Agility Training

By Kerry O’Brien.

Try naming a sport that doesn’t require agility for good performance. Difficult to do isn’t it? The ability to react quickly to a stimulus and make appropriate movements in a co-ordinated fashion is central to most sports, and in reality to our survival in everyday life. Avoiding a speeding car when crossing the road, or jumping over a puddle require some level of agility in order to avoid death or at least wet feet. Today we will look at some basic agility drills that will help your sporting performance.

Cutting/Side Stepping Drill.

This drill is designed to develop your dynamic lateral movement and balance.

Place two objects on the ground approximately 2-3 yards either side of you. While remaining erect and facing forward, side-step out to the marker on one side of you as quickly as possible then side-step straight back to the centre position. Repeat to the other side. This is not a fitness drill so pause at starting position before repeating. Be sure not to turn your upper body towards the side you are side-stepping. Repeat this drill 30 times to each side before moving to the next drill. Once you become comfortable with this drill you can incorporate a variation to help the spontaneity of the drill. Have a person call out what side to cut to, and react as quickly as you can to their call.

Crossover.

This drill is the same as for cutting/side-stepping with the exception that you cross one leg over the other when moving to the objects at either side. Make sure you remain facing forwards at all time and only twist at the hips and waste when crossover stepping.

Ball Fetch.

This drill is designed to develop your redirection agility, stop to start acceleration and reactive agility. Stand 4-5 yards in front of a partner, with your weight on the balls of your feet. Have your partner drop a tennis ball in a random direction somewhere in front of them. Your task is to spring forward as soon as the ball leaves their hand and catch it before it bounces two times. As you get better at this drill increase the distance between yourself and your partner by progressions of 1 yard.

A good variation of this drill involves you making small pitter-patter steps on the balls of your feet while inching towards your partner. You should start moving forward from approximately 7-8 yards, as the slight forward momentum allows you to cover ground quickly.

Triangle Drill

This drill is more sport specific and requires you to employ the skills, shots or strokes of your sport. Lay out a triangle on the ground that has its 3 points 5 yards from its centre. The athlete should stand in the centre of the triangle, while a coach or partner calls out what corner to run to, and what skill, shot or stroke to play once they get there. As soon as they have completed the instruction they should back pedal to the centre starting position where they will be given another command instantly. For example, if tennis was the sport you where training the agility for, the coach would indicate which corner to go to, and then tell them to play a overhead smash. Upon returning they may send them to another corner where they have to perform a backhand slice. The drill should last for 1 minute, with a 30-second break before repeating the drill. You can obviously apply whatever skills or strokes are required for your sport to this drill.

Zigzagging

This is the old classic drill for agility that everyone surely would have done at some stage. It is designed to teach you agility and core balance when on the move. Place 10 cones out in front of you in a straight line with 1 yard between each cone. Step through the cones in a diagonal pattern moving from side to side as quickly as possible. Make sure you keep your hips and body upright and facing forwards at all times.

Summary