t h e gr o u n d a n d r e pr es e nts t h e a m o u nt of ti m e fr o m l a n di n g t o t a k e off ( 4). If
t h e a m orti z ati o n p h as e is t o o l o n g, t h e e n er g y g ai n e d t hr o u g h t h e e c c e ntri c
a cti o n will dissi p at e as h e at, a n d at hl et es l os e t h e b e n efit of usi n g st or e d el asti c
e n er g y t o h el p f or c ef ull y pr o p el t h e b o d y. T h e t a ke off p h ase c o m pris es t h e
c o nce ntric acti o n (s h ort e ni n g of t h e m us cl e fi b ers) a n d t h e us e of t h e S S C t h at
f oll o ws a m orti z ati o n ( 4). D uri n g t his p h as e, t h e st or e d el asti c e n er g y wit hi n
t h e m us cl es c a n b e us e d t o i n cr e as e j u m p h ei g ht, s p e e d of m o v e m e nt, a n d
dist a n c e tr a v el e d.
D ot drills ar e r ef err e d t o as m ulti pl e-r es p o ns e drills b e c a us e t h e y i n v ol v e
eit h er si n gl e- or d o u bl e-l e g m o v e m e nts r e p e at e dl y p erf or m e d. T h es e drills
oft e n i n cl u d e a c h a n g e of dir e cti o n or b o d y ori e nt ati o n. Wit hi n t his drill
c at e g or y, t h er e ar e v ar yi n g l e v els of i nt e nsit y.
f f
Begi n ner si ngle-res p o nse drills i n v ol v e m o vi n g f or w ar d a n d b a c k w ar d,
or si d e t o si d e o n b ot h l e gs. U p o n l a n di n g, t h e at hl et e s h o ul d p a us e t o
s h o w t h at g o o d b o d y c o ntr ol c a n b e a c hi e v e d a n d m ai nt ai n e d pri or t o
p erf or mi n g t h e n e xt m o v e m e nt. T h e p ur p os e of t his p a us e b et w e e n
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f
f
m o v e m e nts is t o est a blis h t h at t h e at hl et e h as b o d y c o ntr ol b ef or e
pr o gr essi n g t o m ultir es p o ns e drills wit h littl e r est b et w e e n r e p etiti o ns.
W hil e t h es e t y p es of drills ar e r el ati v el y e as y t o p erf or m, t h e y s et t h e
st a g e f or t h e m or e diffi c ult pr o gr essi o ns. T h e pri m ar y f o c us of t h es e
drills is t o d e v el o p s p ort-s p e cifi c ki n est h eti c a w ar e n ess a n d t h e a bilit y
t o c h a n g e dir e cti o n q ui c kl y u n d er c o ntr ol.
f I nter me di ate m ultires p o nse drills i n c or p or at e f or w ar d, b a c k w ar d, a n d
si d e-t o-si d e m o v e m e nt or r ot ati o n p att er ns wit hi n t h e s a m e drill. T h e
o bj e cti v e of t h es e drills is t o p erf or m t h e m as q ui c kl y as p ossi bl e, w hil e
m ai nt ai ni n g t h e pr o p er b o d y p ositi o n. T h e pri m ar y f o c us is t o c h a n g e
dir e cti o n as q ui c kl y as p ossi bl e u n d er c o ntr ol d es pit e t h e f a ct t h at t h e
m o v e m e nt p att er ns a n d s kill l e v els ar e m or e c o m pl e x.
f A d v a nce d m ultires p o nse drills i n c or p or at e f or w ar d, b a c k w ar d, a n d si d et o-si d e m o v e m e nt or r ot ati o n p att er ns o n a si n gl e l e g. T h es e t y p es of
drills i n cr e as e t h e i nt e nsit y of t h e drill b ei n g p erf or m e d a n d r e q uir e
t h e at hl et e t o h a v e s uffi ci e nt str e n gt h a n d b o d y c o ntr ol t o e x e c ut e t h es e
m o v e m e nts pr o p erl y.
T h e b asi c d ot drill s et u p r e q uir es arr a n gi n g fi v e c o n es ( or d ots) i n a n X
p att er n. Alt er n ati v el y, t h es e m ar k ers c a n b e m a d e b y usi n g c h al k or a p pl yi n g
t a p e t o t h e w or k o ut s urf a c e if i n a tr ai ni n g f a cilit y, or b y usi n g fi el d- m ar ki n g
p ai nt if o ut d o ors o n gr ass or t urf. E a c h d ot s h o ul d b e a p pr o xi m at el y 4 i n c h es
( 1 0 c m) i n di a m et er. T h e d ots t h at m a k e u p t h e p eri m et er s h o ul d b e pl a c e d
3 f e et ( 0. 9 m) a p art a n d n u m b er e d as f oll o ws: t h e c e nt er d ot is 1, t h e t o p l eft
c or n er as t h e at hl et e l o o ks at t h e s q u ar e is 2, t h e ri g ht t o p c or n er is 3, t h e
b ott o m l eft c or n er is 4, a n d t h e b ott o m ri g ht c or n er is 5 (fi g ur e 6. 4).
T h e d ot drills pr o vi d e d i n t his s e cti o n c a n b e us e d t o h el p i m pr o v e a n at h l et e’s C O D s kills a n d r e a cti v e a biliti es a n d t h e y ar e pr o gr a m m e d b y n u m b er of
r o u n ds p er p att er n, l e n gt h of ti m e, or t ot al tr ai ni n g v ol u m e (i. e., r e ps × s ets).
2
3
3 f e et
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C h a n g e of Dir e cti o n S p e e d Drills ■ 1 1 7
1
4
Fi g ur e 6. 4
D ot drill s et u p.
5
E 7 3 5 4/ N C S A/ F 0 6. 0 4/ 6 0 9 6 9 2/ m h- R 1
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118 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
F or w ar d a n d B a c k
T his b asi c f o ot-s p e e d drill f o c us es o n r a pi d f or w ar d a n d b a c k w ar d c h a n g es of dir e cti o n.
T h e p att er n f or t his drill is 4, 2, 4 or 5, 3, 5.
Di a g o n al J u m p s
T h e p ur p os e of t his drill is t o d e v el o p r a pi d C O D s p e e d w hil e m o vi n g f or w ar d, b a c k w ar d,
a n d di a g o n all y. T h e p att er n f or t his drill is 2, 1, 5, 1, 2 a n d 3, 1, 4, 1, 3. B ot h p att er ns
s h o ul d b e p erf or m e d t o e ns ur e b al a n c e d tr ai ni n g.
V Drill
T his is a b asi c f o ot-s p e e d drill t h at f o c us es o n f or w ar d, b a c k w ar d, a n d di a g o n al c h a n g es
of dir e cti o n. T h e p att er n f or t his drill is 1, 2, 1, 3.
M Drill
T h e p ur p os e of t his drill is t o d e v el o p f o ot s p e e d i n f or w ar d, b a c k w ar d, l at er al, a n d
di a g o n al p att er ns. T h e p att er n f or t his drill is 4, 2, 1, 3, 5. T h e at hl et e r e p e at s t his drill i n
r e v ers e, usi n g a 5, 3, 1, 2, 4 p att er n t o c h a n g e t h e dir e cti o n of m o v e m e nt. T h e at hl et e
st art s o n t h e d ot list e d first i n t h e p att er n a n d f a c es t h e s a m e dir e cti o n t hr o u g h o ut t h e
d ur ati o n of e a c h drill p att er n.
Fi g ur e Ei g ht
T h e p ur p os e of t his drill is t o i m pr o v e ki n est h eti c a w ar e n ess a n d C O D s p e e d. T h e p at t er n f or t his drill is 2, 3, 1, 4, 5, 1, 2. T h e at hl et e r e p e at s t his drill i n r e v ers e, usi n g a 2,
1 , 5, 4, 1, 3, 2 p att er n t o c h a n g e t h e dir e cti o n of t h e m o v e m e nt. T h e at hl et e st art s at
d ot 2 e a c h ti m e.
H o p s c ot c h
T h e at hl et e st art s wit h o n e f o ot o n d ot 4 a n d t h e ot h er o n d ot 5, f a ci n g d ot s 1, 2, a n d
3. T h e at hl et e j u m ps a n d l a n ds wit h b ot h f e et o n d ot 1 a n d t h e n j u m ps f or w ar d a g ai n
a n d l a n ds wit h s plit f e et o n d ot s 2 a n d 3. T h e at hl et e r e p e at s t his p att er n, h o p pi n g
b a c k w ar d t o r et ur n t o t h e st arti n g p ositi o n.
C O N E D RI L L S
C o n es ar e t y pi c all y us e d as l a n d m ar ks t o s et u p a v ari et y of pr e- pr o gr a m m e d
a gilit y drills. T h e p ur p os e of e a c h of t h e a gilit y drills i n t his s e cti o n is t o
i m pr o v e m o v e m e nt t hr o u g h a s eri es of pr e- pl a n n e d dir e cti o n c h a n g es. C o n e
drills c a n als o b e t ur n e d i nt o s e mi- o p e n drills b y cr e ati n g m o v e m e nt o pti o ns
a n d h a vi n g t h e at hl et e r es p o n d t o a n e xt er n al sti m ul us.
Wit hi n a drill, m o v e m e nt p att er ns c a n als o b e v ari e d w hi c h c h a n g es u p t h e
drill a n d w or k b ei n g d o n e. I n m ost e x a m pl es, u nl ess i n di c at e d, all m o v e m e nt
is a f or w ar d j o g, r u n, or s pri nt wit h C O D. T o c h a n g e t h e drill, a v ari et y of
m o v e m e nts c a n b e us e d: b a c k p e d al, sli d e, s h uffl e, c ari o c a, et c. I n t his s e cti o n,
s e v er al diff er e nt c o n e drills a n d a gilit y p att er ns ar e pr es e nt e d. It s h o ul d b e
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C h a n g e of Dir e cti o n S p e e d Drills ■ 1 1 9
n ot e d t h at t h es e ar e m er el y s u g g esti o ns a n d c o a c h es ar e o nl y li mit e d b y t h eir
o w n cr e ati vit y w h e n d e v el o pi n g t h es e t y p es of drills. F urt h er m or e, t h e t ests
f e at ur e d i n c h a pt er 5 of t his t e xt als o m a k e e x c ell e nt a gilit y tr ai ni n g drills.
H o w e v er, t o a v oi d r e d u n d a n c y, t h e y h a v e n ot b e e n f e at ur e d i n t his s e cti o n.
T w o- C o n e Drill s
C o a c h es pl a c e t w o c o n es a p art fr o m o n e a n ot h er at a s et dist a n c e t h at w or ks
b est f or t h eir s p ort or a cti vit y. I n m ost sit u ati o ns, a dist a n c e of 5- 1 0 y ar ds ( 4. 69. 1 m) is a d e q u at e. At hl et es c a n p erf or m n u m er o us drills wit h t his s et u p t o
i m pr o v e b asi c c h a n g es of dir e cti o ns. T h e f oll o wi n g ar e j ust a f e w s u g g esti o ns.
F or w ar d R u n
T h e at hl et e st art s i n fr o nt of c o n e 1. W h e n r e a d y, t h e at hl et e s pri nt s f or w ar d t o c o n e
2. U p o n r e a c hi n g it, t h e at hl et e c o m es t o a c o m pl et e st o p i n t h e at hl eti c p ositi o n, t h e n
i m m e di at el y t ur ns, a c c el er at es i n t h e o p p osit e dir e cti o n a n d s pri nt s p ast c o n e 1.
1
5 – 1 0 y ar d s
2
B a c k p e d al
E 7 3 5 4/ N C S A/ T F 0 6. 2 2/ 6 0 9 6 9 4/ m h- R 1
T h e at hl et e st art s j ust i n fr o nt of c o n e 1, f a ci n g a w a y fr o m t h e c o n es. W h e n r e a d y,
t h e at hl et e b a c k p e d als t o c o n e 2. U p o n r e a c hi n g it, t h e at hl et e i m m e di at el y t ur ns a n d
b a c k p e d als t o c o n e 1. T h e f o c us of t his drill s h o ul d b e o n k e e pi n g t h e hi ps l o w a n d
m ai nt ai ni n g t h e at hl eti c p ositi o n.
1
5 – 1 0 y ar d s
2
E 7 3 5 4/ N C S A/ T F 0 6. 2 3/ 6 0 9 6 9 5/ m h- R 1
L at er al S h uffl e
T h e at hl et e st art s i n a n at hl eti c p ositi o n f a ci n g c o n e 1. W h e n r e a d y, t h e at hl et e s h uf fl es 5 y ar ds ( 4. 6 m) t o c o n e 2, k e e pi n g t h e hi ps l o w a n d t h e hi ps, s h o ul d ers, a n d t ors o
p a r all el t o t h e c o n es. U p o n r e a c hi n g c o n e 2, t h e at hl et e i m m e di at el y s h uffl es b a c k t o
c o n e 1. T h e f e et s h o ul d n ot cr oss d uri n g t his drill.
1
5 – 1 0 y ar d s
2
E 7 3 5 4/ N C S A/ T F 0 6. 2 4/ 6 0 9 6 9 6/ m h- R 1
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120 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
T w o- C o n e C ari o c a
T h e at hl et e st art s i n a n at hl eti c p ositi o n f a ci n g c o n e 1. K e e pi n g t h e hi ps l o w, s h e m o v es
l at er all y b y cr ossi n g t h e tr aili n g l e g i n fr o nt of t h e ot h er l e g (a ), st e p pi n g o ut wit h t h e
l e a d l e g (b ), cr ossi n g b e hi n d wit h t h e tr aili n g l e g (c ), st e p pi n g o ut wit h t h e l e a d l e g,
a n d s o o n. T h e at hl et e s h o ul d k e e p t h e hi ps, s h o ul d ers, a n d t ors o p ar all el t o t h e c o n es.
W h e n t h e at hl et e r e a c h es c o n e 2, s h e s h o ul d r e p e at t h e m o v e m e nt b a c k t o c o n e 1,
usi n g t h e o p p osit e l e g f or t h e cr oss o v er a n d cr oss b e hi n d st e ps.
a
c
b
1 8 0 -D e gr e e Drill
T h e at hl et e st art s b esi d e c o n e 1, s pri nt s t o c o n e 2, us es s h ort, c h o p p y st e ps t o g o
ar o u n d t h e c o n e, a n d t h e n a c c el er at es b a c k t o c o n e 1. W h e n r o u n di n g t h e c o n e, t h e
at hl et e s h o ul d st a y as cl os e t o it as p ossi bl e. T his is d o n e b y s hifti n g t h e b o d y’s c e nt er
of m ass t o w ar d t h e t ur ni n g si d e. T h e at hl et e s h o ul d r e p e at t h e drill, p erf or mi n g t ur ns
t o b ot h t h e ri g ht a n d t h e l eft.
1 0 y ar d s
1
2
E 7 3 5 4/ N C S A/ T F 0 6. 2 6/ 6 0 9 7 0 0/ m h- R 2
Fi g ur e- Ei g ht S h uffl e
T h e at hl et e st art s f a ci n g c o n e 1 ( a n d r e m ai ns f a ci n g t h e s a m e dir e cti o n t hr o u g h o ut t h e
drill) a n d s h uffl es di a g o n all y t o w ar d, a b o v e, a n d t h e n cl o c k wis e ar o u n d c o n e 2. W h e n
c o n e 2 is i n fr o nt of t h e at hl et e, h e or s h e
3 y ar d s
s h uffl es di a g o n all y t o w ar d, a b o v e, a n d
t h e n c o u nt er cl o c k wis e ar o u n d c o n e 1, cr eati n g a fi g ur e- ei g ht p att er n. T h e at hl et e
1
2
sh o ul d r e p e at t h e drill, st arti n g i n fr o nt of
c o n e 2 a n d cr e ati n g a fi g ur e- ei g ht p att er n
ar o u n d c o n e 1 a n d t h e n ar o u n d c o n e 2.
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3 5 4/Dawes.;
N C S A/ Developing
T F 0 6. 2 7/ 6 0Agility
9 7 0 1/ m and
h- R Quickness
3
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C h a n g e of Dir e cti o n S p e e d Drills ■ 1 2 1
Fi g ur e- Ei g ht R u n
T h e at hl et e st art s f a ci n g c o n e 1 a n d s pri nt s t o w ar d t h e l eft of c o n e 2 a n d t h e n cl o c k wis e ar o u n d c o n e 2. W h e n c o n e 2 is t o t h e ri g ht, t h e at hl et e s pri nt s t o w ar d t h e ri g ht of
c o n e 1 a n d t h e n c o u nt er cl o c k wis e ar o u n d c o n e 1, cr e ati n g a fi g ur e- ei g ht p att er n. T h e
at hl et e s h o ul d r e p e at t h e drill, st arti n g i n fr o nt of c o n e 2 a n d cr e ati n g a fi g ur e- ei g ht
p att er n ar o u n d c o n e 1 a n d t h e n ar o u n d c o n e 2.
1 0 y ar d s
1
2
3 5 4/
O n c e t h e at hl et e h as Em 7ast
erNe Cd StA/h Te Ft0e6.c 2h8/ni6 0q9u7 e0 i2/ nmth-h Res4 e b asi c drills, t h e c o a c h
c a n c o m bi n e e a c h of t h es e t as ks i n diff er e nt w a ys t o cr e at e a wi d e v ari et y
of m o v e m e nt p att er ns, s u c h as pr o gr essi n g fr o m si m pl e, discrete m o ve me nts
( o n e m o v e m e nt) t o seri al t as ks (a c o m bi n ati o n of m o v e m e nts). T h e e x a m pl es
of m o v e m e nt c o m bi n ati o ns t h at f oll o w ar e drills. T h e at hl et e c a n a d d m or e
v ari et y b y t o u c hi n g e a c h c o n e wit h t h e pr ef err e d h a n d.
T h e at hl et e s pri nts f or w ar d t o c o n e 2 a n d t h e n b a c k p e d als t o c o n e 1.
f T h e at hl et e s pri nts f or w ar d t o c o n e 2 a n d t h e n s h uffl es b a c k t o c o n e 1.
f T h e at hl et e s h uffl es t o c o n e 2 a n d t h e n b a c k p e d als t o c o n e 1.
f T h e at hl et e s h uffl es t o c o n e 2 a n d t h e n s pri nts b a c k t o c o n e 1.
f T h e at hl et e s h uffl es first t o c o n e 2, b a c k t o c o n e 1, a n d t h e n t ur ns 9 0
d e gr e es a n d s pri nts p ast c o n e 2.
f T h e at hl et e b a c k p e d als t o c o n e 2 a n d t h e n s pri nts b a c k t o c o n e 1.
f T h e at hl et e b a c k p e d als t o c o n e 2 a n d t h e n s h uffl es b a c k t o c o n e 1.
f f
f
f
f
f
f
f
T hr e e- C o n e Drill s
A d di n g a t hir d c o n e all o ws f or diff er e nt c o m bi n ati o ns of m o v e m e nts a n d
i n cr e as es t h e c o m pl e xit y of t h e drills. T o s et u p f or t hr e e- c o n e drills, c o a c h es
s h o ul d pl a c e t hr e e c o n es i n a str ai g ht li n e, s p a c e d 5 y ar ds ( 4. 6 m) a p art.
W hil e p erf or mi n g t hr e e- c o n e drills, at hl et es m ust m ai nt ai n a g o o d at hl eti c
p ositi o n. T h e y s h o ul d als o us e s h ort, c h o p p y st e ps t o g o ar o u n d t h e c o n es. T h e
1 8 0- d e gr e e drill i n t h e pr e vi o us s e cti o n pr o vi d es g o o d tr ai ni n g f or t hr e e- c o n e
drills. At hl et es c a n us e a v ari et y of m o v e m e nt c o m bi n ati o ns f or t hr e e- c o n e
drills. A d diti o n all y, all of t h e drills i n t h e pr e vi o us s e cti o n c a n b e m o difi e d
f or t hr e e c o n es. T h e f oll o wi n g e x a m pl es ar e j ust s o m e of t h e p ossi bl e c o mbi n ati o ns f or t hr e e- c o n e drills.
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D e v el o pi n g A gilit y a n d Q ui c k n es s
T h e at hl et e s pri nts f or w ar d t o c o n e 2, t ur ns 1 8 0 d e gr e es, a n d b a c k p e d als t o c o n e 3.
f T h e at hl et e s pri nts f or w ar d t o c o n e 2, t ur ns 9 0 d e gr e es, a n d s h uffl es
t o c o n e 3. H e or s h e r e p e ats t his drill, f a ci n g t h e o p p osit e dir e cti o n
d uri n g t h e s h uffl e.
f T h e at hl et e s pri nts f or w ar d t o c o n e 2, p erf or ms a 3 6 0- d e gr e e t ur n
ar o u n d it, a n d s pri nts t o c o n e 3.
f T h e at hl et e s h uffl es t o c o n e 2, t ur ns 9 0 d e gr e es, a n d b a c k p e d als t o
c o n e 3.
f T h e at hl et e s h uffl es t o c o n e 2 a n d t h e n b a c k t o c o n e 1, t h e n i m m e di at el y t ur ns 9 0 d e gr e es a n d s pri nts p ast c o n e 3.
f T h e at hl et e b a c k p e d als t o c o n e 2, t ur ns 1 8 0 d e gr e es, a n d t h e n s pri nts
p ast c o n e 3.
f T h e at hl et e b a c k p e d als t o c o n e 2, t ur ns 9 0 d e gr e es, a n d t h e n s h uffl es
p ast c o n e 3. H e or s h e r e p e ats t his drill, f a ci n g t h e o p p osit e dir e cti o n
d uri n g t h e s h uffl e.
f f
f
f
f
f
f
f
C o a c h es c a n als o us e drills cr e at e d s p e cifi c all y f or t hr e e c o n es. S o m e drills
pr es e nt e d h er e us e t h e b asi c c o n e s et u p dis c uss e d pr e vi o usl y a n d ot h ers us e
diff er e nt l a y o uts.
9 0 -D e gr e e R o u n d
T hi s b e gi n ni n g m o v e m e nt p att er n
t e a c h es b o d y p ositi o n, b o d y c o ntr ol,
a n d h o w t o a dj ust t o f or c e s d uri n g
m o v e m e nt. T hr e e c o n es ar e s et u p i n
a n L s h a p e 1 0 y ar ds ( 9. 1 m) a p art. T h e
at hl et e st art s i nsi d e of c o n e 1, k e e pi n g
t h e hi ps, s h o ul d ers, a n d t ors o p ar all el
t o t h e c o n e. W h e n r e a d y, h e or s h e
t ur ns a n d s pri nts t o w ar d c o n e 2. A s t h e
c o n e is a p pr o a c h e d, t h e at hl et e sl o ws
d o w n sli g htl y, m o v es t o t h e o ut si d e,
m a k es a 9 0- d e gr e e t ur n ar o u n d c o n e
2, a c c el er at es o ut of t h e t ur n, a n d t h e n
s pri nt s p ast c o n e 3.
1 0 y ar d s
1
2
1 0 y ar d s
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122 ■
3
E 7 3 5 4/ N C S A/ T F 0 6. 2 9/ 6 0 9 7 4 1/ m h- R 1
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9 0 -D e gr e e C ut
T h e p ur p os e of t his drill is t o d e v el o p q ui c k tr a nsiti o ns b et w e e n hi g h-s p e e d a gilit y
m o v e m e nt s. T hr e e c o n es ar e s et u p i n a n L s h a p e 1 0 y ar ds ( 9. 1 m) a p art (a ). T h e at hl et e st art s o ut si d e of c o n e 1. W h e n r e a d y, h e or s h e s pri nt s t o c o n e 2. A s t h e c o n e is
re a c h e d, t h e at hl et e dr o ps d o w n i nt o a g o o d at hl eti c p ositi o n, m a k es a s h ar p l at er al
c ut ( b a n d c ), a n d s pri nt s p ast c o n e 3. T his drill s h o ul d b e p erf or m e d i n b ot h dir e cti o ns
f or a n e q u al n u m b er of r e p etiti o ns.
1 0 y ar d s
1
2
1 0 y ar d s
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Account: s1136447
D e v el o pi n g A gilit y a n d Q ui c k n es s
L Drill
T h e p ur p os e of t his drill is t o m ai nt ai n
s p ort-s p e cifi c b al a n c e a n d t h e a bilit y
t o a c c el er at e d uri n g q ui c k dir e cti o n al
c h a n g es. T hr e e c o n es ar e s et u p i n a n
L s h a p e 1 0 y ar ds ( 9. 1 m) a p art. T h e
at hl et e st art s o ut si d e of c o n e 1 a n d,
o n a c u e, s pri nt s fr o m c o n e 1 t o c o n e
2 a n d dr o p s d o w n i nt o a n at hl eti c
p ositi o n b y sl o wi n g d o w n, l o w eri n g
t h e c e nt er of gr a vit y, a n d s q u ari n g u p
t h e f e et. T h e at hl et e t h e n p erf or ms a
s h ar p 9 0- d e gr e e c ut a n d a c c el er at es t o
c o n e 3. H e or s h e m a k es a 1 8 0- d e gr e e
t ur n ar o u n d c o n e 3 usi n g s h ort, c h o p p y
st e ps a n d t h e n a c c el er at es b a c k t o c o n e
2. T h e at hl et e m a k e s a n ot h er s h ar p
9 0- d e gr e e c ut a n d s pri nts b a c k t o c o n e
1. T his drill c a n als o b e s et u p t o b e
p erf or m e d i n t h e o p p osit e dir e cti o n.
1 0 y ar d s
1
2
1 0 y ar d s
3
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T Drill
2
3
1
1 0 y ar d s
5 y ar d s
T hr e e c o n es ar e s et u p i n a str ai g ht li n e,
wit h e a c h c o n e 5 y ar ds ( 4. 6 m) fr o m t h e
n e xt. T h es e ar e c o n es 2, 3, a n d 4. A
f o urt h c o n e ( c o n e 1) is pl a c e d p er p e ndi c ul ar t o c o n e 3, a b o ut 1 0 y ar ds ( 9. 1
m ) a w a y. ( Alt h o u g h t his drill t e c h ni c all y
us es f o ur c o n es, it fit s wit h t h e t hr e ec o n e drills b e c a us e t h e first c o n e is us e d
o nl y as a st arti n g p oi nt.) T h e r es ulti n g
T p att er n is c o m m o nl y us e d t o d e v el o p
r a pi d a c c el er ati o n, d e c el er ati o n, a n d
e x pl osi v e C O D. St arti n g at c o n e 1, t h e
at hl et e s pri nt s t o c o n e 3, c ut s l eft, a n d
t h e n s pri nt s t o c o n e 2. Usi n g s h ort,
c h o p p y st e ps, t h e at hl et e p erf or ms a
1 8 0- d e gr e e t ur n ar o u n d c o n e 2, a n d
t h e n s pri nt s t o c o n e 4. H e or s h e t h e n
p erf or ms a 1 8 0- d e gr e e t ur n ar o u n d
c o n e 4, s pri nts b a c k t o c o n e 3, c uts l eft,
a n d t h e n a c c el er at es p ast t h e c o n e 1.
5 y ar d s
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Account: s1136447
F o ur- C o n e Drill s
As at hl et es a d v a n c e i n t h eir pr o gr essi o ns, t h e y s h o ul d a d d a v ari et y of m o v e m e nt p att er ns, i n cl u di n g f or w ar d, b a c k w ar d, a n d l at er al m o v e m e nts, as w ell
as diff er e nt a n gl es, s u c h as a 4 5- d e gr e e l at er al dr o p (i. e., a b a c k w ar d zi g z a g
st e p). A d di n g c o n es i n cr e as es t h e c o m pl e xit y of t h e drills a n d r e q uir es m or e
m o bilit y a n d b o d y c o ntr ol, si n c e at hl et es m o v e i n m ulti pl e dir e cti o ns a n d
a c c el er at e a n d d e c el er at e i n diff er e nt p att er ns. T h e f oll o wi n g drills r e q uir e
f o ur c o n es s et u p i n a s q u ar e. E a c h si d e of t h e s q u ar e s h o ul d b e 1 0 t o 1 5
y ar ds ( 9. 1- 1 3. 7 m) l o n g.
S q u ar e R u n
T h e at hl et e st art s i n a n at hl eti c p ositi o n o ut si d e of c o n e 1, wit h t h e hi ps, s h o ul d ers, a n d
t ors o p er p e n di c ul ar t o t h e c o n e. W h e n r e a d y, or o n a c u e, h e or s h e s pri nt s t o c o n e
2, r et ur ns t o a n at hl eti c p ositi o n, m a k es a 9 0- d e gr e e c ut, a n d t h e n s pri nt s t o c o n e 3.
T h e at hl et e c o nti n u es t his p att er n ar o u n d all of t h e c o n es u ntil r e a c hi n g c o n e 1 a g ai n.
T his drill s h o ul d b e r u n b ot h cl o c k wis e a n d c o u nt er cl o c k wis e. T h e at hl et e c a n als o r u n
b a c k w ar d or s h uffl e l at er all y t hr o u g h t h e c o n es.
2
3
1
4
1 0 – 1 5 y ar d s
F o ur C or n er s Drill
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T h e at hl et e st art s i n a n at hl eti c p ositi o n o ut si d e of c o n e 1, wit h t h e hi ps, s h o ul d ers, a n d
t ors o p er p e n di c ul ar t o it. W h e n r e a d y, or o n a c u e, h e or s h e s pri nt s t o c o n e 2, s h uffl es
t o c o n e 3, b a c k p e d als t o c o n e 4, a n d fi n all y s h uffl es b a c k t o c o n e 1 t o fi nis h t h e drill.
2
3
1
4
1 0 – 1 5 y ar d s
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applicable copyright law.
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E 7 3 5 4/ N C S A/ T F 0 6. 3 4/ 6 0 9 7 4 8/ m h- R 1
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Account: s1136447
D e v el o pi n g A gilit y a n d Q ui c k n es s
B e ar Cr a wl a n d B a c k p e d al Drill
T his drill us es a p att er n si mil ar t o t h at of t h e f o ur c or n ers drill, b ut a b e ar cr a wl r e pl a c es
t h e s h uffl e (a ). T h e at hl et e st art s i n a n at hl eti c p ositi o n o ut si d e of c o n e 1, wit h t h e hi ps,
s h o ul d ers, a n d t ors o p er p e n di c ul ar t o it. W h e n r e a d y, or o n a c u e, h e or s h e s pri nt s t o
c o n e 2, t ur ns t o f a c e c o n e 3, ass u m es a b e ar- cr a wl p ositi o n ( b ), a n d cr a wls t o c o n e 3.
At c o n e 3, t h e at hl et e st a n ds u p as q ui c kl y as p ossi bl e, f a c es a w a y fr o m c o n e 4, a n d
t h e n b a c k p e d als t o c o n e 4. H er e, t h e at hl et e t ur ns t o f a c e c o n e 1, r et ur ns t o t h e gr o u n d,
a n d b e ar cr a wls b a c k t o c o n e 1.
2
3
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4
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b
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V ari ati o n
T his drill c a n b e p erf or m e d usi n g a v ari et y of m o v e m e nt p att er ns ( e. g., s h uffl e, s pri nt,
or c ari o c a). A d diti o n all y, b e ar cr a wls c a n b e p erf or m e d m o vi n g f or w ar d, l at er all y ( w hil e
c o nti n ui n g t o f a c e f or w ar d), b a c k w ar d, or usi n g a c o m bi n ati o n of t h es e m o v e m e nt s.
X Drill
T h e at hl et e st art s i n a n at hl eti c p ositi o n o ut si d e of c o n e 1, wit h t h e hi ps, s h o ul d ers,
a n d t ors o p er p e n di c ul ar t o it. W h e n r e a d y, or o n a c u e, h e or s h e s pri nt s t o c o n e 2,
b a c k p e d als ar o u n d it, a n d c o nti n u es t o b a c k p e d al di a g o n all y t o c o n e 4. At c o n e 4, t h e
at hl et e pl a nt s, t ur ns, a n d s pri nt s ar o u n d it, a n d t h e n r u ns f or w ar d t o c o n e 3. At c o n e
3, t h e at hl et e b a c k p e d als ar o u n d it a n d c o nti n u es t o b a c k p e d al di a g o n all y t o c o n e 1
t o fi nis h t h e drill. T h e m o v e m e nt p att er n i n t his drill c a n b e v ari e d b y st arti n g wit h a
s pri nt a n d t h e n p erf or mi n g a s h uffl e.
2
3
1
4
1 0 – 1 5 y ar d s
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Z Drill
1
2
3
4
1 0 – 1 5 y ar d s
T h e at hl et e st art s i n a n at hl eti c p ositi o n o ut si d e of c o n e 1 f a ci n g c o n e 2. W h e n r e a d y, or
o n a c u e, h e or s h e s pri nt s t o c o n e 2, m a k es
a dr o p c ut t o w ar d c o n e 3, a n d t h e n s pri nt s t o
c o n e 3. At c o n e 3, t h e at hl et e m a k es a fi n al
c ut t o w ar d c o n e 4, a n d t h e n s pri nt s t o c o n e 4.
E 7 3 5 4/ N C S A/ T F 0 6. 3 7/ 6 0 9 7 5 2/ m h- R 2
Fi v e- C o n e Drill s
Fi v e- c o n e drills o n c e a g ai n a d d m or e m ar k ers, i n cr e asi n g t h e c o m pl e xit y of
m o v e m e nt, t h e d e m a n ds o n b o d y p ositi o n, pr o p er a gilit y f or m, a n d t e c h ni q u e.
T h e drills i n t his s e cti o n r e q uir e f o ur c o n es s et u p i n a s q u ar e wit h o n e c o n e
i n t h e c e nt er. T h e c o n es ar o u n d t h e p eri m et er ar e n u m b er e d 1 t hr o u g h 4,
a n d c o n e 5 is i n t h e mi d dl e. T h e si d es of t h e s q u ar e s h o ul d b e 1 0 t o 1 5 y ar ds
( 9. 1- 1 3. 7 m) l o n g.
M Drill
T h e at hl et e st art s i n a n at hl eti c p ositi o n o ut si d e of c o n e 1, wit h t h e hi ps, s h o ul d ers,
a n d t ors o p er p e n di c ul ar t o it. W h e n r e a d y, or o n a c u e, h e or s h e s pri nt s t o c o n e 2.
Aft er r e a c hi n g it, t h e at hl et e r et ur ns t o a n at hl eti c p ositi o n a n d pl a nt s t h e o ut si d e f o ot
t o c h a n g e dir e cti o n as t h e c o n e is p ass e d. Fr o m c o n e 2, t h e at hl et e s h uffl es di a g o n all y
t o c o n e 5, t h e n r et ur ns t o a n at hl eti c p ositi o n, pl a nt s o n e f o ot, a n d t h e n s pri nt s t o
c o n e 3. Aft er r e a c hi n g it, t h e at hl et e r et ur ns t o a n at hl eti c p ositi o n, pl a nt s t h e o ut si d e
f o ot, a n d t h e n b a c k p e d als t o c o n e 4. Aft er p assi n g it, t h e at hl et e pl a nt s t h e o ut si d e
f o ot, a n d t h e n s h uffl es l at er all y b a c k t o c o n e 1. T his drill s h o ul d b e p erf or m e d i n b ot h
dir e cti o ns t o e ns ur e b al a n c e d tr ai ni n g.
2
3
1 0 – 1 5 y ar d s
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applicable copyright law.
C h a n g e of Dir e cti o n S p e e d Drills ■ 1 2 7
5
1
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Account: s1136447
D e v el o pi n g A gilit y a n d Q ui c k n es s
St ar Drill
T h e at hl et e st a n ds o ut si d e of c o n e 1, f a ci n g t h e c e nt er
of t h e b o x ( a n d c o nti n ui n g t o d o s o t hr o u g h o ut t h e
drill). O n a c u e, t h e at hl et e s pri nts di a g o n all y t o c o n e 5,
b a c k p e d als b a c k t o c o n e 1, a n d t h e n s h uffl es t o c o n e
2. At c o n e 2, t h e at hl et e t ur ns a n d s pri nt s di a g o n all y
t o c o n e 5, b a c k p e d als t o c o n e 2, a n d t h e n s h uffl es t o
c o n e 3. N e xt, h e or s h e s pri nt s di a g o n all y t o c o n e 5,
b a c k p e d als t o c o n e 3, a n d t h e n s h uffl es t o c o n e 4. At
c o n e 4, t h e at hl et e t ur ns, s pri nt s di a g o n all y t o c o n e 5,
a n d t h e n b a c k p e d als t o c o n e 4. T o fi nis h t h e drill, t h e
at hl et e s h uffl es fr o m c o n e 4 t o c o n e 1. T h e at hl et e
s h o ul d p erf or m t his drill i n t h e o p p osit e dir e cti o n a n d
c h a n g e t h e m o v e m e nt p att er n.
2
3
1 0 – 1 5 y ar d s
5
1
4
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St ar Drill wit h B e ar Cr a wl
T his v ari ati o n of t h e st ar drill d e v el o ps t ot al- b o d y
2
3
a gilit y. T h e at hl et e st a n ds i n a n at hl eti c p ositi o n at
c o n e 1 f a ci n g t h e c e nt er of t h e b o x. O n a c u e, h e or
s h e s pri nt s di a g o n all y t o c o n e 5 a n d t h e n b e ar cr a wls
5
b a c k t o c o n e 1. T h e at hl et e t h e n st a n ds a n d s h uffl es
t o c o n e 2 w hil e f a ci n g t h e c e nt er of t h e b o x. At c o n e
2, h e or s h e t ur ns a n d s pri nt s di a g o n all y t o c o n e 5
a n d t h e n b e ar cr a wls b a c k t o c o n e 2. N e xt, t h e at hl et e
1
4
st a n ds a n d s h uffl es t o c o n e 3 w hil e f a ci n g t h e c e nt er,
s pri nt s di a g o n all y t o c o n e 5, b e ar cr a wls b a c k t o c o n e
3, a n d r et ur ns t o a st a n di n g p ositi o n t o s h uffl e t o c o n e 4 ( w hil e f a ci n g t h e c e nt er of t h e
E 7 3 5 4/ N C S A/ T F 0 6. 4 0/ 6 0 9 7 5 5/ m h- R 1
b o x). T h e n t h e at hl et e t ur ns a n d s pri nt s di a g o n all y t o c o n e 5, b e ar cr a wls b a c k t o c o n e
4, a n d fi nis h es t h e drill b y st a n di n g a g ai n a n d s h uffli n g t o c o n e 1. T h e at hl et e s h o ul d
r e v ers e t h e dir e cti o n t o c h a n g e s h uffl e a n d m o v e m e nt p att er ns.
1 0 – 1 5 y ar d s
B utt erfl y Drill
T h e at hl et e st a n ds i n a n at hl eti c p ositi o n at c o n e 1,
f a ci n g t h e c e nt er of t h e b o x. O n a c u e, h e or s h e s pri nts
di a g o n all y t o c o n e 5 a n d s h uffl es ar o u n d c o n e 2, l e a d i n g wit h t h e l eft l e g. T h e at hl et e s pri nt s t o c o n e 2 a n d
th e n c o nti n u es s pri nti n g t o c o n e 5. N e xt, t h e at hl et e
s h uffl es t o c o n e 3, a g ai n l e a di n g wit h t h e l eft l e g, a n d
t h e n s pri nt s ar o u n d c o n e 3 a n d c o nti n u es t o c o n e 5.
T h e at hl et e t h e n s h uffl es wit h t h e l eft l e a d l e g t o c o n e
4 a n d s pri nt s ar o u n d it a n d b a c k t o c o n e 5. T o fi nis h
t h e drill, t h e at hl et e s h uffl es b a c k t o c o n e 1 (st art),
l e a di n g wit h t h e l eft l e g. T h e at hl et e s h o ul d r e p e at
t his drill, l e a di n g wit h t h e ot h er l e g o n t h e s h uffl es.
2
3
1 0 – 1 5 y ar d s
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Account: s1136447
H o ur gl a s s Drill
T h e at hl et e st art s i n a n at hl eti c p ositi o n at c o n e 1, f a ci n g t h e c e nt er of t h e b o x ( a ). O n
a c u e, h e or s h e c ari o c as (l e a di n g wit h t h e ri g ht l e g) t o c o n e 4. At c o n e 4, t h e at hl et e
s pri nt s di a g o n all y t o c o n e 5 a n d t h e n t ur ns a n d b a c k p e d als di a g o n all y t o c o n e 3. N e xt,
h e or s h e s h uffl es t o c o n e 2, l e a di n g wit h t h e ri g ht l e g a n d f a ci n g t h e c e nt er of t h e
b o x a n d t h e n s pri nt s t o c o n e 5. At c o n e 5, t h e at hl et e s h uffl es (l e a di n g wit h t h e l eft
l e g) t o c o n e 3 (b ), s pri nt s b a c k t o c o n e 5, s h uffl es (l e a di n g wit h t h e l eft l e g) t o c o n e 4,
a n d t h e n s pri nt s b a c k t o c o n e 5. T o fi nis h t h e drill, t h e at hl et e s h uffl es, l e a di n g wit h
t h e l eft l e g, t o c o n e 1. T o alt er t h e p att er n, t h e at hl et e m a y c h a n g e t h e l e a d l e g o n t h e
s h uffl es a n d r e pl a c e t h e s pri nti n g t o c o n e 5 wit h b a c k p e d ali n g.
2
3
1 0 – 1 5 y ar d s
5
1
2
3
1 0 – 1 5 y ar d s
5
1
4
4
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b
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Att a c k a n d R etr e at Drill
F or t his fi v e- c o n e drill, t h e 5- y ar d ( 4. 6 m)
5 y ar d s
mi d w a y p oi nt b et w e e n e a c h p air of o ut si d e
2
3
c o n es n e e ds t o b e m ar k e d. T h e at hl et e st arts i n
a n at hl eti c p ositi o n o ut si d e c o n e 1. O n a c u e,
t h e at hl et e f a c es o ut si d e t h e b o x a n d s h uffl es
5 y ar ds ( 4. 6 m) t o w ar d c o n e 2. At t h e 5- y ar d
5
5
( 4. 6 m) m ar k, h e or s h e pl a nt s o n e f o ot a n d
y ar d s
s pri nt s t o c o n e 5 a n d t h e n r et ur ns t o t h e s a m e
5- y ar d ( 4. 6 m) m ar k b y b a c k p e d ali n g. T h e n
t h e at hl et e c o nti n u es t o f a c e i nsi d e t h e b o x
1
4
a n d s h uffl es t o c o n e 2, f a c es o ut si d e t h e b o x,
s h uffl es t o t h e 5- y ar d ( 4. 6 m) m ar k b et w e e n
c o n es 2 a n d 3, pl a nt s o n e f o ot, s pri nt s t o c o n e
9/ im h5, a n d t h e n b a c k p e d als b a c k t o t h e 5- y ar d ( 4. 6 m) mE ar7 3k.5 4/T Nh eC SatA/ hlT Fet0 e6. t4 h3/e6n0 f9 a7 c5 es
nsiR d1 e
t h e b o x a n d s h uffl es t o c o n e 3, t ur ns t o f a c e o ut si d e t h e b o x, s h uffl es t o t h e 5- y ar d
( 4. 6 m) m ar k b et w e e n c o n es 3 a n d 4, pl a nt s o n e f o ot, s pri nt s t o c o n e 5, b a c k p e d als
b a c k t o t h e 5- y ar d ( 4. 6 m) m ar k, a n d t h e n f a c es i nsi d e t h e b o x w hil e s h uffli n g t o c o n e
4. At c o n e 4, t h e at hl et e f a c es o ut si d e t h e b o x a n d s h uffl es t o t h e 5- y ar d ( 4. 6 m) m ar k
b et w e e n c o n es 1 a n d 4, pl a nt s o n e f o ot, s pri nt s t o c o n e 5, a n d b a c k p e d als b a c k t o
t h e 5- y ar d ( 4. 6 m) m ar k. T o fi nis h t h e drill, t h e at hl et e f a c es i nsi d e t h e b o x a n d s h uffl es
p ast c o n e 1.
1 0 y ar d s
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C h a n g e of Dir e cti o n S p e e d Drills ■ 1 2 9
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D e v el o pi n g A gilit y a n d Q ui c k n es s
Drill s Wit h Si x or M or e C o n e s
Drills c a n c o nti n u e t o b e m a d e m or e c o m pl e x b y usi n g m or e c o n es a n d
r e q uiri n g t h e at hl et e t o m o v e t o a n d ar o u n d t h e m usi n g a v ari et y of f o ot w or k
c o m bi n ati o ns a n d b o d y p ositi o ns. Oft e n, drills wit h si x or m or e c o n es r e q uir e
a l ar g er ar e a f or s et u p.
Pr o- A gilit y R a c e
T his t est v ari ati o n all o ws at hl et es t o c o m p et e wit h o n e a n ot h er b y si m pl y s etti n g u p
a n ot h er s et of c o n es a n d h a vi n g t h e at hl et es f a c e o n e a n ot h er. T his p art n er drill is s et
u p i n t h e s a m e m a n n er as t h e pr o- a gilit y s h uttl e (s e e p a g e 8 7 ); h o w e v er t w o r o ws
of t hr e e c o n es ar e s et u p a b o ut 3 y ar ds ( 2. 7 m) a p art fr o m e a c h ot h er. O n a c u e, o n e
at hl et e will p erf or m t h e pr o- a gilit y s h uttl e i n t h e tr a diti o n al m a n n er b y st arti n g t o t h e
ri g ht, w hil e t h e ot h er at hl et e will st art b y s pri nti n g t o t h e l eft. T h e at hl et es will c o m pl et e
t h e drill as q ui c kl y as p ossi bl e i n a n att e m pt t o b e at t h eir o p p o n e nt.
2
5 y ar d s
At hl et e 2
1
5 y ar d s
3
3 y ar d s
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130 ■
At hl et e 1
3
1
2
E 7 3 5 4/ N C S A/ T F 0 6. 4 4/ 6 0 9 7 6 0/ m h- R 2
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S Drill
T w o li n es of c o n es ar e s et u p i n a zi g z a g
or offs et p att er n wit h 4 c o n es i n o n e
li n e a n d 3 c o n es i n a s e c o n d li n e t h at
is 1 0 y ar ds ( 9. 1 m) a w a y fr o m t h e first
li n e. Wit hi n e a c h li n e, t h e c o n es ar e 3
y ar ds ( 2. 7 m) a p art. T h e at hl et e b e gi ns
b y st a n di n g f a ci n g c o n e 1 (t h e fir st
c o n e i n t h e first r o w of c o n es). O n a
c u e, t h e at hl et e t ur ns t o w ar d c o n e 2
a n d s pri nt s t o t h e l eft si d e of c o n e 2,
c utti n g cl o c k wis e ar o u n d it, a n d t h e n
s pri nt s t o w ar d t h e ri g ht si d e of c o n e
3, c utti n g c o u nt er cl o c k wis e ar o u n d it.
T h e at hl et e c o nti n u es t o s pri nt t o w ar d
e a c h c o n e; c utti n g cl o c k wis e ar o u n d
t h e s e c o n d li n e of c o n es a n d c utti n g
c o u nt er cl o c k wis e ar o u n d t h e first li n e
of c o n es u ntil t h e at hl et e p ass es c o n e 7.
Fi ni s h
7
6
5
4
3 y ar d s
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applicable copyright law.
C h a n g e of Dir e cti o n S p e e d Drills ■ 1 3 1
3
2
1
St art
1 0 y ar d s
E 7 3 5 4/ N C S A/ T F 0 6. 4 5/ 6 0 9 7 6 1/ m h- R 1
S n a k e Drill
A str ai g ht li n e of si x c o n es is s et u p, s p a c e d 2 t o 3 y ar ds ( 1. 8- 2. 7 m) a p art. T h e at hl et e
b e gi ns b y st a n di n g t o t h e l eft of c o n e 1 (f a ci n g t h e li n e of c o n es) a n d, o n a c u e, s pri nt s
t o t h e ri g ht of c o n e 2, t o t h e l eft of c o n e 3, t o t h e ri g ht of c o n e 4, t o t h e l eft of c o n e
5, a n d t o t h e ri g ht of c o n e 6. At c o n e 6, t h e at hl et e c o nti n u es ar o u n d it u ntil h e or s h e
is f a ci n g t h e li n e of c o n es at w hi c h ti m e t h e at hl et e s pri nt s ( w e a v es) b a c k t hr o u g h t h e
c o n es. T h e drill is c o m pl et e w h e n t h e at hl et e r u ns p ast c o n e 1.
St art
2- 3 y ar d s
E 7 3 5 4/ N C S A/ T F 0 6. 4 6/ 6 0 9 7 6 2/ m h- R 2
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applicable copyright law.
T his p a g e i nt e nti o n all y l eft bl a n k.
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applicable copyright law.
C H APTER
7
Q ui c k n ess Drills
J a y D a w es
F or at hl et es t o e x c el i n t h eir s p ort, s u p eri or m o v e m e nt a biliti es ar e n ot e n o u g h.
M a n y c o a c h es h a v e wit n ess e d at hl et es w h o ar e b ot h f ast a n d a gil e w h e n p er f or mi n g c h a n g e of dir e cti o n ( C O D) s p e e d drills y et f ail t o a c hi e v e t h eir tr u e
p ot e nti al b e c a us e t h e y h a v e p o or d e cisi o n- m a ki n g s kills. T h us, t o o pti mi z e
p erf or m a n c e at hl et es s h o ul d tr ai n t h eir p er c e pt u al a n d d e cisi o n- m a ki n g
a bilit y as w ell as t h eir p h ysi c al s kills.
C h a pt er 6 i n cl u d es a wi d e v ari et y of drills d esi g n e d t o i m pr o v e a n at h l et e’s g e n er al at hl eti cis m a n d a bilit y t o c h a n g e dir e cti o n. Usi n g t h es e drills
as p art of a c o m pr e h e nsi v e a gilit y a n d q ui c k n ess pr o gr a m is p ar a m o u nt f or
d e v el o pi n g pr o p er m o v e m e nt t e c h ni q u e, c o or di n ati o n, d y n a mi c b al a n c e a n d
b o d y c o ntr ol. H o w e v er, si n c e m ost s p orts o c c ur i n a n e v er- c h a n gi n g a n d
oft e n c h a oti c e n vir o n m e nt, i n c or p or ati n g s p ort-s p e cifi c drills t h at r e q uir e
b ot h p er c e pt u al a n d d e cisi o n- m a ki n g s kills m a y b ett er pr e p ar e at hl et es f or
c o m p etiti o n. T h es e drills ar e c o m m o nl y r ef err e d t o as o pe n agilit y, q uic k ness ,
or re acti o n ar y drills ( 1, 3, 7). F or t h e p ur p os e of t his c h a pt er, t h es e t er ms will
b e us e d i nt er c h a n g e a bl y.
O p e n a gilit y drills s h o ul d b e i n c or p or at e d i n s u c h a w a y as t o h el p bri d g e
t h e g a p b et w e e n pr a cti c e a n d c o m p etiti o n. T h es e drills r e q uir e t h e at hl et e t o
a nti ci p at e, r e a d, a n d r es p o n d t o v ari o us e n vir o n m e nt al sti m uli a n d s el e ct t h e
c orr e ct m o v e m e nt p att er ns t o p erf or m t h e t as k a c c ur at el y a n d effi ci e ntl y ( 3,
8). T h e p ur p os e of t his c h a pt er is t o h el p t h e c o a c h a n d t h e at hl et e u n d erst a n d
h o w t h e y c a n a d a pt cl os e d a gilit y drills t o m a k e t h e m m or e r e a cti o n ar y. T h e
c h a pt er will als o pr es e nt s e v er al o p e n a gilit y drills t o pr o vi d e r e a d ers wit h
a v ari et y of drills t h at c a n b e e asil y us e d or m o difi e d t o m e et t h e n e e ds of a
p arti c ul ar s p ort.
133
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134 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
C H A N G E O F DI R E C TI O N S P E E D
D RI L L A D A P T A TI O N
Aft er at hl et es b e c o m e pr ofi ci e nt at p erf or mi n g b asi c C O D s p e e d drills, t h e y
ar e r e a d y t o pr o gr ess t o t h os e t h at ar e m or e c h a oti c a n d u n pr e di ct a bl e, si mil ar
t o w h at t h e y will e x p eri e n c e i n t h eir s p orts. Wit h a f e w s m all a d a pt ati o ns,
virt u all y a n y C O D s p e e d drill c a n b e m o difi e d t o e n h a n c e a n at hl et e’s c o g niti v e
a n d d e cisi o n- m a ki n g s kills. T h e f oll o wi n g ar e e x a m pl es of w a ys t o pr o gr ess
m a n y of t h e C O D s p e e d drills i n c h a pt er 6 t o b e r e a cti v e ( q ui c k n ess) drills b y
i n c or p or ati n g t e m p or al (ti m e), s p ati al (s p a c e), a n d u ni v ers al ( b ot h t e m p or al
a n d s p ati al) c o nstr ai nts. T his c a n b e d o n e b y a d di n g a v ari et y of a u dit or y,
vis u al, a n d mi x e d c u es t o C O D s p e e d drills.
A u dit or y c u e s . T h e c o a c h m a y p eri o di c all y gi v e a n a u dit or y (s o u n d),
c u e, s u c h as s witc h, c h a nge, or st o p, w hil e t h e at hl et e is p erf or mi n g t h e
drill. At t his c u e, t h e at hl et e s h o ul d i m m e di at el y a n d a c c ur at el y r es p o n d
t o t h e c o a c h’s c o m m a n d. F or i nst a n c e, w hil e a n at hl et e is r u n ni n g
f or w ar d, t h e c o a c h gi v es t h e b ac k c o m m a n d. T h e at hl et e r es p o n ds b y
i m m e di at el y d e c el er ati n g a n d b a c k p e d ali n g t o w ar d t h e st arti n g li n e.
A d diti o n al a u dit or y c u es a n d distr acters (i. e., i nf or m ati o n i n w hi c h n o
r es p o ns e is w arr a nt e d) m a y b e a d d e d t o a gilit y drills t o h el p t h e at hl et e
f o c us o n t as k-r el e v a nt a u dit or y i nf or m ati o n. F or e x a m pl e, a f o ot b all
c o a c h mi g ht us e a s n a p c o u nt t o si g n al t h e b e gi n ni n g of a drill. K e e p i n
mi n d t h at r e a cti o n ti m e is t y pi c all y d el a y e d w h e n m or e a u dit or y c u es
ar e a d d e d, b e c a us e t h e at hl et es m ust d e ci p h er a m o n g a n d r es p o n d t o
m ulti pl e sti m uli. F or t his r e as o n, c o a c h es s h o ul d li mit p ossi bl e r es p o ns e
c u es a n d distr a ct ers t o t w o or t hr e e o pti o ns.
f Vi s u al c u e s . D uri n g c o m p etiti o n, at hl et es m ust c o nst a ntl y s c a n t h e
fi el d f or t e a m m at es, o p p o n e nts, a b all or p u c k, a r ef er e e, or a c o a c h’s
si g n als fr o m t h e si d eli n es. F or t his r e as o n, i n c or p or ati n g diff er e nt t y p es
of vis u al sti m uli a n d c u es m a y h el p at hl et es i d e ntif y t as k-r el e v a nt g a m e
c u es m or e q ui c kl y d uri n g c o m p etiti o n. T h es e c u es m a y b e as si m pl e
as a c o a c h or t e a m m at e p oi nti n g t o a m ar k er t o pr o m pt a n i m m e di at e
c h a n g e i n dir e cti o n or a si g n al f or t h e at hl et e t o s pri nt f or w ar d a n d c at c h
a dr o p p e d b all. T h e y m a y als o b e as c o m pl e x as r e a di n g a n o p p o n e nt’s
m o v e m e nts a n d r es p o n di n g a c c or di n gl y.
f Mi x e d c u e s . B ot h a u dit or y a n d vis u al c u es m a y b e c o m bi n e d t o c h all e n g e e v e n t h e m ost a d v a n c e d at hl et es. F or e x a m pl e, a f o ot b all at hl et e
r a n d o ml y t oss es a b all t o t h e ri g ht or l eft si d e of a t e a m m at e r u n ni n g
f or w ar d. As s o o n as t h e r u n n er c at c h es t h e b all, t h e c o a c h c alls o ut a
n u m b er b et w e e n 1 a n d 3. E a c h n u m b er c orr es p o n ds t o a c o n e. Aft er
f f
f
f
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Q ui c k n ess Drills ■ 1 3 5
c at c hi n g t h e b all, t h e at hl et e r u ns t o t h e s p e cifi e d c o n e t o c o m pl et e
t h e drill. I niti all y, t h e r u n n er m ust vis u all y tr a c k t h e tr aj e ct or y of t h e
b all i n or d er t o r e c ei v e it. N e xt, t h e at hl et e m ust list e n f or t h e c o a c h’s
a u dit or y c u e t o k n o w w h er e t o r u n t o c o m pl et e t h e drill or pl a y.
B y i n cl u di n g t h es e diff er e nt t y p es of sti m uli wit hi n b asi c C O D s p e e d
drills t h e at hl et e c a n st art d e v el o pi n g t h e t ar g et e d r e a cti o n ar y s kills n e e d e d
t o e n h a n c e o n-fi el d p erf or m a n c e. As wit h a n y drill, t h e m or e c o nt e xt u all y
s p e cifi c it is, t h e gr e at er t h e li k eli h o o d t h e at hl et e will b e a bl e t o a p pl y it i n
a g a m e or pr a cti c e sit u ati o n. F or e x a m pl e, t h er e ar e n u m er o us pr o d u cts t h at
us e li g ht s yst e ms t h at pr o vi d e a g e n eri c r e a cti o n ar y sti m ul us f or at hl et es t o
r es p o n d t o. Ty pi c all y, t h es e s yst e ms h a v e s e v er al dis pl a ys t h at will r a n d o ml y
li g ht u p, si g n ali n g t h e at hl et e t o r es p o n d i n a c ert ai n w a y. T h es e t y p es of
s yst e ms m a y h el p a n at hl et e d e v el o p g e n er al r e a cti o n ar y a n d vis u al s kills, b ut
si n c e t h e y d o n ot pr o vi d e a c o nt e xt u all y s p e cifi c sti m ul us (e. g., m o v e m e nt of
ot h er pl a y ers or b all m o v e m e nt) t h eir tr a nsf er a bilit y t o c o m p etiti v e sit u ati o ns
is q u esti o n a bl e ( 5, 6, 1 0). O n c e at hl et es c o nsist e ntl y d e m o nstr at e g o o d b o d y
c o ntr ol a n d t e c h ni q u e, t h e y c a n us e t h es e drills i n a c o m pr e h e nsi v e a gili t y-tr ai ni n g pr o gr a m t o i m pr o v e t h eir r e a cti o n ti m e. T his s ort of pr o gr a m m a y
h el p at hl et es p erf or m s p ort-s p e cifi c t as ks d uri n g c o m p etiti o n m or e q ui c kl y
b e c a us e t h e y h a v e d e v el o p e d b ett er vis u al s e ar c h p att er ns, a nti ci p ati o n, a n d
s p e e d of r e c o g niti o n ( 2, 8, 9).
Ta bl e 7. 1 pr o vi d es a list of t h e q ui c k n ess drills a n d g a m es i n cl u d e d i n t his
c h a pt er.
T a bl e 7. 1
Q ui c k n ess Drills a n d G a m es
D rill n a m e
P a g e n u m b er
Q UI C K N E S S D RI L L S
S hift s pri nt s
13 6
R e a cti v e s pri nt t o b a c k p e d al drill
137
W a v e drill
137
S h uffl e r e a cti o n b all drill
137
B all dr o ps drill
13 8
S h uffl e a n d f or w ar d s pri nt r e a cti o n b all drill
13 9
Tri a n gl e drill
13 9
Q ui c k n es s b o x
14 0
R e a cti v e Y drill
141
N u m b er drill
142
G et u p a n d g o
143
S h a d o w drill
14 4
( c o nti n u e d)
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136 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
T a bl e 7. 1
Q ui c k n es s Drills a n d G a m es ( c o nti n u e d)
D rill n a m e
P a g e n u m b er
Q UI C K N E S S D RI L L S
C o v er a g e drill
145
G a p drill
145
C o nt ai n m e nt drill
14 6
G A M E S F O R I M P R O VI N G Q UI C K N E S S
R e d li g ht, gr e e n li g ht
147
K nee tag
14 8
H e a ds or t ails
149
S h ar k s a n d mi n n o w s
15 0
E v er y b o d y is “it ”
15 0
T w e nt y- o n e
151
T e a m k e e p- a w a y
151
Ulti m at e
152
Q UI C K N E S S D RI L L S
T his s e cti o n pr es e nts s e v er al s a m pl e a gilit y a n d q ui c k n ess drills. As pr e vi o usl y m e nti o n e d, t h e o nl y li mit t o w h at t y p es of drills c a n b e us e d ar e t h e
c o a c h’s i m a gi n ati o n. T h e b asi c r e a cti v e c o n c e pts dis c uss e d i n t h es e drills c a n
b e e asil y a d a pt e d t o m e et t h e s p e cifi c n e e ds of t h e at hl et e, t h e s p ort, a n d t h e
tr ai ni n g e n vir o n m e nt.
S hift S pri nt s
T his drill d e v el o ps first-st e p q ui c k n ess a n d i m pr o v es t h e a bilit y t o a c c el er at e a n d d e c el er at e. T h e at hl et e st art s at o n e of t w o c o n es pl a c e d 2 0 y ar ds ( 1 8. 3 m) a p art. O n t h e
c o a c h’s g o si g n al, t h e at hl et e b e gi ns j o g gi n g b a c k a n d f ort h b et w e e n t h e t w o c o n es
at a n i nt e nsit y of a b o ut 6 0 %. W h e n t h e c o a c h c alls t w o, t h e at hl et e s p e e ds u p t o
a p pr o xi m at el y 7 5 t o 8 0 % of f ull s p e e d. W h e n t h e c o a c h c alls t hr e e, t h e at hl et e r u ns
b et w e e n t h e c o n es at f ull s p e e d. T h e at hl et e s h o ul d c o nti n u e r u n ni n g b et w e e n t h e
c o n es f or t h e e ntir e d ur ati o n of t h e drill ( 2 5- 3 0 s e c o n ds).
T o e ns ur e t h at t h e at hl et e d o es n ot a nti ci p at e a s p e cifi c s p e e d, t h e c o a c h s h o ul d
c all o ut si g n als r a n d o ml y, mi xi n g it u p r at h er t h a n r e p e at e dl y pr o gr essi n g t hr o u g h t h e
s p e e ds i n t h e s a m e or d er. F or e x a m pl e, t h e c o a c h m a y g o fr o m 1 t o 3, f oll o w e d b y
2, or fr o m 2 t o 1 t o 3. T his k e e ps t h e drill u n pr e di ct a bl e, f or ci n g t h e at hl et e t o f o c us
i nt e ntl y o n t h e c o a c h’s v oi c e a n d t h e a u dit or y c u es b ei n g pr o vi d e d.
1
2 0 y ar d s
2
E 7 3 5 4/ N C S A/ T F 0 7. 0 1/ 6 0 9 7 6 4/ m h- R 1
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Q ui c k n ess Drills ■ 1 3 7
R e a cti v e S pri nt t o B a c k p e d al Drill
T his drill i m pr o v es t h e a bilit y t o a c c el er at e a n d d e c el er at e w hil e r u n ni n g f or w ar d a n d
b a c k w ar d, s u c h as w h e n c o v eri n g a n o p p o n e nt i n a v ari et y of s p ort s. B e gi n t his drill b y
pl a ci n g t w o c o n es 1 0 y ar ds ( 9. 1 m) a p art. T h e at hl et e b e gi ns b y st a n di n g i n a n at hl eti c
p ositi o n at c o n e 1. O n t h e g o si g n al, t h e at hl et e r u ns f or w ar d t o w ar d c o n e 2. W h e n
t h e c o a c h s a ys s wit c h, t h e at hl et e i m m e di at el y d e c el er at es a n d c h a n g es dir e cti o ns,
b a c k p e d ali n g t o c o n e 1.
1
1 0 y ar d s
2
W a v e Drill
I d e ntif yi n g vis u al si g n als fr Eo7 3m 5 a4/t Ne Ca S mA/ mT atF 0e7. 0or2/ a6 0c9o7a6 c5/h mdh-uriR 1n g c o m p etiti o n is a n i m p orta nt s kill. T his drill e n h a n c es r e a cti v e q ui c k n ess wit h vis u al c u es. T w o c o n es ar e pl a c e d
1 0 y ar ds ( 9. 1 m) a p art. T h e at hl et e s h o ul d st a n d i n a n at hl eti c p ositi o n at c o n e 1, a n d
t h e c o a c h s h o ul d st a n d j ust b e y o n d c o n e 2. O n t h e g o c o m m a n d, t h e at hl et e b e gi ns
c h o p pi n g t h e f e et, t a ki n g s m all st e ps i n pl a c e, a n d w at c hi n g f or t h e c o a c h t o gi v e a
vis u al si g n al f or a dir e cti o n al c h a n g e. T o si g n al t h e at hl et e t o r u n f or w ar d, t h e c o a c h
r ais es b ot h ar ms o v er h e a d. T h e si g n al t o r u n f or w ar d is al w a ys first. O n c e t h e at hl et e
h as r e a c h e d t h e mi d dl e of t h e c o n es, t h e c o a c h c a n c h a n g e u p t h e si g n als. T o si g n al
t h e at hl et e t o b a c k p e d al, t h e c o a c h dr o ps b ot h ar ms t o t h e si d es. T h e c o a c h m a y als o
e xt e n d t h e ar ms dir e ctl y i n fr o nt t o si g n al t h e at hl et e t o st o p i n t h e c urr e nt p ositi o n,
c h o p t h e f e et, a n d w ait f or t h e n e xt c u e. T h e drill s h o ul d l ast 8 t o 1 0 s e c o n ds.
1
1 0 y ar d s
2
Coach
S h uffl e R e a cti o n B all Drill
T his drill i m pr o v es l at er al mEo7v3e5 4/m eN ntC StrA/a Tnsiti
ns6 a0 9n 7d6 6/h a mnh-d-Re2y e c o or di n ati o n. T w o c o n es
F 0 7. o0 3/
ar e s et u p a b o ut 5 y ar ds ( 4. 6 m) a p art. T h e at hl et e st a n ds b et w e e n t h e c o n es. T h e
c o a c h st a n ds i n fr o nt of t h e at hl et e a n d t hr o ws a b all t o w ar d eit h er c o n e. T h e at hl et e
m ust s h uffl e t o t h e si d e t o c at c h t h e b all a n d t h e n t oss it b a c k. A s t h e at hl et e’s r e a cti o n
ti m e a n d m o v e m e nt p att er ns i m pr o v e, t h e c o a c h m a y i n cr e as e t h e dist a n c e b et w e e n
t h e c o n es or t h e s p e e d of t h e t hr o ws.
5 y ar d s
Coach
E 7 3 5 4/ N C S A/ T F 0 7. 0 4/ 6 0 9 7 6 7/ m h- R 1
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138 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
B all Dr o p s Drill
T his drill is e x c ell e nt f or i m pr o vi n g r es p o ns e t o vis u al sti m uli a n d first-st e p q ui c k n ess.
T h e at hl et e a n d t h e c o a c h st a n d a p pr o xi m at el y 5 y ar ds ( 4. 6 m) a w a y fr o m e a c h ot h er.
T h e c o a c h h as a r a c q u et b all ( or a n y b all t h at b o u n c es). T h e at hl et e ass u m es a n at hl eti c
p ositi o n. T h e c o a c h h ol ds t h e b all o ut t o t h e si d e at s h o ul d er h ei g ht a n d t h e n r a n d o ml y
dr o ps it. A s s o o n as t h e c o a c h r el e as es t h e b all, t h e at hl et e s pri nt s t o w ar d it a n d c at c h es
it b ef or e it b o u n c es t wi c e. T h e at hl et e s h o ul d c at c h t h e b all i n a g o o d at hl eti c st a n c e.
T h e at hl et e m a y n ot di v e f or t h e b all t o m a k e u p f or p o or r e a cti o n ti m e.
V ari ati o n s
T h e c o a c h a n d t h e at hl et e c a n us e t h e f oll o wi n g v ari ati o ns t o m a k e t h e drill m or e
c h all e n gi n g.
• In cr e as e t h e dist a n c e b et w e e n t h e at hl et e a n d t h e c o a c h.
• H a v e t h e at hl et e st art fr o m diff er e nt st a n c es (t hr e e- p oi nt st a n c e, o n a k n e e, o n
t h e b ell y, st arti n g t o o n e si d e, a n d s o o n).
• T h e c o a c h h ol ds a b all o n e a c h si d e a n d dr o ps o nl y o n e. T his r e q uir es t h e at hl et e
t o b e a w ar e of m ulti pl e f o c al p oi nt s.
• T h e c o a c h h ol ds t w o b alls a n d assi g ns a n u m b er t o e a c h ( or us es diff er e ntl y c ol or e d
b alls). T h e n, t h e c o a c h dr o ps b ot h si m ult a n e o usl y w hil e c alli n g o ut a n u m b er ( or
c ol or) t o i n di c at e w hi c h b all t h e at hl et e s h o ul d att e m pt t o c at c h.
• A d d s p e cifi cit y b y usi n g t h e b all at hl et es will us e i n t h eir s p ort s; f or e x a m pl e dr o p
a f o ot b all or r u g b y b all f or at hl et es i n t h es e s p ort s.
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S h uffl e a n d F or w ar d S pri nt R e a cti o n B all Drill
T his is si mil ar t o t h e s h uffl e r e a cti o n b all drill, b ut it
r e q uir es t h e at hl et e t o m o v e f or w ar d as w ell as si d e
t o si d e w h e n r e a cti n g. O n e c o n e is pl a c e d i n e a c h
c or n er of a s q u ar e wit h si d es a b o ut 5 y ar ds ( 4. 6 m)
l o n g. T h e at hl et e st a n ds b et w e e n t w o c o n es o n o n e
si d e of t h e s q u ar e. T h e c o a c h st a n ds f a ci n g t h e at h l et e o n t h e o p p osit e si d e of t h e s q u ar e, j ust o ut si d e
th e b o u n d ar y. T h e c o a c h t hr o ws a b all t o w ar d a n y
of t h e f o ur c o n es. T h e at hl et e r e a ct s b y s h uffli n g t o
t h e si d e or m o vi n g f or w ar d t o c at c h t h e b all, a n d
t h e n t oss es it b a c k t o t h e c o a c h. A s t h e at hl et e’s
r e a cti o n ti m e a n d m o v e m e nt p att er ns i m pr o v e, t h e
c o a c h m a y i n cr e as e t h e dist a n c e b et w e e n t h e c o n es E 7 3 5 4/
or t h e fr e q u e n c y of t h e t hr o w.
5 y ar d s
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applicable copyright law.
Q ui c k n ess Drills ■ 1 3 9
Coach
N C S A/ T F 0 7. 0 6/ 6 0 9 7 6 9/ m h- R 1
Tri a n gl e Drill
T his drill i m pr o v es f u n d a m e nt al q ui c k n ess s kills a n d r e a cti o n ti m e b y usi n g a n a u dit or y
sti m ul us. T hr e e c o n es, n u m b er e d 1 t hr o u g h 3, ar e pl a c e d i n a tri a n g ul ar p att er n. T h e
at hl et e st a n ds i n a n at hl eti c p ositi o n at c o n e 1. T h e c o a c h st a n ds t o t h e si d e a n d c alls
o ut a n u m b er t h at c orr es p o n ds t o o n e of t h e t w o c o n es i n fr o nt of t h e at hl et e (s e e
p h ot o). T h e at hl et e i m m e di at el y s pri nts t o t h e c h os e n c o n e. V ari ati o ns of t his drill i n cl u d e
t h e at hl et e f a ci n g a w a y fr o m t h e c o n es (f or ci n g t h e at hl et e t o t ur n a n d o p e n t h e hi ps)
or b e gi n ni n g i n a p us h- u p p ositi o n wit h h a n ds fl at o n t h e gr o u n d a n d ar ms e xt e n d e d.
T his f or c es t h e at hl et e t o q ui c kl y st a n d u p a n d s pri nt f or w ar d t o w ar d t h e s el e ct e d c o n e.
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140 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
Q ui c k n e s s B o x
T his drill is g o o d f or i m pr o vi n g q ui c k n ess i n c o nfi n e d s p a c es. F o ur c o n es ar e s et u p t o
cr e at e a s q u ar e wit h si d es a p pr o xi m at el y 3 t o 5 y ar ds ( 2. 7- 4. 6 m) l o n g. T h e c o n es ar e
n u m b er e d 1 t hr o u g h 4. T h e at hl et e ass u m es a n at hl eti c p ositi o n i n t h e c e nt er of t h e
s q u ar e (a ) a n d w ait s f or t h e c o a c h t o c all o ut a n u m b er. W h e n t h e c o a c h si g n als, t h e
at hl et e r u ns, b a c k p e d als ( b ), or s h uffl es as n e e d e d t o t o u c h t h e c o n e eit h er wit h t h e
cl os est h a n d or wit h t h e o n e s p e cifi e d pri or t o st arti n g t h e drill. Aft er t o u c hi n g t h e
c o n e, t h e at hl et e s pri nt s b a c k t o t h e st arti n g p ositi o n a n d w ait s f or t h e c o a c h t o c all
t h e n e xt n u m b er. T h e at hl et e r e p e at s t his drill f or a p pr o xi m at el y 1 0 s e c o n ds p er s et
f or t w o or t hr e e s et s.
a
b
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R e a cti v e Y Drill
T his drill t e a c h es at hl et es t o a dj ust t h eir stri d e a n d
f o ot pl a c e m e nt t o tr a nsiti o n q ui c kl y i nt o ot h er
m o v e m e nt p att er ns. F o ur c o n es ar e s et u p i n a Y
p att er n ( a ). T h e t w o c o n es f or mi n g t h e t o p of t h e Y
a n d t h e b as e c o n e s h o ul d b e pl a c e d a b o ut 1 0 y ar ds
( 9. 1 m) fr o m t h e mi d dl e c o n e. T h e b as e c o n e is 1,
t h e mi d dl e c o n e is 2, a n d t h e t o p c o n es ar e 3 a n d
4. T h e c o a c h st a n ds j ust b e y o n d c o n e 2 . T h e at h l et e ass u m es a n at hl eti c p ositi o n at c o n e 1. O n t h e
c o a c h’s si g n al, t h e at hl et e s pri nt s t o c o n e 2. W h e n
t h e at hl et e r e a c h es it, t h e c o a c h gi v es a dir e cti o n al
c u e ( b ) t o si g n al w hi c h of t h e t hr e e c o n es ( 1, 3, or
4) t h e at hl et e s h o ul d s pri nt t o n e xt. T h e dir e cti o n al
c u e c a n b e a vis u al c u e, s u c h as p oi nti n g, or a n a u di t or y c u e, s u c h as c alli n g a n u m b er. T h e c o a c h m a y
m o dif y t his drill b y h a vi n g t h e at hl et e b a c k p e d al
or si d e s h uffl e t o t h e d esi g n at e d c o n e.
Coach
2
1 0 y ar d s
V ari ati o n
T o i n cr e as e t h e s p ort-s p e cifi cit y of t his m o v e m e nt,
t his drill c a n b e p erf or m e d b y h a vi n g o n e at hl et e
f oll o w a t e a m m at e, t h e n w h e n t h e l e a d er r e a c h es
t h e fir st c o n e h e or s h e will d e ci d e w h et h er t o
s pri nt t o w ar d c o n e 3 or c o n e 4. T h e at hl et e w h o
is i n p urs uit s h o ul d r e a ct t o t h e m o v e m e nt of t h e
l e a d er a n d att e m pt t o t a g t h e l e a d er b ef or e h e or
s h e r e a c h es t h e s el e ct e d c o n e.
4
3
1 0 y ar d s
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applicable copyright law.
Q ui c k n ess Drills ■ 1 4 1
1
a
E 7 3 5 4/ N C S A/ T F 0 7. 0 9 a/ 6 0 9 7 7 3/ m h- R 1
b
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D e v el o pi n g A gilit y a n d Q ui c k n es s
N u m b er Drill
Si x c o n es ar e p ositi o n e d i n t w o li n es a p pr o xi m at el y 1 0 y ar ds ( 9. 1 m) a p art. E a c h c o n e
i n t h e li n e s h o ul d b e a p pr o xi m at el y 1 0 y ar ds ( 9. 1 m) a w a y fr o m t h e n e xt. T h e c o a c h
s h o ul d n u m b er t h e c o n es 1 t o 6, wit h c o n es 1 t hr o u g h 3 i n li n e 1 a n d c o n es 4 t hr o u g h
6 i n li n e 2. T h e at hl et e s h o ul d b e gi n b y st a n di n g b et w e e n c o n es 1 a n d 4. W h e n t h e
c o a c h c alls o ut a n u m b er, t h e at hl et e s h o ul d s pri nt t o t h e c orr es p o n di n g c o n e a n d
st a n d b y it w hil e c h o p pi n g t h e f e et i n pl a c e u ntil t h e c o a c h c alls o ut t h e n e xt n u m b er.
T h e at hl et e c o nti n u es t his drill f or u p t o 1 0 s e c o n ds, c h a n gi n g dir e cti o ns t w o t o f o ur
ti m es b ef or e r esti n g.
V ari ati o n s
T h e c o a c h c a n c all o ut a s eri es of n u m b ers, g e n er all y n o m or e t h a n 3, a n d r e q uir e t h e
at hl et e t o m o v e t hr o u g h t his p att er n as q ui c kl y as p ossi bl e. U p o n h e ari n g t h e fi n al
n u m b er c all e d, t h e at hl et e s h o ul d e x e c ut e t h e p att er n. S e v er al r o ws of c o n es c a n als o
b e us e d a n d at hl et es c a n p erf or m t his drill as a r a c e. A d di n g c o m p etiti o n c a n i n cr e as e
t h e t e m p or al str ess of t his drill as w ell as i m pr o v e at hl et e m oti v ati o n. T h e c o a c h m a y
als o e n h a n c e t h e diffi c ult y b y usi n g t hr e e s et s of diff er e ntl y c ol or e d c o n es a n d r a n d o ml y
c alli n g o ut eit h er a n u m b er or a c ol or f or t h e at hl et es t o r es p o n d t o.
1
1 0 y ar d s
2
1 0 y ar d s
3
1 0 y ar d s
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applicable copyright law.
142 ■
4
5
6
E 7 3 5 4/ N C S A/ T F 0 7. 1 0/ 6 0 9 7 7 5/ m h- R 1
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applicable copyright law.
Q ui c k n ess Drills ■ 1 4 3
G et U p a n d G o
T his drill will us e t h e s a m e s et u p dis pl a y e d i n t h e N u m b er Drill ( alt h o u g h t h e p h ot os
o nl y s h o w 4 c o n es, 6 ar e us e d). T h e at hl et e st art s b y l yi n g o n t h e b ell y b e hi n d a n d
b et w e e n c o n es 1 a n d 4 ( a ). W h e n t h e c o a c h c alls o ut a n u m b er, t h e at hl et e s pri nt s t o
t h e c orr es p o n di n g c o n e (b ) a n d dr o ps d o w n i nt o a p us h- u p p ositi o n ( or pl a n k p ositi o n
wit h ar ms e xt e n d e d) at t h e n e w c o n e ( c ). A s t h e drill c o nti n u es, t h e at hl et e r u ns t o t h e
c o n e i n t h e o p p osit e li n e as d esi g n at e d b y t h e c o a c h’s c u e. T h e at hl et e c o nti n u es t his
drill f or u p t o 1 0 s e c o n ds, c h a n gi n g dir e cti o ns t w o t o f o ur ti m es b ef or e r esti n g.
a
b
c
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144 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
S h a d o w Drill
T his drill t e a c h es at hl et es t o r e a d a n o p p o n e nt’s m o v e m e nt p att er ns. T w o c o n es ar e s et
u p 1 0 y ar ds ( 9. 1 m) a p art fr o m o n e a n ot h er. T w o at hl et es st a n d f a ci n g e a c h ot h er i n
t h e c e nt er of t h e c o n es. O n e at hl et e ass u m es t h e r ol e of t h e l e a d er. T h e ot h er at hl et e
m ust s h a d o w t h e l e a d er b y mi mi c ki n g t h e l e a d er’s a cti o ns.
V ari ati o n
Us e t h e si x- c o n e drill c o nfi g ur ati o n us e d i n t h e N u m b er Drill (s e e p a g e 1 4 2 ), wit h o n e
at hl et e (t h e off e nsi v e pl a y er) p ositi o n e d b et w e e n c o n es 3 a n d 6 a n d a n ot h er at hl et e
(t h e d ef e nsi v e pl a y er) p ositi o n e d b et w e e n c o n es 1 a n d 4. Wit h t h e mi dli n e of t h e drill’s
s p a c e di vi di n g t h e pl a y ers’ m o v e m e nt s q u ar es (i. e., a li n e r u n ni n g b et w e e n c o n es 2
a n d 5), t h e off e nsi v e pl a y er is all o w e d t o us e t h e e ntir e s q u ar e as t h e d ef e nsi v e pl a y er
att e m pt s t o mi mi c t h e off e nsi v e pl a y er’s m o v e m e nt p att er n.
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C o v er a g e Drill
T his drill t e a c h es at hl et es t o r e a d t h e m o v e m e nt p att er ns of m ulti pl e o p p o n e nt s at t h e
s a m e ti m e. F o ur c o n es ar e s et u p i n a s q u ar e, wit h si d es 1 0 y ar ds ( 9. 1 m) l o n g. O n e
at hl et e st art s i n t h e c e nt er of t h e s q u ar e. A s e c o n d at hl et e li n es u p b et w e e n a p air of
c o n es a n d f a c es t h e at hl et e i n t h e c e nt er. A t hir d at hl et e li n es u p b et w e e n t h e p air of
c o n es t o t h e l eft or ri g ht of t h e s e c o n d at hl et e. O n t h e g o si g n al, t h e at hl et es al o n g
t h e p eri m et er of t h e s q u ar e b e gi n s h uffli n g b et w e e n t h e t w o c o n es o n t h eir si d es of
t h e s q u ar e. T h e at hl et e i n t h e c e nt er att e m pt s t o st a y i n ali g n m e nt wit h ( or s q u ar e d
u p t o) b ot h at hl et es as t h e y m o v e b et w e e n
t h e c o n es. A s t h e p eri m et er at hl et es m o v e,
t h e at hl et e i n t h e c e nt er m ust a dj ust t h e
p ositi o n wit hi n t h e s q u ar e as n e e d e d s o t h e y
c a n k e e p b ot h p eri m et er at hl et es i n his fi el d
of visi o n. T h e at hl et es s h o ul d p erf or m t his
drill f or a p pr o xi m at el y 1 0 s e c o n ds. Aft er a
2 0- t o 3 0-s e c o n d r est, t h e at hl et es r ot at e t o
t h e l eft or ri g ht s o t h at o n e of t h e p eri m et er
at hl et es m o v es t o t h e c e nt er. T h e drill m ust
c o nti n u e u ntil e a c h at hl et e h as b e e n i n all
t hr e e p ositi o ns.
1 0 y ar d s
G a p Drill
E 7 3 5 4/ N C S A/ T F 0 7. 1 3/ 6 0 9 7 8 0/ m h- R 1
T his drill h el ps at hl et es fi n d a n o p e ni n g t o e v a d e t h eir
c o m p etit ors, s u c h as i n r u g b y or f o ot b all. F o ur c o n es ar e
s et u p a p pr o xi m at el y 1 y ar d ( 0. 9 m) a p art i n a str ai g ht
li n e t o cr e at e t hr e e g a ps, n u m b er e d 1 t o 3. A n at hl et e
m o v es a p pr o xi m at el y 1 0 y ar ds ( 9. 1 m) a w a y a n d ass u m es
a n at hl eti c p ositi o n f a ci n g t h e c o n es. O n t h e g o si g n al,
t h e at hl et e s pri nt s f or w ar d. At t h e 5- t o 8- y ar d ( 4. 6- 7. 3
m) m ar k, t h e c o a c h c alls a g a p n u m b er, a n d t h e at hl et e
r u ns t hr o u g h t h e d esi g n at e d g a p.
1 y ar d
Gap
1
Gap
2
Gap
3
1 0 y ar d s
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applicable copyright law.
Q ui c k n ess Drills ■ 1 4 5
E 7 3 5 4/ N C S A/ T F 0 7. 1 4/ 6 0 9 7 8 1/ m h- R 1
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146 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
C o nt ai n m e nt Drill
T his drill h el ps at hl et es i m pr o v e s p ort-s p e cifi c q ui c k n ess a n d t h e a bilit y t o r e a d a n d r e a ct
t o a n o p p o n e nt’s m o v e m e nt p att er ns. F o ur c o n es ar e pl a c e d i n a l ar g e s q u ar e, wit h
si d es a p pr o xi m at el y 1 5 t o 2 0 y ar ds ( 1 3. 7- 1 8. 3 m) l o n g ( a ). T h e d ef e nsi v e at hl et e li n es
u p b et w e e n t w o c o n es o n o n e si d e of t h e s q u ar e, w hi c h b e c o m es t h e e n d z o n e. T h e
off e nsi v e at hl et e li n es u p b et w e e n t h e c o n es o n t h e o p p osit e si d e of t h e s q u ar e. O n t h e
g o si g n al, t h e off e nsi v e at hl et e att e m pt s t o e v a d e t h e d ef e nsi v e at hl et e ( b ) a n d g et i nt o
t h e e n d z o n e as q ui c kl y as p ossi bl e. Alt h o u g h s o m e p h ysi c al c o nt a ct will o c c ur d uri n g
t his drill, at hl et es s h o ul d n ot b e o v erl y a g gr essi v e or vi ol e nt, si n c e t his b e h a vi or i n cr e as es
ris k of i nj ur y. I n f a ct, t h e at hl et es s h o ul d b e t ol d s p e cifi c all y t o mi ni mi z e c o nt a ct wit h
o n e a n ot h er. If at hl et es ar e i n v ol v e d i n c o nt a ct s p ort s, t h e d ef e nsi v e at hl et e pr ot e cti n g
t h e e n d z o n e c a n us e bl o c ki n g p a ds t o i n cr e as e s p ort s p e cifi cit y a n d t o mi ni mi z e ris k of
i nj ur y. T h e g o al of t his drill is f or t h e d ef e nsi v e at hl et e t o pr e v e nt t h e off e nsi v e at hl et e
fr o m g etti n g i nt o t h e e n d z o n e. T his drill s h o ul d b e li mit e d t o 1 0 s e c o n ds or l ess a n d
all o w at l e ast 3 0 t o 6 0 s e c o n ds of r e c o v er y b et w e e n s et s.
1 5 – 2 0 y ar d s
End zone
a
E 7 3 5 4/ N C S A/ T F 0 7. 1 5 a/ 6 0 9 7 8 2/ m h- R 1
b
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Q ui c k n ess Drills ■ 1 4 7
G A M E S F O R I M P R O VI N G Q UI C K N E S S
G a m es t h at i n c or p or at e q ui c k n ess s kills ar e a f u n w a y t o i n cr e as e at hl et es’
m oti v ati o n a n d e nt h usi as m f or tr ai ni n g. T h e q ui c k n ess g a m es i n t his s e c ti o n als o h el p at hl et es d e v el o p t h eir sit u ati o n al- m o v e m e nt s kills a n d b o d y
a w ar e n ess.
R e d Li g ht, Gr e e n Li g ht
T his g a m e i m pr o v es q ui c k n ess a n d t e a c h es at hl et es h o w t o a c c el er at e a n d d e c el er at e
eff e cti v el y. T w o c o n es ar e pl a c e d 4 0 y ar ds ( 3 6. 6 m) a p art. At hl et es s h o ul d st a n d b y
o n e c o n e a n d t h e c o a c h s h o ul d st a n d b y t h e ot h er. O n t h e gr e e n li g ht c o m m a n d,
t h e at hl et es s pri nt f or w ar d as f ar as p ossi bl e b ef or e t h e c o a c h y ells r e d li g ht! O n t his
c o m m a n d, t h e at hl et es i m m e di at el y st o p i n pl a c e. W h e n t h e c o a c h c alls gr e e n li g ht
a g ai n, t h e at hl et es r es u m e s pri nti n g t o w ar d t h e s e c o n d c o n e. T h e c o a c h c o nti n u es t o
c all o ut c o m m a n ds u ntil a n at hl et e p ass es t h e s e c o n d c o n e.
4 0 y ar d s
Coach
E 7 3 5 4/ N C S A/ T F 0 7. 1 6/ 6 0 9 8 6 1/ m h- R 1
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148 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
K n e e Ta g
T his g a m e i m pr o v es s p ort-s p e cifi c s p e e d a n d q ui c k n ess f or c o m b ati v e at hl et es, s u c h
as wr estl ers or mi x e d m arti al artist s. It als o h el ps t h e m l e ar n t o r e a d a n d a p pr o pri at el y
r es p o n d t o t h eir o p p o n e nt s’ m o v e m e nt s. F o ur c o n es ar e s et u p i n a s q u ar e, wit h si d es 2
y ar ds ( 1. 8 m) l o n g. T w o at hl et es st a n d a p pr o xi m at el y 3 f e et ( 0. 9 m) a p art i n t h e c e nt er of
t h e s q u ar e, f a c e e a c h ot h er, a n d ass u m e a n at hl eti c st a n c e. At t h e w histl e, o n e at hl et e
att e m pt s t o t o u c h t h e o p p o n e nt’s k n e es (s e e p h ot o). ( N ot e t h at t h e at hl et es s h o ul d n ot
b ot h att e m pt t o t a g t h e k n e e at t h e s a m e ti m e f or s af et y r e as o ns.) T h e o p p o n e nt s h o ul d
d o d g e as n e e d e d t o a v oi d b ei n g t o u c h e d. T h e first at hl et e s c or es a p oi nt e a c h ti m e h e
or s h e t a gs t h e o p p o n e nt’s k n e es. At hl et es s h o ul d p erf or m t h e g a m e f or a p pr o xi m at el y
1 5 t o 3 0 s e c o n ds a n d t h e n s wit c h r ol es. T h e g a m e c a n b e r e p e at e d m ulti pl e ti m es.
H o w e v er, at hl et es s h o ul d r est f or 3 0 t o 6 0 s e c o n ds b et w e e n b o ut s. Aft er b ot h at hl et es
h a v e h a d e q u al o p p ort u niti es t o s c or e, t h e o n e w h o h as e ar n e d t h e m ost p oi nt s wi ns.
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Q ui c k n ess Drills ■ 1 4 9
H e a d s or T ail s
T his g a m e d e v el o ps first-st e p q ui c k n ess a n d i m pr o v es r e a cti o n ti m e. T w o c o n es ar e
pl a c e d 2 0 t o 4 0 y ar ds ( 1 8. 3- 3 6. 6 m) a p art, a n d a n ot h er c o n e is pl a c e d h alf w a y b et w e e n
t h e m. At t h e c e nt er c o n e, t w o at hl et es f a c e e a c h ot h er wit h t h eir h a n ds o ut str et c h e d
a n d t h eir fi n g erti ps t o u c hi n g dir e ctl y o v er t h e c o n e ( a ). T h e at hl et es t h e n ass u m e a n
at hl eti c p ositi o n, dr o p pi n g t h eir h a n ds d o w n t o t h eir si d es. T h e c o a c h d esi g n at es o n e
at hl et e as h e a ds a n d t h e ot h er as t ails. T h e c o a c h fli ps a c oi n a n d c alls o ut w hi c h si d e
of t h e c oi n is f a ci n g u p. T h e d esi g n at e d at hl et e t ur ns ( b ) a n d att e m pt s t o s pri nt p ast t h e
r e ar c o n e b ef or e b ei n g t a g g e d b y t h e ot h er at hl et e (c ). P oi nt s ar e gi v e n t o a n y at hl et e
w h o m a k es it t o t h e s c ori n g z o n e wit h o ut b ei n g t a g g e d or t o a n y at hl et e w h o t a gs
t h e fl e ei n g r u n n er b ef or e t h e d esi g n at e d s af e ar e a. At hl et es s h o ul d r e p e at t h e g a m e
6 t o 1 2 ti m es.
a
b
c
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D e v el o pi n g A gilit y a n d Q ui c k n es s
S h ar k s a n d Mi n n o w s
T h e p ur p os e of t his g a m e is t o i m pr o v e sit u ati o n al a w ar e n ess a n d t o t e a c h at hl et es t o
r e a d a n o p p o n e nt’s b o d y m o v e m e nt s. F o ur c o n es ar e s et u p t o cr e at e a pl a yi n g ar e a
t h at m e as ur es a p pr o xi m at el y 2 0 y ar ds b y 4 0 y ar ds ( 1 8. 3 m b y 3 6. 6 m). O n e or t w o
at hl et es ass u m e t h e r ol e of s h ar k ( d ef e nsi v e at hl et es) a n d p ositi o n t h e ms el v es i n t h e
c e nt er of t h e pl a yi n g ar e a. T h e r e m ai ni n g at hl et es or mi n n o ws ( off e nsi v e at hl et es) li n e
u p o n eit h er e n d of t h e pl a yi n g ar e a. T his g a m e t e n ds t o w or k b est wit h at l e ast 6
b ut n o m or e t h a n 2 0 mi n n o ws. T h e si z e of t h e pl a yi n g ar e a will l ar g el y d et er mi n e t h e
n u m b er of at hl et es. O n c o m m a n d, t h e mi n n o ws att e m pt t o s pri nt fr o m o n e e n d of
t h e pl a yi n g ar e a t o t h e ot h er wit h o ut b ei n g t a g g e d b y t h e s h ar k(s). A mi n n o w w h o is
t a g g e d b y a s h ar k s wit c h es r ol e wit h t h at at hl et e.
V ari ati o n
M ulti pl e s h ar k s c a n b e a d d e d t o i n cr e as e t h e a gilit y d e m a n ds of t his a cti vit y a n d t o
c h all e n g e at hl et es t o m a n e u v er ar o u n d m ulti pl e o p p o n e nt s.
4 0 y ar d s
2 0 y ar d s
E 7 3 5 4/ N C S A/ T F 0 7. 1 9/ 6 0 9 8 6 6/ m h- R 1
E v er y b o d y I s “It ”
T his g a m e h el ps i m pr o v e sit u ati o n al a w ar e n ess a n d t e a c h es at hl et es t o r e a d a n o p p o n e nt’s b o d y m o v e m e nt s. F o ur c o n es ar e s et
u p i n a s q u ar e, wit h si d es a p pr o xi m at el y 1 5
t o 2 0 y ar ds ( 1 3. 7- 1 8. 3 m) l o n g. T hr e e or f o ur
at hl et es s h o ul d s pr e a d o ut o v er t h e d esi g n at e d pl a yi n g ar e a. O n t h e g o c o m m a n d,
t h e s e at hl et e s att e m pt t o t a g as m a n y of
t h e ot h er at hl et es as p ossi bl e wit h o ut b ei n g
t a g g e d t h e ms el v es. A n at hl et e w h o is t a g g e d
m ust i m m e di at el y p erf or m a pr e assi g n e d t as k
or m o v e m e nt, s u c h as fi v e j u m pi n g j a c k s or
p us h- u ps, b ef or e r et ur ni n g t o t h e g a m e. If a
dis p ut e aris es a b o ut w hi c h at hl et e w as t a g g e d
first, b ot h at hl et es m ust p erf or m t h e assi g n e d
t as k. At hl et es s h o ul d pl a y t his g a m e f or 1 5
t o 2 0 s e c o n ds, r esti n g f or 4 5 t o 6 0 s e c o n ds
b et w e e n s et s.
1 5 – 2 0 y ar d s
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150 ■
E 7 3 5 4/ N C S A/ T F 0 7. 2 0/ 6 1 1 0 3 6/ m h- R 1
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T w e nt y- O n e
T his g a m e i m pr o v es q ui c k n ess, sit u ati o n al a w ar e n ess, a n d str at e gi c t hi n ki n g. It w or k s b est wit h
tw o or t hr e e at hl et es a n d s h o ul d b e p erf or m e d
i n a l ar g e o p e n s p a c e. T h e g a m e b e gi ns w h e n t h e
c o a c h r a n d o ml y t oss es a r e a cti o n b all (s e e p h ot o)
i nt o t h e air s o m e w h er e wit hi n t h e pl a yi n g ar e a.
At hl et es m ust all o w t h e b all t o b o u n c e at l e ast
o n c e b ef or e att e m pti n g t o c at c h it. H o w e v er,
t h e at hl et e w h o c at c h es t h e b all r e c ei v es a p oi nt
f or e a c h b o u n c e of t h e b all pri or t o t h e c at c h.
F or e x a m pl e, if a n at hl et e c at c h es t h e b all aft er
it h as b o u n c e d t wi c e, t h at p ers o n r e c ei v es t w o
p oi nt s. O n c e p oi nt s ar e a w ar d e d, t h e at hl et es
s h o ul d r et ur n t o t h e st arti n g ar e a a n d w ait f or
t h e n e xt t hr o w. T h e first at hl et e t o a c c u m ul at e
2 1 p oi nt s wi ns t h e g a m e.
T e a m K e e p- A w a y
T his g a m e i m pr o v es q ui c k n ess, sit u ati o n al a w ar e n ess, a n d t e a m w or k. F o ur c o n es ar e
s et u p t o cr e at e a pl a yi n g ar e a of 3 0 b y 3 0 y ar ds ( 2 7. 4 m b y 2 7. 4 m), w hi c h w or k s w ell
f or a gr o u p of 8 t o 1 0 at hl et es. F or m or e at hl et es, t h e c o a c h m a y e x p a n d t h e pl a yi n g
ar e a t o a c c o m m o d at e t h e a d diti o n al at hl et es. At hl et es di vi d e i nt o t w o e q u al t e a ms
a n d s pr e a d o ut o v er t h e pl a yi n g ar e a. T h e c o a c h st art s t h e g a m e b y bl o wi n g a w histl e,
st arti n g a st o p w at c h, a n d p assi n g a b all ( e. g.,
a f o ot b all, b as k et b all, r u g b y b all, or s o c c er b all)
t o o n e of t h e t e a ms. T h e at hl et es i n p oss essi o n
2
of t h e b all p as s it a m o n g t h e ms el v es w hil e
1
tr yi n g t o pr e v e nt t h e ot h er t e a m fr o m g ai ni n g
1
p oss essi o n. A n at hl et e w h o g ai ns p oss essi o n
of t h e b all m ust p ass it wit hi n fi v e s e c o n ds or
1
2
a ut o m ati c all y f orf eit it t o t h e o p p osi n g t e a m.
At hl et es m a y gr a b, i nt er c e pt, or stri p t h e b all
2
as n e c ess ar y t o g ai n p oss essi o n. T h e g a m e is
pl a y e d f or a pr e d et er mi n e d a m o u nt of ti m e,
2
us u all y o n e t o t hr e e mi n ut es. T h e t e a m i n p os 1
s essi o n of t h e b all w h e n ti m e r u ns o ut, or t h e
Coach
te a m t h at h as t h e b all l o n g est, wi ns.
3 0 y ar d s
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applicable copyright law.
Q ui c k n ess Drills ■ 1 5 1
V ari ati o n
E 7 3 5 4/ N C S A/ T F 0 7. 2 2/ 6 1 1 0 4 5/ m h- R 1
A v ari ati o n of T e a m K e e p- A w a y is c all e d T hr e e P ass es. T his g a m e is p erf or m e d i n t h e
s a m e m a n n er as T e a m K e e p- A w a y b ut w h e n a t e a m m a k es t hr e e c o ns e c uti v e p ass es i n
a r o w, it s c or es a p oi nt. O n c e a p oi nt is s c or e d, t h e s c ori n g t e a m is r e q uir e d t o s et t h e
b all d o w n w h er e t h e t hir d p ass w as c o m pl et e d, a n d t h e ot h er t e a m t a k es p oss essi o n.
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D e v el o pi n g A gilit y a n d Q ui c k n es s
Ulti m at e
G o al li n e
T his g a m e, a m o difi e d v ersi o n of Ulti m at e Fris b e e, is gr e at f or d e v el o pi n g sit u ati o n al
a w ar e n ess a n d t e a m w or k. T h e r ul es t o t his g a m e ar e si mil ar t o t h os e of f o ot b all.
H o w e v er, li mit e d p h ysi c al c o nt a ct is all o w e d a n d t h e r e c ei vi n g at hl et e’s r ol e is sli g htl y
m o difi e d. At hl et es s h o ul d pl a y t his g a m e i n a l ar g e, o p e n ar e a at l e ast t h e si z e of a
b as k et b all c o urt. T h e y m a y us e a Fris b e e or a b all ( e. g., a f o ot b all, b as k et b all, r u g b y
b all, or s o c c er b all). At hl et es di vi d e i nt o t w o e q u al t e a ms, a n d e a c h t e a m g o es t o it s
si d e of t h e pl a yi n g ar e a. O n e t e a m b e gi ns t h e g a m e as t h e off e ns e a n d t h e ot h er t e a m
b e gi ns as t h e d ef e ns e.
5 0 y ar d s
T h e g a m e st art s w h e n a d esi g n at e d at hl et e
o n t h e d ef e nsi v e t e a m p ut s t h e b all i nt o pl a y b y
t hr o wi n g it t o t h e off e nsi v e t e a m’s si d e of t h e
pl a yi n g fi el d. W h e n a n at hl et e o n t h e off e nsi v e
t e a m c at c h es or pi c k s u p t h e b all, h e or s h e m ust
r e m ai n st ati o n ar y a n d t hr o w t h e b all t o a n ot h er
at hl et e o n t h e t e a m. T his pr o c ess is r e p e at e d t o
m o v e t h e b all d o w n t h e pl a yi n g ar e a t o w ar d t h e
o p p o n e nt’s g o al li n e. T e a ms s c or e a p oi nt w h e n
o n e of t h eir pl a y ers cr oss es t h e o p p o n e nt’s g o al
li n e a n d c at c h es t h e b all i n t h e air. If a t hr o w is
i nt er c e pt e d or if a p oi nt is s c or e d, t h e d ef e nsi v e
t e a m b e c o m es t h e off e nsi v e t e a m.
G o al li n e
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152 ■
E 7 3 5 4/ N C S A/ T F 0 7. 2 3/ 6 1 1 0 4 6/ m h- R 1
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C H APTER
8
A gilit y a n d Q ui c k n ess
Pr o gr a m D esi g n
I a n J ef fr e ys
A gilit y a n d q ui c k n ess d e v el o p m e nt pr es e nts o n e of t h e gr e at c h all e n g es t o t h e
str e n gt h a n d c o n diti o ni n g c o a c h as its a p pli c ati o n will b e c o nt e xt s p e cifi c.
A gilit y a n d q ui c k n ess p erf or m a n c e e n c o m p ass es n u m er o us diff er e nt c a p a c iti es, s u c h as p er c e pt u al, c o g niti v e, m ot or s kill, a n d p h ysi c al. A gilit y is als o
i nt erli n k e d wit h t h e t e c h ni c al r e q uir e m e nts of p erf or m a n c e. T h us, it is cl e ar
t h at pl a n ni n g a n d i m pl e m e nti n g eff e cti v e a gilit y a n d q ui c k n ess d e v el o p m e nt
is c o m pli c at e d.
F urt h er a d di n g t o t his c o m pl e xit y is t h e f a ct t h at t h er e ar e t w o p ot e nti all y
c o ntr a di ct or y el e m e nts at pl a y: a gilit y is b ot h a p h ysi c al- a n d a s kill- b as e d
c a p a cit y, a n d d e v el o pi n g e a c h of t h es e r e q uir es a diff er e nt a p pr o a c h ( 6).
Ulti m at el y, a gilit y a n d q ui c k n ess e x pr essi o n is oft e n at hi g h i nt e nsiti es a n d
s o d e v el o pi n g t h e a bilit y t o eff e cti v el y a p pl y t h e r e q uir e d q u alit y of t h es e
c a p a citi es r e q uir es a d e gr e e of w or k at t h es e hi g h i nt e nsiti es. Gi v e n t h e hi g h
l e v el of f ati g u e g e n er at e d b y t his t y p e of a cti vit y, t h er e will al w a ys b e a li mit
t o t h e a m o u nt of hi g h-i nt e nsit y tr ai ni n g a n at hl et e c a n p erf or m i n a n y gi v e n
ti m e p eri o d. At t h e s a m e ti m e, a gilit y a n d q ui c k n ess ar e s kills a n d t h er ef or e
r e q uir e a n e xt e nsi v e a m o u nt of r e p etiti o n t o d e v el o p a n d r efi n e t h e r e q uir e d
m o v e m e nts. T h er e is a gr e at c o ntr a di cti o n at t h e h e art of pr o gr a m mi n g eff e c ti v e a gilit y, h o w e v er; c o a c h es n e e d e xt e nsi v e pr a cti c e t o d e v el o p t h e s kills,
b ut t h er e is a n at ur al li mit t o t h e a m o u nt of hi g h-i nt e nsit y w or k a n at hl et e
c a n p erf or m. B al a n ci n g t h es e t w o r e q uir e m e nts will t h er ef or e al w a ys b e a
c h all e n g e.
T h e a ut h or w o ul d li k e t o a c k n o wl e d g e t h e si g nifi c a nt c o ntri b uti o n s of J o el R a et h er a n d D a vi d S a n dl er t o
t his c h a pt er.
153
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154 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
P R O G R E S SI V E D E V E L O P M E N T
Gi v e n t h at a gilit y a n d q ui c k n ess h a v e hi g h-s kill r el at e d c o m p o n e nts, l o gi c all y
t h e y s h o ul d b e s u bj e ct e d t o a pr o gr essi v e s kill- d e v el o p m e nt pr o gr a m ( 2, 6).
It is h er e t h at t hi n ki n g li k e a n e d u c at or c a n b e e xtr e m el y us ef ul. E d u c ati o n al
pr o gr a ms ar e b uilt ar o u n d d e v el o pi n g a s yll a b us, w hi c h t a k es st u d e nts fr o m
w h er e t h e y ar e n o w t o w h er e t h e y n e e d t o b e. T his s yll a b us is br o k e n d o w n
i nt o c o nt e nt t h at is d eli v er e d at s p e cifi c st a g es of d e v el o p m e nt. Gi v e n t h at a gilit y p erf or m a n c e is s kill- b as e d a n d ulti m at el y c o m pris es s e v er al p att er ns t h at
l e a d pr o gr essi v el y t o p erf or m a n c e i n t h e s p ort, it is l o gi c al t o t hi n k t h at t his
e d u c ati o n al pr o c ess c a n pr o vi d e a s yst e m ati c a p pr o a c h t o d e v el o pi n g a gilit y.
C O N T E X T I S E V E R Y T HI N G
A gilit y a n d q ui c k n ess ar e q uit e u ni q u e i n t h at t h e y ar e i ntri c at el y li n k e d wit h
p erf or m a n c e a n d, ulti m at el y, t h e q u alit y of a n at hl et e’s a gilit y a n d q ui c k n ess
is d et er mi n e d b y w h et h er t h e at hl et e c a n s u c c essf ull y u n d ert a k e t h e t as k
r e q uir e d i n a g a m e ( 4, 6). U nf ort u n at el y, t h e m aj orit y of a gilit y d efi niti o ns l a c k
a c o nt e xt-s p e cifi c a p pli c ati o n t h at d et er mi n es h o w eff e cti v e it is i n h el pi n g
t h e at hl et e a c hi e v e t h e s p ort-r el at e d t as k ( 6). I n d e ci di n g u p o n a p pr o pri at e
pr o gr a m mi n g, it is t h er ef or e cr u ci al t o c ar ef ull y c o nsi d er t h e c o nt e xt i n w hi c h
a n at hl et e will n e e d t o b e a gil e.
I n g e n er ati n g c o nt e xt s p e cifi cit y, t h e pr o c ess of r e v ers e e n gi n e eri n g is
e xtr e m el y us ef ul ( 8). R e v ers e e n gi n e eri n g i n v ol v es st arti n g wit h t h e s p ort
b ei n g pl a y e d a n d w or ki n g b a c k w ar d fr o m t h at t o d et er mi n e t h e pr e cis e
a gilit y a n d q ui c k n ess r e q uir e m e nts of t h e s p ort a n d t h e at hl et e’s p ositi o n
wit hi n t h e s p ort. T his is r a di c all y diff er e nt fr o m st arti n g wit h t h e d efi niti o ns
of a gilit y a n d q ui c k n ess a n d w or ki n g f or w ar d t o t h e g a m e ( 6). R e v ers e e n gi n e eri n g c a n e ns ur e t h at w h e n e v er m o v e m e nts ar e d e v el o p e d, t h e y a d dr ess
c o nt e xt-s p e cifi c r e q uir e m e nts of t h e g a m e i n q u esti o n. T h e k e y q u esti o n i n
t h e r e v ers e e n gi n e eri n g pr o c ess is, “ W h at is t h e at hl et e tr yi n g t o a c hi e v e?”
T his all o ws t h e p h as es of t h e g a m e t o b e i d e ntifi e d, a n d t h e t as ks t h at t h e
at hl et e n e e ds t o b e a bl e t o a c hi e v e t o b e s u c c essf ul c a n als o b e i d e ntifi e d ( 4).
T h es e t as ks c a n t h e n b e br o k e n d o w n i nt o t h e m o v e m e nt p att er ns t h at t h e
at hl et e will n e e d t o m ast er t o s u c c essf ull y u n d ert a k e t h es e t as ks ( 4). T h es e
m o v e m e nts t h e n b e c o m e t h e f o c us of t h e a gilit y- d e v el o p m e nt pr o gr a m. T his
pr o c ess e ns ur es t h at, w h e n e v er m o v e m e nts ar e d e v el o p e d, t h e y r et ai n t h e
n e c ess ar y c o nt e xt-s p e cifi cit y t o e ns ur e t h e y m a xi mi z e t h e tr a nsf er fr o m tr ai n i n g t o p erf or m a n c e. F ail ur e t o d o t his m a y r es ult i n e x er cis es t h at m a y b e ar
littl e, if a n y, r es e m bl a n c e t o t h e w a y t h e y ar e d e pl o y e d i n s p ort. As a r es ult,
t h e e x er cis es will h a v e littl e b e n efi ci al eff e ct o n p erf or m a n c e a n d, p ossi bl y,
d e v el o p m o v e m e nt c a p a citi es t h at ar e at o d ds wit h ( or c o ul d b e d etri m e nt al
t o) t h e w a y i n w hi c h t h e m o v e m e nts ar e d e pl o y e d i n t h e s p ort.
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A gilit y a n d Q ui c k n ess Pr o gr a m D esi g n ■ 1 5 5
C L A S SI F YI N G M O V E M E N T S
A n eff e cti v e e d u c ati o n al pr o c ess i d e ntifi es t h e b asi c s kills r e q uir e d t o m ast er
t h e s u bj e ct. Si mil arl y, a n eff e cti v e a gilit y a n d q ui c k n ess pr o gr a m s h o ul d b e
b as e d o n i d e ntif yi n g t h e b asi c m o v e m e nt p att er ns t h at ar e r e q uir e d t o p er f or m t h e s p ort-r el at e d t as ks e n c o u nt er e d i n a g a m e ( 3, 4, 6). Gi v e n t h e v ari et y
of s p orts a n d t h e r a n g e of t as ks p erf or m e d wit hi n t h es e s p orts, i d e ntif yi n g
b asi c s kills c a n b e a c h all e n g e. T hr o u g h r e v ers e e n gi n e eri n g, h o w e v er, s e v er al g e n eri c r e q uir e m e nts b e c o m e cl e ar, s u c h as t h e a bilit y t o st art m oti o n,
t o a c c el er at e r a pi dl y, t o d e c el er at e t o p erf or m a s kill, a n d t o c h a n g e dir e cti o n
t o cr e at e s p a c e ( 6). T h es e r e q uir e m e nts c a n, i n t ur n, b e br o k e n d o w n i nt o
dis cr et e m o v e m e nt p att er ns t h at, if m ast er e d, c a n f or m t h e b asis of eff e cti v e
a gilit y p erf or m a n c e i n a wi d e r a n g e of s p orts (s e e t a bl e 8. 1). W hil e s o m e
diff er e n c es will e xist b et w e e n s p orts, t ar g et e d m o v e m e nt p att er ns pr o vi d e
a n a p pr o pri at e str u ct ur e ar o u n d w hi c h t o d e v el o p a n eff e cti v e a gilit y a n d
q ui c k n ess pr o gr a m.
At t h e h e art of t h e t ar g et cl assifi c ati o ns ar e t h e t ar g et f u n cti o ns, w hi c h ai m
t o d et er mi n e w h at at hl et es ar e tr yi n g t o a c hi e v e ( 3, 6). At a n y gi v e n ti m e,
at hl et es ar e li k el y t o b e att e m pti n g eit h er t o st art m o v e m e nt or t o c h a n g e
t h e dir e cti o n of m o v e m e nt (t er m e d i niti ati o n m o ve me nts), tr yi n g t o m o v e at
m a xi m al v el o cit y ( act u ali z ati o n m o ve me nts ), or w aiti n g i n tr a nsiti o n t o a nti cip at e, r e a ct, or m a ni p ul at e t h e ms el v es i n r el ati o n t o a s p ort-s p e cifi c sti m ul us
(tr a nsiti o n m o ve me nts). Alt h o u g h a gilit y tr ai ni n g oft e n f o c us es o n i niti ati o n a n d
a ct u ali z ati o n m o v e m e nts, f ar l ess e m p h asis is pl a c e d o n tr a nsiti o n m o v e m e nts.
Oft e n w h e n t h es e ar e tr ai n e d t h e y ar e t a u g ht i n c orr e ctl y, wit h t h e e m p h asis
o n m o v e m e nt s p e e d r at h er t h a n o n c o ntr ol. At hl et es’ a bilit y t o st art a n d m o v e
at m a xi m al v el o cit y oft e n d e p e n ds o n b ei n g i n t h e c orr e ct p ositi o n t o e n a bl e
eff e cti v e s u bs e q u e nt m o v e m e nt.
Ta bl e 8. 1 i d e ntifi es t h e m o v e m e nt ai ms a n d t h e ass o ci at e d t ar g et m o v e m e nt
p att er ns wit hi n e a c h t ar g et f u n cti o n (i niti ati o n, tr a nsiti o n, a n d a ct u ali z ati o n)
t h at c oll e cti v el y d e v el o p a m o v e m e nt s yll a b us ( 6). T his f or ms t h e b asis of
t h e d e v el o p m e nt pr o gr a m, wit h t h es e m o v e m e nt p att er ns est a blis h e d, t h e n
r efi n e d, a n d t h e n pr o gr essi v el y a p pli e d i n i n cr e asi n gl y s p ort-s p e cifi c s c e n ari os.
W h e n c o m bi n e d wit h t h e a p pli c ati o n of eff e cti v e s kill- b as e d pr a cti c es, t h e
m o v e m e nt s yll a b us cr e at es a v er y p o w erf ul s yst e m ar o u n d w hi c h t o d e v el o p
a n eff e cti v e a gilit y a n d q ui c k n ess pr o gr a m.
P U T TI N G T H E M O V E M E N T S Y L L A B U S
I N T O A C TI O N
Eff e cti v e a gilit y tr ai ni n g b al a n c es t h e r e q uir e m e nts of t h e drills a n d t h e a bilit y
of t h e at hl et e. I n t his w a y, t h e l e v el of c h all e n g e n e e ds t o b e m o d ul at e d s o
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156 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
T a bl e 8. 1
T ar g et Cl assifi c ati o ns of M o v e m e nt P att er ns i n S p ort
T ar g et f u n c ti o n
M o v e m e nt ai m
T ar g et m o v e m e nt p at t er n
I niti ati o n
St art t o t h e fr o nt
A c c el er ati o n p att er n
St art t o t h e si d e
Cr oss st e p
St art t o t h e r e ar
Dr o p st e p
C h a n g e dir e cti o n (li n e ar or
l at er al)
C ut st e p or pl a nt st e p
St ati c w ait
At hl eti c p ositi o n
S e mi- st ati c tr a nsiti o n (j o c k e yi n g)
J o c k e yi n g a cti o n
M o v e t o t h e si d e
Si d e s h uffl e
M o v e t o t h e r e ar
B a c k p e d al
Tr a nsiti o n
A ct u ali z ati o n
Tr a c k t h e att a c k er di a g o n all y
Cr oss-st e p r u n
D e c el er at e
D e c el er ati o n p att er n
C o ntr oll e d m o v e m e nt t o t h e
fr o nt
C h o p st e ps i n a n at hl eti c p ositi o n
or a dj ust m e nt st e ps
A c c el er at e
A c c el er ati o n m o v e m e nt p att er ns
M ov e t o t o p s p e e d
Ki c k fr o m a r olli n g st art,
m a xi m u m s p e e d p att er n
M ai nt ai n a hi g h s p e e d wit h
s u btl e dir e cti o n al c h a n g es
C ur v e d r u n ni n g
© 2 0 0 9 G a m e s p e e d: M o v e m e nt Tr ai ni n g f or S u p eri or S p ort s P erf or m a n c e
b y I a n J effr e y s, C o a c h e s C h oi c e.
t h at it is i n a virt u al s w e et s p ot b et w e e n b ei n g t o o e as y, w hi c h c a n r es ult i n
b or e d o m, or t o o h ar d, w hi c h c a n r es ult i n a n xi et y a n d s u bs e q u e nt dis e n g a g e m e nt ( 6). A s essi o n d esi g n e d f or a n elit e at hl et e s h o ul d l o o k diff er e nt fr o m a
s essi o n f or a b e gi n n er. F or t his r e as o n, a s p ort-s p e cifi c a gilit y pr o gr a m s h o ul d
i n cl u d e a pr o gr essi o n i n m o v e m e nt c h all e n g e a n d c o m pl e xit y as at hl et es m o v e
t hr o u g h t h eir st a g es of d e v el o p m e nt. I n t h e i niti al st a g es, at hl et es c a n b e n efit
fr o m cl os e d drills i n w hi c h t h e m o v e m e nt is pr e pl a n n e d a n d t h e at hl et e is fr e e
t o c o n c e ntr at e s ol el y o n t h e m o v e m e nt p att er n at h a n d. T h e s p e e d of t h es e
drills c a n b e c o ntr oll e d a n d t h e y oft e n c o nsist of si n gl e m o v e m e nt p att er ns
(e. g., s h uffli n g). I n t his st a g e, c o a c h es s h o ul d d e v el o p at hl et es’ a bilit y i n all
t h e i d e ntifi e d m o v e m e nt p att er ns t o e ns ur e t h at t h er e ar e n o w e a k li n ks i n
m o v e m e nt a bilit y ( 6). O p e n drills c a n t h e n b e pr o gr essi v el y i ntr o d u c e d, t o
pr o vi d e c o nt e xt a n d a sti m ul ati n g e n vir o n m e nt ( 6).
As at hl et es d e v el o p, t h eir c o a c h es s h o ul d st art t o c o m bi n e t h e at hl et es’
m o v e m e nt p att er ns i n w a ys t y pi c all y us e d i n t h eir s p ort. F or e x a m pl e, b a c k p e d al drills c a n c o n cl u d e wit h s pri nts t o t h e r e ar, t o t h e si d e, or f or w ar d.
T h es e c o m bi n ati o ns ar e c o m m o nl y s e e n i n n u m er o us s p orts. A s at hl et es
d e v el o p, c o a c h es c a n als o d e pl o y drills t h at ar e i n cr e asi n gl y o p e n. H er e,
at hl et es s h o ul d r es p o n d t o a r a n g e of sti m uli, w hi c h b e c o m e s p ort ge neric
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A gilit y a n d Q ui c k n ess Pr o gr a m D esi g n ■ 1 5 7
(i. e., m o v e m e nts t h at a p pl y t o n u m er o us s p orts) a n d t h e n i n cr e asi n gl y s p ort
s p e cifi c ( 6, 1 4). F or e x a m pl e, at hl et es c a n i niti at e i n c or p or ati n g b a c k p e d ali n g
i nt o a s pri nt drill. N e xt, t h e y c a n c h a n g e dir e cti o n i n r es p o ns e t o a c o a c h’s
si g n al, a n d t h e n i n r es p o ns e t o a n ot h er at hl et e’s m o v e m e nt. T h es e t y p es of
drills c a n i n cl u d e gr e at v ari et y i n t er ms of dist a n c es, s p e e ds, dir e cti o ns, a n d
sti m uli. I n t his w a y, t h e m o v e m e nt p att er ns pr o gr essi v el y r efl e ct t h e s p e cifi c
a p pli c ati o ns f a c e d i n s p ort.
T h e f oll o wi n g list s h o ws t h e st a g es of m o v e m e nt a bilit y a n d a p pli c ati o n f or
g a m e-s p e e d d e v el o p m e nt ( 6). As at hl et es d e m o nstr at e c o m p et e n c y at o n e st a ge,
t h e y c a n pr o gr ess t o t h e n e xt st a g e. T his pr o c ess c a n als o b e a p pli e d t o a gilit y.
1. D e v el o p g e n er al a n d st a bl e f u n d a m e nt al m o v e m e nt p att er ns.
2. D e v el o p m o v e m e nt c o m bi n ati o ns, m o vi n g fr o m cl os e d drills t o o p e n
drills.
3. D e v el o p s p ort- g e n eri c m o v e m e nts i n i n cr e asi n gl y g a m e-r el at e d c o n t e xts.
4. P erf or m s p ort-s p e cifi c m o v e m e nts i n a g a m e c o nt e xt.
Q U A LI T Y I S VI T A L
Pr a cti c e m a k es p er m a n e nt. T his is a cr u ci al m ess a g e f or a n y a gilit y pr o gr a m.
If at hl et es ar e t o d e v el o p eff e cti v e a gilit y, t h e y m ust p erf or m e a c h drill wit h
t h e a p pr o pri at e t e c h ni q u e ( 4, 6). T h e y m ust al w a ys r e m e m b er t h at t h e drill is
m er el y a m e a ns t o a n e n d, a n d t h at e n d is e n h a n c e d a gilit y i n c o m p etiti o n. If
t h e y p erf or m t h e drill p o orl y, t h e y will n ot d e v el o p o pti m al a gilit y. T h er ef or e,
c o a c h es s h o ul d al w a ys e m p h asi z e t e c h ni q u e d uri n g e x er cis es.
T h e m o v e m e nts o utli n e d i n t a bl e 8. 1 pr o vi d e a n i d e al r ef er e n c e f or at hl et es
t o ass ess t h eir p erf or m a n c e of e a c h m o v e m e nt. T h e r es ults c a n f or m t h e st art
of a n a gilit y- d e v el o p m e nt pr o gr a m. W h er e d efi ci e n ci es ar e s e e n, t h es e ar e as
c a n b e t h e f o c us of tr ai ni n g t o bri n g t h es e m o v e m e nts u p t o st a n d ar d. Fr o m
t h er e, c o a c h es c a n d e v el o p e a c h m o v e m e nt p att er n al o n g t h e f oll o wi n g c o nti n u u m, w hi c h m o v es fr o m b asi c, cl os e d drills t o s p ort-s p e cifi c m o v e m e nts
t h at dis pl a y hi g h l e v els of a gilit y. Wit h t his str u ct ur e, c o a c h es c a n d e v el o p
s p ort-s p e cifi c a gilit y f or e a c h m o v e m e nt p att er n i n t a bl e 8. 1 i n t h e f oll o wi n g
m a n n er.
1.
2.
3.
4.
5.
D e v el o p i n di vi d u al m o v e m e nt p att er ns.
A d d v ari ati o n ( dist a n c e a n d dir e cti o n).
D e v el o p m o v e m e nt c o m bi n ati o ns.
M o v e t o i n cr e asi n gl y o p e n sit u ati o ns.
A d d s p ort-s p e cifi c r e q uir e m e nts.
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158 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
C o a c h es c a n t h e n str u ct ur e a gilit y- d e v el o p m e nt pr o gr a ms t o e ns ur e t h at
all m o v e m e nt p att er ns ar e d e v el o p e d wit hi n a gi v e n ti m e fr a m e. T his m a y
b e w e e kl y or bi w e e kl y.
C H A R A C T E RI S TI C S O F E F F E C TI V E S KI L L
D E V E L O P M E N T S E S SI O N S
A gilit y is a hi g hl y eff e cti v e s kill; t h er ef or e, a gilit y pr o gr a m mi n g s h o ul d b e
b as e d u p o n a s o u n d gr as p of t h e f u n d a m e nt als of s kill d e v el o p m e nt. B ut t h e
k n o wl e d g e of h o w b est t o d e v el o p s kills is still e m er gi n g, a n d s o d efi niti v e
st at e m e nts as t o t h e b est w a ys of d e v el o pi n g s kills c a n n ot b e m a d e. T h er e
d o a p p e ar t o b e r eli a bl e m e c h a nis ms, h o w e v er, b y w hi c h t h e a m o u nt of s kill
d e v el o p m e nt c a n b e e n h a n c e d, s u c h as t hr o u g h t h e eff e cti v e s el e cti o n a n d
a p pr o pri at e str u ct uri n g of e x er cis es.
C o g niti v e I n v ol v e m e nt
It a p p e ars t h at s kill d e v el o p m e nt is e n h a n c e d w h e n t h e at hl et e is c o gniti v el y i n v ol v e d wit h t h e s essi o n. Hi g h l e v els of c o g niti v e i n v ol v e m e nt
s e e m t o li n k t h e p arts of t h e br ai n r es p o nsi bl e f or a ut o m ati n g wit h t h os e
i n v ol v e d i n s ol vi n g pr o bl e ms. T h e us e of o p e n drills, w h er e at hl et es h a v e
t o s ol v e pr o bl e m s, i s a n eff e cti v e w a y of m a xi mi zi n g t hi s i n v ol v e m e nt
( 1 0, 1 1, 1 2).
A s essi o n s h o ul d i n v ol v e a cti viti es at t h e e dge of t he at hlete’s c a p acit y. T h er e
a p p e ars t o b e a s w e et s p ot b et w e e n c h all e n g e a n d s kill d e v el o p m e nt ( 6). If
all e x er cis es ar e e as y, at hl et es ar e n ot s uffi ci e ntl y str et c h e d t o d e v el o p t h eir
s kill c a p a citi es. O n t h e ot h er h a n d, if t h e e x er cis es ar e t o o a d v a n c e d a n d
c h all e n gi n g, at hl et es m a y n ot b e a cti v el y e n g a g e d m e nt all y b e c a us e t h eir
c h a n c es of s u c c ess ar e v er y l o w. It is t h er ef or e i m p ort a nt t o str u ct ur e s essi o ns
s o t h at t h e a cti viti es p us h t h e at hl et es t o w ar d t h e e d g e of t h eir c urr e nt c a p a c it y. It is i m p ort a nt t h at t h e c o a c h h as w a ys of pr o gr essi n g a gilit y e x er cis es
t o a c hi e v e t h e o pti m al l e v el of c h all e n g e. E m pl o yi n g d e gr e es of fr e e d o m is
es p e ci all y us ef ul i n t er ms of pr o gr essi o n. A degree of free d o m c a n b e t h o u g ht
of as a f a ct or t h at a n at hl et e h as t o c o nsi d er a n d c o ntr ol w h e n p erf or mi n g a n
e x er cis e ( 6). All a gilit y a n d q ui c k n ess e x er cis es c a n b e t h o u g ht of as l yi n g o n
a c o nti n u u m b et w e e n cl os e d a n d o p e n. B y a d di n g a si m pl e v ari a nt, c o a c h es
c a n a d d a d e gr e e of fr e e d o m, w hi c h i n t ur n a d ds a n a d diti o n al c o g niti v e f a ct or,
w hi c h i n t ur n pr o vi d es a n a d diti o n al c h all e n g e. D e gr e es of fr e e d o m c a n b e
a d d e d t o all of t h e t ar g et m o v e m e nts, pr o gr essi n g t h e m fr o m pr e d o mi n a ntl y
cl os e d t o i n cr e asi n gl y o p e n a n d ulti m at el y t o s p ort- g e n eri c a n d s p ort-s p e cifi c
a cti viti es ( 6).
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A gilit y a n d Q ui c k n ess Pr o gr a m D esi g n ■ 1 5 9
E n s uri n g V ari ati o n
S kill d e v el o p m e nt a p p e ars t o b e e n h a n c e d w h e n pr a cti c es ar e v ari a bl e; t h at
is, w h e n v ari o us as p e cts of t h e e x er cis e c h a n g e o v er s u bs e q u e nt r e p etiti o ns
( 1 1). A g ai n, t h e us e of o p e n drills is a w a y of a c hi e vi n g v ari a n c e, b ut e v e n
r el ati v el y cl os e d drills c a n h a v e a d e gr e e of v ari a n c e b y alt eri n g st arti n g
p ositi o ns, m o v e m e nt c o m bi n ati o ns, a n d s o o n. I n a si mil ar v ei n, r a n d o m
all o c ati o n of drills w h er e, r at h er t h a n all t h e e x er cis es of t h e s a m e drill b ei n g
p erf or m e d si m ult a n e o usl y t h e y ar e i nt ers p ers e d wit h ot h er e x er cis es, a p p e ars
t o e n h a n c e s kill d e v el o p m e nt ( 6, 9, 1 0). T h es e m et h o ds p ossi bl y a c hi e v e t his
b y i n cr e asi n g t h e a m o u nt of c o g niti v e i n v ol v e m e nt r e q uir e d t o p erf or m t h e
e x er cis es s u c c essf ull y.
E x t er n al F o c u s
G etti n g at hl et es t o us e a n e xter n al f oc us (f o c usi n g o n t h e r es ults of a n a cti o n)
r at h er t h a n a n i nter n al foc us (f o c usi n g o n t h e b o d y a cti o ns t h e ms el v es) a p p e ars
t o e n h a n c e s kill d e v el o p m e nt ( 6, 1 2). O p e n a n d t as k- b as e d drills ar e hi g hl y
eff e cti v e at n at ur all y g e n er ati n g a n e xt er n al f o c us. H o w e v er, e v e n cl os e d
drills c a n f ost er a n e xt er n al f o c us if a p pr o pri at e c o a c hi n g c u es ar e d e pl o y e d
( 5, 1 1, 1 3).
R e p etiti o n
P er h a ps t h e bi g g est f a ct or of all is r e p etiti o n as s kill d e v el o p m e nt c o m es
t hr o u g h e xt e nsi v e, q u alit y r e p etiti o n. T h er ef or e it is cr u ci al t h at m o v e m e nts
b e r e p e at e d r e g ul arl y t hr o u g h o ut a n at hl et e’s tr ai ni n g. Tr ai ni n g s h o ul d s ys t e m ati c all y e ns ur e t h at t h e m o v e m e nts r e q uir e d t o pl a y t h e g a m e ar e r e p e at e d
c o nsist e ntl y wit hi n a n y gi v e n tr ai ni n g p eri o d ( 1).
S T R U C T U RI N G A N E F F E C TI V E A GI LI T Y
D E V E L O P M E N T S E S SI O N
A n y eff e cti v e a gilit y s essi o n m ust st art wit h a cl e ar o bj e cti v e t h at s h o ul d r el at e
t o t h e s p e cifi c m o v e m e nt s kills t h at ar e t o b e d e v el o p e d. T h e t y p e of o bj e cti v e will d e p e n d u p o n t h e s p ort a n d t h e a bilit y of t h e at hl et e. Wit h b e gi n n er
at hl et es, t h e o bj e cti v e m a y b e t o d e v el o p a si n gl e m o v e m e nt c a p a cit y, s u c h as
d e c el er ati o n. As a n at hl et e a c hi e v es t h es e o bj e cti v es, t h e y c a n b e c o m e m or e
c o m pl e x, s u c h as t h e a bilit y t o cr e at e s p a c e. Ulti m at el y, t h e o bj e cti v e will
b e c o m e m or e s p ort-s p e cifi c, s u c h as d ef e n di n g t h e k e y i n b as k et b all.
T hr o u g h o ut t h e pl a n ni n g pr o c ess, t his o bj e cti v e s h o ul d g ui d e all d e cisi o ns
f or t h at tr ai ni n g s essi o n. O n c e t h e o bj e cti v e is i d e ntifi e d, t h e o pti m al s essi o n
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160 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
str u ct ur e b y w hi c h t h e o bj e cti v e will b e a c hi e v e d n e e ds t o b e d e ci d e d. T his
str u ct ur e will b e di ct at e d b y t h e or eti c al a n d l o gisti c al iss u es wit h t h e l att er
t h at i n cl u d e t h e ti m e a n d r es o ur c es a v ail a bl e. It is al w a ys i m p ort a nt t o e ns ur e
t h at l o gisti c al iss u es ar e c o nsi d er e d a n d t h at pl a n ni n g d o es n ot b e c o m e si m pl y
a t h e or eti c al pr o c ess. U nl ess a pl a n c a n b e e x e c ut e d i n c o nt e xt, it will b e
i m p ossi bl e t o a p pr o pri at el y a p pl y a n eff e cti v e a gilit y d e v el o p m e nt pr o gr a m,
n o m att er h o w t h e or eti c all y s o u n d it is.
O n c e t hi s o v er ar c hi n g str u ct ur e i s est a blis h e d, t h e b est e x er cis es t o
a c hi e v e t h e o bj e cti v es c a n b e i d e ntifi e d a n d t h e n str u ct ur e d s o as t o pr o vi d e
a n a p pr o pri at e s essi o n fl o w. T h es e e x er cis es s h o ul d b e s el e ct e d t o e ns ur e
t h at t h e y dir e ctl y a d dr ess t h e o bj e cti v e a n d pr o vi d e t h e a p pr o pri at e l e v el of
c h all e n g e f or t h e at hl et e.
B e c a us e a gilit y tr ai ni n g is b est c arri e d o ut w h e n a n at hl et e is i n a n o n f ati g u e d st at e, it is i d e all y p erf or m e d at t h e st art of a s essi o n ( 6). Si mil arl y,
t h e d ur ati o n of a gilit y drills s h o ul d b e s h ort ( 3- 5 s e c o n ds) t o e ns ur e t h at
a p pr o pri at e q u alit y of m o v e m e nt, b ot h i n t er ms of t e c h ni c al p erf or m a n c e a n d
t h e q u alit y of o ut p ut, is m ai nt ai n e d t hr o u g h o ut t h e e x er cis e ( 6). Si mil arl y,
r est p eri o ds s h o ul d b e s uffi ci e nt t o e ns ur e a hi g h q u alit y of p erf or m a n c e i n
t h e s u bs e q u e nt r e p etiti o n. I n s o m e cir c u mst a n c es, drills c a n b e e xt e n d e d,
or r est p eri o ds r e d u c e d, w h er e t h e ai m is t o d e v el o p t h e a bilit y t o m ai nt ai n
t e c h ni q u e a n d q u alit y u n d er f ati g u e. Ty pi c all y, t his is o nl y c arri e d o ut wit h
at hl et es w h o h a v e a g o o d l e v el of m o v e m e nt c o m p et e n c y.
W h e n w or ki n g wit h i niti ati o n a n d a ct u ali z ati o n a p pli c ati o ns (s e e t a bl e 8. 1),
t h e i nt e nsit y of m o v e m e nt n e e ds t o b e hi g h. T his e ns ur es t h at t h e c a p a citi es
r efl e ct t h e g a m e-li k e a p pli c ati o n a n d pr o vi d e a s uffi ci e ntl y i nt e ns e sti m ul us
t o pr o d u c e t h e r e q uir e d p h ysi c al a d a pt ati o n. H o w e v er, t his is n ot t o s a y t h at
all a gilit y m o v e m e nt m ust b e of hi g h i nt e nsit y. M o v e m e nts of l o w er i nt e nsit y,
es p e ci all y tr a nsiti o n-t y p e m o v e m e nts c a n b e p erf or m e d t o assist wit h t h e
d e v el o p m e nt of t h e a p pr o pri at e s kill p att er ns r e q uir e d f or hi g h p erf or m a n c e.
I n t his w a y, a gilit y m o v e m e nts c a n att ai n t h e d e gr e e of r e p etiti o ns n e e d e d
t o d e v el o p t h e r e q uir e d m ot or s kills. Ty pi c all y, i nt e ns e m o v e m e nts s h o ul d
b e li mit e d t o n o m or e t h a n t w o s essi o ns p er w e e k. L ess i nt e ns e a cti viti es
c a n b e p erf or m e d m or e fr e q u e ntl y, h o w e v er, si n c e t h e y i n d u c e l ess n e ur al
a n d p h ysi ol o gi c al f ati g u e y et c a n h el p d e v el o p t h e s kill c a p a citi es r e q uir e d.
Si mil arl y, t h e e m p h asis o n s kill d e v el o p m e nt m e a ns t h at s o m e f or m of a gilit y
tr ai ni n g s h o ul d al w a ys b e pr es e nt i n a n at hl et e’s pr o gr a m, a n d it is h er e t h at
t h e w ar m- u p a p pr o a c h o utli n e d l at er i n t his c h a pt er is cr u ci al.
C o a c hi n g I s K e y
T h e s yst e m ati c a n d str at e gi c pr o c ess d es cri b e d i n t his c h a pt er s h o ul d e ns ur e
t h at e a c h s essi o n h as t h e m a xi m u m c h a n c e of a c hi e vi n g its o bj e cti v es. B ut
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A gilit y a n d Q ui c k n ess Pr o gr a m D esi g n ■ 1 6 1
t h e ulti m at e eff e cti v e n ess of e a c h s essi o n, a n d of t h e pr o gr a m as a w h ol e,
will b e di ct at e d b y t h e q u alit y of c o a c hi n g d eli v er e d d uri n g a n y s essi o n. N o
m att er h o w w ell s el e ct e d, a drill al o n e will b e eff e cti v e o nl y if t h e at hl et es
p erf or m t h e e x er cis e i n a n a p pr o pri at e m a n n er. It is h er e t h at t h e a bilit y
t o o bs er v e p erf or m a n c e, t o e v al u at e p erf or m a n c e i n r el ati o n t o a t e c h ni c al
m o d el, a n d t o pr o vi d e a p pr o pri at e f e e d b a c k a n d i nstr u cti o n t o bri n g t h e
at hl et e’s p erf or m a n c e t o w ar d t h at m o d el b e c o m e criti c al. T h e i m p ort a n c e
of eff e cti v e c o a c hi n g c a n n e v er b e o v erst at e d i n a n y a gilit y a n d q ui c k n ess
d e v el o p m e nt pr o gr a m.
N e e d f or a Q u alit y W ar m- U p
E arli er i n t his c h a pt er, t h e gr e at c h all e n g es of b al a n ci n g t h e n e e d f or s kill
d e v el o p m e nt wit h c o ntr olli n g t h e o v er all v ol u m e of i nt e ns e w or k w as hi g h li g ht e d. It is h er e t h at t h e R A M P (r ais e, a cti v at e, m o bili z e, a n d p ot e nti at e)
w ar m- u p s yst e m is a p o w erf ul t o ol f or t h e str e n gt h a n d c o n diti o ni n g c o a c h
( 3, 7, 1 0). T h e w ar m- u p is c h ar a ct eristi c all y p erf or m e d a n y ti m e a n at hl et e
tr ai ns, a n d s o pr o vi d es a ti m e- effi ci e nt m et h o d b y w hi c h s kill a p pli c ati o n c a n
b e a p pli e d wit h o ut t h e n e e d f or a n y a d diti o n al tr ai ni n g ti m e. I n t h e R A M P
w ar m- u p s yst e m, t h e first p h as e i n v ol v es r aisi n g p h ysi ol o gi c al p ar a m et ers,
s u c h as h e art r at e, b o d y t e m p er at ur e, a n d s o o n. W hil e t his c a n b e a c hi e v e d
b y g e n er al m e a ns, a c hi e vi n g it b y t h e s yst e m ati c a p pli c ati o n of m o v e m e nt
p att er ns all o ws t h e m t o b e d e v el o p e d d uri n g e v er y tr ai ni n g s essi o n, t h us
c o ntri b uti n g n ot o nl y t o t h e w ar m- u p f or t h at s essi o n b ut als o t o t h e d e v el o p m e nt of i n v ol v e d m o v e m e nt s kills a n d, ulti m at el y, t o a gilit y p erf or m a n c e
( 3, 6, 7, 1 0). A d diti o n all y, t h e p ot e nti ati o n p h as e, c o nsisti n g of pr o gr essi v e
i n cr e as es i n e x er cis e i nt e nsit y i n pr e p ar ati o n f or t h e u p c o mi n g s essi o n, is a n
i d e al o p p ort u nit y t o d e v el o p t h es e m o v e m e nts f urt h er a n d t o a p pl y t h e m i n
i n cr e asi n gl y s p ort-s p e cifi c c o nt e xts. T h es e p h as es c a n b e t ar g et e d t o s p e cifi c
as p e cts of p erf or m a n c e s u c h as a c c el er ati o n or dir e cti o n c h a n g e, or e v e n t o
v er y s p ort-s p e cifi c c a p a citi es s u c h as cr e ati n g s p a c e. T his m e a ns t h at a gil it y d e v el o p m e nt c a n b e a c hi e v e d t hr o u g h t ar g et e d w ar m- u ps a n d n ot o nl y
t hr o u g h d e di c at e d a gilit y s essi o ns ( 6, 7, 1 0).
C O N C L U SI O N
A gilit y a n d q ui c k n ess ar e c o m pl e x s p orti n g s kills t h at i n cl u d e b ot h p h ysi c al
a n d c o g niti v e c o m p o n e nts. As a r es ult, o nl y a pr o gr essi v e s kill- d e v el o p m e nt
pr o gr a m will eff e cti v el y i m pr o v e a gilit y a n d q ui c k n ess. T h e e d u c ati o n al m o d el
of a s yll a b us c a n b e a p pli e d t o d e v el o pi n g a gilit y: t h e c o a c h c a n i d e ntif y t h e
b asi c m o v e m e nt p att er ns t h at ar e r e q uir e d t o p erf or m t h e s p ort a n d t h e n
d esi g n a pr o gr a m t o est a blis h, r efi n e, a n d a p pl y t h e m o v e m e nt s yll a b us i n
li g ht of t h e s p e cifi c s p ort a n d t h e a bilit y of t h e at hl et e.
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T his p a g e i nt e nti o n all y l eft bl a n k.
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C H APTER
9
S p or t- S p e cifi c A gilit y
a n d Q ui c k n ess Tr ai ni n g
T his c h a pt er i n cl u d es s o m e of t h e m ost eff e cti v e drills f or e a c h of t h e f e at ur e d
s p orts fr o m t h e c o ntri b ut ors’ e x p eri e n c es. As wit h a n y tr ai ni n g pr o gr a m,
drills s h o ul d b e s el e ct e d b as e d o n t h e at hl et e’s s p e cifi c s p ort, p ositi o n, tr ai n i n g a g e, s kill l e v el, s p e cifi c ar e as i n n e e d of i m pr o v e m e nt, a n d c o a c h – at hl et e
c o nstr ai nts.
Ta bl e 9. 1 pr o vi d es a list of t h e s p orts i n cl u d e d i n t his c h a pt er.
T a bl e 9. 1
S p ort- S p e cifi c Tr ai ni n g f or A gilit y a n d Q ui c k n ess
S p or t
P a g e n u m b er
B as e b all a n d s oft b all
165
B as k et b all
17 2
C o m b at S p ort s
179
Cri c k et
182
Fi el d H o c k e y
189
F o ot b all ( A m eri c a n or gri dir o n)
19 4
Ic e H oc key
19 8
L a cr os s e
201
N et b all
203
R u g by
2 11
S o c c er
217
T e n nis
223
V oll e y b all
225
Wr estli n g
227
T h e a ut h ors w o ul d li k e t o a c k n o wl e d g e t h e si g nifi c a nt c o ntri b uti o n s of Al Bi a n c a ni, Mi c h a el D os c h er, T o d d
D ur ki n, Gr e g I nf a nt oli n o, K ati e Kr all, a n d Mi k e S a n d ers t o t his c h a pt er.
163
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164 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
At hl et es a n d c o a c h es c a n e asil y a d a pt t h es e drills or s u bstit ut e ot h ers fr o m
c h a pt ers 6 a n d 7 b as e d o n t h eir l e v el of p erf or m a n c e, tr ai ni n g b a c k gr o u n d,
y e arl y tr ai ni n g c y cl e, a n d tr ai ni n g g o als. As t h e at hl et e pr o gr ess es, t h e c o a c h
s h o ul d t o d e v el o p or m o dif y t h es e drills b as e d o n t h e d e m a n ds of t h e p arti c u l ar s p ort. T h e r at e of pr o gr essi o n s h o ul d b e d et er mi n e d b y t h e at hl et es’ a bilit y
t o c o m pl et e t h e c orr e ct p att er n or m o v e m e nt, as w ell as b y t h eir p h ysi ol o gi c al
a biliti es s u c h as str e n gt h. F urt h er m or e, c o a c h es s h o ul d b as e pr o gr essi o n o n
a n at hl et e’s o v er all b o d y c o ntr ol, a w ar e n ess, a n d t e c h ni q u e w h e n p erf or mi n g
a n a cti vit y or drill.
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S p ort- S p e cifi c A gilit y a n d Q ui c k n ess Tr ai ni n g ■ 1 6 5
B A SE B ALL A N D S OF T B ALL
J a v air Gill et t
T o d e v el o p a n eff e cti v e a gilit y pr o gr a m f or b as e b all a n d s oft b all it is i m p ort a nt
t h at t h e c o a c h h a v e a n i ntri c at e k n o wl e d g e of t h e g a m e a n d t h e m o v e m e nts
p erf or m e d o n t h e fi el d. T h es e s p orts r e q uir e a u ni q u e c o m bi n ati o n of p h ys i c al a biliti es, s kills, a n d m e nt al pr o c ess es t o b e s u c c essf ul. M ost d e cisi o ns i n
b as e b all a n d s oft b all m ust b e m a d e u n d er si g nifi c a nt ti m e c o nstr ai nts. F or
t his r e as o n, b as e b all a n d s oft b all at hl et es m ust h a v e n ot o nl y g o o d p h ysi c al
s kills a n d a biliti es b ut als o g o o d sit u ati o n al a w ar e n ess a n d r e a cti o n ti m e i n
or d er t o e x e c ut e a s u c c essf ul m o v e m e nt str at e g y q ui c kl y a n d a c c ur at el y. As
s u c h, a gilit y tr ai ni n g drills s h o ul d b e s p e cifi c t o t h e m o v e m e nts ass o ci at e d
wit h t h e s p ort a n d ulti m at el y tr a nsiti o n fr o m drills t h at ar e pr e pl a n n e d a n d
str u ct ur e d t o drills t h at ar e p erf or m e d i n a r a n d o mi z e d a n d v ari a bl e l e ar ni n g
e n vir o n m e nt.
A gilit y drills s h o ul d b e d esi g n e d t o m e et t h e b asi c m o v e m e nts r e q uir e d o n
t h e fi el d a n d c a n b e m a d e m or e s p e cifi c t o m e et t h e n e e ds of i nfi el d ers, pit c hers, o utfi el d ers, a n d c at c h ers. R e g ar dl ess of t h e at hl et e’s p ositi o n, d ef e nsi v e
m o v e m e nts m ost oft e n i n cl u d e q ui c k i niti al a c c el er ati o ns as w ell as a br u pt
dir e cti o n al c h a n g es i n t h e mi dst of r u n ni n g. Visi o n a n d e y e m o v e m e nt ar e
als o i nt e gr al c o m p o n e nts of p erf or m a n c e f or a n y fi el d er. F or all p ositi o ns, it
is i m p ort a nt t h at a gilit y drills i n c or p or at e vis u al tr a c ki n g a n d u p p er- b o d y
r e a c hi n g t as ks. Hi g h s p e e d, m ulti pl a n ar f o ot w or k drills c a n i m pr o v e b o d y
c o ntr ol a n d p ositi o ni n g a n d assist i n m or e pr e cis e vis u al tr a c ki n g of t h e b all
i n fli g ht. A gilit y drills i n v ol vi n g fl y b alls s h o ul d i n c or p or at e q ui c k a dj ustm e nts of t h e f e et al o n g wit h c o or di n at e d r ot ati o n al m oti o ns of t h e hi ps a n d
s h o ul d ers. A gilit y drills m or e s p e cifi c t o r etri e vi n g gr o u n d b alls s h o ul d als o
i n c or p or at e u p p er- b o d y r e a c hi n g i n f or e h a n d a n d b a c k h a n d fi el di n g p ositi o ns.
I n t h e f or e h a n d p orti o n of a drill, t h e at hl et e t a k es a n o p e n st e p l at er all y wit h
o n e f o ot w hil e t ur ni n g t h e b o d y a n d l u n gi n g, a n d r e a c h es t o w ar d t h e gr o u n d
wit h t h e gl o v e h a n d. I n t h e b a c k h a n d p orti o n of a drill, t h e at hl et e t ur ns t h e
b o d y, pi v oti n g o n o n e f o ot a n d t a ki n g a st e p a cr oss t h e b o d y wit h t h e ot h er
f o ot w hil e l u n gi n g a n d r e a c hi n g wit h t h e gl o v e h a n d.
P R O G R A M D E SI G N
T h e ulti m at e g o al i n b as e b all- a n d s oft b all-s p e cifi c a gilit y pr o gr a m d esi g n is
t o pr o gr ess t o p ositi o n-s p e cifi c drills a n d mi mi c m o v e m e nts i n a r a n d o mi z e d, v ari a bl e e n vir o n m e nt. A gilit y pr o gr a ms s h o ul d b e d esi g n e d t o m e et t h e
s p e cifi c n e e ds of t h e p ositi o n. I nfi el d er a n d pit c h ers’ m o v e m e nts fr e q u e ntl y
i n v ol v e q ui c k l at er al s h uffl es f or s h ort dist a n c es a n d cr oss o v er st e ps i nt o
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166 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
s pri nts c o v eri n g v ari o us dist a n c es. O utfi el d ers will c o v er t h e gr e at est dist a n c es
a n d m ost oft e n r e q uir e c h a n g es i n b o d y p ositi o n, oft e n w hil e m o vi n g at t h e
hi g h s p e e ds. C at c h ers’ m o v e m e nts ar e v er y diff er e nt fr o m a n y ot h er p ositi o n
o n t h e fi el d, s o a gilit y drills s p e cifi c f or t h at p ositi o n s h o ul d si m ul at e bl o c k i n g b alls i n t h e dirt a n d r etri e vi n g b alls at s h ort dist a n c es at v ari o us a n gl es.
L o c o m oti v e a gilit y drills f or t h e b att er c a n f o c us o n m o v e m e nts c all e d f or
aft er c o nt a ct. B as e-r u n ni n g a gilit y drills s h o ul d si m ul at e t h e t ur ns t h at n e e d
t o b e m a d e w h e n r o u n di n g t h e b as es a n d e m p h asi z e st arti n g a n d st o p pi n g
a bilit y w hil e wit hi n t h e b as e p at hs.
W hil e p ositi o n-s p e cifi c a gilit y drills s h o ul d b e pr a cti c e d d ail y d uri n g t h e
s e as o n, a n i n- d e pt h off-s e as o n b as e b all- a n d s oft b all-s p e cifi c a gilit y pr o gr a m
c a n b e i ntr o d u c e d i nt o a w ell-r o u n d e d str e n gt h a n d c o n diti o ni n g pr o gr a m t w o
ti m es p er w e e k. D uri n g pr es e as o n, t h e fr e q u e n c y of a gilit y pr o gr a ms s h o ul d
i n cr e as e a n d b e p erf or m e d t hr e e ti m es p er w e e k, t h er e b y i n cr e asi n g t h e t ot al
v ol u m e of t his s p e cifi c w or k. F urt h er, drills s h o ul d us e b et w e e n a 1: 5 a n d a
1: 2 0 w or k-t o-r est r ati o ( 1). Si n c e m ost drills s h o ul d i n v ol v e s h ort dist a n c es
a n d l ast l ess t h a n 5 s e c o n ds, a 1: 2 0 w or k-t o-r est r ati o will b e s uffi ci e nt f or
a f ull A T P- P C r e c o v er y. As t h e s e as o n a p pr o a c h es, r est ti m es s h o ul d mi mi c
g a m e sit u ati o ns i n w hi c h t h e at hl et e is us u all y aff or d e d a b o ut 2 0 s e c o n ds of
r est b et w e e n pit c h es.
W h e n d et er mi ni n g t h e a p pr o pri at e v ol u m e f or a gilit y pr o gr a m s, it is
i m p ort a nt t o t a k e i nt o a c c o u nt t h e drills us e d, dist a n c e c o v er e d, a n d m ost
i m p ort a ntl y, t h e dir e cti o n al c h a n g e d e m a n ds a n d i nt e nsit y. F or e x a m pl e, a
s h ort b ut hi g h-s p e e d 1 8 0- d e gr e e t ur n (as i n a r u n d o w n) will off er a diff er e nt
m e c h a ni c al d e m a n d t h a n a l o n g er dist a n c e ar c-li k e t ur n (as i n r o u n di n g first
b as e). M a gri ni a n d c oll e a g u es ( 1) s u g g est a t ot al v ol u m e of 3 0 0 t o 6 0 0 m et ers
( 3 2 8. 1- 6 5 6. 2 y d) p er s essi o n. F or C O D drills, 4 or 5 r e p etiti o ns ar e s u g g est e d
t o b e p erf or m e d i n e a c h dir e cti o n f or a p pr o pri at e l e ar ni n g t o t a k e pl a c e o n
eit h er si d e. F or hi g h-fr e q u e n c y pl y o m etri c drills, t h e at hl et e s h o ul d c o m mit
t o p erf or mi n g t h e drill as f ast as p ossi bl e f or u p t o 5 or 6 s e c o n ds. M a n y
drills will off er a dir e cti o n al c o m p o n e nt (e. g., m o vi n g eit h er ri g ht vs. l eft, u p
vs. b a c k, or u p l eft vs. u p ri g ht) s o e q u al att e nti o n is d e v ot e d a n d s h o ul d b e
i n cl u d e d i n t h e t ot al v ol u m e. It is a d vis e d t h at t ot al v ol u m e b e s u m m e d b y
usi n g t ot al r e p etiti o ns p erf or m e d i n all dir e cti o ns. G e n er al- p ur p os e drills
s h o ul d b e p erf or m e d f or at l e ast 2 or 3 s ets w h er e as p ositi o n-s p e cifi c drills
s h o ul d b e pr a cti c e d o v er 4 or 5 s ets. P erf or mi n g a g e n er al- p ur p os e drill
all o ws at hl et es a n o p p ort u nit y t o m ai nt ai n g o o d f u n d a m e nt al m o v e m e nt
s kills i n di c ati v e of o v er all at hl eti cis m, w h er e as p ositi o n-s p e cifi c drills all o w
t h e m t o b e c o m e b ett er s p e ci ali z e d at t h eir s p e cifi c p ositi o n. N ot e t h at c at c hers r e q uir e a u ni q u e s et of s kills t h at s e p ar at e t h e m fr o m a n y ot h er p ositi o n
o n t h e fi el d. T h er ef or e, f or tr a nsf er t o o c c ur, v ari a bl e a gilit y drills n e e d t o b e
d esi g n e d t o fit a c at c h er a n d pr a cti c e d r e g ul arl y.
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S p ort- S p e cifi c A gilit y a n d Q ui c k n ess Tr ai ni n g ■ 1 6 7
G E N E R A L- P U R P O S E D RI L L S
M ulti pl a n ar Hi p H o p s a n d P o p s
Hi p h o ps a n d p o ps pl a c e a n e m p h asis o n b o d y c o ntr ol a n d C O D w h e n t h e
b o d y’s c e nt er of m ass s u d d e nl y c h a n g es. R ot ati o n al hi p h o ps a n d p o ps a d d
hi p r ot ati o n wit h s h o ul d er dis ass o ci ati o n. I n all v ari ati o ns t h e at hl et e s h o ul d
att e m pt t o k e e p t h e h e a d a n d s h o ul d ers still. A m or e a d v a n c e d v ersi o n c a n
b e p erf or m e d o n o n e l e g.
Li n e ar Hi p H o p p er s
B e gi n f a ci n g f or w ar d wit h b ot h f e et b e hi n d a li n e. H o p f or w ar d a n d b a c k w ar d o n b ot h
f e et o v er t h e li n e.
L at er al Hi p H o p p er s
B e gi n f a ci n g si d e w a ys wit h b ot h f e et n e xt t o t h e li n e. H o p l at er all y o n b ot h f e et o v er
t h e li n e a n d b a c k.
4 5- D e gr e e Hi p P o p p er s
B e gi n f a ci n g f or w ar d wit h b ot h f e et b e hi n d a li n e. H o p o n b ot h f e et a n d r ot at e t h e hi ps
4 5 d e gr e es t o m o v e o n e f o ot i n fr o nt of t h e li n e w hil e k e e pi n g t h e ot h er f o ot b e hi n d
t h e li n e. W h e n t h e f e et c o nt a ct t h e gr o u n d t h e y s h o ul d l a n d p ar all el t o e a c h ot h er a n d
at t h e s a m e ti m e. Q ui c kl y s wit c h t h e f e et a n d tr y t o p ut t h e f o ot i n fr o nt of t h e li n e i n
t h e s a m e e x a ct s p ot e v er y ti m e.
9 0- D e gr e e Hi p P o p p er s
B e gi n f a ci n g si d e w a ys wit h o n e f o ot o n o n e si d e of t h e li n e a n d t h e ot h er f o ot o n t h e
li n e. H o p o n b ot h f e et a n d r ot at e t h e hi ps 9 0 d e gr e es t o m o v e t h e f o ot t h at is off t h e
li n e o nt o t h e li n e. T h e f o ot t h at b e gi ns o n t h e li n e s h o ul d l a n d b a c k o n t h e li n e. T h e n
q ui c kl y h o p b a c k i nt o t h e st arti n g p ositi o n. W h e n t h e f e et c o nt a ct t h e gr o u n d t h e y
s h o ul d l a n d p ar all el t o e a c h ot h er a n d at t h e s a m e ti m e. K e e p t h e h e a d a n d s h o ul d ers
f a ci n g p er p e n di c ul ar t o t h e li n e at all ti m es. P erf or m t his drill r ot ati n g b ot h t o t h e ri g ht
a n d t o t h e l eft.
1 8 0- D e gr e e Hi p P o p p er s
B e gi n f a ci n g b a c k w ar d wit h b ot h f e et o n t h e li n e. B ef or e st arti n g, r ot at e t h e s h o ul d ers
s o t h at t h e y ar e p er p e n di c ul ar t o t h e li n e. H o p wit h b ot h f e et a n d r ot at e t h e hi ps 1 8 0
d e gr e es s o t h at b ot h f e et l a n d b a c k o n t h e li n e f a ci n g t h e o p p osit e dir e cti o n. W h e n t h e
f e et c o nt a ct t h e gr o u n d t h e y s h o ul d l a n d p ar all el t o e a c h ot h er a n d at t h e s a m e ti m e.
K e e p t h e h e a d a n d s h o ul d ers f a ci n g p er p e n di c ul ar t o t h e li n e at all ti m es. P erf or m t his
drill r ot ati n g b ot h t o t h e ri g ht a n d t o t h e l eft.
Hi p P o p p er s wit h a C at c h
P erf or m t h e d esir e d hi p h o p or p o p drill f or 3 t o 5 s e c o n ds a n d t h e n t hr o w a b all f or
t h e at hl et e t o c at c h i n t h e air. T h e b all s h o ul d b e t hr o w n i n diff er e nt pl a c es ar o u n d t h e
drill ar e a i n or d er t o f or c e t h e at hl et e t o m a k e r a n d o m b o dil y a dj ust m e nt s. T his h el ps
mi mi c t h e d e m a n ds of t h e g a m e.
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168 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
Ar m Sli d e s wit h R e a c h
Di vi n g f or a b all or sli di n g h e a dfirst i nt o a b as e is diffi c ult t o s af el y r e pli c at e
i n a c o ntr oll e d e n vir o n m e nt. A gilit y drills i n v ol vi n g f alli n g o nt o t h e gr o u n d
a n d r e a c hi n g c a n assist i n cr e ati n g a k n o wl e d g e a n d c o nfi d e n c e f or hitti n g
t h e gr o u n d, si m ult a n e o usl y i m pr o vi n g d y n a mi c st a bilit y a n d b uil di n g r e a cti v e str e n gt h i n t h e c or e a n d s h o ul d er c o m pl e x es. C O D pri n ci pl es f or t h e
u p p er b o d y ar e e x pl or e d h er e. T o cr e at e a m or e u ni v ers al e n vir o n m e nt, a d d
a t ar g et a n d v ar y t h e dist a n c e a n d/ or dir e cti o n of t h e r e a c h i n r a n d o m a n d
r e a cti v e f as hi o n.
Ar m Sli d e s wit h R e a c h
I n a q u a dr u p e d p ositi o n wit h h a n ds o n a sli d er o n t h e gr o u n d, h a v e t h e at hl et e sli d e
o n e ar m al o n g t h e gr o u n d e xt e n di n g it o ut i n fr o nt of t h e b o d y w hil e f alli n g f or w ar d.
A s i n a tr a diti o n al p us h- u p e x er cis e, us e t h e ot h er ar m t o assist i n br a ci n g a n d st o p pi n g
t h e f all, pr e v e nti n g t h e c h est fr o m t o u c hi n g t h e gr o u n d. T o a d d a l e v el of diffi c ult y,
b e gi n u pri g ht i n t h e k n e eli n g p ositi o n a n d f all f or w ar d all o wi n g t h e o n e ar m t o l a n d,
sli d e, a n d e xt e n d t o w ar d a t ar g et w hil e t h e ot h er ar m assist s i n br a ci n g a n d st o p pi n g
t h e f all. P o p ri g ht b a c k u p i nt o t h e u pri g ht a n d k n e eli n g st arti n g p ositi o n or p o p b a c k
u p i nt o a st a n di n g p ositi o n.
I N FI E L D E R- A N D PI T C H E R- S P E CI FI C D RI L L S
F or e h a n d a n d B a c k h a n d L u n g e Pi c k- U p s
Elit e b as e b all a n d s oft b all pl a y ers i niti all y sl o w t h eir h a n ds, li mit h e a d m o v e m e nt, a n d vis u all y tr a c k t h e b all d e e p er t o all o w t h e ms el v es m or e ti m e t o
d e ci d e a n d a dj ust t h eir h a n d m o v e m e nt as t h e b all cl os es i n. I n c or p or ati n g
u p p er- b o d y r e a c hi n g i n f or e h a n d a n d b a c k h a n d a gilit y drills c a n h el p t h e
at hl et e a c q uir e t h e n e c ess ar y s kills t h at r ei nf or c e pr o p er s e q u e n ci n g a n d
ti mi n g i n a g a m e hi g hl y r eli a nt o n vis u al tr a c ki n g a n d u p p er- b o d y r e a c hi n g
m o v e m e nts.
L u n g e Pi c k- U p
Tr a diti o n al pi c k- u p drills ar e p erf or m e d b y sli di n g l at er all y 2 or 3 ti m es i n b ot h dir e cti o ns
w hil e fi el di n g a b all o n b ot h e n ds.
• P h a s e 1 . I niti all y p erf or m t his drill i n t h e a bs e n c e of c at c hi n g a b all. T ur n t h e
b o d y pi v oti n g o n o n e f o ot a n d l u n g e wit h a f or e h a n d r e a c h, t h e n r et ur n t o t h e
st arti n g p ositi o n. T h e n pi v ot a n d t ur n t h e b o d y m o vi n g o n e f o ot a cr oss t h e b o d y,
l u n g e wit h a b a c k h a n d r e a c h, a n d t h e n r et ur n t o n e utr al. O n c e pr o p er t e c h ni q u e
is a c q uir e d, s p e e d u p t h e e x e c uti o n of t h e drill b y m o vi n g t h e f e et a n d g etti n g
i nt o a n d o ut of t h e l u n g e as q ui c kl y as p ossi bl e.
• P h a s e 2 . Pi c k t hr e e diff er e nt l o c ati o ns o n b ot h si d es a n d alt er t h e l a n di n g z o n e
of e a c h st e p ( 8, 9, 1 0 o’cl o c k t o t h e l eft a n d 2, 3, 4 o’cl o c k t o t h e ri g ht). S p e e d u p
t h e m o v e m e nt as l o n g as a c c ur a c y a n d c o ntr ol ar e m ai nt ai n e d.
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S p ort- S p e cifi c A gilit y a n d Q ui c k n ess Tr ai ni n g ■ 1 6 9
• P h a s e 3 . I nst e a d of pi v oti n g fr o m t h e st arti n g p ositi o n, q ui c kl y s wit c h t h e f e et w hil e
h o p pi n g a n d t ur ni n g t h e b o d y si m ult a n e o usl y. Dr o p i nt o t h e l u n g e d p ositi o n a n d
r e a c h wit h t h e gl o v e h a n d a n d t o u c h t h e gr o u n d.
• P h a s e 4 . T h e at hl et e s h o ul d r e a ct t o a b all hit b y t h e c o a c h. T h e at hl et e m ust d e ci d e
eit h er t o us e t h e f or e h a n d or t h e b a c k h a n d l u n g e t o r e a c h t o fi el d t h e b all.
F o ot Fir e S wit c h e s
Tr a diti o n al f o ot fir e drills ar e pr e pl a n n e d a gilit y drills t h at a ct as a hi g h-fr e q u e n c y pl y o m etri c t o i m pr o v e gr o u n d c o nt a ct ti m e a n d f o ot q ui c k n ess. T h e f o ot
fir e s wit c h drill a d ds a t e m p or al c o m p o n e nt a n d b e c o m es m or e b as e b all- a n d
s oft b all-s p e cifi c b y i n c or p or ati n g a d diti o n al t as ks oft e n us e d i n t h e g a m e w hil e
c at c hi n g, e x c h a n gi n g, a n d t hr o wi n g a b all, as i n t ur ni n g a d o u bl e pl a y.
F o ot Fir e S wit c h
B e gi n b y g a zi n g a h e a d wit h t h e h a n ds i n a r e c ei vi n g p ositi o n w hil e c h o p pi n g t h e f e et i n
pl a c e f or 3 t o 5 s e c o n ds. O n a g o c o m m a n d, t h e at hl et e r e a ct s q ui c kl y, t ur ns t h e b o d y 9 0
d e gr e es, s wit c h es t h e f e et t o a t hr o wi n g st a n c e ( p er p e n di c ul ar t o t h e ori gi n al f o ot pl a c e m e nt), a n d i niti at es a cr o w h o p. F or t h e ri g ht- h a n d e d t hr o w er, t h e ri g ht f o ot l a n ds o n t h e
g r o u n d first, h o p pi n g i nt o p ositi o n dir e ctl y u n d er n e at h t h e b o d y w hil e t h e l eft f o ot s wi n gs
sli g htl y o ut si d e of s h o ul d er- wi dt h, l a n di n g i m m e di at el y aft er t h e ri g ht f o ot. At t his p oi nt,
t h e at hl et e’s b o d y w ei g ht s h o ul d b e pri m aril y distri b ut e d o n t h e ri g ht f o ot u n d er n e at h
t h e b o d y. R e p e at t h e drill f or t h e d esir e d a m o u nt of r e p etiti o ns. F or m or e s p e cifi cit y, a d d
a gl o v e t o t h e drill a n d r e a ct t o a t hr o w n b all i nst e a d of a v er b al g o c o m m a n d, all o wi n g
t h e at hl et e t o tr a c k a n d s u c c essf ull y e x c h a n g e t h e b all t o t h e t hr o wi n g h a n d.
O U T FI E L D E R- S P E CI FI C D RI L L S
Zi g z a g s
T h es e drills mi mi c g oi n g b a c k t o w ar d a fl y b all o v er h e a d at a sli g ht a n gl e. Dis ass o ci ati n g t h e hi ps a n d s h o ul d ers all o ws t h e at hl et e t o t ur n t h e hi ps t o w ar d
t h e dir e cti o n of t h e r u n w hil e k e e pi n g t h e li n e of si g ht o n t h e b all. Ulti m at el y
t h e g o al is t o cr e at e a n u n pl a n n e d, v ari a bl e e n vir o n m e nt.
Zi g z a g O v er-t h e- S h o ul d er
B e gi n b y r u n ni n g f or w ar d t o e a c h c o n e b y r ot ati n g t h e hi ps t o w ar d t h e n e xt c o n e. At
e a c h c o n e, pl a nt a n d p us h off usi n g o n e f o ot t o c h a n g e dir e cti o n wit h o ut c o mi n g t o a
c o m pl et e st o p. K e e p t h e h e a d a n d s h o ul d ers f a ci n g f or w ar d w hil e t h e hi ps r ot at e t o all o w
t h e at hl et e t o r u n f or w ar d.
Zi g z a g wit h a C at c h
T h e c o a c h st a n ds at t h e st arti n g p oi nt a n d aft er 2 t o 4 c ut s ar e m a d e t hr o ws a b all i nt o t h e
air a n d t h e at hl et e tr a c k s it d o w n t o m a k e t h e c at c h. F or a n a d d e d r e a cti v e c o m p o n e nt,
t h e c o a c h c a n als o p oi nt i n w hi c h dir e cti o n t h e at hl et e n e e ds t o t ur n b ef or e t hr o wi n g t h e
b all i nt o t h e air.
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170 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
Y Drill s
T h es e drills pr o vi d e v ari ati o ns i n a n e n vir o n m e nt t h at oft e n i n v ol v es a q ui c k
d e cisi o n, b o d y c o ntr ol, a n d o n e s wift c ut w hil e i n p urs uit of t h e b all.
Y F or w ar d A p pr o a c h
St arti n g at t h e t o p of t h e Y f or m ati o n, eit h er o n t h e l eft or t h e ri g ht si d e, s pri nt t o t h e
mi d dl e c o n e a n d m a k e a n a br u pt c ut t o w ar d t h e b ott o m c o n e. O n a p pr o a c h t o t h e
b ott o m c o n e s w e e p t h e gr o u n d wit h eit h er a f or e h a n d or a b a c k h a n d a n d cr o w h o p
t hr o u g h t h e c o n e t o si m ul at e fi el di n g a gr o u n d b all a n d e x c h a n gi n g it t o t hr o w.
Y B a c k w ar d A p pr o a c h
St arti n g at t h e b ott o m of t h e Y f or m ati o n i n a n e utr al p ositi o n f a ci n g f or w ar d, t ur n
eit h er t o t h e l eft or t h e ri g ht a n d s pri nt t o t h e mi d dl e c o n e. T h e n m a k e a n a br u pt c ut
t o t h e t o p of t h e Y p ositi o n, eit h er t o t h e l eft or t o t h e ri g ht. I n p h as e 1 of t his drill, t h e
c ut at t h e mi d dl e c o n e s h o ul d b e p erf or m e d i n t h e s a m e dir e cti o n as t h e i niti al t ur n.
I n p h as e 2 of t h e drill, t h e c ut at t h e mi d dl e c o n e c a n b e m a d e g oi n g i n t h e o p p osit e
dir e cti o n of t h e mi d dl e c o n e. T o a d d a l e v el of diffi c ult y, t h e c o a c h c a n p oi nt t o t h e
dir e cti o n of t h e i niti al t ur n a n d t h e n t hr o w a b all i nt o t h e air s o t h at t h e at hl et e h as t o
m a k e a c ut at t h e mi d dl e c o n e a n d p urs u e a b all o v er t h e s h o ul d er.
C A T C H E R- S P E CI FI C D RI L L S
C at c h er’s P o p- U p A gilit y
T h e c at c h er’s p o p- u p drill c a n b e gi n wit h t h e c at c h er e n visi o ni n g t h e b all h as alr e a d y
b e e n bl o c k e d i n t h e dirt.
T h e c at c h er b e gi ns i n a k n e eli n g p ositi o n wit h t h e h e a d d o w n a n d t h e h a n ds t u c k e d
i nt o t h e b o d y j ust a b o v e t h e gr o u n d. St a n di n g i n fr o nt of t h e c at c h er, t h e c o a c h or a
t e a m m at e t oss es a b all i n cl os e vi ci nit y t o t h e c at c h er s o t h e at hl et e c a n l o o k u p a n d
still s e e w h er e t h e b all c o nt a ct s t h e gr o u n d. T h e c at c h er list e ns f or t h e b all t o hit t h e
gr o u n d a n d i m m e di at el y r e a ct s, p o ps u p q ui c kl y o nt o t w o f e et, a n d r etri e v es t h e b all
as q ui c kl y as p ossi bl e. I n a m or e a d v a n c e d v ersi o n of t h e drill, t h e c at c h er will n e e d s hi n
g u ar ds. T h e c at c h er st art s i n t h e cr o u c h p ositi o n a n d w ait s f or t h e c o a c h or a t e a m m at e
t o p oi nt i n eit h er t o t h e ri g ht or t o t h e l eft. R e a cti n g t o t h e p oi nt, t h e c at c h er m o v es
i n t h e c orr es p o n di n g dir e cti o n a n d dr o ps t o t h e k n e es. Aft er p oi nti n g, t h e c o a c h or
t e a m m at e dr o ps a b all i n cl os e vi ci nit y t o t h e c at c h er. T h e c at c h er t h e n i m m e di at el y
p o ps b a c k u p o nt o t w o f e et a n d r etri e v es t h e b all.
C at c h er’s B u nt A gilit y
T h e c at c h er’s b u nt a gilit y drill is a v ari a bl e drill ai m e d t o i m pr o v e a c at c h er’s r es p o ns e
a n d m o v e m e nt ti m e w h e n m o vi n g fr o m t h e cr o u c h p ositi o n t o fi el di n g a b u nt.
T h e c at c h er st art s i n a cr o u c h p ositi o n a n d w ait s f or t h e c o a c h or a t e a m m at e,
st a n di n g b e hi n d t h e c at c h er, t o t oss a b all o ut i n fr o nt of t h e c at c h er s o t h at it r olls a
s h ort dist a n c e a w a y ( b et w e e n t h e b as eli n es). W hil e l o o ki n g str ai g ht a h e a d, t h e c at c h er
r e m ai ns al ert a n d us es visi o n a n d a u dit or y c u es t o l o c at e t h e b all a n d r etri e v e it as
q ui c kl y as p ossi bl e. T o a d d a l e v el of diffi c ult y aft er t ossi n g t h e b all, t h e c o a c h c a n y ell
o ut a b as e f or t h e c at c h er t o t hr o w t o aft er fi el di n g t h e b all.
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S p ort- S p e cifi c A gilit y a n d Q ui c k n ess Tr ai ni n g ■ 1 7 1
B A S E R U N NI N G- S P E CI FI C D RI L L S
Zi g z a g W e a vi n g Drill s
Zi g z a g w e a vi n g off ers a s etti n g f or at hl et es t o i m pr o v e b o d y c o ntr ol w hil e
r u n ni n g t h e b as es. L at er al a c c el er ati o n a n d d e c el er ati o n t e c h ni q u e is e x pl or e d
h er e, a n d si n c e dist a n c e d et er mi n es v el o cit y i n s h ort e x pl osi v e s h uttli n g, e a c h
C O D s h o ul d b e c o m e m or e diffi c ult as t h e dist a n c e of t h e r u n i n cr e as es. T o
a d d a t e m p or al c o m p o n e nt, t h e c o a c h c a n r e m o v e t h e c o n es a n d i nst e a d p oi nt
or y ell s witc h t o i niti at e e a c h s u bs e q u e nt c h a n g e i n dir e cti o n.
S n a k e W e a v e (I n si d e F o ot C ut)
I n t his v ari ati o n, t h e at hl et e will r u n f or w ar d a n d t ur n ti g htl y ar o u n d t h e c o n es i n a n
ar c-li k e f as hi o n r at h er t h a n m a ki n g a br u pt, s h ar p- a n gl e d c ut s. All o w t h e i nsi d e f o ot
t o pl a nt j ust o ut si d e e a c h c o n e. T h e l ar g er t h e ar c t h e e asi er it will b e t o e x e c ut e t his
s p e cifi c w e a v e. M a ki n g t his t ur n o n fl at gr o u n d is diffi c ult a n d will r e q uir e t h e at hl et e
t o e x pl or e diff er e nt s p e e ds t o st e er ar o u n d e a c h c o n e wit h o ut sl o wi n g d o w n.
Pi c kl e
Fi v e c o n es ar e s et u p 5 y ar ds ( 4. 6 m) a p art i n a str ai g ht li n e. T o b e gi n, t h e t ors o s h o ul d
b e f a ci n g f or w ar d w hil e t h e hi ps r ot at e t o all o w t h e at hl et e t o r u n b a c k w ar ds b y f a ci n g
si d e w a ys, si mil ar t o w h e n st e ali n g a b as e, t h e n t ur n a n d s pri nt t o t h e ri g ht fr o m c o n e 1
t o c o n e 2. T h e at hl et e t h e n t ur ns t o t h e l eft a n d s pri nt s b a c k t o c o n e 1. I n si mil ar f as hi o n
a n d wit h o ut st o p pi n g, t h e at hl et e s pri nt s b a c k a n d f ort h b et w e e n c o n e 1 a n d 3, a n d
b a c k t o c o n e 1 a g ai n. N e xt, t h e at hl et e s pri nt s fr o m c o n e 1 t o c o n e 4, r et ur ni n g a g ai n
t o c o n e 1 a n d fi n all y t o c o n e 5 a n d b a c k t o c o n e 1 t o c o m pl et e t h e drill.
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172 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
B A S KE T B ALL
J a v air Gill et t
B as k et b all pl a y ers m ust b e a bl e t o c o or di n at e m o v e m e nt i n v ari o us dir e cti o ns
at a hi g h r at e of s p e e d, wit h a br u pt st o ps a n d st arts, oft e n wit h a b as k et b all
i n h a n d. A d diti o n all y, t h e y m ust b e a bl e t o e x e c ut e all of t h es e s kills w hil e
u n d er t h e pr ess ur e of a n off e n d er or a d ef e n d er. I n or d er t o b e s u c c essf ul, it
is i m p er ati v e t h at t h e at hl et e h as q ui c k a n d a c c ur at e d e cisi o n- m a ki n g s kills
a n d g o o d p eri p h er al a w ar e n ess.
P R O G R A M D E SI G N
A n eff e cti v e b as k et b all-s p e cifi c a gilit y pr o gr a m will i n cl u d e p ur p os ef ul e x er cis es t o a d a pt t o t h es e p er c e pt u al, c o g niti v e, m ot or, a n d p h ysi c al d e m a n ds.
F or tr a nsf er t o t h e c o urt, a gilit y drills n e e d t o pr o gr ess t o f ull-s p e e d b as k et b all-s p e cifi c a cti o ns i n a n u n pl a n n e d, v ari a bl e e n vir o n m e nt.
B as k et b all c a n b e br o k e n d o w n i nt o bri ef s e g m e nts of a c c el er ati o n, d e c el er ati o n, a n d m ulti dir e cti o n al c utti n g a cti viti es. T h e l e n gt h of a m o d er n b as k et b all g a m e will v ar y b as e d o n l e v el of pl a y b ut will t y pi c all y l ast 4 0 t o 4 8
mi n ut es, s plit e v e nl y i nt o q u art ers a n d h al v es wit h e a c h p oss essi o n l asti n g a
m a xi m u m of 2 4 t o 3 0 s e c o n ds ( 2). It h as b e e n n ot e d t h at a b as k et b all pl a y er
m a y p erf or m m or e t h a n a t h o us a n d c h a n g es of m o v e m e nt d uri n g a g a m e, wit h
at hl et es c h a n gi n g p ositi o ns a b o ut e v er y 2 s e c o n ds t hr o u g h o ut t h e d ur ati o n
of a g a m e ( 1, 2). St o p p a g e ti m es will v ar y i n l e n gt hs a n d o c c ur as a r es ult of
t ur n o v ers, ti m e o uts, f o uls, a n d s o f ort h. Alt h o u g h a r e g ul ati o n b as k et b all c o urt
is 9 4 f e et ( 2 8. 7 m) l o n g, a n at hl et e will r ar el y, if e v er, tr a v el t h at f ull l e n gt h i n
a str ai g ht li n e. F urt h er m or e, m o v e m e nt s p e e ds a n d eff orts will v ar y wit hi n
e a c h p oss essi o n. F or elit e-l e v el hi g h s c h o ol at hl et es, hi g h-i nt e nsit y a cti viti es
o nl y m a k e u p 1 4 t o 1 8 % of all m o v e m e nts, wit h si g nifi c a nt dr o ps i n i nt e n sit y o c c urri n g o v er t h e c o urs e of a g a m e ( 2). Als o, hi g h-i nt e nsit y m o v e m e nt
r e q uir e m e nts ar e si g nifi c a ntl y hi g h er f or g u ar ds as c o m p ar e d t o c e nt ers d u e t o
t h e r e q uir e m e nts of t h eir p ositi o n ( 2). B as e d o n t his e vi d e n c e it s e e ms l o gi c al
t h at b as k et b all-s p e cifi c a gilit y drills s h o ul d l ast 5 t o 3 0 s e c o n ds. Wit hi n t h es e
ti m e p eri o ds, a gilit y drills at v ari o us dist a n c es a n d i nt e nsiti es s h o ul d b e us e d
t o b ett er r e pli c at e t h e st o p- a n d- g o n at ur e of t h e s p ort a n d m a n a g e f ati g u e.
A n a gilit y tr ai ni n g s essi o n c a n als o b e d esi g n e d t o si m ul at e t h e s e g m e nt a ti o n of a b as k et b all g a m e. T ot al r esti n g ti m e m a k es u p a p pr o xi m at el y 3 0 % of
t h e a cti vit y i n a b as k et b all g a m e ( 2). As a r es ult, w or k-t o-r est r ati os c a n v ar y
b et w e e n 1: 1 f or hi g hl y i nt e ns e eff orts of l o n g er d ur ati o n ( 3 0 s e c o n ds) a n d
1: 2 0 f or hi g hl y i nt e ns e eff orts of s h ort er d ur ati o n ( 5 s e c o n ds). F urt h er m or e, it
is s u g g est e d t h at b as k et b all-s p e cifi c a gilit y tr ai ni n g s essi o ns us e c o ntr asti n g
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S p ort- S p e cifi c A gilit y a n d Q ui c k n ess Tr ai ni n g ■ 1 7 3
r est p eri o ds (e. g., st a n d, w al k, j o g, a n d r u n) t o b ett er mi mi c t h e d e m a n ds of
t h e g a m e.
T h e t ot al v ol u m e of a gilit y tr ai ni n g s h o ul d b e p ositi o n-s p e cifi c a n d b as e d
o n t h e t ot al mi n ut es a n at hl et e will b e r e q uir e d t o pl a y i n a g a m e. Tei x eir a a n d
c oll e a g u es ( 4) f o u n d t h at a s h uttl e r u n i n v ol vi n g t hr e e c h a n g es of dir e cti o n
w er e s u p eri or i n i m pr o vi n g a n a er o bi c q u aliti es t o a s h uttl e r u n o nl y usi n g
o n e C O D.
T h e fr e q u e n c y of a gilit y tr ai ni n g s essi o ns p er w e e k s h o ul d als o v ar y
d e p e n di n g o n t h e ti m e of y e ar, t h e v ol u m e of b as k et b all pr a cti c e, a n d li v e
g a m e a cti vit y. Als o, Tei x eir a a n d c oll e a g u es ( 4) f o u n d t h at t w o tr ai ni n g
s essi o ns p er w e e k of p erf or mi n g v ari o us s h uttl e r u ns is s uffi ci e nt t o s h o w
si g nifi c a nt i m pr o v e m e nts i n p erf or m a n c e. F or a d a pt ati o ns t o o c c ur, a hi g h er
n u m b er of tr ai ni n g s essi o ns s h o ul d t a k e pl a c e d uri n g t h e off-s e as o n, w h e n
t h e v ol u m e of pr a cti c e a n d li v e g a m e pl a y is l o w er. T w o a gilit y s essi o ns p er
w e e k s e e ms s uffi ci e nt as it is ass u m e d t h at a w ell- b al a n c e d pr o gr a m will als o
i n cl u d e str e n gt h a n d p o w er tr ai ni n g al o n g wit h ot h er f or ms of c o n diti o ni n g
t hr o u g h o ut t h e w e e k. E m p h asis s h o ul d b e pl a c e d o n t h e at hl et e’s p ositi o n a n d
t h e s p e cifi c m o v e m e nts r e q uir e d o n t h e c o urt. T h es e a gilit y drills s h o ul d als o
h a v e a n off e nsi v e or a d ef e nsi v e f o c us. I n m ost c as es, off e nsi v e- mi n d e d drills
s h o ul d i n c or p or at e a b as k et b all. M o v e m e nts f or c e nt ers a n d f or w ar ds diff er
gr e atl y fr o m t h os e of g u ar ds a n d t h er ef or e mi g ht i n cl u d e m or e r e b o u n di n g
a n d ot h er drills cl os er t o t h e ri m st a yi n g ar o u n d t h e l a n e. O n t h e ot h er h a n d,
drills f or g u ar ds m a y i n cl u d e m or e dri b bli n g o v er gr e at er dist a n c es w hil e
m o vi n g a cr oss t h e c o urt a n d ar o u n d t h e p eri m et er.
L a n e A gilit y
T h e f o c us i n t h e i niti al p h as es of tr ai ni n g mi g ht b e o n t h e a c q uisiti o n of pr o p er m o v e m e nt m e c h a ni cs a n d tr a nsiti o ns i n a pr e pl a n n e d s etti n g. I n b as k et b all, t h e m ost b asi c
m o v e m e nt s o n t h e c o urt will b e li n e ar a c c el er ati o ns a n d d e c el er ati o ns, b a c k p e d ali n g,
a n d l at er al sli di n g. T h e l a n e a gilit y drill is p erf or m e d i n t h e s a m e p att er n as t h e f o ur
c or n ers drill d es cri b e d i n c h a pt er 6 (s e e p a g e 1 2 5 ), b ut i nst e a d of cr e ati n g a b o x, t h e
s et u p is ar o u n d t h e p ai nt (t h e r e ct a n g ul ar ar e a o n t h e c o urt c o nt ai n e d wit hi n t h e k e y
t h at e n c o m p ass es t h e mi d dl e of t h e fl o or u n d er n e at h t h e b as k et). It als o diff ers fr o m
t h e f o ur c or n ers drill i n t h at u p o n r e a c hi n g t h e l ast c o n e t h e at hl et e will r e p e at t h e
p att er n g oi n g t h e o p p osit e dir e cti o n (t h er e b y g oi n g ar o u n d t h e p ai nt t wi c e).
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D e v el o pi n g A gilit y a n d Q ui c k n es s
H alf- M o o n
T h e h alf- m o o n drill is a m ulti dir e cti o n al a gilit y drill t h at w or k s w ell f or m o v e m e nt t e c h ni q u e a n d pr e pl a n n e d C O D. It als o off ers m a n y v ari ati o ns a n d c a n b e e asil y m o difi e d t o
in cl u d e diff er e nt tr a nsiti o ns a n d m o v e m e nt (s h uffli n g, cr oss o v er st e p, 9 0- 1 8 0- d e gr e e
t ur ns, a n d s o o n). I n t his e x a m pl e, c o n es ar e s et 5 y ar ds ( 4. 6 m) a p art a n d t h e at hl et e
st art s b et w e e n t h e c o n es s et at 3 o’cl o c k a n d 9 o’cl o c k. At t h e st arti n g p oi nt, t h e at h l et e is al w a ys f a ci n g t h e c o n e at 1 2 o’cl o c k. T h e at hl et e r u ns f or w ar d t o t h e c o n e at 1 2
o ’cl o c k. W h e n t h e at hl et e r e a c h es t h e c o n e, t h e ri g ht f o ot s h o ul d b e sli g htl y i n fr o nt of
t h e l eft f o ot. T h e at hl et e t o u c h es t h e c o n e wit h t h e ri g ht h a n d a n d t h e n b a c k p e d als t o
t h e st arti n g p oi nt. T h e at hl et e will t h e n r e p e at t his a cti o n, i n a cl o c k wis e m a n n er (t h us,
aft er r e a c hi n g t h e c o n e at 3 o’cl o c k, t h e n e xt c o n e t o r u n t o is t h e c o n e at 9 o’cl o c k),
s pri nti n g t o e a c h c o n e a n d t h e n b a c k p e d ali n g t o t h e st arti n g p ositi o n.
5
ya
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s
5
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applicable copyright law.
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St art
E 7 3 5 4/ N C S A/ T F 0 9. 0 1/ 6 1 1 4 6 4/ m h- R 1
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applicable copyright law.
S p ort- S p e cifi c A gilit y a n d Q ui c k n ess Tr ai ni n g ■ 1 7 5
St ar Cl o s e o ut
T h e st ar cl os e o ut drill is a pr e pl a n n e d, b as k et b all-s p e cifi c a gilit y drill us ef ul w h e n w or k i n g o n pr o p er d ef e nsi v e cl os e o ut t e c h ni q u e w hil e m o vi n g i n m ulti pl e dir e cti o ns. T h e
p r o p er a p pr o a c h i n a cl os e o ut drill is f or t h e at hl et e t o wi d e n t h e st a n c e a n d dr o p t h e
hi ps t o l o w er t h e b as e of s u p p ort v er y q ui c kl y. T h e at hl et e will als o t a k e a f e w s h ort,
c h o p p y st e ps t o d e c el er at e b ef or e c o mi n g t o a c o m pl et e st o p. I n t his drill, t h e at hl et e
al w a ys r et ur ns t o t h e st arti n g p oi nt, w hi c h is c all e d t h e n ail . Fi v e c o n es ar e s et u p i n a
st ar f or m ati o n 5 t o 1 0 y ar ds ( 4. 6- 9. 1 m) a p art, wit h t h e n ail dir e ctl y i n t h e mi d dl e of
t h e st ar. If t h e drill is n ot p erf or m e d o n a b as k et b all c o urt, t h e c o n e at 1 2 o’cl o c k will
r e pr es e nt t h e t o p of t h e k e y. St arti n g at t h e n ail, t h e at hl et e r u ns t o t h e c o n e at 1 2
o’cl o c k a n d c o m es t o a st o p wit h pr o p er cl os e o ut f or m. I n t his first a p pr o a c h, w h e n
t h e at hl et e c o m es t o a c o m pl et e st o p t h e ri g ht f o ot s h o ul d b e sli g htl y i n fr o nt of t h e
l eft f o ot a n d t h e ri g ht h a n d s h o ul d r e a c h hi g h i n fr o nt of t h e b o d y. T his st a n c e at a
c o m pl et e st o p w o ul d mi mi c t h e d ef e n d er pr e v e nti n g t h e off e nsi v e pl a y er fr o m m o vi n g
l eft. T h e at hl et e t h e n n at ur all y t ur ns a n d q ui c kl y r u ns b a c k t o t h e st arti n g p ositi o n f a ci n g
f or w ar d. N e xt, t h e at hl et e r u ns t o t h e s a m e c o n e at 1 2 o’cl o c k b ut c o m es t o a c o m pl et e
st o p wit h t h e l eft f o ot sli g htl y i n fr o nt of t h e ri g ht f o ot a n d t h e l eft ar m o ut str et c h e d
hi g h i n fr o nt of t h e b o d y. A g ai n, t h e at hl et e n at ur all y t ur ns a n d q ui c kl y r u ns b a c k t o
t h e n ail. T h e at hl et e t h e n r u ns t o t h e c o n e at 2 o’cl o c k a n d c o m es t o a c o m pl et e st o p
wit h t h e l eft f o ot sli g htl y i n fr o nt of t h e ri g ht f o ot a n d r et ur ns t o t h e n ail. T h e at hl et e
t h e n r u ns t o t h e c o n e at 1 0 o’cl o c k a n d c o m es t o a c o m pl et e st o p wit h t h e ri g ht f o ot
sli g htl y i n fr o nt of t h e l eft f o ot a n d r et ur ns t o t h e n ail. Still f a ci n g 1 2 o’cl o c k, t h e at hl et e
t ur ns a n d r u ns t o t h e c o n e at 5 o’cl o c k a n d c o m es t o a c o m pl et e st o p wit h t h e l eft f o ot
sli g htl y i n fr o nt of t h e ri g ht f o ot a n d r et ur ns t o t h e n ail. Fi n all y, t h e at hl et e t ur ns a n d
r u ns t o t h e c o n e at 7 o’cl o c k a n d c o m es t o a c o m pl et e st o p wit h t h e ri g ht f o ot sli g htl y
i n fr o nt of t h e l eft f o ot a n d r et ur ns t o t h e n ail.
5-
10
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ds
N ail
E 7 3 5 4/ N C S A/ T F 0 9. 0 2/ 6 1 1 4 6 5/ m h- R 1
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D e v el o pi n g A gilit y a n d Q ui c k n es s
L N ail
T h e L n ail drill is a n ot h er pr e pl a n n e d, b as k et b all-s p e cifi c a gilit y drill us ef ul o n b ot h t h e
off e nsi v e a n d d ef e nsi v e e n ds of t h e c o urt. I n t his drill, c o n es ar e s et u p i n a n L s h a p e;
t h e dist a n c e c a n v ar y d e p e n di n g o n t h e d esir e d tr ai ni n g eff e ct. I n t his e x a m pl e, c o n es
will b e s et 5 t o 6 y ar ds ( 4. 6- 5. 5 m) a p art a n d t h e drill will b e e x pl ai n e d e m p h asi zi n g
m o v e m e nt i n t h e ri g ht dir e cti o n (f oll o w t h e s a m e pr ot o c ol t o t h e l eft). C o n e 1 will b e
t h e st arti n g p oi nt, s et at t h e fr e e t hr o w li n e, c o n e 2 will b e pl a c e d j ust a b o v e t h e t o p
of t h e k e y or 3- p oi nt li n e, a n d c o n e 3 will b e pl a c e d t o t h e ri g ht of c o n e 2. M ulti pl e
m o v e m e nt pr o gr essi o ns will b e us e d i n t his drill s et u p. A n a d v a n c e d v ari ati o n will
i m pr o v e b as k et b all-s p e cifi c f o ot w or k b y s etti n g s cr e e ns at c o n e 2 a n d e x pl ori n g t h e
us e of dr o p st e ps. A n ot h er a d v a n c e d v ari ati o n is t o c o m bi n e t h e f o ur p h as es i nt o o n e
si n gl e drill, gi vi n g it a m or e p h ysi ol o gi c al a n d m e c h a ni c al c o n diti o ni n g tr ai ni n g eff e ct.
• P h a s e 1. T h e at hl et e s pri nt s fr o m c o n e 1 t o c o n e 2, c o m es t o a st o p wit h t h e
ri g ht f o ot sli g htl y i n fr o nt of t h e l eft f o ot, a n d t h e n b a c k p e d al s pri nt s t o c o n e 1.
• P h a s e 2. T h e at hl et e s pri nt s fr o m c o n e 1 t o c o n e 2, sli d es t o t h e ri g ht t o c o n e 3,
s pri nt s b a c k t o c o n e 2, a n d t h e n b a c k p e d al s pri nt s t o c o n e 1.
• P h a s e 3 .T h e at hl et e s pri nt s fr o m c o n e 1 t o c o n e 2, sli d es t o t h e ri g ht t o c o n e 3,
dr o p st e ps (t ur ni n g i n w ar d), a n d s pri nt s t o c o n e 1.
• P h a s e 4 . T h e at hl et e s pri nt s fr o m c o n e 1 t o c o n e 2, dr o p st e ps (t ur ni n g i n w ar d)
a n d sli d es t o c o n e 3, s pri nt s b a c k t o c o n e 2, a n d t h e n dr o p st e ps (t ur ni n g i n w ar d)
t o s pri nt b a c k t o c o n e 1.
V C ut
T h e V c ut drill is a pr e pl a n n e d, b as k et b all-s p e cifi c a gilit y drill t h at e m p h asi z es t h e
pi c k- a n d-r oll a n d di v e a cti o ns ass o ci at e d o n t h e off e nsi v e e n d of t h e c o urt a n d is m ost
c o m m o n f or fr o nt c o urt pl a y ers (i. e., c e nt ers a n d f or w ar ds) w h o m ost oft e n p erf or m
t h es e a cti o ns. I n t his drill, c o n es ar e s et u p i n a V s h a p e a n d t h e dist a n c e c a n v ar y
d e p e n di n g o n t h e d esir e d tr ai ni n g eff e ct. I n t his e x a m pl e, c o n es will b e s et 5 t o 6 y ar ds
( 4. 6- 5. 5 m) a p art a n d t h e drill will b e e x pl ai n e d e m p h asi zi n g m o v e m e nt i n t h e ri g ht
dir e cti o n (f oll o w t h e s a m e pr ot o c ol t o t h e l eft). S et c o n e 1 at t h e l eft wi n g, c o n e 2 at
t h e t o p of t h e k e y or t hr e e- p oi nt li n e, a n d c o n e 3 u n d er t h e b as k et. T h e at hl et e s pri nt s
fr o m c o n e 1 t o c o n e 2 a n d c ut s off t h e l eft l e g str ai g ht t o c o n e 3. T h e n t h e at hl et e
s pri nt s b a c k t o c o n e 2, pl a nt s o n t h e l eft l e g, a n d pi v ot s, t ur ni n g i n w ar d t o w ar d t h e
b as k et, a n d t h e n sli d es b a c k t o c o n e 1. T o v ar y t h e drill, a d d a s cr e e n at c o n e 2 a n d
p erf or m diff er e nt r olli n g p att er ns.
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S p ort- S p e cifi c A gilit y a n d Q ui c k n ess Tr ai ni n g ■ 1 7 7
Li n e ar C o n e A gilit y
T h e li n e ar c o n e a gilit y drill is a pr e pl a n n e d drill t h at cr e at es pr a cti c e r e p etiti o n a n d off ers
m a n y diff er e nt v ari ati o ns i n o n e s et u p. T w o str ai g ht li n es of c o n es ar e s et u p t h e l e n gt h of
t h e c o urt i n a str ai g ht li n e t o w ar d t h e b as k et, cr e ati n g a l a n e b o u n d ar y t o st a y wit hi n. C o n e
1 is o n t h e b as eli n e, c o n es 2 a n d 3 ar e ali g n e d wit h t h e fr e e t hr o w li n e, c o n es 4 a n d 5 ar e
o n t h e h alf- c o urt li n e, c o n es 6 a n d 7 ar e ali g n e d wit h t h e f ar fr e e t hr o w li n e, a n d c o n e 8 is
o n t h e f ar b as eli n e.
T h e wi dt h of t h e l a n e c a n v ar y b ut it s h o ul d b e n arr o w a n d f o c us o n i m pr o vi n g t h e at h l et e’s i niti al 1- 2- 3 st e p a gilit y. T h e at hl et e st art s at o n e e n d of t h e c o urt o n eit h er t h e l eft or
th e ri g ht li n e of t h e c o n es. F or t his e x a m pl e, t h e at hl et e will st art at c o n e 1 o n t h e l eft si d e
at o n e e n d of t h e c o urt a n d o n t h e ot h er e n d of t h e c o urt c o n e 1 will b e o n t h e ri g ht si d e.
U p-t h e- c o urt m o v e m e nt s will b e pr a cti c e d m o vi n g t o t h e ri g ht w h er e as c o mi n g b a c k d o w nt h e- c o urt m o v e m e nt s will b e pr a cti c e d m o vi n g l eft.
• Li n e ar c o n e drill st ati o n 1 . Sli d e st e p (fr o nt a n d h e d g e) : T h e at hl et e s pri nt s f or w ar d
a n d, at c o n e 2, e x pl osi v el y sli d es l at er all y t o t h e ri g ht t o c o n e 3, r u ns b a c k t o c o n e 2,
a n d t h e n s pri nt s u p t o c o n e 4 t o r e p e at t h e s a m e m o v e m e nt a g ai n at e a c h c o n e u p t h e
c o urt. O n t h e w a y b a c k d o w n t h e c o urt, all m o v e m e nt s will f o c us o n m o vi n g l at er all y
t o t h e ri g ht. I n t his drill, t h e at hl et e s h o ul d vis u ali z e h e d gi n g l at er all y t o st a y i n fr o nt of
a d ef e n d er.
• Li n e ar c o n e drill st ati o n 2 . Cr oss o v er st e p ( c at c h u p) : T h e at hl et e s pri nt s f or w ar d
a n d, at c o n e 2, e x pl osi v el y r ot at es t h e hi ps a n d s pri nt s t o c o n e 3, l at er all y sli d es b a c k t o
c o n e 2, a n d t h e n s pri nt s t o c o n e 4 t o r e p e at t h e s a m e m o v e m e nt a g ai n at e a c h c o n e
u p t h e c o urt. O n t h e w a y b a c k d o w n t h e c o urt, all m o v e m e nt s will f o c us o n m o vi n g
l at er all y t o t h e ri g ht. I n t his drill, t h e at hl et e s h o ul d vis u ali z e a n att e m pt t o c at c h u p t o
a n off e n d er w h o h as alr e a d y p ass e d b y.
• Li n e ar c o n e drill st ati o n 3 . Fi g ur e ei g ht (t hr o u g h s cr e e n) : T h e at hl et e s pri nt s f or w ar d
a n d, at c o n e 2, e x pl osi v el y r ot at es t h e hi ps a n d s pri nt s t o c o n e 3, a n d t h e n s pri nt s ar o u n d
t h at c o n e m a ki n g a v er y ti g ht t ur n. T h e at hl et e t h e n s pri nt s b a c k t o c o n e 2 a n d t ur ns u p
t o c o n e 4 t o r e p e at t h e s a m e fi g ur e- ei g ht m o v e m e nt at e a c h c o n e u p t h e c o urt. O n t h e
w a y b a c k d o w n t h e c o urt, all m o v e m e nt s will f o c us o n m o vi n g l at er all y t o t h e ri g ht. I n
t his drill, t h e at hl et e s h o ul d vis u ali z e m o vi n g ar o u n d a s cr e e ni n g off e n d er i n a n att e m pt
t o st a y wit h t h e p ers o n b ei n g g u ar d e d.
B a s eli n e
8
Fr e e-t hr o w
li n e
6
7
H alf- c o urt
li n e
4
5
Fr e e-t hr o w
li n e
2
3
B a s eli n e
1
E 7 3 5 4/ N C S A/ T F 0 9. 0 3/ 6 1 1 4 6 6/ m h- R 1
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178 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
T e n ni s B all Dr o p s wit h a Dri b bl e
Elit e p oi nt g u ar ds ar e t y pi c all y k n o w n f or t h eir a gilit y, e x c ell e nt dri b bli n g a n d p assi n g
s kills, a n d a l o w t ur n o v er r at e. At s o m e p oi nt i n tr ai ni n g, b as k et b all-s p e cifi c a gilit y drills
m ust i n cl u d e a b as k et b all a n d h a v e g a m e-s p e e d p er c e pt u al a n d c o g niti v e c o m p o n e nt s
f or s u c c essf ul tr a nsf er t o o c c ur. Al o n g wit h a c c ur a c y a n d ti m e t o c o m pl eti o n, pr a cti c e
drills s h o ul d i m pr o v e a nti ci p at or y s kills a n d mi ni mi z e r es p o ns e ti m e. T e n nis b all dr o ps
is a c o m m o n drill t h at is us e d b y at hl et es i n a v ari et y of s p ort s b e c a us e it off ers a n
u n pl a n n e d, v ari a bl e c o m p o n e nt t o a gilit y. T e n nis b all dr o ps wit h a dri b bl e b e c o m es
e v e n m or e b as k et b all-s p e cifi c. I n t his drill, a c o a c h t oss es a t e n nis b all i nt o t h e air a n d
t h e at hl et e tri es t o c at c h t h e t e n nis b all aft er o n e b o u n c e w hil e dri b bli n g a b as k et b all.
O n c e t h e b all is c a u g ht, t h e at hl et e h as t o t oss t h e b all b a c k t o t h e c o a c h a c c ur at el y
a n d pr e p ar e f or a n ot h er b all t o b e t oss e d. Cr e ati n g a m or e fi x e d e n vir o n m e nt ( e. g.,
c at c hi n g o nl y wit h t h e ri g ht h a n d) c a n c h a n g e t h e diffi c ult y of t h e drill.
Di a m o n d S c ori n g
T h e di a m o n d s c ori n g drill is a v ari a bl e b as k et b all-s p e cifi c drill ai m e d t o i m pr o v e a gilit y
w hil e dri b bli n g a n d s h o oti n g a c c ur at el y. C o n es ar e s et u p i n a di a m o n d s h a p e wit h
c o n e 1 at t h e t o p of t h e k e y or t hr e e- p oi nt li n e. C o n es 2 a n d 3 ar e pl a c e d ar o u n d e a c h
el b o w al o n g t h e fr e e t hr o w li n e. C o n e 4 is pl a c e d j ust i n fr o nt of t h e ri m u n d er t h e
b as k et (r estri ct e d ar e a ar c). I n t his drill, t h e at hl et e is i nstr u ct e d t o o p e nl y c h o os e h o w
t o c o ntr ol t h e dri b bl e of t h e b all as t h e e ntir e t as k is c o m pl et e d.
T h e at hl et e st art s at t h e t o p of t h e k e y or t hr e e- p oi nt li n e a n d b e gi ns dri b bli n g. T h e
first t as k is t o m a k e o n e l at er al or b a c k w ar d m o v e ( cr e ati n g s p a c e fr o m t h e d ef e n d er),
pi c k u p t h e b all, a n d s h o ot. T h e c o a c h or t e a m m at e i m m e di at el y r et ur ns t h e b all t o
t h e at hl et e, w h o dri b bl es t o c o n e 2 a n d t h e n t a k es a n ot h er q ui c k l at er al or b a c k w ar d
st e p, pi c k s u p t h e b all, a n d s h o ot s. T h e at hl et e t h e n pr o c e e ds wit h a dri b bl e t o c o n e
3 a n d t a k es a n off- b al a n c e s h ot. Fi n all y, t h e at hl et e dri b bl es t o c o n e 4 a n d c h o os es t o
g o eit h er l eft or ri g ht t o fi nis h wit h a l a y u p. I n t his drill, t h e o nl y k n o w ns ar e t h e t ar g et
a n d t h e s p ot s at w hi c h e a c h s h ot will o c c ur. Wit h o ut a d ef e n d er, s p e cifi c b all h a n dli n g
a n d s h o oti n g st yl es c a n b e c o ntr oll e d. A g ai nst a d ef e n d er t h e at hl et e will h a v e t o s u c c essf ull y n a vi g at e t h e w a y t o e a c h s p ot i n a n e v er- c h a n gi n g e n vir o n m e nt.
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S p ort- S p e cifi c A gilit y a n d Q ui c k n ess Tr ai ni n g ■ 1 7 9
C O M B AT S P O R T S
L or e n L a n d o w
A c o m b at at hl et e c a n b e d efi n e d as a n i n di vi d u al w h o p arti ci p at es i n a fi g ht i n g s p ort, s u c h as mi x e d m arti al arts, t a e k w o n d o, or b o xi n g. Alt h o u g h t h e
i m p ort a n c e of a gilit y tr ai ni n g f or fi el d a n d c o urt s p orts is cl e ar, t h e b e n efit
of i n cl u di n g a gilit y drills i n t h e tr ai ni n g pr o gr a m f or a c o m b at at hl et e m a y
n ot s e e m t o b e si g nifi c a nt. I n r e alit y, t h o u g h, t h er e is gr e at v al u e i n a p pl yi n g
a gilit y- b as e d e x er cis es t o c o m b at s p orts, b e c a us e g o o d f o ot w or k a n d t h e a bilit y
t o c h a n g e dir e cti o n q ui c kl y t o a v oi d or s et u p a n att a c k o n a n o p p o n e nt o v er
s h ort dist a n c es is criti c al ( 2).
W h e n tr ai ni n g t h e c o m b at at hl et e, it is i m p ort a nt t o c o nsi d er t h e diff er e n c e b et w e e n f o ot w or k tr ai ni n g a n d a gilit y tr ai ni n g. I n t his c o nt e xt, f o ot w or k
tr ai ni ng r ef ers t o e x er cis es t h at i m pr o v e p ur e f o ot s p e e d a n d c o or di n ati o n (i. e.,
tr ai ni n g l a d d er, d ot drills, li n e drills), w hil e agilit y tr ai ni ng e n c o m p ass es drills
t h at f o c us o n t h e at hl et e’s a bilit y t o m a n e u v er ar o u n d o bst a cl es. B ot h of t h es e
t y p es of tr ai ni n g m a y b e us ef ul i n d e v el o pi n g b al a n c e, a w ar e n ess, a n d g e n er al
r e a cti o n s kills ( 2). T h er e ar e m ulti pl e w a ys t o a p pr o a c h t h es e tr ai ni n g ar e as.
S p ort-s p e cifi c drills c a n b e us e d t o e n h a n c e s kills t h at p ert ai n t o t h e c h os e n
dis ci pli n e, w h er e as g e n er al s kill d e v el o p m e nt pr o vi d es a g o o d f o u n d ati o n of
at hl eti cis m t h at m a y a u g m e nt s p ort-s p e cifi c a biliti es. P ut si m pl y, as c o m b at
at hl et es b e c o m e m or e s kill e d at b o d y c o ntr ol a n d a w ar e n ess, t h e y will m ost
li k el y b e c o m e m or e w ell-r o u n d e d fi g ht ers.
P R O G R A M D E SI G N
T h e drills f e at ur e d i n t h e f oll o wi n g s e cti o n ar e j ust a f e w o pti o ns t h at c a n
b e us e d t o d e v el o p a c o m b at at hl et e’s at hl eti c a bilit y. B ot h t h e c o a c h a n d t h e
at hl et e s h o ul d k e e p i n mi n d t h at t h e g o al wit h t his t y p e of tr ai ni n g is n ot t o
p urs u e a n e n dl ess v ari et y of drills; r at h er, i m pr o v e m e nts ar e str o n g er w h e n
t h e n u m b er of diff er e nt e x er cis es is li mit e d a n d e a c h drill is m ast er e d. T h e y
m ust c o nsi d er h o w e a c h drill fits i nt o t h e o v er all d e v el o p m e nt pl a n. Cr e ati vit y
is e n c o ur a g e d b ut c o a c h es s h o ul d a v oi d r a n d o ml y usi n g drills wit h o ut h a vi n g
a cl e ar p ur p os e f or t h eir s el e cti o n. I nst e a d, c o a c h es s h o ul d m a k e s ur e t h at
at hl et es c o m pl et e e a c h r e p etiti o n usi n g g o o d at hl eti c p ositi o ns (as di ct at e d b y
t h eir s p ort), wit h a p pr o pri at e w ei g ht distri b uti o n a n d g o o d b o d y c o ntr ol. T h e
s p e e d of e a c h drill m a y b e i n cr e as e d as t h e at hl et e pr o gr ess es, b ut n ot t o t h e
p oi nt of s a crifi ci n g t e c h ni q u e. Ulti m at el y, it is i m p ort a nt t o f o c us o n u n d er st a n di n g h o w t h e v ari o us m o v e m e nt a n d r esist a n c e tr ai ni n g m o d aliti es c a n
pr o p erl y fit i nt o t h e o v er all g o al of o pti mi zi n g p erf or m a n c e i n c o m b at s p orts.
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180 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
F O O T W O R K D RI L L S
R h yt h m a n d ti mi n g ar e criti c al c o m p o n e nts of f o ot w or k a n d ar e t h er ef or e vit al
t o m o v e m e nt m ast er y. T h es e t e m p or al p att er ns c a n b e tr ai n e d vi a r el ati v el y
si m pl e drills, s u c h as j u m pi n g r o p e, li n e h o ps, a n d a gilit y l a d d ers. T h er e ar e
a d diti o n al b e n efits t o f o ot w or k tr ai ni n g, s p e cifi c all y t h e a bilit y f or at hl et es
t o p ot e nti all y dis c o v er a n y si d e d o mi n a n c e or i m b al a n c e a n d t o d e v el o p
a d diti o n al c o nfi d e n c e i n a l e g t h at m a y c urr e ntl y b e l a c ki n g. F o ot w or k drills
m a y als o b e h el pf ul i n r e h a bilit ati n g l o w er-li m b i nj uri es a n d r est ori n g c o or di n ati o n i n t h e i nj ur e d li m b ( 1).
I n a n d O ut
T h e at hl et e b e gi ns i n a n at hl eti c p ositi o n wit h k n e es fl e x e d a n d f e et sli g htl y n arr o w er
t h a n hi p- wi dt h. A p art n er or c o a c h will i niti at e a c o m m a n d t o m o v e t h e f e et i n a n d o ut
fr o m o utsi d e t h e s h o ul d ers t o i nsi d e t h e hi ps as q ui c kl y as p ossi bl e w hil e m ai nt ai ni n g hi p
l e v el i n t h e at hl eti c p ositi o n. Ti m e t h e drill f or 8 t o 1 0 s e c o n ds, f oll o w e d b y a 3 0-s e c o n d
r est p eri o d. R e p e at f or 6 t o 8 r e p etiti o ns.
Hi p R ot ati o n
T h e at hl et e st art s at o n e e n d of t h e a gilit y l a d d er, f a ci n g t h e first s q u ar e fr o m t h e si d e
i n a n at hl eti c p ositi o n wit h t h e f e et at hi p- wi dt h. H e or s h e r ot at es t h e hi ps 4 5 d e gr e es
b a c k a n d f ort h t o alt er n at el y m o v e e a c h f o ot i nsi d e t h e s q u ar e wit h t h e ot h er f o ot
o ut si d e t h e s q u ar e, a n d s o o n d o w n t h e l e n gt h of t h e l a d d er. Ti m e t h e drill f or 8 t o 1 0
s e c o n ds wit h 3 0 s e c o n ds of r est a n d p erf or m 3 t o 6 r e p etiti o ns.
Li n e H o p
T h e at hl et e st art s i n a p ositi o n wit h t h e f e et s p a c e d n arr o wl y a n d k n e es sli g htl y fl e x e d.
H e or s h e h o ps b a c k a n d f ort h o v er t h e li n e wit h b ot h f e et as q ui c kl y as p ossi bl e. P erf or m
f or 8 t o 1 0 s e c o n ds wit h a 3 0-s e c o n d r est i nt er v al f or 3 t o 6 r e p etiti o ns.
M e di ci n e B all T o e T o u c h
T h e at hl et e st a n ds ( wit h a sli g ht fl e x i n t h e k n e es) i n fr o nt of a m e di ci n e b all t h at is
pl a c e d o n t h e gr o u n d. H e or s h e r ais es o n e f o ot a n d t a ps t h e t o p of t h e m e di ci n e b all
w hil e t h e ot h er f o ot r e m ai ns o n t h e gr o u n d, a n d t h e n i m m e di at el y s wit c h es t h e f e et
t o t o u c h t h e ot h er f o ot o n t o p of t h e b all. T h e at hl et e q ui c kl y alt er n at es f e et t o t o u c h
t h e t o p of t h e b all w hil e r ot ati n g ar o u n d it eit h er cl o c k wis e or c o u nt er cl o c k wis e. A s
drill pr ofi ci e n c y i m pr o v es, t h e c o a c h or p art n er m a y c o m m a n d t h e at hl et e t o c h a n g e
dir e cti o ns d uri n g r ot ati o n. C o m pl et e t h e drill f or 8 t o 1 0 s e c o n ds, r esti n g f or 3 0 s e c o n ds
b et w e e n eff ort s f or 3 t o 6 r e p etiti o ns.
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S p ort- S p e cifi c A gilit y a n d Q ui c k n ess Tr ai ni n g ■ 1 8 1
A GI LI T Y D RI L L S
I n or d er t o b e a gil e, c o m b at at hl et es m ust b e a bl e t o bl e n d f o ot w or k a n d
s p e e d s kills. A gilit y d e v el o p m e nt r e q uir es p utti n g t h es e c o m p o n e nts t o g et h er
i n or d er t o m a n e u v er ar o u n d o bst a cl es wit h s kill a n d effi ci e n c y. C o m b at
s p orts ar e als o hi g hl y d e p e n d e nt o n r e a cti o n a bilit y. F or t his r e as o n, a gilit y
is a k e y f a ct or i n t h e at hl et e’s o v er all d e v el o p m e nt. T h es e drills m a y r e q uir e
s o m e ti m e t o l e ar n, b ut as t h e at hl et e a c q uir es t h e pr o p er m ot or s kills f or
e a c h t as k, drill c o m pl e xit y m a y b e m a ni p ul at e d f or a d diti o n al c o n diti o ni n g
or i m pr o v e d r e a cti v e n ess.
P art n er R e a cti v e S h uffl e
A p air of at hl et es b e gi n b y f a ci n g e a c h ot h er i n a n at hl eti c p ositi o n wit h t h eir k n e es
sli g htl y fl e x e d a n d f e et o ut si d e t h e hi ps. O n e p art n er will att e m pt t o mirr or t h e ot h er
as h e or s h e s h uffl es fr o m si d e t o si d e, f oll o wi n g t h e s h uffl e p att er n as cl os el y as p ossi bl e. T h e drill r e q uir es t h e at hl et es t o m ai nt ai n a pr o p er l o w at hl eti c p ositi o n i n or d er t o
a c hi e v e o pti m al b al a n c e a n d C O D. Ti m e t h e drill at a hi g h i nt e nsit y f or 8 t o 1 0 s e c o n ds
wit h 3 0 s e c o n ds of r est b et w e e n e a c h r o u n d f or 3 t o 6 r e p etiti o ns, s wit c hi n g l e a d er
a n d mirr or r ol es e a c h ti m e.
L at er al H ur dl e R u n
Arr a n g e f o ur c o n es or l o w h ur dl es i n a li n e, s p a c e d a b o ut 1 8 i n c h es ( 0. 5 m) a p art. T h e
at hl et e st a n ds at o n e e n d of t h e li n e f a ci n g o ut t o t h e si d e a n d t h e n m o v es l at er all y
d o w n a n d b a c k o v er e a c h c o n e or h ur dl e wit h a k n e e p u n c h a cti o n. M o v e b a c k a n d
f ort h d o w n t h e li n e c o nti n u o usl y f or 1 0 s e c o n ds, t h e n r est f or 3 0 s e c o n ds. R e p e at t h e
drill 4 t o 6 ti m es, f a ci n g alt er n at e dir e cti o ns f or e a c h r e p etiti o n.
L at er al S p e e d S h uffl e
Arr a n g e s e v e n c o n es i n a li n e, s p a c e d a b o ut 2 t o 3 f e et ( 0. 6- 0. 9 m) a p art. T h e at hl et e
st art s at o n e e n d of t h e li n e i n a n at hl eti c p ositi o n a n d t h e n q ui c kl y s h uffl es b a c k a n d
f ort h t o w e a v e b et w e e n t h e c o n es, att a c ki n g ar o u n d e a c h c o n e l at er all y w hil e m o vi n g
sli g htl y f or w ar d u ntil r e a c hi n g t h e e n d of t h e li n e. M ai nt ai n a g o o d wi d e b as e wit h t h e
f e et a n d f a c e t h e s a m e dir e cti o n t hr o u g h o ut t h e drill. T h e at hl et e m ust alt er n at e t h e
st arti n g si d e f or 4 t o 6 r e p etiti o ns, wit h 3 0 s e c o n ds of r est b et w e e n eff ort s.
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182 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
C RI C K E T
Si m o n F er os
Cri c k et is a b at- a n d- b all g a m e t h at c o m pris es t w o t e a ms of el e v e n pl a y ers,
pl a y e d o n a gr ass o v al wit h a r e ct a n g ul ar pit c h at its c e nt er. E a c h t e a m b ats
a n d b o wls f or o n e or t w o i n ni n gs ( d e p e n di n g o n g a m e f or m at). T h e o bj e cti v e
of t h e b atti n g t e a m is t o s c or e as m a n y r u ns as p ossi bl e, w hil e t h e g o al of t h e
b o wli n g a n d fi el di n g t e a m is t o dis miss e a c h b att er a n d r e d u c e t h e n u m b er
of r u ns s c or e d. T h e t e a m t h at wi ns is t h e o n e t h at h as s c or e d t h e m ost r u ns.
I n cri c k et, b att ers r e a ct t o a d eli v er y fr o m t h e b o wl er ( p a c e or s pi n). T h e
s p e e d of t h e d eli v er y i nfl u e n c es t h e r e a cti o n a n d m o v e m e nt ti m es a v ail a bl e
f or t h e b att er t o d e ci d e w h et h er t o hit t h e b all or n ot, a n d t o m a k e t h e n e c ess ar y p ost ur al a dj ust m e nts i n r es p o ns e t o t his d e cisi o n (e. g., f e et, tr u n k, h e a d,
a n d ar ms). A d eli v er y wit h a l at e c h a n g e i n tr aj e ct or y, eit h er vi a a s wi n g or a
d e vi ati o n fr o m t h e cri c k et pit c h, oft e n r e q uir es a q ui c k a dj ust m e nt fr o m t h e
b att er t o s u c c essf ull y pl a y a d ef e nsi v e or att a c ki n g str o k e.
T o s u c c essf ull y s c or e a r u n ( or m ulti pl e r u ns) fr o m a d eli v er y, t h e b att er
w h o str u c k t h e b all will r u n t o t h e b o wli n g e n d of t h e cri c k et pit c h, w hil e
t h eir b atti n g p art n er will r u n t o t h e b atti n g e n d of t h e cri c k et pit c h. T his r e pr es e nts a 1 7. 7- m et er ( 5 8 ft) r u n a n d c a n i n v ol v e a 1 8 0- d e gr e e t ur n if a n ot h er
r u n is t o b e p erf or m e d. T h e i nt e nsit y of t h e r u n d e p e n ds o n t h e g a m e c o nt e xt
a n d t h e tr aj e ct or y a n d s p e e d of t h e b all i n r el ati o n t o t h e n e ar est fi el d ers. A
m a xi m al i nt e nsit y r u n t y pi c all y o c c urs w h e n t h e b att ers p er c ei v e ur g e n c y t o
g et t o t h e ot h er e n d t o pr e v e nt t h e ms el v es fr o m b ei n g r u n o ut b y t h e fi el di n g
t e a m. T his r e q uir es q ui c k a c c el er ati o n a n d s o m eti m es a q ui c k d e c el er ati o n
a n d a 1 8 0- d e gr e e t ur n (if a n ot h er r u n is t o b e p erf or m e d). I n d e e d, s p e e d i nt o
a n d o ut of t h e 1 8 0- d e gr e e t ur n is criti c al f or a q ui c k tr a nsiti o n b et w e e n r u ns
( 2) a n d r u n- m a ki n g a bilit y ( 1).
T h e fi el di n g t e a m c o m pris es s p e ci alist fi el di n g p ositi o ns, all wit h v ari o us
r e a cti v e a n d s kill r e q uir e m e nts. Ar g u a bl y t h e m ost s p e ci ali z e d p ositi o n is t h e
wi c k et k e e p er, w h o is r es p o nsi bl e f or r e c ei vi n g t h e b all t h at h as p ass e d t h e
b att er, a n d f or r u n ni n g t o t h e b att er’s e n d of t h e pit c h t o p ossi bl y aff e ct a r u n
o ut fr o m a r et ur n t hr o w fr o m a n ot h er fi el d er. A wi c k et k e e p er pr e d o mi n a ntl y
st arts i n a s e mi- cr o u c h e d p ositi o n w h e n st a n di n g b a c k t o a p a c e b o wl er b ut
is i n a d e e p s q u at p ositi o n u p t o t h e cri c k et st u m ps w h e n a s pi n b o wl er is
o p er ati n g. Fr o m t h es e st a n di n g p ositi o ns, wi c k et k e e p ers m a k e a n a dj ust m e nt
t o f o ot p ositi o n ( oft e n l at er al) t o r e c ei v e t h e b all o pti m all y. S o m eti m es a q ui c k
a dj ust m e nt is r e q uir e d, w h er e r e a cti o n a bilit y is p ar a m o u nt. A n e x a m pl e is
w h e n t h e b att er e d g es t h e d eli v er y, c a usi n g a q ui c k d efl e cti o n fr o m t h e b at
i n a diff er e nt tr aj e ct or y.
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S p ort- S p e cifi c A gilit y a n d Q ui c k n ess Tr ai ni n g ■ 1 8 3
G e n er all y s p e a ki n g, t h e cl os er t h e fi el d er is p ositi o n e d t o cri c k et pit c h,
t h e gr e at er t h e r e a cti vit y c o m p o n e nt r e q uir e d t o s u c c essf ull y c at c h or st o p
t h e b all. If t h e b all h a p p e ns t o p ass t h e i nfi el d er, t h e n us u all y t his fi el d er
p erf or ms a r a pi d t ur n ( us u all y 1 8 0 d e gr e es, b ut it c a n v ar y) t o c h as e t h e b all.
I n s o m e c as es, t h e fi el d er als o h as t o s pri nt 5 t o 5 0 m et ers ( 1 6. 4- 1 6 4 ft) t o
c h as e t h e b all, pi c k u p t h e b all, a n d t hr o w t o eit h er e n d of t h e cri c k et pit c h.
T his m e a ns t h at fi el d ers r e q uir e n ot o nl y r e a cti vit y b ut als o a q ui c k C O D,
a c c el er ati o n s p e e d, m a xi m u m s p e e d, a n d d e c el er ati o n a bilit y t o s u c c essf ull y
mi ni mi z e t h e n u m b er of r u ns s c or e d, or t o c a us e a r u n o ut.
B o wli n g a cri c k et b all c a n b e t h o u g ht of as a cl os e d-s kill m oti o n. H o w e v er,
b o wl ers t a k e t h e r ol e as fi el d ers as s o o n as t h e b all h as b e e n r el e as e d fr o m t h e
h a n d. A b att er c a n stri k e t h e b all t o w ar d t h e b o wl er r e q uiri n g a q ui c k r e a c ti o n a n d a dj ust m e nt of b o d y p ositi o n t o c at c h or st o p t h e b all. P a c e b o wl ers
t y pi c all y fi n d t his t as k m or e diffi c ult t h a n s pi n b o wl ers, as at t h e ti m e w h e n
t h e b all is str u c k b y t h e b att er, t h e p a c e b o wl er is still i n t h e f oll o w-t hr o u g h
p h as e. N e v ert h el ess, b ot h p a c e a n d s pi n b o wl ers r e q uir e a f ast d e c el er ati o n
a n d a q ui c k a p pli c ati o n of f or c e t o c h a n g e b o d y dir e cti o n, a n d t o ulti m at el y
m e et t h e a nti ci p at e d tr aj e ct or y of t h e o n c o mi n g d eli v er y.
P R O G R A M D E SI G N
As a l ar g e v ari et y of m o v e m e nt p att er ns e xist a cr oss a cri c k et m at c h (a n d
r es p e cti v e g a m e f or m ats), a n d t h at t h er e ar e diff er e nt m o v e m e nt r e q uir e m e nts f or s p e ci alist p ositi o ns, t h e a bilit y t o d e v el o p cri c k et-s p e cifi c drills
t ar g eti n g r e a cti vit y, q ui c k n ess, a gilit y, a n d C O D a bilit y c a n c ert ai nl y a p p e ar
o v er w h el mi n g t o t h e c o a c h. H o w e v er, b y a n al y zi n g t h e t ar g et e d m o v e m e nts
of b att ers, b o wl ers, a n d fi el d ers (i n cl u di n g wi c k et k e e p ers), c o a c h es c a n cl as sif y cri c k et m o v e m e nts a n d p ut t h e m i nt o a b asi c str u ct ur e f or b uil di n g a n
eff e cti v e pr o gr a m t o d e v el o p r e a cti vit y, q ui c k n ess, a gilit y, a n d C O D a bilit y.
I n or d er t o br e a k d o w n cri c k et m o v e m e nts, it is us ef ul t o d et er mi n e
w h at b att ers, b o wl ers, a n d fi el d ers ar e tr yi n g t o a c hi e v e, a n d t h e g a m e-li k e
sit u ati o ns t h e y will e n c o u nt er. C o a c h es c a n eff e cti v el y c arr y t his t y p e of
a n al ysis usi n g t ar g et cl assifi c ati o ns. At a n y gi v e n ti m e, cri c k et ers ar e li k el y
att e m pti n g eit h er t o st art a m o v e m e nt or t o c h a n g e t h e dir e cti o n of m o v e m e nt (i. e., i niti ati o n m o v e m e nt), tr yi n g t o m o v e wit h m a xi m al a c c el er ati o n
or m a xi m al v el o cit y (i. e., a ct u ali z ati o n m o v e m e nt), or w aiti n g i n tr a nsiti o n
t o r e a ct t o a cri c k et-s p e cifi c sti m ul us (i. e., tr a nsiti o n m o v e m e nt). Ta bl es 9. 2,
9. 3, a n d 9. 4 i d e ntif y k e y m o v e m e nts wit hi n e a c h m o v e m e nt cl assifi c ati o n f or
b att ers, b o wl ers, a n d fi el d ers (r es p e cti v el y). T h e i nf or m ati o n pr o vi d e d c a n
h el p c o a c h es p erf or m a q u alit ati v e ass ess m e nt of e a c h m o v e m e nt p att er n
t o i d e ntif y t h e cri c k et ers’ str e n gt hs a n d w e a k n ess es. W h er e d efi ci e n ci es ar e
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T a bl e 9. 2
M o v e m e nt P att er ns i n Cri c k et B att ers
M o v e m e nt t y p e
M o v e m e nt ai m
T ar g et m o v e m e nt p at t er n
I niti ati o n
Lift b a c k or fr o nt f o ot off t h e
gr o u n d pri or t o b all r el e as e a n d
pl a c e it els e w h er e wit h b o d y
w ei g ht o n t h e b alls of t h e f e et
St art i n a q u art er-s q u at p ositi o n,
f oll o w wit h a bri ef tr a nsiti o n t o
a si n gl e-l e g s q u at p ositi o n, a n d
t h e n r et ur n t o a q u art er-s q u at
p ositi o n
M o v e fr o nt f o ot, b a c k f o ot,
or b ot h, aft er b all r el e as e t o
e ns ur e t h at t h e h e a d ( or m aj orit y
of b o d y w ei g ht) is n e ar t h e
a nti ci p at e d stri ki n g p oi nt
F or w ar d/ b a c k
q u art er-l u n g e
(s o m eti m es a
si d e s h uffl e is
C h a n g e dir e cti o n ( 1 8 0- d e gr e e
t ur n)
L o w a n d wi d e pl a nt st e p wit h
c o ntr al at er al tr u n k fl e xi o n
a n d r ot ati o n t o tr a nsiti o n t o
a c c el er ati o n
St ati c w ait f or t h e b all t o b e
r el e as e d
W ei g ht e v e nl y distri b ut e d o n
b ot h f e et i n a q u art er-s q u at
p ositi o n
St ati c w ait t o d e ci d e o n a r u n
W ei g ht sli g htl y o n t h e fr o nt f o ot
wit h t h e cri c k et b at eit h er i n o n e
h a n d or i n t w o h a n ds
D y n a mi c tr a nsiti o n (si d e
s h uffli n g)
Si d e s h uffl e i n a q u art er-s q u at
p ositi o n
D e c el er at e t o a C O D
D e c el er ati o n p att er n a d d e d wit h
s p e cifi c C O D m e c h a ni c s
A c c el er at e
A c c el er ati o n m o v e m e nt p att er ns
Tr a nsiti o n
A ct u ali z ati o n
T a bl e 9. 3
w ar d/ di a g o n al
p ositi o n
cr oss o v er st e p or
als o p erf or m e d)
M o v e m e nt P att er ns i n Cri c k et B o wl ers
M o v e m e nt t y p e
M o v e m e nt ai m
T ar g et m o v e m e nt p at t er n
I niti ati o n
C h a n g e dir e cti o n (li n e ar or
l at er al) i n r es p o ns e t o i n c o mi n g
b all str u c k b y t h e b att er
C ut st e p or pl a nt st e p i n a n y
dir e cti o n
Tr a nsiti o n
D y n a mi c w ait f or b all stri k e
F ast er a n d m or e f or c ef ul
d e c el er ati o n i n b o wli n g
f oll o w-t hr o u g h is r e q uir e d t o b e
b ett er p ositi o n e d t o r e a ct a n d
a dj ust t o b all stri k e
A ct u ali z ati o n
A c c el er at e
A c c el er ati o n m o v e m e nt p att er ns
(li n e ar or c ur vili n e ar)
184
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S p ort- S p e cifi c A gilit y a n d Q ui c k n ess Tr ai ni n g ■ 1 8 5
T a bl e 9. 4
M o v e m e nt P att er ns i n Cri c k et Fi el d ers
M o v e m e nt t y p e
M o v e m e nt ai m
T ar g et m o v e m e nt p at t er n
I niti ati o n
St art t o t h e fr o nt
A c c el er ati o n p att er n
St art t o t h e si d e
Cr oss st e p
St art t o t h e r e ar
Dr o p st e p
C h a n g e dir e cti o n (li n e ar or
l at er al) i n r es p o ns e t o i n c o mi n g
b all str u c k b y t h e b att er
C ut st e p or pl a nt st e p i n a n y
dir e cti o n
D y n a mi c w ait f or b all stri k e
W al ki n g t o w ar d t h e b att er as t h e
b o wl er is r u n ni n g i n t o b o wl
( as t h e b all is a b o ut t o b e
str u c k, t h e fi el d er g et s i n a wi d e
q u art er-s q u at p ositi o n t o e n a bl e
a q ui c k p us h fr o m eit h er f o ot i n
a n y dir e cti o n)
M o vi n g t o t h e si d e
Si d e s h uffl e
M o vi n g t o t h e r e ar
B a c k p e d al
D e c el er ati o n i nt o C O D
D e c el er ati o n p att er n a d d e d wit h
s p e cifi c C O D m e c h a ni c s
A c c el er at e
A c c el er ati o n m o v e m e nt p att er ns
(li n e ar or c ur vili n e ar)
M ov e t o t o p s p e e d
M a xi m u m s p e e d p att er n
Tr a nsiti o n
A ct u ali z ati o n
s e e n i n a p att er n, cri c k et ers c a n d o s p e cifi c drills t o bri n g t h es e p arti c ul ar
m o v e m e nts t o a mi ni m u m st a n d ar d. H o w e v er, str o n g p att er ns n e e d t o b e
r ei nf or c e d a n d pr a cti c e d b e c a us e t h e y c a n b e a str e n gt h t h at t h e cri c k et er
bri n gs t o t h e t e a m. Fr o m t his a n al ysis, c o a c h es c a n d e v el o p e a c h m o v e m e nt
p att er n al o n g t h e f oll o wi n g c o nti n u u m, w hi c h m o v es fr o m b asi c, cl ose d drills
(i. e., drills i n w hi c h t h e m o v e m e nt is pr e pl a n n e d a n d t h e at hl et e is fr e e t o
c o n c e ntr at e s ol el y o n t h e m o v e m e nt p att er n at h a n d) t o r a n d o m s p ort-s p e cifi c m o v e m e nts t h at dis pl a y hi g h l e v els of r e a cti vit y, q ui c k n ess, a gilit y, a n d
C O D. Wit h t his str u ct ur e, c o a c h es c a n d e v el o p cri c k et-s p e cifi c a gilit y f or e a c h
m o v e m e nt p att er n. It is i m p ort a nt t o k e e p i n mi n d t h at t h e r e q uir e m e nts of
t h e e x er cis e a n d t h e a bilit y of t h e cri c k et er will i nfl u e n c e t h e i nt e nsit y a n d
fr e q u e n c y of t h e m o v e m e nt p att er ns tr ai n e d.
T h e n e xt s e cti o n d es cri b es drills f or d e v el o pi n g r e a cti vit y, q ui c k n ess, C O D,
a n d a gilit y f or b att ers, b o wl ers, a n d fi el d ers. All of t h e drills s h o ul d b e pr e c e d e d b y a d y n a mi c w ar m- u p a n d c a n b e c o n d u ct e d d uri n g s kills tr ai ni n g
a n d i n t h e w ar m- u p pri or t o t h e g a m e. P erf or mi n g t h e drills o n s h ort- c ut
gr ass, i n cri c k et-s p e cifi c attir e (e. g., s pi k e d s h o es, b atti n g g e ar) is i m p ort a nt
f or p erf or m a n c e a n d i nj ur y pr e v e nti o n (e. g., fi el d er sli di n g t e c h ni q u es). T h e
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186 ■
D e v el o pi n g A gilit y a n d Q ui c k n es s
drills c a n b e us e d t o cr e at e a n a gilit y tr ai ni n g s essi o n f or cri c k et pl a y ers.
B e c a us e e v er y o n e is e x p e ct e d t o b at a n d fi el d d uri n g a g a m e, at l e ast t w o
drills fr o m b atti n g a n d t w o fr o m fi el di n g s h o ul d b e p erf or m e d i n a n y gi v e n
tr ai ni n g s essi o n. S p e ci alist b o wl ers ar e e n c o ur a g e d t o c o m pl et e t h e t w o b o wli n g-s p e cifi c drills first, f oll o w e d b y t h e b atti n g a n d fi el di n g drills wit h t h e r est
of t h e gr o u p. T o d e v el o p r e a cti vit y, q ui c k n ess, C O D, a n d a gilit y, t h es e drills
s h o ul d b e p erf or m e d t hr e e d a ys a w e e k i n t h e off-s e as o n a n d t w o t o t hr e e
d a ys a w e e k i n pr es e as o n. D uri n g t h e cri c k et s e as o n, r e a cti vit y, q ui c k n ess,
C O D, a n d a gilit y s h o ul d b e m ai nt ai n e d b y p erf or mi n g t h es e drills o n e or t w o
d a ys a w e e k. A 1: 3 w or k-t o-r est r ati o s h o ul d b e us e d t o e ns ur e t h at pr o p er
t e c h ni q u e c a n b e m ai nt ai n e d a n d t o w ar d off t h e n e g ati v e eff e cts of f ati g u e
w h e n p erf or mi n g drills.
B A T TI N G- S P E CI FI C D RI L L S
Dr o p a n d R u n
T his drill r e q uir es b att ers t o b u nt t h e b all t o t h eir f e et a n d i m m e di at el y a c c el er at e f or a
q ui c k r u n. B e gi n n ers c a n d o t his drill wit h a b all t h at is r oll e d t o t h e m al o n g t h e gr o u n d.
T h e n e xt pr o gr essi o n is t o h a v e t h e b all t hr o w n t o t h e m at a sl o w t o m o d er at e s p e e d.
A d v a n c e d cri c k et ers s h o ul d tr y t his drill a g ai nst p a c e b o wl ers a n d t o b u nt t h e b all wit hi n
a 5- m et er ( 5. 5 y d) r a di us t o all o w a r u n wit h t h e p arti c ul ar fi el d s etti n g.
R e a ct a n d A dj u st
T his drill r e q uir es t h e p a c e b o wl er t o b o wl t h e b all fr o m 7 5 % of t h e cri c k et pit c h l e n gt h.
T h e b att er is r e q uir e d t o r e a ct t o t h e tr aj e ct or y of t h e d eli v er y a n d m a k e a q ui c k a dj ust m e nt i n f o ot w or k a n d b o d y p ositi o n t o d e ci d e t o d ef e n d or att a c k t h e b all. D ef e nsi v e
m o v e m e nt s i n cl u d e bl o c ki n g t h e b all o n t h e fr o nt or b a c k f e et or s af el y e v a di n g t h e b all.
R u n a T hr e e ( Cl o s e d- S kill V er si o n)
T his drill i n v ol v es t h e b att er stri ki n g t h e b all i n t h e n et e n vir o n m e nt, a n d t o r u n a t hr e e.
T his i n cl u d es t hr e e 1 7. 7- m et er ( 1 9. 4 y d) r u ns a n d t w o 1 8 0- d e gr e e t ur ns wit h q ui c k d e c el er ati o n i nt o t h e t ur n a n d q ui c k a c c el er ati o n o ut of t h e t ur n. T h e b att er is e n c o ur a g e d
to h ol d t h e b at i n t h e pr ef err e d h a n d (r at h er t h a n i n b ot h h a n ds), a n d t o t ur n t o t h e
str o n g er si d e, as t his h as b e e n s h o w n t o r es ult i n a f ast er r u n ni n g b et w e e n wi c k et s ( 2).
R u n a T hr e e ( O p e n- S kill V er si o n)
T his drill i n v ol v es t h e b att er stri ki n g t h e b all i n a si m ul at e d g a m e e n vir o n m e nt, a n d t o
r u n a t hr e e if a p pr o pri at e t o d o s o wit h o ut b ei n g r u n o ut. Alt h o u g h t ur ni n g t o t h e
str o n g er si d e at t h e e n d of e a c h r u n will r es ult i n f ast er r u n ni n g b et w e e n wi c k et s ( 2),
it is i m p ort a nt f or t h e b att er t o t ur n t o t h e si d e t o s e e t h e fi el d ers s o a q ui c k d e cisi o n
c a n b e m a d e w h et h er t o t a k e a n ot h er r u n or n ot. R e p e at e d pr a cti c e at t ur ni n g t o t h e
w e a k er si d e will e v e nt u all y eli mi n at e t his w e a k n ess.
EBSCO Publishing : eBook Collection (EBSCOhost) - printed on 3/27/2024 8:54 PM via UNIVERSIDAD EUROPEA
AN: 2358038 ; NSCA -National Strength & Conditioning Association, Jay Dawes.; Developing Agility and Quickness
Account: s1136447