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    Training Agiity and CODS S&C Cap 4.2

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    PabloAñon

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    © All Rights Reserved
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    4.2. Training Agility and Change- of-direction Speed (CODS) Jeremy Shepparlf and Wren Wun * QueenslandAcademy of Sport, Australia Schoolof Exercise, Biomedical and Health Sciences, Edith Cowan University , Joondalup, WA, Australia, ° Universityof Ballarat, Vietoria, Australia 4.2.1 FACTORS AFFECTING AGILITY An agility task may be best deseribed 8s rapid, whole-body ‘change of direction or speed in response to a stimulusSheppard and Young, 2006). Many other approaches to def ning agility hhave focused on the physical requirement only, generally ‘whole-body direction change (Fulton, 1992; Rigg and Reilly , 1987 ;Tsiskarsis, Theoharopoulus and Garets, 2003 )-The tunigue distinction between the def nition used by Sheppard and ‘Young (2006) and other previous def nitions is the inelusion of reaction ta stimulus, rather than just change-oF direction speed (CODS), Put simply, agility i an open skill, nd CODS isa closed skill. Closed sills can be precisely pre-planned, ‘whilst open skills involve movements that are composed in response fo circumstances in the environment (stimuli), suchas the movement of a competitor or the bounce of ball Recent research has demonstrated the importance of agility, inclusive af reaction toa sport relevant stimulus, and iss dis tinetness ftom physical qualities such as sprint and CODS. ability in f eld sunning sports (Gabbett, Kelly and Sheppard, 2008 Sheppard etal 2006 )Both Sheppard etal. (2006)and Gabbet, Kelly and Sheppard (2008) have found that players at ‘higher level of their sport were superior in an agility tes that Fequired reaction toa stimulus, but not superior in a task requir ing a planned change of direction. Sheppard etal. (2006)found that performance on the agility test was not highly correlated wit performane onthe sprint test or the planned CODS test, ‘whilst Gabbett Kelly and Sheppard (2008) found a signif eant (p< 0.05) but small moderate (= 0.40 0.51}relationship| between agility and speed and CODS tasks, These results| suggest that agility thal is inclusive of perceptual and decision raking factors (ie, response 1 astm) isa distinct quality from sprint abilities and CODS, However, this isnot say that te physieal factors of sprnt= ing and CODS are not inf ential on agility performance Rather, it should be noted that in well. tained population of athletes, as was the ease with the studies by both Sheppard eral, (2006) and Gabbett, Kelly and Sheppard (2008), itis likely that the performance of the physical qualities of sprinting And CODS are not very different between athletes (i.e. they are ‘generally all well developed), and that iis the integration of these physical qualities with effective perceptual and decision = ‘making abilities that will contribute to higher overal agility performance in elite athletes. Put simply, atthe elit level, most athletes are fast sprinters and fast at changing direction (Baker, 1999; Gabbert, 2002; Gabbett, Georgiefl and Domrow, 2007), buat integrating this with et fective perceptual and decision — ‘making skills is what separates the higher and lower athletes Within elite populations (Abernethy and Russel, 1987; Gabbet, Kelly and Sheppard, 2008; Sheppard eta. . 2006 )For overall agility performance, ef fective development of sprint speed, CODS, and perceptsal and decision-making factors, and the ‘underpinning qualities relat to these, ate al relatively impor= tanto improving performance, 4.2.2. ORGANIZATION OF TRAINING Asnotedby Young, James and Montgomery (2002), agility can be broken down into sub -components comprising physical 4ualities and perceptual and decision-making (cognitive) abili- ties. As such, agility performance is at fected by a diverse collection of qualities. It is « complex sporting sil, and involves many relationships with trainable physical qualities such as leg sitength (Cronin, MeNair and Marshall, 2003; ‘Young, James and Montgomery , 2002), speed, and CODS. (Baker, 1999), as well as cognitive skills (Abernethy and Russell, 1987 ;Abemethy, Wood and Parks, 1999 ;Farow and Abemetiy, 2002), Using the multi-component model of agility outlined by Young, James and Montgomery (2002) it could be viewed that there ate two main sub-components of agility: (1) CODS and Sot and Condon Boga Prine and Fractal Appcaone Narco Candia Reh Neen, an Ravina Nok ‘D011 loon Way & Som Li 364 SECTION 4 PRACTICAL APPLICATIONS -atty wsat_|[ anticipation ‘Teennique Fe ‘rastnent || cosy | steno ] [ Power ] | Resetve pncement || “ctstiaes ||teand posture Stent Figure 4.2.1 Agility components, Adapted from Young, James and Montgomery (2002, p 284) (2) perceptual and decision -making factors. Within these two ‘main components, sub-components exis, as outlined in Figure ‘4.2.1. With this in mind, practitioners can target improvements in agility through training its sub «components, suet as speed, change of direction speed, and pereeptual factors, as well as training sport-relevant agility as whole. The approach the practitioner adopts in improving agility performance should be based on an understanding of the numerous underpinning com- ponents of agility andthe individual athlete. °s performance in these specif ares, in order to create an individual needs analy sis forthe athlete, Subsequently’, the practitioner ean then aim to exploit the athlete's areas of weakness and improve overall agility performance. This would appear to be a fundamentally sound approach, as agility performance appears to be trainable (Sheppard, Barker and Gabbet, 2008), and this tunability can likely be accomplished through improvements in physical factors (Young, McDowell and Searlet, 2001; Young, James and Montgomery, 2002), aswell as perceptal and decision ~ making raining (Abemethy, Wann and Parks, 1998; Abernethy, Wood and Parks, 1999; Farrow and. Abemethy, 2002; Fasrow etal, 1998). ‘As outlined in Chapter 3.2, one of the purposes of speed, change of direction, and agility assessment isto prof le an athletes individual strengths and weaknesses. From this, the practitioner ean highlight which specif areas of weakness to target, as these areas likely present the largest window of adap- tation to improve overall performance, For example, an athlete ‘who is skilled at perceptual skills suchas anticipation and is cfective at decision -making accuracy, but who is of average speed and ability at changing direction, is likely best engaging ina sprint and CODSorientsed programme. On the other hand, a faster athlete, who performs well in tess of sprint and CODS, is likely beter off engaging in perceptual and decision-making taining and reactive agility training (Gabbett, Kelly and ‘Sheppard, 2008; Sheppard, Barker and Gabbett, 2008). As out- Fined in Table 4.21, interpretation ofthe appropriate testing data allows the practitioner to prioritize the agility training of an individual based on their specif © needs 4.2.3 CHANGE-OF-DIRECTION SPEED The primary physical action in most agility tasks is decelerae tion and changing direction. Speed in changing direction is clear determinant of sport performance in feld sports (Keogh, cher and Dalton, — 2003), and tis ability to accelerate, decelerate, and change direction isa foundation component ‘of overall agility performance, In sports such as football codes, athletes perform sprints with rapid deceleration and changes of direction troughout a game (Dawson et al. 1998 Dawson et al, 2004; Keogh, Weber and Dalton, 2003; Reilly etal. 2000) ‘Although speed isa fundamental component of CODS, CODS isa unique quality that requires specif © training Aletes who are fat sprinters are not necessarily fast in chang ing dtcetion, as several studies have observed (Draper and CHAPTER 4.2 TRAINING AGILITY AND CHANGE-OF-DIRECTION SPEED (CODS) 365 “Table 4.2.1 interpretation and rsining prescription forfour payors with feront results onthe restive apy test. Gabbet, Kelly, and Sheppard, 2008 Player Decision Time (ms) Movement Time () Interpretation Prescription "Fast Move 5875 231 Speed and fast decison time Continue to develop change of Fast Thinger™ ‘conirbutes lo above ‘reclon speed and decison average antcpation ski, raking sil Fast Movers 14875 233 Has speed but low decison Needs more deciton-making Slow Thinger” Time convibutes to below ining on (@, reactive agiy average antcpation skis. taining) and off 9, video-based perceptual raining) the Flo Sow Mover 2875 228 Perceplualy sll, but lacks Needs more speedchange of Fast Thier" change of Stecion specs, airection speed training to improve physical attributes. Slow Mover 11250 226 Poor speed and slow [Needs move decision-making anc slove Thinker” ‘decsion tme contributes speedichange of direction speed vraining to mprove physical atibutes and perceptual kil. 1 below average anticpation sil “Fast MoverSlow Thinkers Slow RovesFat Tinker “Slow Meverhw Tikes Lancaster, 1985; Pauole eral , 2000;Sheppard eral. , 2006 ; Tsitskarsis, Theoharopoulus and Garef , 2003) This isnot to suggest that sprit speed and acceleration are not underpinning qualities of COS, as any change of direction involves these components. owever, improving an athlete's speed in chang- ing direction requires specif training beyond that of just sprint teuining. With athletes who are already generally trained in sprint running, additonal sprint training may not yield natice- able improvements in highly specif © CODS tasks (Young, MeDowell and Scarlet, 2001). This highlights the role of per = forming specie change of ditection specd traning tat is rele ‘evant the athletes sport and even position. For example, a volleyball player might undertake training o establishing or improve basic movement patierns in their movement and change of direction atthe net as this relates to blocking duties (Figure 4.2.2), Although during a match this task is performed Jn response to cues from team mates ané the opposition, movement effeieney and basic CODS training are Fundamental and underpinning components ofthis reactive agility task, ‘Acceleration qualities are associated with CODS per = formance (Baker, 1999; Gabbet, Kelly and Sheppard, 2008; Sheppard etal, 2006), and are trainable qualities, even in well trained feld and court -spor athletes (Harrison and Gillian, 2009; Sheppard, Barker and Gabbett, 2008; Sheppard, Gabbet and Borgeaud, 2008; Young, MeDowell and Scarlet, 2001) {As such, acceleration and dessleration taining are typical ‘components of CODS and agility training programmes (Baeetl, 1994 Gambetta, 2007) Acceleration — decclerationequences are trainable qualities (Draper and Lancaster, 1985; Young, McDowell and Scarlet, 2001) that ean infuence CODS and agility performance (Cronin, seed change of drcton speed and good peep sl "ood change of drction ned an blo serge percept kil iow average change of econ speed and good percep Sil son asta change of dein peed and blow average percept il Figure 4.2.2 A volleyball player perfoms closed skill CODS teuning elvan to Blocking dies ‘MeNait and Marshall, 2003; Gabbett, Kelly and Sheppard, 2008). Therefore, taining methods foref fective acceleration land deccleration are worthwhile for the practitioner to ‘understand. ‘CODS performance can generally be viewed as dependent ‘on fast movement (ie, acceleration) with ef fective and rapid deceleration and re-acceleation (towards a different direction). “These abiliis are ikely inf enced by strength and poser ‘qualities, balance and coordination, and technique. As such, i 366 SECTION 4 PRACTICAL APPLICATIONS Figure 4.2.3 The catch positon in weiahlitng movements, providing not only he development of suength and powe qualities, but also fvan esentie strength in ing the load is important to recognize the potential positive impact of improving these qualities that underpin COS performance, and to exploit these quallies to improve overall agility performance 4.2.3.1 Leg-strength qualities and Cops Leg strength and power isan important contibtor to speed in changing direction, The deceleration and push off action of a ‘change of direction involves high forces aplied very rapidly (Besier etal. 2001b), and as such involves high levels of| strength from the athlete. As such, practitioners should xi to develop not only general strength and power qualities ofthe lower body through general strength training, but also weight- lifting (Figure 4.23), as this method of training allows forthe relatively sae development of relevant eccentie stengtqual ties through arresting heavy Toads in the ‘eateh’ movement, ‘Young, James and Montgomery’ (2002) demonstrated tht lower-exiremity muscle imbalances between the left and right leg were related to CODS, Subjects were found to be signif. — cantly slower in changing direction of the weaker lep, when ‘comparisons were made using a unilateral - drop ~jurst for reactive strength. This might be duc to the similar push -off action when comparing a unilateral drop jump (reactive strength ‘movement and that of the dynamic single leg push -off in changing direction while running. This conclusion stands to ‘reason in that the more similar the assessment ofthe strength ualities the more inf ential othe task of interest. AS such, practitioners shoul aim to include unilateral (Single ~ 1a) strength trining? (Figure 4.24) and singleteg reactive stength training? through relevant plyometric tasks such lateral bounds and hops, and overload exercises suchas del changes of direction (Pigure 42.5) and lateral single leg drop jumps (Figure 4.2.6) 4.2.3.2. Technique Running technique has been suggested to play @key role in performance of sprints wih directional changes (Bompa, 1983; Sayers, 2000), In particular, utilizing a forward ie and low centre of gravity (CG) would appear to be essential in optimizing acceleration and deceleration, as well as inereas- ing stability. The stability a forded by a low CG, as opposed ‘othe upright stance and high CG of track _~ and ~d sprinters (Francis, 1997; Mann, 1981), would potentially allow for more rapid changes of direction In order to change direction at higher speeds, athletes must rst decelerate and lower their CG (Sayers, 2000). In other words, Sayers suggested that because sprinting with a high CC (as seen in track -and-feld technique) ‘would require postural adjustments (lowering of the CG and shortening stride lengths) and deceleration prio to changing siretion, athletes in sports that requite frequent changes of direction should rua with a lower CG, ereater forward lean, and perhaps shorter stride lengths compared to competitive sprinters, CHAPTER 4.2 Figure 4.2.4 Singleg squat for unilateral strength development ‘When reviewing the opinions proposed by Sayers (2000), i becomes apparent that there isa greater need for specif city between training for sprinting and taining for speed and agility \with spors that require changes of direction, due tothe apparent biomechanical differences, However, it should be considered tat the taller running posture (asin tack and f eld) can be relevant of eld spor players when the opportunity arises for them to get lo Therefore there may be seope to top speed to train these general principles (i.e. use some rack - and Ad methodology) in team sport players rather thn just accepting hat team esport players should be taught to run iow In fact, there may bea particular need for eldeaport athletes to learn {o transition from running. “in traff to more open space and practise these changes of posture, as well a traning the pos- tural changes in * tansitionsBetiveen acceleration, high-speed running, deceleration, and changing direction Te should also be noted thatthe posture and biomechanics of straight sprinting during the acceleration phase fr wack and - Feld sprinters certainly shates some common thenses withthe suggestions proposed by Sayers (2000) in regards to eld «sport running postures. Speeif cally, pronounced forward lean and low CG are an integral part of acceleration in sprinting for track TRAINING AGILITY AND |ANGE-OF-DIRECTION SPEED (CODS) 367 Figure 4.2.5 Decline change of dreston on a dectns, the athlete steps laterally (downhill and then employs a dynamic ep drive to change dtetion and spn phil and feld (Francis, 1997; Mann, 1981), and these biomechanical considerations are quite similar tof eld sport The obvious ‘exception would be that in track and f eld, sprinters are taught to keep their visual focus low (looking downward) fora portion ofthe acceleration phase, while inf eld sports, visual scanning ofthe playing f eld is continuous. Technique in changing direction from a tun is critical factor of success in performing rapid direction changes Amongst physiea-preparation practitioners, there isa degree of mystique atibuted to technique indirection change, possibly With the perception that there exists an optimal technique However, there is limited research outlining the technique characteristics ofhigher - and lower -performing athletes in changing direction. We propose that there isno single optimal ‘model that is most effective in changing direction, due to dit ferences in individual athlete characteristis, such as strength and power, anthropometry, and the demands ofthe sport and even the position. However a fast change of direction, regard less of the situation, involves rapid deceleration and arresting of force, and acceleration towards the intended direction of ‘movement. When we view CODS in this way , some accepted principles of biomechanics and physiology can be applied to ‘ensure effective technique, To accelerate, we must intially overcome our body's inertia in order to get moving, «performance that is highly dependent 368 SECTION 4 PRACTICAL APPLICATIONS Queensiand Academy of Sport Queensland Government Figure 4.2.6 Lateral single-lee drop jumps the athlete dops of fof box laterally and employs a dynamic single leg dive to explosively step back onto he box ‘on maximal relative strength levels (Baker and Nanee, — 1999, Sheppard, 2003 Sleivert and Taingahue, 2004 Young, MeLean and Ardagna, 1995). The importance of maximal lative strength and power to the start and acceleration phase of the sprint can be understood more cleatly by examining their primary technical characterstes, namely longer time on the ‘round fo develop higher forces (10 avercome greater inertia) ‘with larger amounts of movement through the hip, knee, and ankle (angular displacements} while the leg ison the ground through an extension action. Stronger athletes are also better able o utilize greater forward lean during acceleration, as they are able to apply’ the extensive forces required to complete the ‘pushing action in the acute forward -Iean postion, During acceleration, the f rst step is quite shor, with area: tively long. ground contacime ( GCT Each subsequent step involves a shorter GCT, and in each subsequent stide the stride length becomes longet. Fundamental to this technique is having an acute, postive shin angle when the driving leg contacts the ground, The emphasis of acceleration withthe legs ison back = side mechanies and the pushing action. To achieve this, the arms must provide propulsion and ai in lift and the athlete must uilize the aforementioned forward lean, Beeause the foree applied tothe ground is through the foot, the arm action ean sometimes be under «emphasized, However, the am drive is fundamental to effective application of foree through te legs Figure 4.2.7 Forward lean in acceleration: the lean is a whole-body lean om the fst othe oad particularly during acceleration, and poor arm action will result in nell cient acceleration echnigue In front ofthe bod, te arms provide lift by driving forward and upwards from the shoulder, in synch withthe forward drive ‘ofthe opposite knee, The rearward drive ofthe arm downward ‘and backward assist in the appliction of free against the round, Fundamentally the arms should remain nearly in line it the shoulders, but variations in technique wil of course result when the alete is carrying a ball (e.g. foothall) or an implement (eg. hockey stick). Again, fundamentally, during initial acceleration, there is vey litle shoulder and hip rotation, yet carrying a stick or a ball, of visual scanning demands (i. the athlete i looking in a dif ferent diection than that of theit movement), may inf wenee technique inthis regard ‘When an athlete decelerate from a forward run, the CG is lowered slightly and the athlete's foot~strike must occur ahead of the body - During initial deceleration, the alee is in a rearward-lean positon. Iti important to note tha regardless of whether we are discussing the forward lean in accelerating, or rearward lean in decelerating, the lean must befrom the ground , not from the waist, to be effective (Figure 4.27). In other words, the athlete should not be encouraged to'bend over to accelerate or ‘lean back’ to decelerate, as this wll dott to assist them, Wis the angle ofthe body in these tasks which allows the athlete to produce (acceleration) or aresVabsorb (deceleration) force more elf ciently. Daring deceleration, the athlete absorbs fore, primarily through fexion ofthe ankle, knee, and hip. This action i aided by the rearward body lean, opposite to that of acceleration. The ‘muscles in this action ate essentially decelerating the move! ofthe body ’s mass under a high eeveatre (lengthening action) load, controlling the rate of deceleration to a speed where a change of direction or skill ean effectively be executed. The arms continue to oppose the movements ofthe lower body q CHAPTER 4.2 TRAINING AGILITY AND CHANGE-OF-DIRECTION SPEED (CODS) inthe absorption of foree and providing balance to help control the athlete's movement, coordination, and centre of| In discussing deceleration inthe context of performing a change of direction, there isan immediate need to initiate a propulsive fore soon ater (Le, decelerate and then push-off to change diretion). Simply put, the atlete must reduce force (decelerate) and produce fore (accelerate) in Some manner, such as changing direction, jumping, tackling, etc. Performing this task effectively is vital fr agility performance “The underpinning component of ef fective reduction and then production of free, suchas in decelerating from a sprint prior to changing dircetion, i the utilization of the stretch Tod inherent othe eccentric action, utilized effectively, the stretch load provided by the eecentrie action ean contribute really to the production of fore in the following conceateic (shortening) action of the musele (_stretcl-shortening cycle, SSC). The eecenrie concentric action sequence can provide superior performance output through inereased foree (Doan eral, 2002; Sheppard, Newton and McGuigan, 2007; Sheppard etal, 2008) and velocity (Bobbert, 1990; Bobbert eral, 1987; Sheppard, MeGuigas and Newton, 2008), Considering that SSC funetion is nf enced by the rate, magnitude, and Toul of the stretch, and is dependent on a short delay between the eecenrie action and initiation of tse concentric action (Enoka, 2000), well-developed technique inthe deceleration — acceleration sequences of CODS tasks wil allow the athlete to change direction faster ‘When decelerating and absorbing force through the lower body, the athlete must utilize a range of motion that allows enough lengthening of dhe muscle to reduce force and stimulate the SSC (as the SSC is inf uenced by the magnitude of stretch, However, oo much f exion (coaching cue iso sit down low") places the athlete in a poor position biomechanically to exert concentric force, thereby negating the positive effects ofthe large magnitude of sretch and likely increasing the delay ‘between the eccentric and concentric ations A simple method to reinforce tis eoncept isto atempt countersmovemeat vertical jumps from several diferent depths. Attempt a vertical jump with the instructions to perform a very shallow dip motion, an extremely deep motion and then fnally ‘rom a depth that you fel wil lit the greatest jump height In most athletes, the depth used to achieve their greatest jump height wil be an intermediate dip distance somewhere between very shallow (minimizing museloength changes and maximize ing speed) and extremely deep (maximizing muscle «length changes but reducing speed), as this depth optimizes the ef fee- tive contribution of the SSC whilst initiating tke concentric action from a position where the muscles can effectively produce foree. The same principle is applicable tothe magni- inde off exion ofthe ankles, knees, and hips in decelerating {rom running speeds; the amount off exion needs to optimize the relationship between dissipating the foree whilst optimizing the joint «angle «speaiBirength ofthe muscles. ‘The physical quality involving the absorption (arest) of Torce and subsequent acceleration in deceleration change of direction sequences i ofln referred to as reactive sirenglh 369 (Young, 1995; Young, James and Montgomery , 2002), and ‘raining this quality is related to executing ef ective technique in decelerating end changing direction (Cronin, MeNair and ‘Marshall, 2003; Djevalikian, 1993), indicating the utility of plyometic exercises in developing CODS, The safe execution ‘ofthis skill requires well ~developed strength inthe legs, but also body control and awareness (Gambetta, 2007). Thisis particularly important when we consider the importance of ‘open-skill agility in many sports (Gabbett, Kelly and Sheppard, 2008; Sheppard and Young, 2006; Sheppard ef al. , 2006 jand ‘that during unplanned tasks (i.e. changes of direction in response toa stimulus) the forces that need to be absorbed ‘through the body are much greater than in controlled, planned

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