Agility for Football

Michael Barnes, MEd, CSCS*D,

NSCA-CPT*D, NSCA Director of
Education

Overview
Defining Agility
Adaptation and Trainability
Metabolic, Neuromuscular and Biomechanical
Adaptation
Analysis of Cutting Maneuvers
Motor Learning Considerations
Program Design
Drill Selection/ Examples

Definition
Agility is the ability of the neuromuscular
system to coordinate explosive changes
of direction of individual and/or multiple
body segments in all planes of motion at
variable velocities by effective use of
the stretch shortening cycle.

Components of Agility

Dynamic Flexibility
Coordination
Power
Strength
Dynamic Balance
Acceleration
Stopping Ability

High to moderate degree

of transfer amongst
components
These are interrelated
components, and drills
that often emphasize one
component, but do not
isolate one particular
component

Metabolic Adaptations
Up to the first 5 to 10 seconds
anaerobic cellular metabolism
predominates
30 seconds, the glycolytic energy
system will provide most of the ATP
needed for cellular respiration

Biomechanical Adaptations
Injury Reduction
Programs
Effect on Women
Integration and Frequency
of Training

Neuromuscular Adaptations
Two primary types of muscle fibers:
Type I and Type II
The cumulative results from several
studies indicate very short duration (515 seconds) drills can be implemented
over a period of only six weeks and
provide the necessary stimulus to cause
fiber type adaptations.

Neuromuscular Adaptations
Agility training can
have beneficial
influences on
neuromuscular firing
patterns to help
reduce injury risk.

Force~Time Relationship
Trained

Force
% max

Untrained

Time

The Stretch-Shortening Cycle

Fig 19.2 (page 429); Essentials of Strength Training and Conditioning, second edition, 2000.

Analysis of Cutting Maneuvers

Factors to be considered when
discussing the characteristics of a
change in direction which include, the
Velocity of movement prior to cutting
Angle of change in direction
Action was planned or unplanned

Analysis of Cutting Maneuvers

Andrews suggested the basic movement
pattern for cutting maneuvers is:
9 Deceleration of the body by the pivot leg
9 Rotation of the torso towards the new
direction
9 Rotation of the pivot leg towards the new
direction

Analysis of Cutting Maneuvers

Primary Goal: Maintain
velocity or at least minimize
deceleration
Effects of Anticipation:
Planned or closed skills
Unplanned or open skills

Summary of Cutting Maneuvers

Velocity of
movement
Angle of change
Amount of
anticipation prior to
a change in direction

Motor Learning for Agility

Football Skill Classification: Cognitive, and
Fundamentally Open.
Perceptual Motor Abilities: Multi-limb
coordination, response orientation, reaction
time, rate control, manual dexterity
Blueprinting motor patterns

D-Line
Rec/ DBs, Rbs
Offensive Line
Linebacker
Quarterback

Motor Skills
Cognitive Skills

Football

Agility
D-Line
Rec/ DBs, Rbs
Offensive Line
Linebacker
Quarterback

Motor Skills
Cognitive Skills

Football

Program Variable Considerations

General: Youth
Directed: High
School
Specialized:
College and
Professional

Program Design
Specificity of Training: The only movement
that is truly specific is the activity itself
Agility Progressions/ Drill Development
Program Variables
Look for body mechanics and movement/
running patters

Training Specificity
Training specificity refers to the
methods and mechanisms responsible
for how a physiological system(s)
responds to both acute and/or chronic
stresses.

Agility Progressions
1.
2.
3.
4.

Linear Acceleration
Linear Acceleration to Deceleration
Linear Accel to Decel to Accel
Add a change in Direction
a. Planned
b. Unplanned

5. Maximal Speed

Drill Development
1. Speed irrelevant implement slower
movement speeds while stressing
appropriate technique.
2. Speed incorporated technical precision
now combined with increasing speed of
movement.
3. Altered environment addition of
unanticipated circumstances instilling the
ability to respond to the constantly changing
demands of the environment.

Program Variable Summary

A systematic approach to agility training
can be developed by understanding
when sensitive periods occur,
monitoring the adaptability of an athlete,
and implementing appropriate skill
progressions during athletic maturity

Adaptation and Trainability

Wroble, and Moxley. The effect of winter
sports participation on high school football
players: Strength, power, agility, and body
composition. Journal of Strength and
Conditioning Research. 15:132-135. 2001.
Mayhew, et. al. Contributions of speed,
agility, and body composition to aerobic
power measurement in college football
players. Journal of Applied Sport Science
Research. 3:101-106. 1989.

Stages of Learning
3 Stages of
Learning
Verbal-Cognitive
Stage
Motor Stage
Autonomous Stage

Coaching Application
Introduce the
movement
Demonstrate and
explain
Have the athlete
practice
Correct errors

Towing Sleds
Towing Sleds: Effect of Resisted Sled
Towing on Sprint Kinematics in Field Sport
Athletes. Lockie, et. al. Journal of Strength
and Conditioning Research, 2003, 17(4),
760767.

Vibration Training
The short-term effect of whole-body
vibration training on vertical jump,
sprint, and agility performance.
Cochrane, et al. J. Strength Cond. Res.
18(4):000000. 2004

Ladders and Dot Drills

Programmed/ closed skill
Foot Placement, COG
Criteria skill for football:
Pass, catch, block, tackle and
run
Recommendation: May be
best suited for warm-ups

Linear Sprint Training

Specificity of Sprint
and Agility Training
Methods. Warren, et. al.
Journal of Strength and
Conditioning Research,
2001, 15(3), 315319

Movement Criteria for Agility

Assessment
Criteria

Cues to Watch For

Location of C.O.G.

Lower is better

Base of Support

C.O.G. is over B.O.S.

Upper Body Movement

Elbows are in

Lower Body Movement

Plant foot, additional steps

Task Criteria Execution

Successful

Coaching Agility
Cue the Athlete:
Openly communicate task
Focusing their attention

Coach During the Skill: Reinforce key positions

and movements
Coach Immediately after Completion:
Coach mechanics not subjective measures like
explode, higher or faster
Correct one error at a time

Program Design
Consider all training
methodology: Lifting,
conditioning, plyometrics
and practice will elicit a
fatigue response

Workout

Fitness

Time

Preparedness
Fatigue
Zatsiorsky V.M. Science & Practice Of Strength Training. Human Kinetics, 1995; p. 16.

Program Design
Start with fundamentals: Starting, accelerating and
stopping.
Add complexity: V-Cuts and cross-over steps to
more specific drill
Incorporate metabolic conditioning when
appropriate
Closed to open skills
Incorporate a cognitive component
Consider Individuality Principal

Matveyevs Model
Volume

Peaking at most
important time

(Quantity)

Intensity
(Quality)
Technique
(Training)

Preparatory

Transition

Competition

Transition period

Drill Development
1. Speed irrelevant implement slower
movement speeds while stressing
appropriate technique.
2. Speed incorporated technical precision
now combined with increasing speed of
movement.
3. Altered environment addition of
unanticipated circumstances instilling the
ability to respond to the constantly changing
demands of the environment.

Consider 2 Fundamental Aspects

Movement Patterns: The where
Body Mechanics: The how

Conclusions
Agility is considered an essential
element for athletic success, yet it
remains one of the most underresearched areas of sports
performance.

References

BESIER, T.F., D.G. LLOYD, J.L. COCHRANE, and T.R.

ACKLAND. External loading of the knee joint during running and
cutting maneuvers. Medicine and Science in Sports and
Exercise. 33:1168-1175. 2001.
BOBO, M. and M. YARBOROUGH. The effects of long-term
aerobic dance on agility and flexibility. Journal of Sports
Medicine and Physical Fitness. 39:165- 168. 1999.
BUSHEY, S.R. Relationship of modern dance performance to
agility, balance, flexibility, power, and strength. Research
Quarterly for Exercise and Sport. 37:313-316. 1966.
BROWN, l, FERRIGNA, V., Training for Speed, Agility and
Quickness, 2nd ed. 2005, Human Kinetics, Champaign IL.
CISSIK, J., BARNES. Sport Speed and Agility Training (2004).
Coaches Choice Publications, Monterey, CA.

References

DRABIK, J. Children & Sports Training: How Your Future

Champions Should Exercise to be Healthy, Fit, and Happy.
Island Pond: Stadion Publishing Co., 1996.

ELLIS, L., P. GASTIN, S. LAWRENCE, B. SAVAGE, A. BUCKERIDGE,

A. STAPFF, D. TUMILTY, A. QUINN, S. WOOLFORD, and W.
YOUNG. Protocols for the Physiological Assessment of Team Sports
Players. In: Physiological Tests for Elite Athletes. C. J. Gore, ed.
Champaign: Human Kinetics, 2000. pp. 128-144.
HOFFMAN, J. Physiological Aspects of Sport Training and
Performance. Champaign: Human Kinetics, 2002.
MAYHEW, J.L., F.C. PIPER, T.M. SCHWEGLER, and T.E. BALL.
Contributions of speed, agility, and body composition to aerobic power
measurement in college football players. Journal of Applied Sport
Science Research. 3:101-106. 1989.

References

PLISK, S.S. Speed, Agility, and Speed-Endurance Development. In:

Essentials of Strength Training and Conditioning. R. W. Earle, ed.
Champaign: Human Kinetics, 2000. pp. 471-492.
RAND, M.K. and T. OHTSUKI. EMG analysis of lower limb muscles
in humans during quick change in running directions. Gait Posture.
12:169-183. 2000.
VERSTEGEN, M. and B. MARCELLO. Agility and Coordination. In:
High Performance Sports Conditioning. B. Foran, ed. Champaign:
Human Kinetics, 2001.
WOJTYS, E.M., L.J. HUSTON, P.D. TAYLOR, and S.D. BASTIAN.
Neuromuscular adaptations in isokinetic, isotonic, and agility training
programs.

References

YOUNG, W.B., M.H. MCDOWELL, and B.J. SCARLETT.

Specificity of sprint and agility training methods. Journal of
Strength and Conditioning Research. 15:315-319. 2001.