Agility and co-ordination are two of the many attributes required to become a successful player.

Size: px

Start display at page:

Download "Agility and co-ordination are two of the many attributes required to become a successful player."

Kelley Smith
5 years ago
Views:

1 Mobility, Coordination and Agility Training Agility and co-ordination are two of the many attributes required to become a successful player. Agility and co-ordination are two of the many attributes required to become a successful player. Compound movements such as dribbling, turning, passing and intercepting often necessitate great accelerative and declarative forces, caused by changes in speed and direction. Also correctly executed skills require good body co-ordination, and an awareness of space and time. Agility refers to the ability to change the direction of the body abruptly or to shift quickly the direction of movement without losing balance. It is dependant on a combination of factors such as speed, strength, balance and co-ordination. The ability to turn quickly, evade challenges and side-step calls for good motor co-ordination and can be measured using agility tests. 232

Illinois Agility Run Test The player starts by lying prone near the first bottom-corner cone, (in testing procedures it is important to have a set starting position).

2 Illinois Agility Run Test The player starts by lying prone near the first bottom-corner cone, (in testing procedures it is important to have a set starting position). He gets up and sprints to the closest top-corner cone, goes around it, weaves back around the middle cones, sprints to the other top-corner cone, turns around the corner, and sprints to the finish. This tests the ability to change direction and control the center of gravity. It also indicates body awareness, body control, and footwork. A deficiency here indicates a lack of functional core strength, leg strength, and bilateral development. A score under 15 seconds is considered good. The test should be repeated twice, once starting from one side, then repeated from the other side, this is a good indicator. As in other tests, to compare players performance is a valid indicator, but it is much more important in the development stage, to compare him against himself, month by month. There are a myriad of training drills that improve agility, and coordination, these types of drills are very demanding, and should only be done in short bursts. Using all of the components learned in previous chapters, it is important to emphasize the quality of each separate part. This aspect of training shows very quickly if a player has a weakness in, strength, flexibility or coordination. At its best, agility is a smooth and beautiful dance, at its worst a clumsy, awkward stutter. Because a player has superior agility, he can move effortlessly from one state to the next, have fantastic self-expression, and a grace that is wonderful to see. 233

3 Compound Agility Drill This drill can be set up in a variety of ways; all of the distances and angles of the hurdles are set up at random. From the starting position A, each player (one at a time) sprints to the first hurdle, and then does the designated movement. 1. Inside crescent kick over every hurdle, with right leg. 2. Inside crescent kick over every hurdle, with left leg (this requires a very intense change of direction). 3. Outside crescent kick over every hurdle, with right leg (this requires a very intense change of direction). 4. Outside crescent kick with left leg. 5. Combination crescent kicks, inside right + outside left over the same hurdle before sprinting on to the next. 6. Combination crescent kicks, inside left + outside right over the same hurdle before sprinting on to the next. 7. Inside right followed by inside left on alternate hurdles. 8. Outside right followed by outside left on alternate hurdles. The player must sprint maximally in between each hurdle, and execute the designated movement as fast as possible. To make the exercise even more intense have all of the hurdles at varying heights and varying spaces between each one. At the end of every circuit A to B, walk or jog back to A. 234

4 Over and Under This drill can be set up in a variety of ways; all of the distances and angles of the hurdles are set up at random. From a designated starting position, (A) each player (one at a time) sprints to the first hurdle, and then does the designated movement. 1. Over (in whichever is the quickest way for every player). 2. Under (in whichever is the quickest way for every player). 3. Over one way and over back to the original position. 4. Under one way and under back to the original position. 5. Over one way and under back to the original position. 6. Under one way and over back to the original position. The player must sprint maximally in between each hurdle, and execute the designated movement as fast as possible. To make the exercise even more intense have all of the hurdles at varying heights and varying spaces between each one. At the end of every circuit A to B, walk or jog back to A. 235

5 Zig Zag Slalom From a designated starting position, (A) each player (one at a time) sprints to the first hoop, and then does the designated movement. 1. One foot in each of the hoops (running forwards). 2. One foot in each hoop (running backwards). 3. Two feet in each hoop one followed by the other, not jumping. (running forwards). 4. Two feet in each hoop one followed by the other, not jumping. (running backwards). 5. Two feet jumping (forwards). 6. Two feet jumping (backwards). The player must sprint maximally in between each hoop, and execute the designated movement as fast as possible. To make the exercise even more intense have all of the hoops at varying distances and varying angles between each one. At the end of every circuit A to B, walk or jog back to A. 236

Figure runs This is a very simple but very effective agility drill, and can be done anywhere, at any time by all age groups. The coach stands at the designated distance, ranging from 3m.

6 Figure runs This is a very simple but very effective agility drill, and can be done anywhere, at any time by all age groups. The coach stands at the designated distance, ranging from 3m. (for very explosive and intense changes of direction), all the way through 50m. (for a more gradual and less intense movement). All of the players stand side by side facing the coach, on the coaches command say 8, each player sprints as fast as possible and runs the shape of the number called (8), the coach is at the apex of the number. 1. Sprint keeping your eyes on the coach at all times, so this means on the return to the starting position the player has to sprint backwards. 2. Sprint backwards; looking over your shoulder at all times to see where the coach is. 3. Sprint forwards at all times. 4. Sprint backwards at all times. The coach should vary the distances, and maybe shout combinations of different numbers. This is an excellent drill, and is only limited by your imagination. It can be done with a ball, to improve the creativity of dribbling skills, as well as the fantastic benefits it gives in the agility part of training. All of the above examples of agility training can be mixed and matched, for example. 237

7 1. The coach stands at the starting position for the compound drill, as each player approaches the starting position the coach shouts a number to him (24) and the player has to sprint the shape of this number before he goes on to the compound agility drill. 2. The coach is standing at any point on the over and under course, and at random as a player approaches a hurdle, shouts a command 6, and the player has to run the shape of that number before he does his under/over movement. 3. The coach again is walking around the zig zag slalom course, and as a player approaches the hoop, the coach shouts 55 and the player has to run the designated call before he continues onto the next hurdle. As with the whole cross-section of the training, specific examples have been given, but more importantly, it is the philosophy of the exercise that is important. All of the examples are not instead of what you do, but as an adjunct to what you do. Combine movements, concepts, intensities, and duration, and a very rounded soccer player will be the product. Do not think in straight lines. A very famous Brazilian coach once said a modern soccer player should be like a jazz musician, forever evolving, experimenting, not like a classical musician who plays the written notes every time he plays. 238

Mirror Image Exercises demonstrated in this section are designed

However a key aim in all this work is to challenge the creativity

Using variations of the exercises designed to enhance athleticism.

The object is for the lead player to devise innovative exercises

Example of Mirror Image exercises: Roll the ball using different

8 Mirror Image Exercises demonstrated in this section are designed to develop technique, flexibility and mobility. However a key aim in all this work is to challenge the creativity of the players. Using variations of the exercises designed to enhance athleticism. The group work in pairs. The object is for the lead player to devise innovative exercises for their partner to mirror. Roles are changed frequently. Example of Mirror Image exercises: Roll the ball using different surfaces of the foot. Alternating knee touches on the ball. Touch the ball with various body parts such as the head. Perform a variety of moves over the ball such as the step over. 239

9 Squat and sit on the ball. Pass and control the ball using the different body parts. 240

10 Soccer Agility Drills Use these sample soccer agility drills to improve your balance, body control, foot speed and coordination. Like speed drills, agility drills should not be physically exhausting. A slow jog or walk between each drill should allow complete recovery. The emphasis must be on quality and form. Because these soccer agility drills are not physically demanding, you can perform them any time during the week and on any day. One quick tip however, many coaches like to get all the intense physical training out of the way before move on to (more enjoyable?) skill practice. The problem is skills need to be performed with near perfect form. Practice does NOT make perfect it makes permanent. So rehearse getting it right! With that in mind perform soccer agility drills and skill work after the warm up before moving into more enervating, fitness drills. A typical agility session could consist of 3-5 sets of 10 repetitions in total (a repetition being one drill). Use the soccer agility drills as they are or adapt them to fit your individual or team's needs. 241

11 Agility Drill - Weave In - Weave Out Weave In - Weave Out Method: 1. Place 4 cones out in a straight line approximately 3 yards apart. 2. In between each set of cones place another cone only 3 yards to the left. 3. Sprint from one cone to the next bending down to touch each one with your hand. 4. The emphasis is on taking quick side steps, rather than turning to face the cone and sprinting forward - that takes more time (which don't have in a game). 242

Agility Drill - Follow the Leader Follow the Leader Method: 1. Mark out a large area - 20 yards by 20 yards for example. 2. Pair up with a team mate and have them run randomly within the area.

12 Agility Drill - Follow the Leader Follow the Leader Method: 1. Mark out a large area - 20 yards by 20 yards for example. 2. Pair up with a team mate and have them run randomly within the area. 3. Try to maintain 2 yards distance from them at all times. Your team mate should be changing direction and pace constantly. 243

Agility Drill - Box Drill Box Drill Method: 1. Use 4 cones to mark out a square approximately 5yards by 5yards. 2. Place a cone in the center of the square.

13 Agility Drill - Box Drill Box Drill Method: 1. Use 4 cones to mark out a square approximately 5yards by 5yards. 2. Place a cone in the center of the square. This is your starting position. 3. Give each corner a number and remember it! Have a team mate (or your coach) call numbers at random. 4. Sprint to the corner shouted and return to the middle. 244

14 Agility Drill - Mini Shuttle Mini Shuttle Method: 1. Place 2 cones 20 yards apart. Place a cone in the middle 3 yards to the side. 2. Starting from the middle cone sprint to one end (10 yards), turn and immediately sprint to the other end (20 yards) and then back to the start (10 yards). 3. Turn on a different foot at each cone and try to touch the ground with your hand. 245

15 Agility Drill - Super Shuttle Super Shuttle Method: 1. Set a series of cones out in a cross formation. 2. Run backwards to the center cone, side step to the right cone (or your left if you are performing the drill), side step back to the centre cone still facing the same way. 3. At the center cone turn and sprint forward to the end cone. Now run back to the center cone, side step to the left, side step back to the center, then turn and sprint back to the start. 246

16 Agility Drill - Slalom Slalom Method: 1. Place 10 shuttles in a line 5 yards apart. 2. Weave in and out as fast as possible and walk back to the start. 3. This exercise is often performed much more slowly with a ball. The goal here is to develop speed of leg movement so no ball is used. Use the soccer agility drills above as they are or adapt them to fit your individual or team's needs. 247

Top. Speed Agility & Quickness Cone Drills

Top. Speed Agility & Quickness Cone Drills Top 5 Speed Agility & Quickness Cone Drills Thank You for Your Purchase and Welcome to the Profect Team! We are a small family owned business who really appreciate our amazing customers. Our mission is