Agility USA Hockey 1998

Transcription

1 Agility USA Hockey 1998 Agility drills are drills that emphasize the ability to rapidly and efficiently change direction while controlling your body s center of gravity. They will put you in control of your body - rather than having your body be in control of you. There are three general types of agility drills: Ladder Drills Dot Drills Cone Drills Agility Program Work on your agility 2-3 times per week for minutes. Select any one of the three different types of agility drills for a given days workout. It is not necessary to perform each different type. When choosing the type of drill or the specific drills, select the ones you are most comfortable with and which seem to have the greatest positive effect. Do not pick the ones that require the least amount of effort, pick the ones that challenge you. Get something out of your workout. Ladder Drills Start with One-In and progress to 2 Count with Hip Rotation. Select and perform a couple of drills from each category, making sure to run the variations as well (starting going right and left, alternate lead foot, perform backwards ) Do not perform Plyometric Ladder Drills on the same day that you are performing other Plyometric exercises or as warm-ups on game days. One-In Quick Run 1 In 2 Count Quick Run 2 In Lateral 2 In Scissors Over/Back Over/Back Cross Ali Shuffle Stack Out Hopscotch Both In Hopscotch Single In 2 Becomes 1 3 Count Waltz, In-In-Out Cross in Front Cross Behind 4 Count In-In, Out-Out In-In, Out-Out (Lateral) In Out In (Lateral) Out (Lateral) Single Leg Step Over 2 Count with Hip Rotation Turn Out Turn Out (Lateral) Hip Switch Hip Switch (Lateral) Lateral Crossover Carioca 180 s Snake Plyometrics Speed Hops Ankle Bounce Ankle Bounce (Lateral) Split Jumps Slalom Slalom (Lateral) Giant Slalom Giant Slalom (Lateral) Mini-Giant Slalom Mini-Giant Slalom (Lat) Single Leg Slalom Single Leg Slalom (Lat) Skater Hop s Shuffle Wide & Stick Shuffle Quick

2 Shuffle Quick & Stick Dot Drills Do not perform Plyometric Dot Drills on the same day that you are performing other Plyometric exercises or as warm-ups on game days. Figure 8 2 feet Hourglass (Slalom) M, 2 ft Top 3, 2 ft 4 Corners, 2 ft Out In Out, 2 ft in middle (Plyo) Out In Out, 1 ft in middle (Plyo) Cone Drills 4 Cone Drills: 4 Cone: Carioca 4 Cone: Shuffle 4 Cone: Sprint/Sprint/Shuffle/Backpedal 4 Cone: Backpedal/Carioca/Sprint/Sprint Small 4 Cone 4 Cone: Backpedal Cross 4 Cone: Inside Outside Figure 8 3 Cone Drills: 3 Cone: Straight Sprints 3 Cone: Inside Curl, Single Cone: Inside Curl, Triple Cone: Inside Curl into Triangle 3 Cone: Outside Curl, Triple 1-2 T Drills: T Drill: Shuffle/Shuffle/Shuffle T Drill: Shuffle/Carioca/Sprint T Drill: Shuffle/Sprint/Shuffle Zig-Zag Drills: Sprint/Shuffle/Backpedal/Shuffle Shuffle/Sprint Sprint/Shuffle Step Diagonal Shuffle W Drills Other Drills: Figure 8 Drill Wheel Agility Drill I Drill Y Drill Shuttle Runs: PRO Agility 30 Yard Shuttle 40 Yard Shuttle 60 Yard Shuttle 10 x 20 Seconds

3 Ladder Drill Instructions Specifically, Ladder Drills will work on foot quickness, changes of directions, body awareness and control. Tips and Things to Remember: (MF Athletic) Begin with a proper warm up and flexibility program. Relax! You ll move with greater precision and balance if you avoid tensing your muscles. Always see if you can relate the elements of any drill to the movements you make in competition. Often drill movements are identical to competition movements with only the added challenge of placing your feet precisely in and out of the ladder. Go as fast as you can: Not as fast as you can t. Don t sabotage yourself by attempting to make your feet go faster than they are able to correctly negotiate all the rungs of the ladder. Remember: You want to develop quickness and control. Learn quickly, by first practicing slowly. Get a rhythm, then try to pick up your tempo. 1. Get the drill right 2. Get the drill right going slow 3. Get the drill right going fast Allow for proper rest between drills. Do not perform to fatigue. If you are struggling with a particular drill, count the rhythm out loud (either with numbers, or work cues ( In, Out, Cross etc.)) until the movement begins to flow. Use your arms! (Try sprinting with your hands clasped behind your back. You will go much slower than you are able to run with your arms moving with you. The same holds true for movements on the ladder.) See if you can t generate more speed by employing your arms as an additional balance and powerproducing force. You can use many drills to increase explosive power simply by amplifying your last step away from the ladder. This turns the drills into functional plyometric training for sport. Alternate the foot you start with, so you are not always leading with your dominant foot. Focus on learning one or two drills per training session until you have developed a good base of exercise options. Don t be afraid to fail! All of these drills can be learned quickly if you don t quit on them!

4 Ladder Drill Diagrams One-In Agility Quick Run 1 In - Start with opposite feet 2 Count Quick Run 2 In upper body: arm swing and good posture - Start with opposite feet - High knees - Quick Feet L5 R6 Scissors both feet move at same time hips square - Start going to Right and Left - Face towards Ladder, Face away from Ladder Over/Back Over Back - Starting from Left and Right Over/Back Cross Over Back - Starting from Left and Right - Face towards ladder, Face away from ladder

5 Ali Shuffle - Start going to Right and Left - Face towards Ladder, Face away from Ladder Stack Out Stack-Out-Stack-Out or Out-Scissors-Out-Scissors both feet move at same time L5 L8 R8 R6 R7 Hopscotch Both In Out-Both In-Out-Both In - Single foot In (alternating feet in) L5 R6 2 Becomes 1 2 In-1 Out-2 In-1 Out L9 R7 L5 R8

6 3 Count Waltz, In-In-Out In In Out - Forwards and Backwards (for backwards, slightly rotate hips) L8R7 Cross in Front Over-Out-Out use slight hip turn left over right, right behind left right over left, left behind right - Forwards and Backwards L5 R6 L9 R8 Cross Behind Behind-Out-Out use slight hip turn left behind right, right over left right behind left, left over right - Forwards and Backwards L5 R6 L9 R8

7 4 Count In-In, Out-Out - Start with opposite feet L9 0 L5 R6 R In In In In outside foot stays in straight line L8 R Out Out Out Out inside foot stays in straight line L8 R7 Single Leg Step Over Over-Over-Out-Up - Each leg R8 R6 L9 L5

8 2 Count Drills with Hip Rotation Turn Out Turn-Out-Turn-Out feet will point in opposite direction on each turn more hip rotation is better L5 R6 Turn Out (Lateral) Turn-Out-Turn-Out feet will point in opposite direction on each turn more hip rotation is better - Start going to Right and Left R6 L8 R8 L5 R7 L9 Hip Switch foot in ladder slightly ahead of foot outside ladder L5 Lateral Crossover *Same foot crosses over each time - Start going to Right (Crossing Left over Right) and to Left (Crossing Right over Left)

9 Carioca alternate left behind, left in front cross in front, cross behind - Start going to Right (Crossing Left over Right) and to Left (Crossing Right over Left) L5 R6 180 s L5 R6 Snake Both feet move at same time Right foot Out then In, Left foot Out then In etc. L8 R8 R6 R7 L5 Plyo Drills Speed Hops (plyo) Ankle Bounce push off on toes-curl toes up hop through ladder L9 L8R8 R7 R6 L5

10 Split Jumps - Forwards and Backwards (for bkwds slightly rotate hips so outside foot slightly leads inside foot) Slalom L9 R7 L5 L8 R8 R6 Giant Slalom R7 L8R8 R6 L9 L5 Mini-Giant Slalom Similar to Giant Slalom only hitting every square L5

11 Single Leg Slalom - Right Leg and Left Leg L9 L5 L8 Skater Hop s Shuffle Wide & Stick In-In-Out Out is wide and hold Out (Stick) before return 2 01 L8R7 Shuffle Quick In-In-Out not as wide and don t hold Out (Stick) - Stick one side only (Ex. Left Side always quick, Right Side stick) 2 01 L8R7