Taking performance to the next level

Agility

Home | Speed | Power & Strength | Flexibility | Plyometrics

Agility and Multi-directional Quickness is the ability to go, stop, and go again meanwhile changing direction and acceleration is what multi-directional quickness and agility is. To build one's agility and lateral quickness, Athletic Precision has broken it down to three steps in order to improve this athletic skill.

Step I occurs by teaching proper techniques of the body, and laying down a baseline understanding neuro-pathway for the brain to the muscles. Here the drill that will be done should be at sub max levels to give the body a basic understanding. Eventually as speed and lateral quickness drills are mastered training occurs at full speed. Drills include Agility ladder and the many exercises that can be worked in.

"T" & "L" drills      Zig-zags      Cone exercises      Shuttle drills    Agility Ladder Drills

Step II is after the baseline has been established. Assisted and resisted equipment can be use to increase the development of speed/agility and lateral quickness. Also the use bungee cords, side winders, Weighted vests, and harnesses are implemented.

Step III is an addition to the complete package of overall training which includes weight training, flexibility and other services that Athletic Precision offers.

An example of a agility Ladder drill

Athletic Precision agility training will increase your foot speed, ability to change direction quickly and increase the neuro firing to the muscles from the brain. As with all the programs and modules that Athletic Precision offer, the Agility program is just one portion of all the programs that are put together to give an athlete or team a better specific workout.


 

An exercise that you can try at home or on the field

Cone Drill

1 (5yards.) 2 (5yards.) 3 (5yards.) 4 (5yards.) 5 (5yards.) 6 (5yards.) 7 (5yards.)

1. Place 7 cones 5 yards apart.

2. The athlete begins at cone 1 (sports specific stance is desired)

3. On the "GO" command the athlete sprints to cone 2, touches the line

  • · Backpedal to cone 1 and touches the line
  • · Sprint to cone 3 and touches the line
  • · Backpedal to cone 2 and touches the line
  • · Sprint to cone 4 and touches the line
  • · Backpedal to cone 3 and touches the line
  • · Sprint to cone 5 and touches the line
  • · Backpedal to cone 4 and touches the line
  • · Sprint to cone 6 and touch the line
  • · Backpedal to cone 5 and touch the line
  • · Sprint to cone 7 and touch the line
  • · Backpedal to cone 6 and touch the line
  • · Sprint through the end (of cone 7)

4. formation is (1-2-1-3-2-4-3-5-4-6-5-7-6-END)

Have fun and train Hard!!
Copyright © 2002 Athletic Precision, LLC. All rights reserved.
Created with the assistance of Princeton Internet Group, Inc. (PInG)