Professional Documents
Culture Documents
American Football
Benjamin H. Gleason, MSEd,1,2 James B. Kramer, MS,3 and Michael H. Stone, PhD1
Departments of 1Exercise and Sport Science, and 2Athletics, East Tennessee State University, Johnson City,
Tennessee; and 3Department of Athletics, North Dakota State University, Fargo, North Dakota
ABSTRACT be improved by enhancing sport skill position, then fast reactive footwork
level (13,17,20,25,26). Specific training in response to an attacking defender’s
AGILITY AND CHANGE OF DIREC-
methods should be used that may pro- position both before and after contact.
TION TRAINING IS AN UNDER-
vide the best transfer to sport perfor- A linebacker may take a read step or 2
STUDIED TOPIC IN AMERICAN mance (3,13,19,26,27). Evaluating the forward, then decelerate and accelerate
FOOTBALL. A CONSIDERABLE range of demands athletes encounter maximally in another direction to
AMOUNT OF RESEARCH HAS in the sport allows the strength and defend a pass. Velocities at which each
BEEN PERFORMED WITH ATH- conditioning coach and sport coach of these athletes perform game play
LETES COMPETING IN OTHER to design appropriate programs. may vary depending on the position
CONTACT SPORTS. AS SUCH, and the play type, opponents’ and
To date, no training studies have spe-
EVALUATING METHODS THAT teammates’ alignment, skill level, etc.
cifically compared the effectiveness of
HAVE SHOWN TO IMPROVE AGIL- Many similarities also exist between
different agility and change of direc-
ITY IN OTHER SPORTS MAY LEAD
tion (ACOD) programs in American positions. For instance, most linemen
TO NEW METHODS TO ENHANCE football players. Few performance al- begin play from a 3-point stance and
FOOTBALL PERFORMANCE. A terations in ACOD tests have been maximally accelerate into or around an
FRAMEWORK OF THE METHODS observed in studies with this popula- opponent with a low angle of attack.
USED BY A HIGHLY SUCCESSFUL tion at any level. Generally speaking, Backs and linebackers often begin from
NCAA DIVISION-1 FOOTBALL the lack of research-evaluated training a 2-point stance and perform a read or
CHAMPIONSHIP SUBDIVISION programs stems from a lack of stall period before responding to the
TEAM IS INCLUDED AS A MODEL researcher access to these athletes. play (linebacker) or receiving the ball
THAT MAY SHOW PROMISE IN The information within this article on a counter play (running back). Dis-
ENHANCING FOOTBALL PERFOR- has therefore been collected mainly tances covered, velocities, and number
MANCE. from the relevant literature from other of changes of direction (CODs) by the
populations, practical experience with offensive and defensive players on the
American football athletes, print sour- same run play may also be very similar
INTRODUCTION ces that outline common practices in some cases.
gility is the ability to efficiently used with this population, and training
Copyright Ó National Strength and Conditioning Association Strength and Conditioning Journal | www.nsca-scj.com 65
Agility Training for American Football
average T-test performance by 20.2 (27) compared the results of an ACOD reactive) drills at the collegiate level.
seconds. Dos Remedios et al. (5) program to SSG play implemented Precise training volumes are seldom
tested community college football during an in-season period. Training provided in the literature, so compar-
players before and after a season sessions occurred 2 days per week for ing programs implemented at various
and observed a practically significant 7 weeks. Volunteers were high-level universities is difficult.
trend of improvement for the athletes under-18 AFL athletes. Interestingly, Training theory suggests that the high-
on a 27.4 m T-drill (statistically non- the SSG group improved 3.8% in est volumes of high-impact agility
significant mean change of 20.1 sec- a sport-specific reactive test, whereas exercise programming should occur
onds). Gettman et al. (9) reported the ACOD group did not. Only 1 study during specific preparatory and com-
20.87 seconds of improvement in has found 6 weeks of programmed petitive phases of an annual plan (12).
the Cozen’s agility test by NFL ath- ACOD to be more effective than SSGs Training volumes should be higher in
letes after a 14-week preseason con- (2); however, the population was the specific preparatory phase (sum-
ditioning program. Athletes in this untrained; researchers in this study rec- mer conditioning) and decrease
study were likely somewhat detrained ommended a combination approach through the early precompetitive sub-
after a long season, indicating that for athletes. Indeed, combination train-
phase (preseason practice). Lower vol-
around 3 months of training may be ing seems to be the current trend for
umes of sport-specific agility drills
sufficient to observe a return to fitness ACOD training (3,14).
should occur during the main compet-
in elite American football athletes. itive subphase (in-season) to maintain
PLANNING AGILITY TRAINING
Several studies in other contact sports It is common for collegiate strength the skills developed in the previous
have shown interesting results that and conditioning and football coaches training block and transition the
may have relevance to American foot- to conduct programmed ACOD train- emphasis to sport play. In-season
ball. Gabbett and Benton (7) demon- ing as part of a preparatory phase ACOD programming is commonly im-
strated that professional National before spring football and during sum- plemented in the form of COD drills
Rugby League (NRL) players per- mer training (1,14,17). The intent for during position-group practice periods
formed a reactive agility test faster winter ACOD programming is to pre- using bags and other tools (1,14). Many
compared with recreational club play- pare for spring football practice by football coaches include reactive drills
ers. The error rate in the test for pro- developing tolerance to CODs with during spring and in-season sport prac-
fessional players was also lower than some emphasis on sport-specific agil- tice sessions. These drills generally mir-
the recreational players. Green et al. ity, along with developing tolerance to ror sport position-specific movements
(11) found starters had slightly faster repeated short sprints. ACOD drills are and provide further emphasis on agility
458 change of direction times than non- often used in a winter conditioning ses- development and maintenance during
starters in a group of semiprofessional sion as part of a “county fair” circuit, sport practice periods. During the off-
rugby union (RU) players. Carlon et al. where groups of athletes will rotate season, small volumes of lower inten-
(4) observed that elite Australian between coaches who supervise vari- sity ACOD drills may be easily
Football League (AFL) players dis- ous drills using bags, cones, etc. integrated into weight room warm-
played slightly faster and considerably (1,14). Due to NCAA regulations re- ups, etc. with the use of agility ladders,
more accurate defensive skills in stricting the use of balls, etc., sport- lines, etc. This type of ACOD training
a sport-specific video simulation than specific cognitive agility is difficult to may be appropriate for the rest of the
advanced junior players. It is possible address until team practices begin in training year in beginner through
that cognitive skills (perceptual and fall (18). However, some cognitive advanced athletes to maintain coordi-
decision making) of these athletes training transfer may be possible with nation on basic footwork and tissue
may simply be improved over time reactive ACOD drills implemented by stiffness, while the training emphasis
with sport training and adaptation to strength and conditioning coaches as is focused on the development of other
a faster-paced game. part of on-field conditioning programs skills such as strength.
Evidence indicates that the develop- (15,16). Further research should ev- The success of an agility development
ment level of the athletes is very aluate the effectiveness of common program may depend on the appro-
closely related to performance on ACOD programming within this priate level of complexity of drills
sport-specific reactive drills. Superior population. used and the use of progression from
tackling skills have also been observed Collegiate strength and conditioning simple to complex drills (10,15). Sim-
in professional NRL players compared coaches have historically imple- ply put, skill development is the most
with club players (8). Sport-specific mented programmed ACOD sessions important aspect of this type of train-
agility skills may potentially be one or more times per week during ing. For new drills, the pace should be
improved with inclusion of small- summer workouts (1,14). Program- limited to allow the athlete to learn
sided games (SSGs) (13). In another ming typically includes a combination the drill. Speed of movement should
relevant study, Young and Rogers of closed and open (COD and be increased once the athlete is
competent at the drill to aid in estab- An in-depth discussion of learning the motor pattern is established.
lishing the skill with proper form at styles is beyond the scope of this arti- Emphasis on optimal body lean should
a high intensity (23). The practical cle; however, because learning styles be made in and out of turns to enable
intent for ACOD training is that the vary among athletes, a variety of ap- proper form and maximal performance
desired skill may be properly executed proaches could be undertaken to (19,24,25).
under high-stress situations in a game ensure an effective delivery—this could
to maximize performance and reduce be an effective strategy for group set- PRACTICAL PROGRAMMING
the risk of injury. Implementing open tings (16). Coaches should focus on Some coordination benefits may
drills without the use of markers or important aspects of the skill and avoid occur for beginners through the use
reactive drills may be an appropriate over-coaching agility movements. Stra- of agility ladders, etc. (2); however,
progression for advanced athletes tegic use of external cues may be more greatly improving agility for advanced
(13,16,19). effective to ensure athletes perform the athletes may require sport-specific
skills at an appropriate pace (21). For drills because of the cognitive aspects
COACHING AGILITY DRILLS instance, cueing athletes to “push the of agility (26). Sport-specific perfor-
One practitioner has suggested that ground away” or “finish through the mance improvement may be best
the most effective coaching approach line,” etc., may be a more effective developed through the use of SSGs,
may vary according to skill level of the coaching tool than having the athlete evasion drills, and sport skills practice
athlete and the novelty of the drill (16). focus on an individual body part once (26). To reduce risk of injury, we
Table 2
Speed, agility, and conditioning framework (July)
would recommend coaches provide on-field ACOD drills performed during to situations where an athlete’s health
considerable time and patience for summer conditioning sessions are also could be in danger (striking, fighting,
high school athletes to learn proper yet to be evaluated by research. Appro- wrestling, etc.).
movement mechanics before pro- priate ranges of volume, intensity of It is highly recommended that sport
gressing to advanced sport-specific drills, etc., may then be assessed. coaches assess sport skill acquisition
drills. Because practice methods are Some programs have attempted to related to the skill development tools
restricted by regulations established develop sport-similar skill sessions used in training. This will allow the
by governing authorities such as the (sumo, etc.) for linemen in offseason coach to avoid the use of program-
NCAA (18), it may be difficult for col- training that are aimed to enhance ming that has questionable transfer to
legiate coaches to implement an ideal footwork and balance (22). Coaches sport performance (e.g., the use of
plan for sport skill development. should be cautious and highly selective speed bags for wide receivers).
Current practices of collegiate coaches about the inclusion of combative drills, Coaches should also avoid excessive
are supported primarily by anecdotal as the health of the athlete is of primary volumes of training beyond those that
evidence—for instance, performance concern in physical conditioning drills. are shown to further enhance sport
improvement comparisons of any pop- Such drills should be modified to skills. Excessive volumes can produce
ular “county fair” circuit methods ensure athletes implement techniques fatigue that may reduce the overall
found in winter conditioning sessions that are included in sport play. Coaches quality of the training session, residual
do not exist in the literature. Common must not allow combatives to escalate fatigue that may reduce the quality of
Table 3
Sample football annual plan