The Change of Direction / Agility Continuum A PRACTICAL - - PowerPoint PPT Presentation

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The Change of Direction / Agility Continuum A PRACTICAL - - PowerPoint PPT Presentation

Oct 14, 2022 268 likes •677 views

The Change of Direction / Agility Continuum A PRACTICAL APPLICATION FOR LARGE GROUP/ TEAM TRAINING Dustin Wolf MS, CSCS, RSCC*d Wesleyan School Peachtree Corners GA BACKGROUND Education B.S. - Athletic Training (Carson Newman

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The Change of Direction / Agility Continuum

A PRACTICAL

APPLICATION FOR LARGE

GROUP/ TEAM TRAINING

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Dustin Wolf MS, CSCS, RSCC*d Wesleyan School Peachtree Corners GA

BACKGROUND

  • Education
  • B.S. - Athletic Training (Carson

Newman College)

  • M.S. – Exercise Science (University of

Tennessee Knoxville)

  • 14 years private sector
  • Performance Training Inc.
  • 7 season Professional
  • WNBA Atlanta Dream
  • 1 season International
  • KBL Seoul Korea (Samsung Thunders)
  • 13 years High School (Wesleyan

School)

  • 12 years of Marriage
  • 2 beautiful children (2 & 4)
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Change of Direction

“a rapid whole-body movement with change of velocity or direction that is pre-planned.”

sheppard and Young (2006)

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AGILITITY

“A rapid whole-body movement with change of velocity or direction in response to a

  • stimulus. This definition

respects the cognitive components of visual scanning an decision making that contribute to agility performance in sport”

sheppard and young (2006)

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AGILITY

Visual Scanning Pattern Recognition Anticipation Knowledge of Situation Perceptual & Decision Making Technique Reactive Strength R-L Muscle Imbalance Change of Direction Speed Linear Speed Anthropometry Leg Muscle Qualities Concentric Strength & Power

Sheppard and Young (2006).

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AGILITY

Technique Reactive Strength R-L Muscle Imbalance

Change of Direction Speed

Linear Speed Anthropometry Leg Muscle Qualities Concentric Strength & Power

Sheppard and Young (2006).

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AGILITY

Anticipation Visual Scanning

Perceptual & Decision Making

Knowledge of Situation Pattern Recognition

Sheppard and Young (2006).

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Agility Classification

  • Simple: No spatial or temporal uncertain
  • Pre-planned drill or routine (5-10-5)
  • Temporal:

Temporal uncertainty, but movement is preplanned (spatial confidence)

  • The start of a 100m. Stimulus is the starting
  • pistol. Distance and direction is certain.
  • Spatial: Spatial uncertainty, but timing of

movement is pre planned (temporal confidence)

  • A serve receive in volleyball or tennis. Umpire

give a signal but no certainty where the sever will go.

  • Universal:

Spatial and temporal uncertainty

  • Most multi-directional sports (games)
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1x20 yds 1x10 yds 1x10 yds 1X10 yds 1x10 yds 1x10 yds 1x10 yds 1x10 yds 1X10 yds 2x20 yds 1x20 1x20 yds 1x10 yds x2 1x10 yds x2 1X10 yds x2 1x10 yds x2 1x10 yds x2 1x10 yds 1x10 yds 1X10 yds 2x20 yds 1x20 Rock-Paper-Sissors Red-Blue-1-2 Feet never come inside hips

  • n the shuffle.

Ladder Drills SESSION CHANGE OF DIRECTION Quick Foot Line Drill (forward) Quick Foot Line Drill Sprint CTB Backpedal CTB Quick skips Run Throughs Complete the Square Outside X-drill/Inside X-drill Z-Drill Triangle Figure 8 L-Drill /5-10-5 Sprint 2 Backpedal Backpedal 2 Sprint Sprint 2 Shuffle Backpedal 2 Shuffle Crossover Sprint CTB F 10-5-10 (90°) Sharp angle Sight cones off hip Outside foot plant (toe in) F 10-1-10 (180°) B 10-1-10 (0°) B 10-5-15 (45°) B 10-5-10 (90°) DYNAMIC WARM-UP Mobility Movement Efficiency AGILITY MOVEMENT BASED GAMES Change of Direction QUAD STRETCH KNEE HUG FWD/BK JOG Deceleration Technique Power Cuts Crossover Sprint 2 Shuffle BUTTKICKS PERFORMANCE TIPS PERFORMANCE TIPS PERFORMANCE TIPS CRADLE A-SKIP C-SKIP F 10-5-10 (135°) Slight toe inward Toe in on plant (set up angle) Don't lunge at cones don't anticipate react HIGH LOW LUNGE Snap down into athletic stance Stay low/Chest over ball of footSharp angles stay tight to cones STAY IN ATHLETIC STANCE Never turn back on coach Keep chest over balls of feet Keep arms driving Get all the way to the cone CARRIOCA Train depth perception Feet never come inside hips don't follow teamates react BACKWARD STRIDE Mobility Movement Efficiency Speed Cuts Change of Direction Drill AGILITY DRILL Number Reaction Hexagon Drill (Visual Reaction) x3 x3 SESSION CHANGE OF DIRECTION PERFORMANCE TIPS PERFORMANCE TIPS PERFORMANCE TIPS Sight cone in periphery winner retreats HIGH KNEE RUNS Entire ball of foot must cross line DYNAMIC WARM-UP QUAD STRETCH 1 out - 2 in BUTTKICKS PERFORMANCE TIPS PERFORMANCE TIPS PERFORMANCE TIPS PERFORMANCE TIPS MOVEMENT BASED GAMES FWD/BK JOG Cutting Technique Zig-Zag Drill Cat & Mouse x2 ea. Speed Tag KNEE HUG A-SKIP CRADLE Backward Zig-Zag Reaction Ball x2 ea. C-SKIP 1 in - 3 out Forward skips CARRIOCA Tall posture-cycle over ankle Pivot&push off one motion Set-up change w/ proper plant Sight angle - Set angle-Accelerate Don't anticipate REACT Sprint back to team PERFORMANCE TIPS PERFORMANCE TIPS HIGH LOW LUNGE Tall posture-cycle over knee Chest over inside foot Punch the ground stay low- chest over balls of feet Go around cones Keep moving BACKWARD STRIDE jab plant outside shoulder Punch the ground Keep inside shoulder open Don't colapse Stay Strong in your posture F 5-5-15 (15°) F 5-5-10 (30°) F 5-5-5 (45°) B 5-5-5 (135°) B 5-5-10 (150°) B 5-5-15 (165°) Edges & Angles Cross Over CTB Cross Over Sprint Weave Drill HIGH KNEE RUNS Cycle over ankle-pop ground Power over quickness Keep sharp angles Toe in plant foot. stay in designated area spread out

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Guyer Grid (Kyle Keese)

5 10 15 20 25 5 10 15 20 25 30 35

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Sprint-2-Shuffle / Backpedal-2-Shuffle

5 10 15 20 25 5 10

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Crossover Sprint-2-Shuffle

5 10 15 20 25 5 10

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POWER CUTS

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Forward Power Cut (90 )

5 10 15 20 25 5 10

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Forward Power Cut (135 )

5 10 15 20 25 5 10

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Forward Power Cut (180 )

5 10 15 20 25 5 10

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Backward Power Cut (0 )

5 10 15 20 25 5 10

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Backward Power Cut (45 )

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Backward Power Cut (90 )

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Complete the Square (90 )

5 10 15 20 25 5 10 Sprint-2-Shuffle /Backpedal-2-Shuffle

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Inside X-Drill (45 )

5 10 15 20 25 5 10 Sprint-2-Shuffle (45)

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Outside X-Drill (135 )

5 10 15 20 25 5 10 Sprint-2-Crossover Sprint

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Triangle Drill

5 10 15 20 5 10 Sprint-Shuffle-Lateral Run

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Figure 8 Drill

5 10 15 20 5 10 Sprint Inside-Outside (180)

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5-10-5

5 10 15 20 5 10 15

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L-Drill

5 10 15 20 5 10

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SPEED CUTS

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Weave Drill

5 10 15 20 25 5 10

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Forward Speed Cut (15 )

5 10 15 20 25 5 10

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Forward Speed Cut (30 )

5 10 15 20 25 5 10

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Forward Speed Cut (45 )

5 10 15 20 25 5 10

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Backward Speed Cut (135 )

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Backward Speed Cut (150 )

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Backward Speed Cut (165 )

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Zig-Zag Drill (5yd)

5 10 15 20 25 5 10 15 20

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Zig-Zag Drill (10yd)

5 10 15 20 25 5 10 15 20 25

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Cat & Mouse

start 10 15 20 start 5 10 15 20 25 30 35 start start

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Dustin Wolf MS, CSCS, RSCC*d Wesleyan School Peachtree Corners GA dwolf@wesleyanschool.org 770-883-7750

  • C
  • Education
  • B.S. - Athletic Training (Carson Newman College)
  • M.S. – Exercise Science (University of Tennessee Knoxville)
  • 14 years private sector
  • Performance Training Inc.
  • 7 season Professional
  • WNBA Atlanta Dream
  • 1 season International
  • KBL Seoul Korea (Samsung Thunders)
  • 13 years High School (Wesleyan School)
  • 12 years of Marriage
  • 2 beautiful children (2 & 4)