Professional Documents
Culture Documents
by Bill Foran
and Robin Pound D.1
Agility
Bill Foran is project coordinator for the book quickness and balance. Basketball agility
and is cofounder of the National Basketball requires you to move rapidly and under
Conditioning Coaches Association. He has control. You must train other compo- D.2
been the strength and conditioning coach for nents-flexibility, strength, speed, power,
the Miami Heat since 1989. Before working and balance- because these compo-
for the Heat, Foran was the head strength and nents contribute to improve agility.
conditioning coach at Washington State
University (1981-1985) and the University of YEARLYTRAINING SCHEDULE
Miami (1985-1989). Agility training should play a major role in a
yearly conditioning program.
Robin Pound is associate coordinator for the Off-season: During the off-season, players
book and is cofounder of the National should make their greatest gains because
Basketball Conditioning Coaches they have more time to train. The off-sea- D.3
Association. He was the strength and condi- son is the time to learn new drills and
tioning coach for the Phoenix Suns from 1991 develop proper technique for all drills.
to 2003 and the WNBA's Phoenix Mercury Entire workouts can be devoted to agility
from 1997 to 2003. Pound was an assistant training. Agility training should be done 2
strength and conditioning coach for the or 3 days a week.
University of Oregon from 1979 to 1985 and the Preseason: Agility training continues, but
head strength and conditioning coach at the the workouts are shorter and the work
University of California at Berkeley from 1985 gets sharper. Agility workouts should be
to 1991. once or twice a week, depending on the
needs of individual players.
DEVELOPING AGILITY In-season: Agility training is limited to a
To improve agility, you must perform quality few drills that may be done as part of the
repetitions of a variety of agility drills that daily dynamic warm-up. Players who do
mimic the movements required during the not play many minutes can continue agili-
game. Agility drills train the body to react ty training throughout the season. The
more quickly and under control. By perform- amount depends on the needs of individ-
ing drills repeatedly in a practice setting, you ual players.
become better when the skill is needed during
the game. Just as shooting jump shots and GUIDELINES FOR AGILITY
free-throws will help you become a better Agilty training requires proper footwear
shooter, practicing agility, thereby making you (basketball shoes) for agility drills. Drills
a better, more efficient all-around player. should be done on a nonslip surface, such
By practicing agility movements, you will as a clean gym floor.
learn to cut down on the wasted motions that Perform drills at slow speeds first, begin- D.4
cause fatigue faster. And by learning to do the ning with a proper technique and foot-
drills correctly and under control, you will work. When you can perform repetitions
learn to move more efficiently. succesfully and under control, you can you are ready to move in any direction and
Because of individual physical differences, increase speed. For every agility drill, start can hold this position if bumped from any
agility movements and technique are in the ready position: feet shoulder-width angle. This ready position is the most effi-
described only in general terms. Players apart; ankles, knees and hips flexed in a cient position for moving and reacting.
move through a number of horizontal and ver- quarter-squat position; head and shoul- Agilty drills should be short in duration
tical planes and must perform a variety of ders slightly forward with hips and ankles (anaerobic), approximately 20 to seconds.
unpredictable movements rapidly. Agility in a straight line. Keep knees and hips Each workout should include a variety of
involves acceleration, deceleration, and flexed and your center of gravity over the drills that involve multiple changes of
change of direction while moving at a fast feet. direction as well as sprints, backpedals,
speed and under control. The development of The body cannot move quickly when it is shuffles, hops, skips, turns, rotations and
these components involves speed, power, standing straight up. From this position, jumps. Workouts should start with a good