(Sport Performance Series) National Strength & Conditioning Association (U.S.) - Dawes, Jay - Developing Agility and Quickness-Human Kinetics (2019)

D E V E L O PI N G
A GI LI T Y A N D
Q UI C K N E S S
S E C O N D E DI TI O N
N ati o n al Str e n gt h a n d C o n diti o ni n g A s s o ci ati o n
J a y D a w es
E DI T O R
Li b r a r y of C o n g r ess C at al o gi n g-i n- P u bli c ati o n D at a
N a m es: D a w es, J a y. | N ati o n al Str e n gt h & C o n diti o ni n g Ass o ci ati o n ( U. S.)

Titl e: D e v el o pi n g a gilit y a n d q ui c k n ess / N ati o n al Str e n gt h a n d C o n diti o ni n g
Ass o ci ati o n, J a y D a w es, e dit or.
D es cri pti o n: S e c o n d E diti o n. | C h a m p ai g n, Illi n ois : H u m a n Ki n eti cs, [ 2 0 1 9] |
S eri es: S p ort p erf or m a n c e s eri es | I n cl u d es bi bli o gr a p hi c al r ef er e n c es a n d
i n d e x.
I d e nti fi ers: L C C N 2 0 1 8 0 3 5 0 9 6 ( pri nt) | L C C N 2 0 1 8 0 5 3 3 2 3 ( e b o o k) | I S B N
9 7 8 1 4 9 2 5 8 6 9 1 3 ( e p u b) | I S B N 9 7 8 1 4 9 2 5 6 9 5 2 7 ( P D F) | I S B N 9 7 8 1 4 9 2 5 6 9 5 1 0
( pri nt)
S u bj e cts: L C S H: S p orts s ci e n c es. | S p orts-- P h ysi ol o gi c al as p e cts. | M ot or
a bilit y. | M ot or l e ar ni n g.
Cl assi fi c ati o n: L C C G V 5 5 8 ( e b o o k) | L C C G V 5 5 8 . D 4 5 2 0 1 8 ( pri nt) | D D C
6 1 3. 7 1-- d c 2 3
L C r e c or d a v ail a bl e at htt ps://l c c n.l o c. g o v/ 2 0 1 8 0 3 5 0 9 6
I S B N: 9 7 8- 1- 4 9 2 5- 6 9 5 1- 0 ( pri nt)
C o p yri g ht © 2 0 1 9, 2 0 1 2 b y N ati o n al Str e n gt h a n d C o n diti o ni n g Ass o ci ati o n
All ri g hts r es er v e d. E x c e pt f or us e i n a r e vi e w, t h e r e pr o d u cti o n or utili z ati o n of t his w or k i n
a n y f or m or b y a n y el e ctr o ni c, m e c h a ni c al, or ot h er m e a ns, n o w k n o w n or h er e aft er i n v e nt e d,
i n cl u di n g x er o gr a p h y, p h ot o c o p yi n g, a n d r e c or di n g, a n d i n a n y i nf or m ati o n st or a g e a n d r etri e v al
s yst e m, is f or bi d d e n wit h o ut t h e writt e n p er missi o n of t h e p u blis h er.
T h e w e b a d dr ess es cit e d i n t his t e xt w er e c urr e nt as of O ct o b er 2 0 1 8, u nl ess ot h er wis e n ot e d.
S e ni o r A c q uisiti o ns E dit o r: R o g er W. E arl e; M a n a gi n g E dit o rs: J uli e M ar x G o o dr e a u,
A n n a L a n S e a m a n, a n d D o mi ni q u e J. M o or e; C o p y e dit o r: R o d eli n d e Al br e c ht; P r o of r e a d e r:
Lis a Hi m es ; I n d e x e r: M a y H ass o; P e r missi o ns M a n a g e r: M art h a G ull o; S e ni o r G r a p hi c
D esi g n e r: N a n c y R as m us; C o v e r D esi g n e r: K eri E v a ns; C o v e r D esi g n Ass o ci at e: S us a n
R ot h er m el All e n; P h ot o g r a p h ( c o v e r): J o e R o b bi ns/ G ett y I m a g es; P h ot o g r a p hs (i nt e ri o r): ©
H u m a n Ki n eti cs, u nl ess ot h er wis e n ot e d. P h ot os i n c h a pt er 3 o n p a g es 5 1, 5 2, 5 5, 5 6, 5 8, 6 0, 6 1,
6 2, 6 3, a n d 6 5 c o urt es y of J a y D a w es; P h ot o Ass et M a n a g e r: L a ur a Fit c h; P h ot o P r o d u cti o n
C o o r di n at o r: A m y M. R os e; P h ot o P r o d u cti o n M a n a g e r: J as o n All e n; S e ni o r A rt M a n a g e r:
K ell y H e n dr e n; Ill ust r ati o ns: © H u m a n Ki n eti cs, u nl ess ot h er wis e n ot e d; P ri nt e r: S h eri d a n
B o o ks
We t h a n k Ur b a n a Hi g h S c h o ol i n Ur b a n a, Illi n ois, a n d t h e M ettl er C e nt er i n C h a m p ai g n, Illi-
n ois, f or assist a n c e i n pr o vi di n g t h e l o c ati o ns f or t h e p h ot o s h o ot f or t his b o o k.
H u m a n Ki n eti cs b o o ks ar e a v ail a bl e at s p e ci al dis c o u nts f or b ul k p ur c h as e. S p e ci al e diti o ns or
b o o k e x c er pts c a n als o b e cr e at e d t o s p e ci fi c ati o n. F or d et ails, c o nt a ct t h e S p e ci al S al es M a n -
a g er at H u m a n Ki n eti cs.
Pri nt e d i n t h e U nit e d St at es of A m eri c a 10 9 8 7 6 5 4 3 2 1
T h e p a p er i n t his b o o k is c erti fi e d u n d er a s ust ai n a bl e f or estr y pr o gr a m.
H u m a n Ki n eti cs
P . O. B o x 5 0 7 6
C h a m p ai g n, I L 6 1 8 2 5- 5 0 7 6
We bsit e: w w w. H u m a n Ki n eti cs. c o m
I n t h e U nit e d St at es, e m ail i nf o @ h k us a. c o m or c all 8 0 0- 7 4 7- 4 4 5 7.
I n C a n a d a, e m ail i nf o @ h k c a n a d a. c o m.
I n t h e U nit e d Ki n g d o m/ E ur o p e, e m ail h k @ h k e ur o p e. c o m.
F or i nf or m ati o n a b o ut H u m a n Ki n eti cs’ c o v er a g e i n ot h er ar e as of t h e w orl d,
pl e as e visit o ur w e bsit e: w w w. H u m a n Ki n eti cs. c o m
E7354
D E V E L O PI N G
A GI LI T Y A N D
Q UI C K N E S S
S E C O N D E DI TI O N
C o nt e nts
I ntr o d u cti o n vii
K e y t o Di a gr a ms xi
1 D e v el o pi n g C h a n g e of Dir e cti o n S p e e d . . . . . 1
2 F a ct ors D et er mi ni n g Q ui c k n ess . . . . . . . . . . 2 9
3 W ar m- U p M et h o ds a n d T e c h ni q u es
f or A gilit y Tr ai ni n g. . . . . . . . . . . . . . . . . . . . . 4 5
4 A g e a n d S e x C o nsi d er ati o ns . . . . . . . . . . . . . 6 7
5 T esti n g, Ass ess m e nt, a n d M o nit ori n g

of A gilit y a n d Q ui c k n ess . . . . . . . . . . . . . . . . 7 7
6 C h a n g e of Dir e cti o n S p e e d Drills . . . . . . . . . 9 9
7 Q ui c k n ess Drills . . . . . . . . . . . . . . . . . . . . . . 1 3 3
iv
8 A gilit y a n d Q ui c k n ess Pr o gr a m D esi g n . . . 1 5 3
9 S p or t- S p e cifi c A gilit y a n d
Q ui c k n ess Tr ai ni n g . . . . . . . . . . . . . . . . . . . . 1 6 3
B as e b all a n d S oft b all 1 6 5
B as k et b all 1 7 2
C o m b at S p orts 1 7 9
Cri c k et 1 8 2
Fi el d H o c k e y 1 8 9
F o ot b all ( A m eri c a n or Gri dir o n) 194
Ic e H oc k e y 1 9 8
L a cr oss e 2 0 1
N et b all 2 0 3
R u g by 211
S o c c er 2 1 7
T e n nis 2 2 3
V oll e y b all 2 2 5
Wr estli n g 227
R ef er e n c es 231
I n dex 259
A b o ut t h e N S C A 265
A b o ut t h e E dit or 267
A b o ut t h e C o ntri b ut ors 269

C o ntri b ut ors t o t h e Pr e vi o us E diti o n 275
v
T his p a g e i nt e nti o n all y l eft bl a n k.
I ntr o d u cti o n
S p e e d is a n ess e nti al el e m e nt i n m ost s p orts. S p e e d is t y pi c all y d efi n e d as t h e

a m o u nt of ti m e it t a k es t o m o v e b et w e e n t w o p oi nts, b ut i n s p orts t h es e t w o
p oi nts ar e oft e n n ot i n a str ai g ht li n e. F or t his r e as o n, t h e a bilit y t o c h a n g e
dir e cti o n q ui c kl y is oft e n t h e diff er e n c e b et w e e n s u c c ess a n d f ail ur e i n m a n y
at hl eti c e n d e a v ors. T h er ef or e, m a n y c o a c h es a n d at hl et es ar e i nt er est e d i n
fi n di n g eff e cti v e w a ys t o i m pr o v e a gilit y a n d q ui c k n ess. T h e p ur p os e of t his
b o o k is t o assist s p orts c o a c h es, at hl et es, a n d str e n gt h a n d c o n diti o ni n g
pr of essi o n als i n a c c o m plis hi n g t his g o al.
A gilit y a n d q ui c k n ess ar e c o m pl e x s p orti n g s kills t h at i n cl u d e b ot h p h ysi c al
a n d c o g niti v e c o m p o n e nts. A c c or di n g t o Y o u n g, J a m es, a n d M o nt g o m er y ( 1),
t h e p h ysi c al c o m p o n e nts of a gilit y i n cl u d e t h os e ai m e d at i m pr o vi n g c h a n g e
of dir e cti o n ( C O D) s p e e d (i. e., t e c h ni q u e, str ai g ht li n e s p e e d, l e g m us cl e q u al -
iti es, a n d a nt hr o p o m etri c v ari a bl es), w h er e as t h e q ui c k n ess-r el at e d f a ct ors
ar e a f u n cti o n of p er c e pt u al a n d d e cisi o n- m a ki n g s kills (i. e., vis u al s c a n ni n g
p att er ns, a nti ci p ati o n, p att er n r e c o g niti o n, a n d k n o wl e d g e of t h e sit u ati o n).
A n e x a m pl e is a ki c k or p u nt r et ur n er i n A m eri c a n f o ot b all w aiti n g p ati e ntl y
t o r e c ei v e a b all, w h o, u p o n c at c hi n g it, m ust i m m e di at el y d e ci d e w hi c h w a y
t o m a n e u v er t hr o u g h t h e d ef e ns e t o g ai n y ar d a g e. Or i m a gi n e a p oi nt g u ar d
w h o dri b bl es d o w n t h e l a n e a n d m ust d et er mi n e w h et h er t o c o nti n u e dri b -
bli n g t o m a k e f or w ar d pr o gr essi o n, p ass t h e b all, or s h o ot. T h es e ar e pri m e
e x a m pl es of h o w at hl et es m ust m o v e a n d t hi n k f ast t o a c hi e v e s u c c ess o n t h e
fi el d or c o urt. T h us, t o m a xi mi z e p erf or m a n c e, at hl eti c tr ai ni n g pr o gr a ms
m ust a d dr ess b ot h t h e p h ysi c al a n d t h e c o g niti v e c o m p o n e nts of a gilit y a n d
q ui c k n ess. O nl y t h e n will at hl et es b e a bl e t o tr ul y bri d g e t h e g a p b et w e e n
pr a cti c e a n d c o m p etiti o n.
T his s e c o n d e diti o n of De vel o pi ng Agilit y a n d Q uic k ness pr o vi d es c o a c h es
a n d at hl et es wit h a r es o ur c e t o b ett er u n d erst a n d t h e i ntri c a ci es of d e v el o p -
i n g a s af e a n d eff e cti v e tr ai ni n g pr o gr a m t o o pti mi z e p erf or m a n c e. Usi n g t h e
l at est r es e ar c h a n d a d vi c e fr o m e x p eri e n c e d c o a c h es, t h e b o o k pr o vi d es t h e
r e a d er wit h a u ni q u e bl e n d of s ci e n c e a n d pr a cti c al a p pli c ati o n t h at c a n b e
i m m e di at el y us e d t o e n h a n c e at hl eti c p erf or m a n c e.
vii
viii ■ I ntr o d u cti o n
C h a pt er 1 dis c uss es f a ct ors t h at i nfl u e n c e C O D s p e e d, pr o p er t e c h ni q u e,

b o d y p ositi o n, a n d t h e p h ysi c al attri b ut es n e e d e d f or at hl et es t o a c hi e v e hi g h-
l e v el p erf or m a n c e. T his c h a pt er als o pr o vi d es r e c o m m e n d ati o ns f or ot h er
t y p es of c o m pl e m e nt ar y tr ai ni n g m o d aliti es t h at c a n b e us e d t o a u g m e nt
C O D s p e e d.
C h a pt er 2 e x pl or es p er c e pt u al a n d d e cisi o n- m a ki n g s kills (i. e., q ui c k n ess
f a ct ors), s u c h as i nf or m ati o n pr o c essi n g, k n o wl e d g e of sit u ati o ns, a nti ci p ati o n,
a n d ar o us al a n d a n xi et y l e v els. At hl et es wit h hi g h-l e v el a gilit y p erf or m a n c e
ar e b ett er at r e c o g ni zi n g a n d c a pit ali zi n g o n t as k- a n d g a m e-r el e v a nt c u es
t h at gi v e t h e m a c o m p etiti v e a d v a nt a g e o v er t h eir o p p o n e nts. I n m a n y c as es,
t h es e s kills s e p ar at e elit e p erf or m ers fr o m e v er y o n e els e.
C h a pt ers 3 a n d 4 ar e n e w t o t his e diti o n. C h a pt er 3 f o c us es o n t h e i m p or -
t a n c e of usi n g t h e d y n a mi c w ar m- u p n ot o nl y t o pr e p ar e t h e at hl et e f or m or e
vi g or o us a cti vit y b ut als o t o d e v el o p s p e cifi c s kills n e c ess ar y t o i m pr o v e
m o v e m e nt effi ci e n c y. C h a pt er 4 dis c uss es t h e n e e d f or t h e s e q u e nti al d e v el -
o p m e nt of s kills b as e d o n s e x- a n d a g e-r el at e d f a ct ors. T h es e ar e i m p ort a nt
c o nsi d er ati o ns w h e n att e m pti n g t o d e v el o p a gilit y a n d q ui c k n ess pr o gr a ms
f or s p e cifi c p o p ul ati o ns a n d ar e t h e f o u n d ati o n f or f ut ur e at hl eti c s u c c ess.
C h a pt er 5 f o c us es o n t esti n g pr o c e d ur es a n d pr ot o c ols t o h el p e v al u at e
a n at hl et e’s c urr e nt str e n gt hs a n d w e a k n ess es, a n d s er v e as a b as eli n e f or
m e as uri n g pr o gr ess o v er ti m e. O n c e a n at hl et e’s str e n gt hs a n d w e a k n ess es
ar e i d e ntifi e d, t h e c o a c h c a n s el e ct drills t o h el p t h e at hl et e c o nti n u e t o m a k e
i m pr o v e m e nts.
C h a pt ers 6 a n d 7 pr es e nt a wi d e v ari et y of drills t o i m pr o v e a gilit y a n d
q ui c k n ess. M a n y of t h es e drills d e v el o p g e n er al m ot or pr o gr a ms a n d i m pr o v e
f u n d a m e nt al m o v e m e nt s kills f or f ut ur e at hl eti c s u c c ess. T h es e c h a pt ers als o
i n cl u d e s u g g esti o ns a n d s p e cifi c tr ai ni n g drills t h at i n c or p or at e c o g niti v e
d e cisi o n- m a ki n g t as ks i nt o at hl et es’ tr ai ni n g pr o gr a ms o n c e t h e at hl et e h as
m ast er e d f u n d a m e nt al t e c h ni q u es. T h es e u n pl a n n e d, or o p e n , drills r e q uir e
at hl et es t o pr o c ess i nf or m ati o n fr o m t h e e n vir o n m e nt a n d t o r es p o n d q ui c kl y
wit h a c c ur a c y a n d pr e cisi o n. T h e drills i n cl u d e d i n t h es e c h a pt ers pr o vi d e a
s oli d b as e of i nf or m ati o n t o assist i n t h e d e v el o p m e nt of at hl et e-s p e cifi c a n d
s p ort-s p e cifi c tr ai ni n g pr o gr a ms.
C h a pt er 8 e x pl or es t h e b asi c f o u n d ati o ns of d esi g ni n g a gilit y a n d q ui c k -
n ess pr o gr a ms b y usi n g a s ci e ntifi c a p pr o a c h t o tr ai ni n g. I n c h a pt er 9, t h e
f o u n d ati o n al c o n c e pts dis c uss e d i n c h a pt er 8 ar e p ut i nt o c o nt e xt f or s p e cifi c
s p orts. I n t his c h a pt er, s o m e of t h e w orl d’s l e a di n g e x p erts a n d pr of essi o n -
als fr o m a v ari et y of s p orts s h ar e t h eir p ers o n al p hil os o p hi es o n a gilit y a n d
q ui c k n ess tr ai ni n g a n d t h eir f a v orit e drills f or i m pr o vi n g s p ort p erf or m a n c e
at a v ari et y of s kill l e v els.
I ntr o d u cti o n ■ i x
T his b o o k s er v es as a b asi c g ui d e a n d r es o ur c e f or t h e s af e a n d eff e cti v e

d e v el o p m e nt of c o m pr e h e nsi v e tr ai ni n g pr o gr a ms f or a gilit y a n d q ui c k n ess.
It is l o a d e d wit h v al u a bl e tr ai ni n g ti ps a n d i nf or m ati o n t h at t h e e x p erts i n
t his b o o k h a v e t a k e n a lif eti m e t o d e v el o p. T h e N S C A h o p es t h at r e a d ers
will g ai n a n a p pr e ci ati o n f or a n d a b ett er u n d erst a n di n g of w h at it t a k es t o
i m pr o v e a gilit y a n d q ui c k n ess. E x c ell e n c e d o es n ot o c c ur b y a c ci d e nt! It t a k es
d eli b er at e a n d f o c us e d eff ort. T his b o o k is a n a bs ol ut e m ust- h a v e r es o ur c e
f or c o a c h es a n d at hl et es w h o ar e s eri o us a b o ut t a ki n g p erf or m a n c e t o t h e
n e xt l e v el.
K e y t o Di a gr a ms
St e p wit h l eft f o ot
St e p wit h ri g ht f o ot
1 2
N u m b er s i n di c at e or d er of st e p s
F o ot t o u c h or t a p ( n o w ei g ht tr a n sf er)
Cone
S pri nt
Si d e s h uffl e
B a c k p e d al
B e ar cr a wl
C ari o c a
D ef e n si v e pl a y er ( or a n y pl a y er)
Off e n si v e pl a y er
1 y ar d = 0. 9 m et er 4 0 y ar d s = 3 6. 6 m et er s
2 y ar d s = 1. 8 m et er s 5 0 y ar d s = 4 5. 7 m et er s
3 y ar d s = 2. 7 m et er s 3 f e et = 0. 9 m et er
5 y ar d s = 4. 6 m et er s 0. 3 m et er s = 1 f o ot
1 0 y ar d s = 9. 1 m et er s 1. 5 m et er s = 1. 6 y ar d s
1 5 y ar d s = 1 3. 7 m et er s 3 m et er s = 3. 3 y ar d s
2 0 y ar d s = 1 8. 3 m et er s 5 m et er s = 5. 5 y ar d s
3 0 y ar d s = 2 7. 4 m et er s 1 0 m et er s = 1 0. 9 y ar d s
xi
E 7 3 5 4/ N C S A/ Fi g ur e K e y/ 6 1 1 3 0 2/ m h- R 3
C H APTER
1
D e v el o pi n g C h a n g e
of Dir e c ti o n S p e e d
D a vi d N. S u pr a k
M ost t e a m s p orts, s u c h as b as k et b all, A m eri c a n f o ot b all, a n d s o c c er, ar e

c h ar a ct eri z e d b y r a pi d a c c el er ati o n, d e c el er ati o n, a n d c h a n g es of dir e cti o n
o v er r el ati v el y s h ort dist a n c es. F urt h er, c o urt s p orts s u c h as t e n nis r e q uir e
m ulti dir e cti o n al first-st e p q ui c k n ess a n d c h a n g es of dir e cti o n wit hi n a 3 t o 4
m et er ( 9. 8- 1 3. 1 f e et) s p a n ( 6 4, 1 1 7). A gilit y is a criti c al c o m p o n e nt of s u c c ess
i n t h es e a cti viti es as w ell as i n m a n y ot h ers. Agilit y h as r e c e ntl y b e e n d efi n e d
as a r a pi d, w h ol e- b o d y c h a n g e of dir e cti o n or s p e e d i n r es p o ns e t o a sti m u -
l us, a n d c a n b e br o k e n d o w n i nt o s u b c o m p o n e nts m a d e u p of b ot h p h ysi c al
q u aliti es a n d c o g niti v e a biliti es ( 9 6). O n e c o m p o n e nt of a gilit y, t h er ef or e, is
t h e a bilit y t o c h a n g e dir e cti o n r a pi dl y a n d a c c ur at el y. T his c h a pt er e x a mi n es
t h e p h ysi c al q u aliti es of s p e e d, str e n gt h, p o w er, a nt hr o p o m etri cs, a n d t e c h-
ni q u e as t h e y r el at e t o t h e d e v el o p m e nt of c h a n g e of dir e cti o n ( C O D) s p e e d.
SPEE D
At hl et es w h o c a n m o v e f ast er t h a n t h eir o p p o n e nts h a v e a n a d v a nt a g e. F or
e x a m pl e, a f ast er at hl et e m a y b e a bl e t o g et t o a b all q ui c k er t h a n a c o m p etit or
or m a y b e a bl e t o o utr u n a p urs u er. F or t his r e as o n, at hl et es i n m ost s p orts
hi g hl y v al u e s p e e d. S p e e d is oft e n m e as ur e d b y usi n g li n e ar (str ai g ht-li n e)
s pri nti n g o v er a dist a n c e b et w e e n 4 0 a n d 1 0 0 y ar ds ( 3 6. 6- 9 1. 4 m). H o w -
e v er, b as e d o n r es e ar c h a n d o bs er v ati o n, it is e vi d e nt t h at i n m a n y s p orts
at hl et es ar e r ar el y r e q uir e d t o s pri nt m or e t h a n 2 0 t o 3 0 y ar ds ( 1 8. 3- 2 7. 4
m) i n a str ai g ht li n e b ef or e t h e y m ust m a k e s o m e t y p e of dir e cti o n al c h a n g e
( 3, 8, 1 4, 8 9). T h er ef or e, u nl ess a n at hl et e is a 1 0 0- m et er s pri nt er, f o c usi n g
T h e a ut h or w o ul d li k e t o a c k n o wl e d g e t h e si g nifi c a nt c o ntri b uti o n of M ar k R o o z e n t o t his c h a pt er.
1
2 ■ D e v el o pi n g A gilit y a n d Q ui c k n es s
t h e m aj orit y of ti m e a n d att e nti o n o n str ai g ht- a h e a d s p e e d m a y n ot r es ult i n

o pti m u m p erf or m a n c e i n a gi v e n s p ort ( 3 3). O n t h e ot h er h a n d, si n c e m ost
s p orts r e q uir e a c c el er ati o n fr o m a st ati c st at e or w h e n tr a nsiti o ni n g b et w e e n
m o v e m e nts, str ai g ht-li n e s p e e d is still a v al u a bl e ass et t h at at hl et es s h o ul d
f o c us o n w h e n t esti n g a n d tr ai ni n g f or s p orts. I n t h e f oll o wi n g s e cti o ns,
s p e cifi c as p e cts of b ot h li n e ar a n d l at er al s p e e d will b e hi g hli g ht e d, as t h e y
r el at e t o t h e d e v el o p m e nt of o pti m u m C O D p erf or m a n c e.
S pri nti n g is a hi g hl y t e c h ni c al s kill, a n d a p pr o pri at e tr ai ni n g c a n i m pr o v e
r u n ni n g s p e e d, e v e n at t h e elit e l e v el. T h e c o m bi n ati o n of stri de fre q ue nc y (t h e
n u m b er of stri d es p er u nit of ti m e) a n d stri de le ngt h (t h e dist a n c e c o v er e d i n
a si n gl e stri d e) pri m aril y d et er mi n e li n e ar s p e e d. I n f a ct, r u n ni ng vel ocit y (i n
m et ers p er s e c o n d) c a n b e c al c ul at e d b y m ulti pl yi n g stri d e l e n gt h ( m et ers p er
stri d e) b y stri d e fr e q u e n c y (stri d es p er s e c o n d) ( 8 0). S o, at hl et es c a n i m pr o v e
li n e ar s p e e d b y i n cr e asi n g stri d e fr e q u e n c y w hil e m ai nt ai ni n g stri d e l e n gt h,
i n cr e asi n g stri d e l e n gt h w hil e m ai nt ai ni n g stri d e r at e, or d oi n g a c o m bi n ati o n
of b ot h (i n cr e asi n g stri d e fr e q u e n c y as w ell as stri d e l e n gt h).
M a n y s p orts, wit h t h e e x c e pti o n of tr a c k- a n d-fi el d s pri nti n g, i n v ol v e s h ort
s pri nts ( < 3 0 y ar ds [ 2 7. 4 m]) a n d r a pi d c h a n g es of dir e cti o n or tr a nsiti o n al
m o v e m e nts (i. e., s h uffli n g, c h o p st e p, et c.), f oll o w e d b y r a pi d a c c el er ati o ns.
F or t his r e as o n, a si g nifi c a nt a m o u nt of s p e e d tr ai ni n g s h o ul d b e s p e nt o n
J uli a n A vr a m/I c o n S p ort s wir e vi a G ett y I m a g e s
T h e f a st er at hl et e will b e a bl e t o a c c el er at e p a st a n o p p o n e nt.
D e v el o pi n g C h a n g e of Dir e cti o n S p e e d ■ 3
i m pr o vi n g a c c el er ati o n, si n c e at hl et es will n ot c o m m o nl y r e a c h m a xi m u m
s p e e d i n c o m p etiti o n ( 3, 8, 1 4, 3 3, 8 9). A ccel e r ati o n is t h e r at e of c h a n g e i n
v el o cit y, a n d t his p h as e of s pri nti n g is criti c al f or c h a n gi n g dir e cti o ns r a pi dl y
i n or d er t o cr e at e or t o cl os e s p a c e b et w e e n a n at hl et e a n d t h e c o m p etiti o n.
O pti m al t e c h ni q u e f or li n e ar s pri nti n g i n t h e a c c el er ati o n p h as e i n v ol v es
f o ur f a ct ors t h at m a xi mi z e stri d e l e n gt h a n d fr e q u e n c y, wit h t h e m aj or c o n-
tri b ut or t o i n cr e asi n g s p e e d i n t his p h as e b ei n g stri d e l e n gt h ( 6 7, 7 9).
1. T h e b o d y s h o ul d h a v e a pr o n o u n c e d f or w ar d l e a n, wit h a t ors o a n gl e
of a p pr o xi m at el y 4 0 t o 4 5 d e gr e es, w hi c h r es ults i n a l o w er ce nter
of m ass ( C O M) ( 6 3). T h e C O M is a m e c h a ni c al t er m r ef erri n g t o a
h y p ot h eti c al t hr e e- di m e nsi o n al p oi nt a b o ut w hi c h t h e e ntir e m ass of
t h e b o d y is c o n c e ntr at e d a n d b al a n c e d ( 7 5). F or e x a m pl e, if o n e w er e
t o l a y a p e n cil d o w n o n t h e ti p of o n e fi n g er a n d fi n d t h e l o c ati o n at
w hi c h t h e fi n g er m ust b e pl a c e d i n or d er t o b al a n c e t h e p e n cil, t his
l o c ati o n w o ul d a p pr o xi m at e t h e p e n cil’s C O M. As l o n g as f o ot c o nt a ct
r e m ai ns j ust u n d er or b e hi n d t h e C O M, m o m e nt u m i n t h e f or w ar d
dir e cti o n s h o ul d i n cr e as e a n d br a ki n g f or c es s h o ul d b e mi ni mi z e d ( 3 1).
M ai nt ai ni n g a ri gi d t ors o t hr o u g h br a ci n g of t h e c or e m us c ul at ur e is
als o ess e nti al f or t h e a p pr o pri at e tr a nsf er of f or c es fr o m t h e gr o u n d t o
t h e l o w er e xtr e mit y a n d t o t h e u p p er e xtr e mit y, a n d vi c e v ers a, d uri n g
t h e s pri nt.
2. W h e n p u s hi n g off t h e
gr o u n d d uri n g t h e pr o -
p ulsi o n p h as e, t h e f o ot
t o u c h e s t h e gr o u n d i n
a c o c k e d p ositi o n, wit h
t h e a n kl e fl e x e d u p w ar d
at l ess t h a n 9 0 d e gr e es
( d orsifl e xi o n). O n c e t h e
f o ot m a k es c o nt a ct wit h
t h e gr o u n d, t h e at hl et e
f or c ef ull y e xt e n d s t h e
hi p, k n e e, a n d a n kl e
(t er m e d tri ple e xte nsi o n)
(s e e fi g ur e 1. 1) ( 2 1).
3. D u ri n g t h e r e c o v e r y
p h as e ( w h e n t h e fr e e
l e g f o ot i s n ot i n c o n-
t a ct wit h t h e gr o u n d), Fi g ur e 1. 1 P r o p er t e c h ni q u e f or str ai g ht- a h e a d
t h e a n kl e of t h e fr e e l e g s pri nti n g.
s h o ul d b e d orsifl e x e d w hil e t h e k n e e a n d t h e hi p ar e b e nt or fl e x e d.
T his all o ws t h e f o ot t o p ass dir e ctl y u n d er t h e b utt o c ks a n d p er mits a
m or e r a pi d t ur n o v er at t h e hi p.
4. T h e at hl et e s h o ul d m a k e c ert ai n t o i niti at e ar m s wi n g at t h e s h o ul d er
wit h t h e el b o w fl e x e d at a p pr o xi m at el y 9 0 d e gr e es. E m p h asis s h o ul d
b e pl a c e d o n s wi n gi n g t h e ar m f or c ef ull y b a c k w ar d a n d all o wi n g t h e
b o d y’s st or e d el asti c e n er g y a n d str et c h r efl e x t o pr o vi d e m u c h of t h e
f or w ar d pr o p ulsi o n of t h e ar m ( 2 1).
T h e str e n gt h a n d p o w er p ar a m et ers dis c uss e d e arli er i n r e g ar d t o C O D i n
g e n er al a p pl y als o w h e n c o nsi d eri n g li n e ar s p e e d. I n t h e pr o p ulsi o n p h as e,
t h e p o w er o ut p ut a n d t h e r at e of f or c e d e v el o p m e nt of t h e hi p e xt e ns ors a n d
q u a dri c e ps ar e i m p ort a nt c o ntri b ut ors t o b ot h stri d e l e n gt h a n d fr e q u e n c y
( 4 5). I n t h e r e c o v er y p h as e, t h e hi p fl e x ors ( 1 1 2) a n d t h e h a mstri n gs ( 1 2 1)
ar e t h e m aj or c o ntri b ut ors t o stri d e fr e q u e n c y. T h e str e n gt h a n d p o w er of
t h e hi p fl e x ors is a n i m p ort a nt f a ct or i n m o vi n g t h e hi p q ui c kl y fr o m a n
e xt e n d e d hi p p ositi o n t o a fl e x e d p ositi o n i n pr e p ar ati o n f or t h e s u bs e q u e nt
f o ot c o nt a ct. T h e h a mstri n gs h a v e a n i m p ort a nt r ol e as a m ulti-j oi nt m us cl e
gr o u p. B e c a us e t h e h a mstri n gs cr oss b ot h t h e hi p a n d t h e k n e e, t h e y ar e
r es p o nsi bl e f or e c c e ntri c all y d e c el er ati n g t h e l o w er l e g d uri n g t h e r e c o v er y
p h as e i n pr e p ar ati o n f or gr o u n d c o nt a ct, w hil e i m m e di at el y tr a nsiti o ni n g t o
ai d i n hi p e xt e nsi o n f or t h e pr o p ulsi o n p h as e of s pri nti n g ( 1 2 1). T his m e a ns
t h at str e n gt h e ni n g pr o gr a ms s h o ul d f o c us o n t h e h a mstri n gs, b ot h c o n c e n-
tri c all y a n d e c c e ntri c all y.
Alt h o u g h li n e ar s p e e d is a n i m p ort a nt d et er mi n a nt of s u c c ess i n m a n y
s p orts, at hl et es will n ot al w a ys h a v e t h e l u x ur y of m o vi n g o nl y vi a a f or w ar d
s pri nt. At hl et es p arti ci p ati n g i n s o c c er, b as k et b all, a n d t e n nis, f or e x a m pl e,
will oft e n h a v e t o m o v e q ui c kl y i n a l at er al or a b a c k w ar d dir e cti o n. L at er al
m o v e m e nt, i n v ol vi n g a s h uffli n g m oti o n, a n d b a c k w ar d m o v e m e nt, i n v ol v -
i n g a b a c k p e d ali n g m oti o n, ar e c h ar a ct eri z e d b y m e c h a ni cs t h at ar e v er y
diff er e nt fr o m t h os e of li n e ar s pri nti n g t e c h ni q u e. I n b a c k w ar d m o v e m e nt,
f or e x a m pl e, t h e h a mstri n gs will b e l ess a cti v e a n d t h e q u a dri c e ps m or e
a cti v e, w h e n c o m p ar e d t o li n e ar s pri nti n g ( 3 7). L at er al m o v e m e nt i n v ol v es
pr oj e cti o n of t h e b o d y i n t h e fr o nt al pl a n e of m oti o n, a n d t h er ef or e i n v ol v es
gr e at er hi p a b d u ct or d e m a n d t h a n is o bs er v e d i n li n e ar s pri nti n g ( 6). F or t his
r e as o n, t h e t e c h ni q u es i n v ol v e d i n q ui c k l at er al a n d b a c k w ar d m o v e m e nts
s h o ul d b e pr a cti c e d s o t h at at hl et es c a n m o v e r a pi dl y, i n a n y dir e cti o n, w hil e
m ai nt ai ni n g a b al a n c e d p ost ur e. Als o, i m pr o vi n g t h e m e c h a ni cs, str e n gt h,
a n d p o w er of t h e i n v ol v e d m us c ul at ur e will r es ult i n f ast er m o v e m e nt i n t h e
l at er al a n d b a c k w ar d dir e cti o ns.
T h e t e c h ni c al as p e cts of b ot h l at er al a n d b a c k w ar d m o v e m e nts i n cl u d e
m ai nt ai ni n g t h e C O M i n a l o w p ositi o n wit hi n t h e b ase of s u p p ort ( B O S). I n
b a c k w ar d s pri nti n g, t h e ar m m o v e m e nt will b e si mil ar t o t h at i n f or w ar d

s pri nti n g, b ut t h e pr o p ulsi o n will b e a c hi e v e d t hr o u g h p o w erf ul q u a dri c e ps
a n d, t o a l ess er d e gr e e, hi p fl e x or a cti o n ( 1 0 8). I n l at er al m o v e m e nt, f o ot
pl a c e m e nt s h o ul d r e m ai n l at er al t o t h e C O M, s o t h at pr o p ulsi v e f or c es ar e
dir e ct e d t o w ar d t h e dir e cti o n of m o v e m e nt.
It is i m p ort a nt t o c o nsi d er t h at t h es e alt er n ati v e m o v e m e nt p att er ns ar e
oft e n c o m bi n e d wit h d e c el er ati o ns a n d dir e cti o n c h a n g es as w ell as wit h
tr a nsiti o ns t o li n e ar s pri nti n g. T h er ef or e, t h es e m o v e m e nt p att er ns s h o ul d b e
m ast er e d b y first pr a cti ci n g t h e m i n is ol ati o n a n d t h e n i n c or p or ati n g t h e m
i nt o t h e s p e cifi c m o v e m e nt p att er ns i n v ol v e d i n a gi v e n s p ort. S p e cifi c drills
t h at c a n b e us e d t o i m pr o v e f o ot w or k a n d b a c k w ar d a n d l at er al m o v e m e nt
s p e e d will b e c o v er e d i n s u bs e q u e nt c h a pt ers of t his b o o k.
STRE N GT H
Stre ngt h , or m us c ul ar str e n gt h, c a n b e d efi n e d as t h e m a xi m al f or c e or t or q u e
pr o d u c e d b y a m us cl e or a m us cl e gr o u p ( 1 2). F or c e is d eri v e d fr o m t h e f ol -
l o wi n g e q u ati o n,
F or c e = M a ss × A c c el er ati o n
w h er e f or c e r e pr es e nts t h e e xt er n al f or c e a p pli e d t o a n o bj e ct, m ass is

t h e m ass of t h e o bj e ct, a n d a c c el er ati o n is t h e c h a n g e i n v el o cit y o v er ti m e
of t h at o bj e ct d u e t o t h e f or c e. T h er ef or e, f or c e c a n b e i n cr e as e d b y i n cr e as -
i n g t h e m ass of t h e o bj e ct b ei n g m o v e d w hil e m ai nt ai ni n g a c c el er ati o n,
i n cr e asi n g t h e a c c el er ati o n of a gi v e n o bj e ct’s m ass, or a c o m bi n ati o n of b ot h
i n cr e asi n g t h e o bj e ct’s m ass a n d a c c el er ati o n c o n c urr e ntl y. Str e n gt h is a n
i m p ort a nt c o ntri b ut or t o C O D e x pr essi o n a n d t o at hl eti c s u c c ess i n g e n er al.
W h e n c o n si d eri n g t h e r ol e of str e n gt h i n a gilit y d e v el o p m e nt, c o nsi d er
t h at i n a c c el er ati o n, d e c el er ati o n, a n d dir e cti o n c h a n g es, t h e f or c e t h at t h e
at hl et e d e v el o ps is ai m e d at m o vi n g a n d c o ntr olli n g his or h er o w n b o d y
m ass.
T h er ef or e, r el ati v e str e n gt h (as c o m p ar e d t o b o d y m ass) b e c o m es p arti c -
ul arl y i m p ort a nt. M a n y as p e cts of str e n gt h ar e i m p ort a nt t o c o nsi d er w h e n
d esi g ni n g a pr o gr a m f or a gilit y d e v el o p m e nt, i n cl u di n g c o n c e ntri c str e n gt h,
e c c e ntri c str e n gt h, a n d st a bili z ati o n. T h es e as p e cts of str e n gt h will b e dis -
c uss e d i n t h e s u bs e q u e nt s e cti o ns.
C o n c e ntri c Str e n gt h
C o nce ntric stre ngt h r ef ers t o t h e m us c ul ar f or c e e x ert e d w hil e t h e m us cl e
is s h ort e ni n g. C o n c e ntri c m us cl e a cti o ns c a n als o b e c h ar a ct eri z e d b y t h e
p erf or m a n c e of p ositi v e w or k, i n w hi c h t h e f or c e e x ert e d a g ai nst e xt er n al
r esist a n c e r es ults i n j oi nt m o v e m e nt i n t h e s a m e dir e cti o n as t h e f or c e ( 9).
A n e x a m pl e of c o n c e ntri c m us cl e a cti o n is t h e p us h- off d uri n g a r u n ni n g,

j u m pi n g, or c utti n g m oti o n, i n v ol vi n g t h e p o w erf ul e xt e nsi o n of t h e hi p, k n e e,
a n d a n kl e (tri pl e e xt e nsi o n; r ef er t o fi g ur e 1. 1 o n p a g e 3). T h e or eti c all y, t h e
m or e f or c e t h e f o ot e x erts a g ai nst t h e gr o u n d d uri n g r u n ni n g, t h e gr e at er t h e
a c c el er ati o n of t h e b o d y m ass, l e a di n g t o b ett er p erf or m a n c e. Li k e wis e, t h e
gr e at er t h e f or c e d e v el o p e d b y t h e hi p fl e x ors d uri n g t h e r e c o v er y p h as e of
r u n ni n g, t h e gr e at er t h e f or w ar d a n g ul ar a c c el er ati o n of t h e hi p. Gr e at er hi p
fl e x or str e n gt h h el ps i m pr o v e r at e of f or c e d e v el o p e d fr o m t h es e m us cl es a n d
m a y all o w t h e at hl et e t o b e p ositi o n e d m or e q ui c kl y f or t h e s u bs e q u e nt f o ot -
stri k e. T his r es ults i n gr e at er stri d e fr e q u e n c y d uri n g str ai g ht-li n e s pri nti n g
a n d dir e cti o n al c h a n g es ( 3 0).
T h e s ci e ntifi c lit er at ur e d e m o nstr at es a str o n g r el ati o ns hi p b et w e e n m us -
c ul ar str e n gt h a n d e x pl osi v e m o v e m e nts, s u c h as v erti c al a n d h ori z o nt al
j u m pi n g ( 4, 1 1 4, 1 2 0), s pri nti n g o v er dist a n c es fr o m 5 t o 4 0 y ar ds ( 4. 6- 3 6. 6 m)
( 2 0, 7 3, 8 8, 1 1 4, 1 2 0), a n d C O D ( 1 1 4) m o v e m e nts. T h e r el ati o ns hi p b et w e e n
c o n c e ntri c str e n gt h a n d e x pl osi v e m o v e m e nts is e v e n m or e pr o n o u n c e d w h e n
r el ati v e str e n gt h is c o nsi d er e d, w hi c h f a ct ors i n t h e at hl et e’s si z e a n d w ei g ht.
H o w e v er, t h e r el ati o ns hi p b et w e e n c o n c e ntri c str e n gt h a n d e x pl osi v e m o v e -
m e nts b e c o m es l ess a p p ar e nt w h e n c o nsi d eri n g elit e l e v el at hl et es ( 2 4, 4 6,
9 8), s u g g esti n g a t hr es h ol d i n str e n gt h a b o v e w hi c h f urt h er i m pr o v e m e nts i n
e x pl osi v e m o v e m e nt p erf or m a n c e ar e m or e cl os el y r el at e d t o t h e r at e of f or c e
d e v el o p m e nt, w hi c h will b e dis c uss e d i n f urt h er d et ail l at er i n t his c h a pt er.
M a xi m u m c o n c e ntri c str e n gt h is es p e ci all y i m p ort a nt i n t h e a c c el er ati o n
p h as e of s pri nti n g ( 1 2 0). Si n c e a c c el er ati o n is a n i nt e gr al f a ct or i n o pti m al
C O D t e c h ni q u e, t h e r ol e of c o n c e ntri c str e n gt h of t h e i n v ol v e d m us c ul at ur e
is criti c al f or p erf or m a n c e i n s p orts w h er e C O D is k e y.
E c c e ntri c Str e n gt h
A n i m p ort a nt c o ntri b ut or t o m o v e m e nts i n v ol vi n g dir e cti o n al c h a n g es is
t h e a bilit y t o d e c el er at e t h e b o d y m ass q ui c kl y a n d u n d er c o ntr ol, t h e n
r a pi dl y a c c el er at e a g ai n i n t h e n e w dir e cti o n. T his a bilit y c a n h a v e p ositi v e
eff e cts n ot o nl y o n t as k p erf or m a n c e b ut als o o n i nj ur y pr e v e nti o n, as m ost
m us c ul ot e n di n o us i nj uri es i n s o c c er o c c ur d uri n g j oi nt d e c el er ati o n ( 1 0 2).
T h e pri n ci p al c o ntri b ut or t o t his d e c el er ati o n is t h e e c c e ntri c str e n gt h of
t h e i n v ol v e d m us c ul at ur e. Ecce ntric stre ngt h r ef ers t o t h e f or c e e x ert e d b y a
m us cl e as it l e n gt h e ns. E c c e ntri c m us cl e a cti o ns c a n b e c h ar a ct eri z e d b y t h e
p erf or m a n c e of n e g ati v e w or k, i n w hi c h t h e f or c e e x ert e d a g ai nst e xt er n al
r esist a n c e r es ults i n j oi nt m o v e m e nt i n t h e dir e cti o n o p p osit e t o t h at of t h e
f or c e. A si m pl e e x a m pl e is l o w eri n g a w ei g ht b a c k t o t h e st arti n g p ositi o n
d uri n g a bi c e ps c url.
A n at hl et e wit h hi g h e c c e ntri c str e n gt h is a bl e t o br a k e m or e r a pi dl y a n d

c a n t h er ef or e q ui c kl y a n d eff e cti v el y d e c el er at e t h e b o d y w hil e m ai nt ai ni n g
d y n a mi c b al a n c e i n pr e p ar ati o n f or a dir e cti o n al c h a n g e ( 1 0 3). C o n v ers el y,
i n a d e q u at e e c c e ntri c str e n gt h c a n r es ult i n sl o w a n d i n effi ci e nt d e c el er ati o n
a n d r e d u c e d a bilit y t o c h a n g e dir e cti o n q ui c kl y ( 1 8). I n f a ct, e c c e ntri c str e n gt h
h as b e e n s h o w n t o b e a pri m ar y d et er mi n a nt of C O D p erf or m a n c e ( 1 8, 5 5, 8 1,
1 0 4). T h e r el ati o ns hi p b et w e e n e c c e ntri c str e n gt h a n d t h e a bilit y t o d e c el er at e
is e x e m plifi e d b y t h e m o v e m e nts i n a str et c h-s h ort e ni n g c y cl e. I n or d er t o
mi ni mi z e c o nt a ct ti m e wit h t h e gr o u n d d uri n g a str et c h-s h ort e ni n g c y cl e (a n d
d uri n g a gilit y-t y p e t as ks), a d e q u at e e c c e ntri c str e n gt h is cr u ci al f or d e c el er -
ati n g t h e b o d y m ass q ui c kl y s o it c a n b e a c c el er at e d i n a n e w dir e cti o n ( 5 6).
T h e a bilit y t o d e c el er at e effi ci e ntl y is i m p ort a nt b ot h f or p erf or m a n c e a n d
f or i nj ur y pr e v e nti o n. It is d uri n g e c c e ntri c m us cl e a cti o n t h at t h e gr e at est
a m o u nt of f or c e is g e n er at e d ( 7 2), a n d t his hi g h f or c e m ust b e tr a ns mit -
t e d t hr o u g h t h e m us c ul ot e n di n o us u nit. O n e of t h e m ai n c o ntri b ut ors t o
pr o p er d e c el er ati o n is e c c e ntri c str e n gt h of t h e i n v ol v e d m us c ul at ur e. Si n c e
r e c e nt r es e ar c h i n di c at es t h at e c c e ntri c str e n gt h is si g nifi c a ntl y c orr el at e d
wit h C O D s p e e d ( 1 0 4) if t h es e m us c ul ot e n di n o us str u ct ur es ar e n ot str o n g
e n o u g h t o wit hst a n d f or c e d uri n g m o v e m e nt, p o or bi o m e c h a ni cs c a n l e a d t o
i m pr o p er b o d y p ositi o n, i n cr e asi n g t h e c h a n c e of i nj ur y ( 4 9). O n t h e ot h er
h a n d, tr ai ni n g t h e e c c e ntri c c o m p o n e nt of m us cl e str e n gt h, t hr o u g h s u c h
m o d aliti es as r esist a n c e a n d pl y o m etri c tr ai ni n g, c a n h el p t o e n h a n c e t h e
a bilit y t o d e c el er at e t h e b o d y m ass, r es ulti n g i n i m pr o v e d C O D a n d at hl eti c
p erf or m a n c e ( 9 3, 1 0 4, 1 1 9).
St a bili z ati o n Str e n gt h

T h e str e n gt h t o s u p p ort a n d st a bili z e t h e tr u n k a n d t h e j oi nts of t h e l o w er
b o d y is a n i m p ort a nt f a ct or t h at c o ntri b ut es t o t h e eff e cti v e a p pli c ati o n of
f or c e d uri n g C O D m o v e m e nts ( 6 6). F or e x a m pl e, d uri n g hi p e xt e nsi o n i n t h e
p us h- off of s pri nti n g, t h e gl ut e us m a xi m us ( G M) is t h e ag o nist (i. e., c o ntr a ct-
i n g m us cl e). H o w e v er, t h e G M is als o r es p o nsi bl e f or pr o d u ci n g hi p e xt er n al
r ot ati o n, a n d e x c essi v e hi p e xt er n al r ot ati o n c o ul d r es ult i n i n effi ci e nt j oi nt
ali g n m e nt, t h er e b y r e d u ci n g t h e at hl et e’s f or c e pr o d u cti o n c a p a biliti es. A
str o n g a d d u ct or m a g n us m us cl e m a y h el p b ett er c o ntr ol t his m oti o n, w hi c h
m a y i m pr o v e t h e p ositi o n of t h e hi p j oi nt a n d h el p t o dir e ct t h e f or c e o ut p ut
of t h e G M t o w ar d f or w ar d pr o p ulsi o n of t h e b o d y ( 1 1 6). A n ot h er e x a m pl e
is t h e m e di al h a mstri n gs a n d t h e l at er al g astr o c n e mi us m us cl es, w hi c h ai d
i n c o ntr olli n g u n d esir a bl e r ot ati o ns i n t h e fr o nt al a n d tr a ns v ers e pl a n es at
t h e k n e e j oi nt d uri n g v ari o us c utti n g m a n e u v ers ( 5 1), t h er e b y e n h a n ci n g t h e
p erf or m a n c e of t h es e m o v e m e nts a n d r e d u ci n g t h e ris k f or i nj ur y ( 6 0, 6 1).
T h e str e n gt h a n d ti mi n g of t h e st a bili zi n g c o ntri b uti o ns of t h es e a n d ot h er

m us cl es c a n b e e n h a n c e d b y bil at er al a n d u nil at er al r esist a n c e tr ai ni n g usi n g
m ulti-j oi nt m o v e m e nts (i. e., b a c k s q u at; f or w ar d, b a c k w ar d, a n d di a g o n al
l u n g es), as w ell as pl y o m etri c m o v e m e nts ( 1 9, 4 8, 7 8).
A n ot h er as p e ct of m us c ul ar c o ntr a cti o n t h at is cl os el y r el at e d t o st a bilit y
d uri n g m o v e m e nt is i nt er m us c ul ar c o or di n ati o n, w hi c h r el at es t o t h e ti mi n g
of a cti v ati o n of t h e v ari o us m us cl es a cr oss a j oi nt. I nt er m us c ul ar c o or di n ati o n
is a n i m p ort a nt c o ntri b ut or t o r u n ni n g g ait. F or e x a m pl e, if t h e h a mstri n gs
ar e n ot r el a x e d w h e n t h e t hi g h is br o u g ht f or w ar d i n t h e r e c o v er y p h as e of t h e
stri d e, t h e n hi p fl e xi o n will b e r e d u c e d, r es ulti n g i n a s h ort er stri d e l e n gt h. T h e
i m p ort a n c e of i nt er m us c ul ar c o or di n ati o n is es p e ci all y cl e ar i n m o v e m e nts
i n v ol vi n g dir e cti o n c h a n g es, w h er e j oi nt st a bilit y is of gr e at er c o n c er n f or t h e
at hl et e. T his c o n c e pt is ill ustr at e d b y t h e o bs er v ati o n t h at m or e e x p eri e n c e d
s o c c er pl a y ers dis pl a y l ess c o- c o ntr a cti o n of t h e h a mstri n gs a n d t h e q u a dric e ps
a n d m or e c o or di n at e d m us cl e a cti v ati o n p att er ns d uri n g a c utti n g m a n e u v er
t h a n t h eir l ess e x p eri e n c e d c o u nt er p arts ( 1 0 1). F or t h es e r e as o ns, it w o ul d
s e e m t o b e a pr u d e nt str at e g y t o i n c or p or at e tr ai ni n g f o c us e d o n d e v el o p -
i n g a c c el er ati o n, d e c el er ati o n, a n d c h a n g e of dir e cti o n c h a n g e t e c h ni q u e t o
i m pr o v e i nt er m us c ul ar c o or di n ati o n ( 1 1 8) a n d, i n t ur n, C O D p erf or m a n c e.
A L E X A N D E R N E M E N O V/ A F P/ G ett y I m a g e s
E x p eri e n c e d s o c c er pl a y er s di s pl a y i nt er m u s c ul ar c o or di n ati o n t h at all o w s f or st a -

bilit y i n s p e e d a n d c h a n g e s of dir e c ti o n.
P O WER
Po wer , d efi n e d as t h e r at e of d oi n g w or k ( 4 3), is a n e xtr e m el y i m p ort a nt f a ct or
r el at e d t o s p e e d a n d a gilit y, a n d m a y b e o n e of t h e m ost i m p ort a nt d et er mi-
n a nts of at hl eti c s u c c ess ( 1 0 6). P o w er c a n b e c al c ul at e d as f oll o ws:
P o w er = W or k ÷ Ti m e
I n t his e q u ati o n, ti me r ef ers t o t h e p eri o d i n w hi c h t h e w or k w as p erf or m e d.

W or k c a n b e c al c ul at e d wit h t his e q u ati o n:
W or k = F or c e × Dist a n c e
B e c a us e of t h e r el ati o n of w or k, f or c e, a n d p o w er, p o w er c a n als o b e c al c u -

l at e d as f oll o ws:
P o w er = F or c e × Vel o cit y
I n t his e q u ati o n, vel ocit y is t h e s p e e d of m o v e m e nt i n a s p e cifi c dir e cti o n.

T h e f or c e – v el o cit y r el ati o ns hi p of m us cl e a cti o n s h o ws t h at, as t h e m o v e -
m e nt v el o cit y i n cr e as es i n a c o n c e ntri c m us cl e a cti o n, t h e m us cl e f or c e o ut p ut
d e cr e as es. It s h o ul d b e n ot e d t h at at hl et es c a n n ot eff e cti v el y tr ai n f or p o w er
b y o nl y m o vi n g t h e b o d y, or t h e r esist a n c e, sl o wl y d uri n g tr ai ni n g. As t h e
pr e vi o us e q u ati o n s u g g ests, p o w er o ut p ut c a n b e i m pr o v e d b y i n cr e asi n g f or c e
o ut p ut, t h e v el o cit y of m o v e m e nt, or b ot h. Tr ai ni n g m et h o ds f or i m pr o vi n g
m o v e m e nt v el o cit y diff er si g nifi c a ntl y fr o m t h os e us e d f or i n cr e asi n g f or c e
o ut p ut, s o a tr ai ni n g pr o gr a m f or C O D d e v el o p m e nt s h o ul d i n c or p or at e b ot h
( 2 3). I n g e n er al t er ms, t o m a xi mi z e m us c ul ar p o w er, at hl et es s h o ul d first
ai m t o i m pr o v e t h e a m o u nt of f or c e t h at a m us cl e is c a p a bl e of pr o d u ci n g
( m us c ul ar str e n gt h) pri or t o p erf or mi n g p o w er tr ai ni n g. T his is b e c a us e a n
a d e q u at e a m o u nt of str e n gt h is r e q uir e d t o c o ntr ol b o d y p ositi o ns w h e n
m o vi n g at hi g h s p e e ds. T h er ef or e, it a p p e ars m us c ul ar str e n gt h pr o vi d es a
g o o d f o u n d ati o n f or i m pr o vi n g p o w er a n d m o v e m e nt e c o n o m y.
R at e of F or c e D e v el o p m e nt
R ate of f orce de vel o p me nt ( R F D) is a c h ar a ct eristi c of m us cl e-f or c e o ut p ut t h at
is i m p ort a nt f or o pti m al f u n cti o ni n g a n d cl os el y r el at es t o t h e dis c ussi o n of
p o w er. T his t er m is d efi n e d as t h e c h a n g e i n t h e l e v el of f or c e di vi d e d b y t h e
c h a n g e i n ti m e t o c o m pl et e a t as k ( 5 8). T o ill ustr at e t h e i m p ort a n c e of t his
c o n c e pt, c o nsi d er t h at m a xi m al is o m etri c f or c e g e n er ati o n t a k es a p pr o xi -
m at el y 0. 6- 0. 8 s e c o n ds t o a c hi e v e ( 1 2 2). H o w e v er, at hl et es d o n ot a c hi e v e
m a xi m u m f or c e d uri n g hi g h-s p e e d a cti viti es. I n s pri nti n g, f or e x a m pl e, t h e
f o ot is o nl y c o nt a cti n g t h e gr o u n d f or a b o ut 0. 1 s e c o n ds ( 7 6) f or elit e l e v el
s pri nt ers. T h er ef or e, t h e ti m e c o nstr ai nts i n h er e nt i n e x pl osi v e a cti viti es,
s u c h as s pri nti n g, j u m pi n g, t hr o wi n g, a c c el er ati o n, a n d c h a n g es of dir e cti o n,

di ct at e t h at f or c e b e d e v el o p e d q ui c kl y s o t h at m o v e m e nt c a n o c c ur r a pi dl y.
I n t h es e i nst a n c es, t h e R F D b e c o m es m or e i m p ort a nt t h a n t h e c a p a bilit y f or
m a xi m u m f or c e ( 5 1).
S e v er al a ut h ors h a v e d e m o nstr at e d t h e i m p ort a nt c o ntri b uti o n of R F D t o
hi g h p erf or m a n c e i n v ari o us e x pl osi v e m o v e m e nts, i n cl u di n g v erti c al j u m p,
s pri nti n g, C O D, a n d w ei g htlifti n g m o v e m e nts ( 1 0, 8 5, 1 0 5). P art of t h e pr o c ess
of d e v el o pi n g a gilit y i n cl u d es i m pr o vi n g t h e R F D of t h e i n v ol v e d m us c ul at ur e
s o t h at e x pl osi v e m o v e m e nts c a n b e a c hi e v e d at hi g h f or c es, a n d at hl et es c a n
i m p art gr e at er f or c es i nt o t h e gr o u n d d uri n g f o ot c o nt a ct. T h e r at e of m us cl e
a cti v ati o n is t h o u g ht t o b e t h e pri m ar y f a ct or i nfl u e n ci n g R F D ( 5 9); h o w e v er,
ot h er c o ntri b uti n g f a ct ors m a y i n cl u d e p att er ns of m ot or u nit r e cr uit m e nt
( 2), pr e a cti v ati o n ( 1), fi b er t y p e c o m p ositi o n ( 1 7), a n d m us cl e h y p ertr o p h y
( 1 1 5). P erf or mi n g e x pl osi v e e x er cis es, s u cCliffh as plWel
y oc h/I
m etri
c ocsn aS np dortsOl ywirm epi cvilifts
a
( p us h j er k, s n at c h), c a n i m pr o v e R F D ( 4 1).G ett y I m a g es
Str et c h- S h or t e ni n g C y cl e
T h e f or c e – v el o cit y r el ati o ns hi p of
m us cl e a cti o n di ct at es t h at f or c e
o ut p ut d e cr e a s e s a s t h e m u s -
cl e-s h ort e ni n g v el o cit y i n cr e as es
( 6 9). T his p h e n o m e n o n is o b vi-
o u sl y a di s a d v a nt a g e f or r a pi d
m o v e m e nt s, s u c h a s j u m pi n g,
t hr o wi n g, a n d c h a n gi n g dir e c-
ti o n s. H o w e v er, r a pi d e c c e ntri c
m u s cl e a cti o n s ar e c a p a bl e of
g e n er ati n g hi g h m us c ul ar f or c es
( 6 9). T h e stretc h-s h ort e ni n g c ycle
Cliff W el c h/I c o n S p ort s wir e vi a G ett y I m a g e s
( S S C) all o ws at hl et es t o i n cr e as e
t h eir f or c e g e n er ati o n c a p a biliti es
b y p erf or mi n g a r a pi d e c c e n -
tri c (el o n g ati n g) m u s cl e a cti o n
i m m e di at el y pri or t o a c o n c e ntri c
(s h ort e ni n g) m us cl e c o ntr a cti o n.
T hi s r a pi d pr e str et c hi n g of t h e
m us cl e j ust pri or t o c o ntr a cti o n of
t h e s a m e m us cl e all o ws f or a m or e
r a pi d e x pr e s si o n of f or c e t h a n B a s e b all pl a y e r s u s e a hi g h r a t e o f f o r c e
w h e n p erf or mi n g t h e c o n c e ntri c d e v el o p m e nt t o c r e at e a p o w e r f ul t hr o w
a cti o n al o n e ( 8 3). q ui c kl y.
D e v el o pi n g C h a n g e of Dir e cti o n S p e e d ■ 1 1
T hr e e p h as es c o m p os e t h e str et c h-s h ort e ni n g c y cl e: e c c e ntri c, a m orti z ati o n,

a n d c o n c e ntri c (fi g ur e 1. 2). I n t h e ecce ntric (stretc hi ng) p h ase, t h e a g o nist m us-
cl es u n d er g o a l e n gt h e ni n g a cti o n as t h e at hl et e i niti at es t h e m o v e m e nt i n t h e
dir e cti o n o p p osit e t o t h at of t h e i nt e n d e d m o v e m e nt. T his p h as e is e xtr e m el y
i m p ort a nt t o t h e eff e cti v e n ess of t h e str et c h-s h ort e ni n g c y cl e, b e c a us e t his
is w h er e t h e m us cl e is t a ki n g a d v a nt a g e of t h e f or c e – v el o cit y r el ati o ns hi p t o
b uil d hi g h f or c es pri or t o t h e i niti ati o n of c o n c e ntri c a cti o n, t hr o u g h b ot h
t h e st or a g e of el asti c e n er g y i n t h e t e n d o ns a n d f as ci a, a n d t h e m o n os y n a p-
ti c str et c h r efl e x ( 2 6). T h e lit er at ur e s u g g ests t h at b ot h a s m all m a g nit u d e
(s m all r a n g e of m oti o n) a n d a hi g h v el o cit y of t h e str et c hi n g m o v e m e nt ar e
i m p ort a nt f or m a xi mi zi n g its c o ntri b uti o n t o c o n c e ntri c f or c e a u g m e nt ati o n
( 4 7, 6 5).
T h e a m orti z ati o n p h ase c o m pris es t h e ti m e b et w e e n t h e e n d of t h e e c c e ntri c
p h as e a n d t h e b e gi n ni n g of t h e c o n c e ntri c p h as e of m o v e m e nt. T h e a bilit y
t o tr a nsiti o n q ui c kl y fr o m t h e e c c e ntri c t o t h e c o n c e ntri c p h as e of t h e S S C is
oft e n t er m e d re acti ve stre ngt h, a n d is d efi n e d as t h e l e n gt h of t h e a m orti z ati o n
p h as e ( 4 2). T his p h as e m a y b e t h e m ost criti c al i n t h e S S C, b e c a us e m u c h of
t h e f or c e g e n er at e d d uri n g t h e e c c e ntri c p h as e c a n dissi p at e q ui c kl y.
T h e c o nce ntric p h ase of t h e S S C r e pr es e nts t h e ti m e d uri n g w hi c h f or c e
a p pli c ati o n r es ults i n m oti o n i n t h e i nt e n d e d dir e cti o n. I n t his p h as e, t h e
pr e vi o us e c c e ntri c a cti o n cr e at e d i n cr e as e d f or c e a n d p o w er o ut p ut of t h e
a g o nist m us c ul ot e n di n o us u nits. H o w e v er, t h e e xt e nt t o w hi c h t his i n cr e as e d
a b c
Fi g ur e 1. 2 T h e str et c h- s h ort e ni n g c y cl e. T h e p eri o d fr o m t h e f o ot t o u c hi n g d o w n t o

E 7 3 5 4/ N C S A/ F 0 1. 0 2/ 6 0 8 6 0 3/ m h- R 1
t h e e n d of t h e d o w n w ar d m o v e m e nt is t h e ( a) e c c e ntri c p h as e. T h e tr a nsiti o n fr o m t h e
e c c e ntri c p h as e t o t h e c o n c e ntri c p h as e w h e n n o m o v e m e nt o c c ur s is t h e ( b) a m orti z ati o n
p h as e. T h e st art of t h e p us h- off fr o m t h e f o ot l e a vi n g t h e s urf a c e is t h e ( c) c o n c e ntri c
p h as e.
f or c e b e n efits t h e at hl et e is pr e di c at e d o n mi ni mi zi n g t h e d ur ati o n of t h e
a m orti z ati o n p h as e.
T h e a bilit y of t h e S S C t o c o ntri b ut e t o f or c e pr o d u cti o n is attri b ut e d t o
t w o m ai n m e c h a nis ms, o n e of a n e ur o p h ysi ol o gi c al n at ur e a n d t h e ot h er of
a m e c h a ni c al n at ur e ( 2 6). I n a n e ur o p h ysi ol o gi c al c o nt e xt, i m pr o v e d m us -
c ul ar effi ci e n c y is r el at e d t o t h e str et c h r efl e x a n d t h e i n v ol v e d a cti vit y of t h e
m us cl e s pi n dl es. W h e n a m us cl e r a pi dl y str et c h es (e. g., t h e r e ct us f e m oris a n d
g astr o c n e mi us at i niti al c o nt a ct i n a c utti n g m a n e u v er), t h e c orr es p o n di n g
m us cl e s pi n dl es, w hi c h li e p ar all el t o t h e f or c e- pr o d u ci n g m us cl e fi b ers, als o
str et c h. T his r es ults i n a m o n os y n a pti c r efl e x, i n w hi c h t h e s e ns or y e n di n gs
of t h e m us cl e s pi n dl es s e n d a si g n al t o t h e s pi n al c or d a b o ut t h e c h a n g e i n
m us cl e l e n gt h. T h e s pi n al c or d, i n r es p o ns e, s e n ds a n e x cit at or y si g n al t o t h e
c orr es p o n di n g m us cl e. T h es e e v e nts r es ult i n t h e m e c h a ni c al m e c h a nis m,
w hi c h is a r efl e xi v e c o n c e ntri c a cti o n of t h e pr e vi o usl y str et c h e d m us cl e. T his
r efl e x m a y als o b e a pr ot e cti v e m e c h a nis m a g ai nst e x c essi v e str et c hi n g of t h e
m us c ul ot e n di n o us u nit.
At t his p oi nt, t h e i m p or -
t a n c e of t h e l e n gt h of t h e
a m orti z ati o n p h as e b e c o m es
e vi d e nt. T h e str et c h r efl e x
o c c urs l ess t h a n 5 0 millis e c -
o n ds aft er a r a pi d str et c h ( 1 1,
1 3). T h e a m orti z ati o n p h as e
s h o ul d, t h er ef or e, b e k e pt as
s h ort as p ossi bl e i n or d er t o
t a k e a d v a nt a g e of t h e p ot e n-
ti al f or c e i n cr e as e t h at r es ults
f r o m c o u pli n g t h e st r et c h
r efl e x wit h a cti v e, c o n c e ntri c
S c ott Wi nt ers/I c o n S p ort s wir e vi a G ett y I m a g e s
m us cl e a cti o n.
I m pr o v e d m u s c ul ar effi-
ci e n c y als o r es ults fr o m t h e
st or a g e of p ot e nti al (el asti c)
e n er g y i n t h e m us c ul ot e n di -
n o us u nit. T his i n v ol v es t h e
str et c hi n g of t h e s eri es el asti c
c o m p o n e nt (t e n d o n) a n d, t o a
l ess er e xt e nt, p ar all el el asti c
c o m p o n e nt s (i ntr a m us c ul ar
R e c oili n g m u s cl e a c ti o n i n c r e a s e s f o r c e a n d
f as ci a) of t h e m us c ul ot e n di- p o w e r o ut p ut, w hi c h all o w s at hl e t e s t o j u m p
n o us u nit. El asti c e n er g y is wit h f or c e a n d p o w er.
st or e d wit hi n t h es e c o m p o n e nts w h e n t h e m us cl e is str et c h e d. T his e n er g y

is r el e as e d s h ortl y aft er it is st or e d, eit h er i n t h e f or m of t h e tiss u e r e c oili n g
t o r et ur n t o its ori gi n al l e n gt h, or as h e at. I n s pri nti n g, j u m pi n g, a n d c utti n g
m a n e u v ers, t h e st or e d e n er g y is us e d i n s u bs e q u e nt f or c e pr o d u cti o n d uri n g
t h e pr o p ulsi o n p h as e.
O n c e a g ai n, t h e l e n gt h of t h e a m orti z ati o n p h as e h as i m p ort a nt i m plic ati o ns
h er e. T h e el asti c e n er g y st or e d i n t h e s eri es a n d p ar all el el asti c c o m p o n e nts
d uri n g t h e l e n gt h e ni n g a cti o n l asts o nl y a s h ort ti m e b ef or e it dissi p at es as
h e at. H o w e v er, if t h e a m orti z ati o n p h as e is k e pt t o a mi ni m u m, t h e r e c oili n g
a cti o n of t h e s eri es a n d p ar all el el asti c c o m p o n e nts c o u pl e wit h t h e a cti v e
c o n c e ntri c m us cl e a cti o n, r es ulti n g i n i n cr e as e d f or c e a n d p o w er o ut p ut. If
at hl et es r el y e x cl usi v el y o n m us c ul ar c o ntr a cti o n wit h o ut pr estr et c hi n g, t h e y
will n e e d m u c h m or e e n er g y t o d o t h e s a m e t as ks, a n d t h e y w o ul d n ot b e
a bl e t o a c hi e v e t h e s a m e l e v el of f or c e a n d p o w er o ut p ut.
T h e S S C c a n h a v e pr of o u n d i nfl u e n c es o n t h e p o w er o ut p ut of a n e x pl osi v e
m o v e m e nt w hil e als o i m pr o vi n g m o v e m e nt effi ci e n c y. I n or d er t o m a xi mi z e
t h e f or c e o ut p ut of t h e c o n c e ntri c c o ntr a cti o n i n a n S S C, t h e e c c e ntri c a cti o n
s h o ul d b e q ui c k (l o w m a g nit u d e a n d hi g h v el o cit y) a n d t h e a m orti z ati o n
p h as e s h o ul d b e as s h ort as p ossi bl e ( 2 7, 1 1 0). T h es e c h ar a ct eristi cs of t h e
S S C c a n b e i m pr o v e d b y tr ai ni n g, b ut m a y b e i n d e p e n d e nt of str e n gt h l e v els
i n tr ai n e d at hl et es ( 5). T h er ef or e, s p e cifi c tr ai ni n g of t h e S S C, als o r ef err e d
t o as pl y o m etri cs, s h o ul d b e i n c or p or at e d i nt o a tr ai ni n g pr o gr a m d esi g n e d
t o m a xi mi z e s p e e d a n d C O D i n at hl et es.
A N T H R O P O M E T RI C V A RI A B L E S
A nt hr o p o m etri c v ari a bl es, s u c h as h ei g ht, w ei g ht, b o d y f at, a n d l e n gt h a n d
cir c u mf er e n c e of t h e li m bs a n d tr u n k, m a y pl a y a m aj or r ol e i n at hl eti c s u c -
c ess. T h es e v ari a bl es t e n d t o pr e di ct p ositi o n al a n d s p ort a ptit u d e, as w ell. F or
e x a m pl e, r u g b y f or w ar ds t e n d t o b e t all er a n d h e a vi er c o m p ar e d t o b a c ks ( 2 5,
8 4), a n d ar m s p a n a p p e ars t o b e o n e of t h e b est pr e di ct ors of p erf or m a n c e i n
a d ol es c e nt 1 0 0- m s wi m m ers ( 6 2). If t w o at hl et es ar e of e q u al b o d y w ei g ht,
t h e l e a n er at hl et e m a y b e a bl e t o pr o d u c e gr e at er f or c e t h a n t h e at hl et e wit h
m or e b o d y f at, b e c a us e a gr e at er a m o u nt of l e a n m us cl e m ass c a n c o ntri b -
ut e t o gr e at er f or c e pr o d u cti o n. F urt h er m or e, e x c ess f at m a y cr e at e a l ar g er
p h ysi ol o gi c al b ur d e n w h e n t h e at hl et e att e m pts t o c h a n g e dir e cti o ns ( 2 7,
2 8). O n e st u d y f o u n d t h at b o ys wit h a hi g h er p er c e nt of b o d y f at h a d p o or er
p erf or m a n c es t h a n t h eir sli m m er c o u nt er p arts i n t h e 4 0- y ar d ( 3 6. 6 m) d as h
a n d i n C O D t ests ( 7). I n a st u d y b y D a w es a n d c oll e a g u es ( 2 8), it w as f o u n d
t h at as t h e s u m of s ki nf ol ds i n cr e as e d, p erf or m a n c e o n a n o c c u p ati o n all y
s p e cifi c a gilit y c o urs e d e cr e as e d. T h us, b y si m pl y c h a n gi n g o n e a nt hr o p o -
m etri c v ari a bl e, b o d y c o m p ositi o n, a n at hl et e m a y i m pr o v e p o w er-t o- w ei g ht

r ati o, w hi c h m a y t h e n pr o vi d e a gr e at er o p p ort u nit y t o i m pr o v e s p e e d a n d
C O D p erf or m a n c e ( 2 3). T h es e f a ct ors s h o ul d b e c o nsi d er e d i n t h e pr o gr a m
d esi g n pr o c ess f or t h os e d esiri n g t o o pti mi z e C O D s p e e d.
T E C H NI Q U E
S u c c ess i n m a n y s p orts d e p e n ds o n a n at hl et e’s a bilit y t o r a pi dl y a n d c orr e ctl y
i niti at e a n d st o p m o v e m e nt i n m ulti pl e dir e cti o ns w hil e m ai nt ai ni n g pr o p er
b o d y c o ntr ol a n d j oi nt p ositi o n. At hl et es c a n c h a n g e dir e cti o ns m or e eff e c -
ti v el y b y e ns uri n g t h at t h eir b o d y is i n t h e b est p ossi bl e p ositi o n t o pr o d u c e,
r e d u c e, tr a nsf er, a n d st a bili z e b ot h i nt er n al a n d e xt er n al f or c es. If a n y s e g m e nt
of t h e b o d y is o ut of p ositi o n, t h e y will n ot b e a bl e t o a c hi e v e o pti m al C O D
p erf or m a n c e. If t h e b o d y m ass is u n d er c o ntr ol d uri n g m o v e m e nt ( d y n a mi c
st a bilit y), h o w e v er, t h e n t h e f or c es e x ert e d o n t h e gr o u n d d uri n g d e c el er ati o n,
c h a n gi n g dir e cti o n, or a c c el er ati o n c a n b e dir e ct e d t o w ar d i n cr e asi n g t h e
v el o cit y of m o v e m e nt, a n d l ess t o w ar d r e g ai ni n g c o ntr ol of t h e b o d y. T h us,
o pti m al t e c h ni q u e is ess e nti al f or m a xi mi zi n g C O D p erf or m a n c e a n d q ui c k -
n ess, a n d will m a nif est i n c orr e ct b o d y p ost ur e, f o ot pl a c e m e nt, a n d t h e B O S.
A gilit y p erf or m a n c e c o m pris es a s eri es of dis cr et e t as ks str u n g t o g et h er
t o f or m w h at is c all e d a seri al t as k. T h e at hl et e m ust first b e a bl e t o eff e c-
ti v el y e x e c ut e i n di vi d u al m o v e m e nt p att er ns, a n d t h e n c o m bi n e t h e v ari o us
m o v e m e nt p att er ns dis c uss e d i n t his s e cti o n i n t h e pr o p er s e q u e n c e a n d at
t h e pr o p er ti m e w hil e a c c el er ati n g, d e c el er ati n g, a n d tr a nsiti o ni n g i n m ulti-
pl e dir e cti o ns. T h er ef or e, at hl et es s h o ul d first m ast er i n di vi d u al m o v e m e nt
p att er ns b y pr a cti ci n g e a c h of t h e s kills i n a c o ntr oll e d e n vir o n m e nt. N e xt,
t h e y m a y c o m bi n e t as ks a n d i n c or p or at e t h e m i nt o t h e s p e cifi c m o v e m e nt
p att er ns i n v ol v e d i n a gi v e n s p ort. T h e y c a n t h e n us e s p e cifi c drills t o i m pr o v e
f o ot w or k a n d s p e e d i n b a c k w ar d a n d l at er al m o v e m e nts.
T o pr o d u c e t h e m o v e m e nt n e e d e d t o c h a n g e dir e cti o ns, at hl et es s h o ul d
b e gi n i n a pr o p er p ositi o n. T h e u ni vers al at hletic p ositi o n (fi g ur e 1. 3) is a n
eff e cti v e b e gi n ni n g st a n c e f or a v ari et y of m o v e m e nt p att er ns. H er e, at hl et es
sli g htl y fl e x t h e k n e es a n d hi ps, sli g htl y l e a n t h e t ors o f or w ar d, fl att e n t h e
b a c k, a n d p ositi o n t h e h e a d str ai g ht wit h e y es l o o ki n g f or w ar d ( 2 2). Ot h er
c o m m o n p ositi o ns i n cl u d e a st ag gere d st a nce (fi g ur e 1. 4), s u c h as t h e o n e
us e d b y d ef e nsi v e b a c ks i n f o ot b all a n d a t hree- p oi nt st a nce (fi g ur e 1. 5) us e d
b y d ef e nsi v e li n e m e n. At hl et es c a n i n c or p or at e t h es e st a n c es t o a d d gr e at er
s p ort s p e cifi cit y t o a v ari et y of m ulti dir e cti o n al drills.
T h e b o d y p ost ur e ass u m e d d uri n g a cti vit y will, i n p art, d et er mi n e t h e
p ositi o ni n g of t h e C O M of t h e b o d y i n s p a c e. T w o i m p ort a nt c o n c e pts s h o ul d
b e u n d erst o o d r e g ar di n g t h e C O M a n d its r el ati o n t o a gilit y e x pr essi o n. First,
t h e f art h er fr o m a n o bj e ct’s C O M a f or c e a cts, t h e m or e li k el y t h at f or c e is t o
a b
Fi g ur e 1. 3 T h e u ni v er s al at hl eti c p ositi o n fr o m t h e ( a) fr o nt a n d ( b) si d e vi e w s.
Fi g ur e 1. 4 T h e st a g g er e d st a n c e. Fi g ur e 1. 5 T h e t hr e e- p oi nt st a n c e.
c a us e r ot ati o n of t h e b o d y (t his c a n als o b e s e e n usi n g t h e p e n cil e x a m pl e).

I n a n at o mic al p ositi o n (st a n di n g er e ct wit h ar ms at t h e si d e a n d p al ms f a ci n g
f or w ar d), t h e C O M i n t h e h u m a n b o d y is l o c at e d a p pr o xi m at el y at t h e l e v el
of, a n d a f e w c e nti m et ers p ost eri or t o, t h e u m bili c us ( n a v el). If a f or c e is

i m p art e d o n t h e h u m a n b o d y a b o v e t h e l e v el of t h e C O M w hil e st a n di n g
str ai g ht u p, t h e b o d y will li k el y r ot at e a b o ut t h e f e et, a n d if t h e f or c e is gr e at
e n o u g h, it will c a us e t h e b o d y t o ti p o v er a n d f all. T his o c c urr e n c e is r el at e d
t o t h e dist a n c e b et w e e n t h e p oi nt of f or c e a p pli c ati o n a n d t h e gr o u n d. T h e
sit u ati o n is si mil ar d uri n g r a pi d c h a n g es of dir e cti o n. If t h e b o d y (t h e C O M)
is m o vi n g r a pi dl y o n e w a y, a n d a p ers o n att e m pts t o r e v ers e t h e dir e cti o n
of m o v e m e nt, t h e r e a cti o n f or c e e x ert e d b y t h e gr o u n d o n t h e f o ot is m or e
li k el y t o c a us e u n w a nt e d r ot ati o n of t h e b o d y if t h e C O M is f art h er fr o m
t h e f o ot (if t h e p ers o n is st a n di n g t all er). T his p h e n o m e n o n ill ustr at es t h e
i m p ort a n c e of a l o w er r u n ni n g st yl e f or i m pr o v e d C O D p erf or m a n c e. I n d e e d,
w h e n c o m p ari n g t h e r u n ni n g st yl es of elit e tr a c k s pri nt ers a n d r u g b y pl a y -
ers, S a y ers ( 9 5) s u g g est e d t h at s pri nti n g wit h a hi g h C O M r e q uir es p ost ur al
a dj ust m e nts (l o w eri n g t h e C O M a n d s h ort e ni n g stri d e l e n gt hs) t o d e c el er at e
b ef or e c h a n gi n g dir e cti o n. T h er ef or e, a r u n ni n g st yl e i n c or p or ati n g a sli g htl y
l o w er C O M m a y b e a d v a nt a g e o us t o r a pi d dir e cti o n c h a n g es.
T h e s e c o n d c o n c e pt t o b e c o nsi d er e d i n r el ati o n t o t h e C O M a n d a gilit y
c o n c er ns t h e B O S. I n t w o-f o ot st a n di n g, t h e B O S is r o u g hl y e q u al t o t h e
ar e a b et w e e n t h e t w o f e et ( 5 0). T o m ai nt ai n b al a n c e, t h e tr a diti o n al vi e w
e x pr ess e d i n t h e lit er at ur e h as b e e n t h at t h e C O M m ust r e m ai n wit hi n t h e
c o nfi n es of t h e B O S ( 9 9). I n sit u ati o ns w h er e o nl y o n e f o ot is i n c o nt a ct wit h
t h e gr o u n d (r u n ni n g, c utti n g, et c.), h o w e v er, t his vi e w d o es n ot s e e m t o b e
vi a bl e, si n c e d y n a mi c st a bilit y c a n a p p ar e ntl y still b e m ai nt ai n e d. E v e n if t h e
C O M is o utsi d e t h e B O S, st a bilit y c a n still b e a c hi e v e d as l o n g as t h e v el o cit y
of t h e C O M is i n t h e dir e cti o n of t h e B O S ( 5 0). F or e x a m pl e, i n a c utti n g
m a n e u v er t o t h e ri g ht, t h e at hl et e’s l eft f o ot is c o nt a cti n g t h e gr o u n d t o t h e
l eft of t h e b o d y. T h e ar e a u n d er t h e l eft f o ot b e c o m es t h e B O S, si n c e t h e ri g ht
f o ot is n ot t o u c hi n g t h e gr o u n d. If t his p ositi o n w er e t o b e att e m pt e d i n a
st ati c st a n di n g c o n diti o n, t h e b o d y w o ul d f all o v er t o t h e ri g ht si d e b e c a us e
t h e C O M w o ul d b e f ar o utsi d e t h e B O S. H o w e v er, b e c a us e t h e m o m e nt u m
of t h e b o d y i n a c utti n g m a n e u v er is m o vi n g i n t h e dir e cti o n of t h e pl a nti n g
f o ot (t h e B O S), d y n a mi c st a bilit y c a n b e m ai nt ai n e d a n d c h a n g es of dir e cti o n
c a n b e m a d e m or e eff e cti v el y. I n f a ct, o pti m al f o ot pl a c e m e nt, a n d t h er ef or e
B O S p ositi o ni n g, d efi n es dir e cti o n i n w hi c h t h e C O M c a n b e a c c el er at e d
( 8 7), si n c e dir e cti o n al c h a n g es r e q uir e t h e r e ori e nt ati o n of t h e b o d y, t o g et h er
wit h t h e gr o u n d r e a cti o n f or c e, t o m o v e t h e C O M i n t h e d esir e d dir e cti o n
( 7 7). It t h er ef or e f oll o ws t h at t h e hi g h er t h e v el o cit y of m o v e m e nt (a n d,
t h us, t h e hi g h er t h e v el o cit y of t h e C O M), t h e f art h er t h e pl a nt f o ot c a n a n d
s h o ul d b e pl a c e d fr o m t h e C O M i n or d er t o pr o d u c e a c h a n g e i n dir e cti o n
w hil e m ai nt ai ni n g d y n a mi c st a bilit y. T h er ef or e, a c c el er ati o n is o pti mi z e d b y
c o nt a cti n g t h e gr o u n d b e hi n d t h e C O M i n r el ati o n t o t h e dir e cti o n of pr o -
gr essi o n, r es ulti n g i n pr o n o u n c e d f or c e i m p art e d b y t h e f o ot t o t h e gr o u n d

i n t h e dir e cti o n o p p osit e t o t h e d esir e d m o v e m e nt, a n d gr o u n d r e a cti o n f or c e
i n t h e d esir e d dir e cti o n ( 5 2). T his p ositi o ni n g of t h e c o nt a ct f o ot b e hi n d t h e
C O M als o r es ults i n hi g h a n g ul ar m o m e nt u m i n t h e dir e cti o n of pr o gr essi o n
( 3 4). D uri n g d e c el er ati o n, t h e f o ot s h o ul d c o nt a ct t h e gr o u n d i n fr o nt of t h e
C O M, a n d t o m o v e t o t h e si d e, t h e f o ot c o nt a ct s h o ul d b e o n t h e si d e of t h e
C O M o p p osit e t h e d esir e d m o v e m e nt dir e cti o n. I n all of t h es e m o v e m e nt
sit u ati o ns, a l o w er C O M h el ps t o dir e ct m or e of t h e f or c e t o w ar d m o v e m e nt
of t h e b o d y i n t h e d esir e d dir e cti o n, a n d l ess t o w ar d u n n e c ess ar y r ot ati o n of
t h e b o d y. Vari o us f o ot s p e e d, l a d d er, a n d c o n e drills c a n b e i n c or p or at e d i nt o
t h e tr ai ni n g pr o gr a m ai m e d at i m pr o vi n g t h e a bilit y t o m ai nt ai n d y n a mi c
st a bilit y at hi g h s p e e ds vi a c orr e ct ali g n m e nt of t h e C O M a n d t h e B O S at
v ari o us v el o citi es. T h es e drills will b e c o v er e d i n s u bs e q u e nt c h a pt ers.
T h e s a m e pri n ci pl es of p ositi o n a n d b o d y m e c h a ni cs t h at ar e e m p h asi z e d
d uri n g p o w er m o v e m e nts, s u c h as d oi n g e x pl osi v e m o v e m e nts or li n e ar s p e e d
w or k, ar e als o criti c al w h e n pr o d u ci n g e x pl osi v e dir e cti o n al c h a n g es. T h us,
t h e pr o p ulsi v e f or c es g e n er at e d t hr o u g h tri pl e e xt e nsi o n ar e vit al f or o pti m al
C O D p erf or m a n c e. W h e n b a c k p e d ali n g, at hl et es c a n a c hi e v e pr o p ulsi o n wit h
t h e p o w erf ul a cti o n of t h e q u a dri c e ps a n d t h e hi p fl e x ors (fi g ur e 1. 6). T h e
ar m m o v e m e nt is si mil ar t o t h at us e d i n f or w ar d s pri nti n g.
I n m a n y c as es, as at hl et es att e m pt t o c h a n g e dir e cti o n, t h e y p u m p t h eir
ar ms l ess, all o wi n g t h e h a n ds t o cr oss t h e mi dli n e of t h e b o d y, or t h e y f ail
a b
Fi g ur e 1. 6 P r o p er b o d y p ositi o n f or b a c k p e d ali n g fr o m t h e ( a) fr o nt a n d ( b) si d e vi e w s.
t o s wi n g t h e ar ms fr o m t h e s h o ul d ers. U nf ort u n at el y, all of t h es e e xtr a n e o us

m o v e m e nts m a y r e d u c e t h eir a bilit y t o pr o d u c e q ui c k dir e cti o n al c h a n g es.
I n or d er t o pr o d u c e f or c e i n a n y dir e cti o n, at hl et es s h o ul d us e a pr o p er ar m
s wi n g t h at ori gi n at es fr o m t h e s h o ul d er. Ar ms fl e x e d at a p pr o xi m at el y 9 0
d e gr e es will h el p pr o d u c e gr e at er f or c e a n d m or e e x pl osi v e m o v e m e nts.
T h e a bilit y t o r e d u c e s p e e d q ui c kl y a n d u n d er c o ntr ol is als o ess e nti al
t o pr o d u c e r a pi d a n d a c c ur at e c h a n g es i n dir e cti o n. Fi g ur e 1. 7 s h o ws t h e
pr o p er p ositi o n f or d e c el er ati o n of a f or w ar d m o v e m e nt. Fi g ur e 1. 8 s h o ws
t h e pr o p er p ositi o n f or b ot h d e c el er ati o n a n d a c c el er ati o n of f or w ar d a n d
l at er al m o v e m e nts. T h es e ar e t h e o pti m al p ositi o ns f or eff e cti v el y pr o d u ci n g
a n d r e d u ci n g s p e e d ( 3 2, 3 5). N oti c e d uri n g t h e f or w ar d m o v e m e nts (fi g ur e
1. 7) t h at t h e m aj orit y of t h e at hl et e’s w ei g ht is o n t h e b all of t h e f o ot. D uri n g
a b c
Fi g ur e 1. 7 A ft er t h e ( a) l ast
n or m al stri d e, t h e at hl et e ( b,
c, d) d e c el er at es b y t a ki n g
a b br e vi at e d st e ps u ntil s h e
d e
c o m es t o a ( e) f ull st o p.
a b c
d e f
Fi g ur e 1. 8 (a, b, c) T h e at hl et e
d e c el er at es b y t a ki n g a b br e vi at e d
st e ps a n d ( d) t ur ns l at er all y w hil e
l o w eri n g his C O M ( e, f). W hil e
m a ki n g a l at er al C O D, t h e at hl et e
k e e ps t h e C O M l o w a n d p oi nt s
t h e l o w er l e g i n t h e n e w dir e c-
ti o n ( g, h). T h e at hl et e t h e n a c c el -
g h
er at es i n t h e n e w dir e cti o n.
19
l at er al m o v e m e nts, it is als o o n t h e m e di al as p e ct of t h e i nsi d e f o ot a n d o n

t h e l at er al as p e ct of t h e o utsi d e f o ot (fi g ur e 1. 8). T o pr e p ar e f or a n y dir e c-
ti o n al c h a n g e, t h e a n gl es of t h e a n kl e a n d k n e e s h o ul d b e a b o ut or l ess t h a n
9 0 d e gr e es, a n d t h e hi ps a n d t h e C O M s h o ul d b e i n a l o w p ositi o n. T h e f o ot
of t h e o utsi d e l e g s h o ul d r e m ai n o utsi d e t h e C O M a n d t h e l o w er l e g s h o ul d
p oi nt r o u g hl y i n t h e dir e cti o n of t h e d esir e d m o v e m e nt.
T h e tr a nsf er of f or c es r eli es o n t h e a bilit y t o c o ntr ol t h e C O M a n d t h e B O S.
At hl et es wit h hi g h C O D s p e e d c a n q ui c kl y a n d eff e cti v el y p ositi o n t h eir b o di es
i n a n o pti m al m a n n er t o c o ntr ol t h eir C O M. If t h e C O M m o v es t o o f ar a w a y
fr o m t h e B O S, gi v e n its m o m e nt u m, t h e at hl et e m a y l os e b al a n c e or e v e n
f all. T h e a bilit y t o c o ntr ol t h e C O M wit h r es p e ct t o t h e B O S all o ws at hl et es
t o tr a nsf er f or c e a n d p o w er m or e effi ci e ntl y a n d t o p erf or m at hi g h er l e v els.
At hl et es c a n i m pr o v e t h eir a bilit y t o c h a n g e dir e cti o ns wit h b al a n c e, b o d y
c o ntr ol, a n d mi ni m al l oss of s p e e d b y wi d e ni n g t h eir B O S a n d l o w eri n g t h eir
C O M. Fi g ur e 1. 9 s h o ws t h e c orr e ct p ositi o n a n d a n e x a m pl e of a n i n c orr e ct
b o d y p ositi o n d uri n g t h e br e a k d o w n of a l at er al m o v e m e nt. I n fi g ur e 1. 9 a , t h e
at hl et e’s w ei g ht is distri b ut e d e v e nl y o n t h e i nsi d e of t h e f o ot, a n d t h e k n e e is
ali g n e d o v er t h e a n kl e. I n fi g ur e 1. 9 b, t h e m aj orit y of t h e at hl et e’s w ei g ht is o n
t h e o utsi d e of t h e f o ot, a n d t h e a n kl e a n d k n e e ar e i n a c o m pr o mis e d p ositi o n
o v er t h e o utsi d e. F urt h er m or e, n oti c e i n fi g ur e 1. 9 a h o w t h e at hl et e’s s hi n is
a n gl e d t o w ar d t h e dir e cti o n of t h e d esir e d m o v e m e nt (t his is oft e n t er m e d a
p ositi ve s hi n a ngle ). C o m p ar e t his t o fi g ur e 1. 9b, i n w hi c h t h e at hl et e’s s hi n is
a n gl e d i n t h e dir e cti o n o p p osit e t o t h e d esir e d m o v e m e nt. N ot o nl y is t his
a n gl e i n a p pr o pri at e f or g e n er ati n g t h e p o w er n e c ess ar y f or e x pl osi v e c h a n g es
of dir e cti o n b ut it als o pl a c es t h e j oi nts i n a v ul n er a bl e p ositi o n f or i nj ur y.
I N C O R R E C T T E C H NI Q U E
a b
Fi g ur e 1. 9 ( a) T h e c orr e ct p ositi o n f or c h a n gi n g dir e cti o n i n l at er al m o v e m e nt. ( b) A n

i n c orr e ct b o d y p ositi o n is l es s eff e cti v e a n d m or e li k el y t o c a us e i nj ur y.
W h e n c h a n gi n g dir e cti o n, s o m e s ort of r ot ati o n g e n er all y m ust o c c ur t o

tr a nsiti o n fr o m o n e m o v e m e nt p att er n t o t h e n e xt ( 1 7). F or e x a m pl e, w h e n
tr a nsiti o ni n g fr o m a f or w ar d s pri nt i n o n e dir e cti o n t o o n e i n t h e o p p osit e
dir e cti o n, m a n y at hl et es b e gi n b y t ur ni n g t h e h e a d, i m m e di at el y f oll o w e d
b y t h e s h o ul d ers a n d t h e tr u n k. T his cr e at es a s hift i n t h e b o d y’s C O M t h at
all o ws t h e at hl et e t o t ur n t h e p el vis a n d hi ps i n t h e i nt e n d e d dir e cti o n of
m o v e m e nt ( 1 7). Ot h ers i niti at e t h e r ot ati o n at t h e hi p j oi nt of t h e fr e e l e g,
as s h o w n i n fi g ur e 1. 1 0. T h e ai m h er e is f or t h e f o ot of t h e fr e e l e g t o stri k e
a b
c d
Fi g ur e 1. 1 0 T r a nsiti o n m o v e m e nt wit h a n o p e n-l e g k n e e dri v e. T his C O D s kill t e a c h es

t h e at hl et e t o pl a nt a n d st e p as p art of t h e C O D m oti o n. T h e at hl et e ( a) b e gi ns t o d e c el -
er at e a n d ( b) pl a nt s t h e o ut si d e l e g, m ai nt ai ni n g pr o p er b o d y p ositi o n t o l o a d t h e m us cl es
f or t h e C O D. T h e at hl et e ( c) st e ps wit h t h e o p p osit e l e g, dri vi n g off t h e l e g t o pr o p el i n
t h e n e w dir e cti o n, a n d ( d) s pri nt s a w a y.
t h e gr o u n d o n t h e n e xt st e p, p oi nti n g i n t h e i nt e n d e d dir e cti o n f or t h e n e xt

m o v e m e nt (fi g ur e 1. 1 1).
R e g ar dl ess of t h e t e c h ni q u e us e d, c o a c h es s h o ul d e m p h asi z e s e v er al s p e -
cifi c c u es t o m a k e c ert ai n t h e at hl et e is i n t h e pr o p er p ositi o n t o tr a nsiti o n t o
t h e n e xt m o v e m e nt wit h as littl e w ast e d m oti o n as p ossi bl e. At hl et es s h o ul d
f o c us o n dri vi n g t h e k n e e of t h e l e a d l e g u p f or c ef ull y a n d pi v oti n g t h e hi ps
i n t h e n e w dir e cti o n. C orr e ct b o d y p ositi o n pr o d u c es l o w er e xtr e mit y j oi nt
a n gl es t h at ar e f a v or a bl e f or pr o d u ci n g o pti m al t or q u e. T his h el ps pr o d u c e
m a xi m al s p e e d of m o v e m e nt b y e n c o ur a gi n g r a pi d j oi nt r ot ati o n i n t h e d esir e d
dir e cti o n. I n or d er t o assist i n f ull y t ur ni n g t h eir hi ps a n d g e n er ati n g m a xi m al
a b
c d
Fi g ur e 1. 1 1 T r a nsiti o n m o v e m e nt wit h a n o p p osit e-l e g k n e e dri v e. T his C O D s kill

t e a c h es t h e at hl et e t o p us h off as p art of t h e C O D m oti o n. T h e at hl et e ( a) l o w er s t h e
C O M a n d l o a ds t h e o ut si d e l e g w hil e o p e ni n g t h e hi ps a n d ( b) lifti n g t h e i nsi d e l e g t o
c h a n g e dir e cti o n. T h e at hl et e ( c) p us h es off wit h t h e o ut si d e l e g, t ur ns hi ps, a n d g et s
r e a d y t o pl a nt t h e i nsi d e f o ot wit h a p ositi v e s hi n a n gl e t o m o v e i n t h e o p p osit e dir e cti o n.
T h e at hl et e ( d) s pri nt s a w a y.
p o w er, at hl et es s h o ul d i m a gi n e t h at t h e y h a v e a c a m er a at t h eir n a v el. T h e y

s h o ul d p oi nt t h e l e ns of t h e c a m er a t o t a k e a pi ct ur e of t h e dir e cti o n t h e y
wis h t o g o. A n ot h er c u e f or pr o p er ar m m e c h a ni cs is t o dri v e t h e l e a d el b o w
b a c k i n t h e dir e cti o n of t h e pl a nti n g f o ot t o r ot at e t h e u p p er b o d y a n d assist
wit h c or e r ot ati o n. T his a cti o n als o h el ps at hl et es g et i nt o pr o p er r u n ni n g
f or m m or e effi ci e ntl y.
C O M P L E M E N T A R Y T R AI NI N G
Asi d e fr o m t e c h ni q u e, t h er e ar e s e v er al f or ms of c o m pl e m e nt ar y tr ai ni n g
t h at c a n b e us e d t o e n h a n c e a gilit y p erf or m a n c e. T h e f oll o wi n g s e cti o n will
hi g hli g ht s e v er al of t h es e o pti o ns; f or a m or e c o m pr e h e nsi v e o v er vi e w of
t h es e t o pi cs, t h e r e a d er is dir e ct e d t o t h e f oll o wi n g r es o ur c es pr o vi d e d b y
t h e N ati o n al Str e n gt h a n d C o n diti o ni n g Ass o ci ati o n:
f f E xercise Tec h ni q ue M a n u al f or R esist a nce Tr ai ni ng
f f Stre ngt h Tr ai ni ng
f f De vel o pi ng Po wer
R e si st a n c e Tr ai ni n g
R esist a n c e tr ai ni n g is c o m m o nl y us e d t o i n cr e as e str e n gt h, p o w er, a n d
m us cl e m ass. T h e lit er at ur e d e m o nstr at es t h e cl e ar c o ntri b uti o n t h at m us c ul ar
str e n gt h m a k es t o e n h a n c e d p erf or m a n c e i n e x pl osi v e m o v e m e nts, s u c h as
j u m pi n g, s pri nti n g, a n d c h a n gi n g dir e cti o ns. I n g e n er al, f ast er at hl et es ar e
a bl e t o r e a c h hi g h er r u n ni n g s p e e ds b y stri ki n g t h e gr o u n d wit h gr e at er f or c e
o v er s h ort er d ur ati o ns (i. e., hi g h er gr o u n d r e a cti o n f or c es a n d R F D) c o m p ar e d
t o sl o w er r u n n ers ( 7 0). T h er ef or e, i n cr e asi n g t h e m a xi m al f or c e- pr o d u ci n g
c a p a biliti es of t h e i n v ol v e d m us c ul at ur e w o ul d a p p e ar b e n efi ci al ( 1 8, 2 2, 2 9,
1 1 8). F or e x a m pl e, i n cr e asi n g b a c k s q u at str e n gt h h as b e e n s h o w n t o i m pr o v e
p e a k p o w er o ut p ut, 5- m, 1 0- m, a n d 2 0- m s pri nt p erf or m a n c es, a n d v erti c al
j u m p h ei g ht f oll o wi n g ei g ht w e e ks of tr ai ni n g i n pr of essi o n al r u g b y l e a g u e
a n d s o c c er pl a y ers ( 2 0, 2 3, 2 9).
Alt h o u g h t h er e ar e m a n y s p e cifi c as p e cts of m a xi mi zi n g m us cl e f or c e
o ut p ut, t h e b asi c g ui d eli n es c a n b e s u m m e d u p i n t er ms of l o a d us e d, t ar g et
r e p etiti o ns p er s et, n u m b er of s ets c o m pl et e d, a n d r est i nt er v als us e d b et w e e n
s ets. A si m pl e g ui d eli n e f or d e v el o pi n g str e n gt h is t o e m pl o y h e a v y l o a ds ( ≥ 8 5 %
of 1 R M), f or si x or f e w er r e p etiti o ns p er s et f or 2 t o 5 s ets, s e p ar at e d b y r est
i nt er v als of at l e ast 2 mi n ut es ( 9 7). T his b asi c g ui d eli n e c a n b e a dj ust e d as t h e
at hl et e pr o gr ess es t hr o u g h a tr ai ni n g c y cl e, i n or d er t o bri n g a b o ut s ust ai n e d
a d a pt ati o ns. F or e x a m pl e, t h e pr o gr a m c a n st art wit h t hr e e s ets of fi v e r e p e -
titi o ns wit h 8 5 % 1 R M, s e p ar at e d b y t w o mi n ut es, a n d pr o gr ess t o fi v e s ets of
t w o r e p etiti o ns at 9 3 % 1 R M, s e p ar at e d b y 3 t o 4 mi n ut es. Of c o urs e, t his t y p e

of tr ai ni n g s h o ul d o nl y b e u n d ert a k e n w h e n t h e i n di vi d u al h as d e v el o p e d a
s o u n d fit n ess f o u n d ati o n a n d h as d e v el o p e d pr o p er t e c h ni q u e i n t h e e x er cis es
i n v ol v e d.
M o v e m e nt s p e cifi cit y is a n i m p ort a nt c o nsi d er ati o n w h e n d e v el o pi n g
a r e si st a n c e tr ai ni n g pr o gr a m ai m e d at o pti mi zi n g C O D p erf or m a n c e,
es p e ci all y as t h e tr ai ni n g st at us a n d str e n gt h l e v els of at hl et es i n cr e as e.
A s yst e m ati c r e vi e w of t h e lit er at ur e r e v e al e d t h at r esist a n c e tr ai ni n g t h at
d o es n ot i n v ol v e a c o u nt er m o v e m e nt h as li mit e d tr a nsf er t o r a pi d f or c e
d e v el o p m e nt i n u nl o a d e d d y n a mi c m o v e m e nt s t h at i n v ol v e t h e S S C,
es p e ci all y f or w ell-tr ai n e d i n di vi d u als ( 1 1 1). I n a d diti o n, li mit e d tr a n s -
f er a bilit y of t h e str e n gt h g ai ns s e e n i n bil at er al m o v e m e nts w as o bs er v e d
f or u nil at er al m o v e m e nts i n w ell-tr ai n e d i n di vi d u als ( 1 1 1). T h er ef or e, i n
or d er t o m a xi mi z e t as k-s p e cifi c g ai n s, it w o ul d b e pr u d e nt t o pr o gr ess
fr o m l ess m o v e m e nt s p e cifi cit y i n t h e e arl y st a g es of r esist a n c e tr ai ni n g
t o m or e m o v e m e nt s p e cifi cit y as t h e at hl et e g ai ns str e n gt h a n d tr ai ni n g
e x p eri e n c e.
It is criti c al t o pr o gr essi v el y b uil d t h e c a p a cit y t o d e c el er at e, c h a n g e dir e c-
ti o n, a n d a c c el er at e, a n d p art of t his pr o c ess s h o ul d i n c or p or at e r esist a n c e
tr ai ni n g. A p eri o di z e d pr o gr a m e m p h asi zi n g t e c h ni q u e a n d w or k c a p a cit y
e arl y, t h e n m a xi m u m m us cl e str e n gt h, t h e n p o w er o ut p ut a n d R F D s h o ul d
h el p t o o pti mi z e r es ults ( 1 0 7).
Hi p Str e n gt h
I n a c utti n g m a n e u v er ass o ci at e d wit h c h a n gi n g dir e cti o n, t h e hi p a b d u cts
a n d e xt e n ds (r ot at es t o t h e si d e a n d b a c k w ar d), t h e k n e e e xt e n ds (str ai g ht e ns),
a n d t h e a n kl e pl a nt ar fl e x es (t o es m o v e a w a y fr o m t h e l o w er l e g). Hi p a b d u c -
ti o n a n d e xt e nsi o n is p erf or m e d pri m aril y b y t h e gl ut e us m a xi m us m us cl e,
l o c at e d o n t h e b a c k of t h e hi p j oi nt. T h e q u a dri c e ps m us cl e gr o u p p erf or ms
k n e e e xt e nsi o n. Fi n all y, a n kl e pl a nt ar fl e xi o n is p erf or m e d pri m aril y b y t h e
g astr o c n e mi us m us cl e, l o c at e d o n t h e b a c k of t h e l o w er l e g ( 6 8). Wit h t his
i n mi n d, str e n gt h e ni n g pr o gr a ms s h o ul d f o c us att e nti o n o n t h es e m us cl es i n
or d er t o e n h a n c e pr o p ulsi o n i n s pri nti n g a n d c utti n g. A d diti o n all y, st a bili zi n g
m us c ul at ur e is i m p ort a nt t o c o nsi d er, as t h es e m us cl es h el p t o e ns ur e t h at
f or c e g e n er ati o n is pr o p erl y dir e ct e d, a n d t h at b o d y c o ntr ol is m ai nt ai n e d
t hr o u g h o ut t h e m o v e m e nt. At t h e a n kl e, f or e x a m pl e, t h e p er o n e us l o n g us
(r ot at es t h e a n kl e t o t h e o utsi d e) a n d ti bi alis a nt eri or ( p ulls t h e f o ot u p t o w ar d
t h e l o w er l e g) m us cl es st a bili z e t h e a n kl e d uri n g c utti n g m a n e u v ers, e n a bli n g
t h e p o w erf ul g astr o c n e mi us t o pl a nt ar fl e x t h e a n kl e p o w erf ull y f or t h e C O D
( 8 2). T h er ef or e, t h es e m us cl e gr o u ps m a y w arr a nt s p e ci al att e nti o n i n t h e
r esist a n c e tr ai ni n g pr o gr a m.
E c c e ntri c Str e n gt h
It is als o i m p ort a nt t o o pti mi z e e c c e ntri c h a mstri n g str e n gt h, b e c a us e it h as a n
i m p ort a nt r ol e i n m ai nt ai ni n g n e ur o m us c ul ar c o ntr ol d uri n g gr o u n d c o nt a ct
of b ot h li n e ar a n d C O D t as ks ( 5 5), h el ps m ai nt ai n hi p e xt e ns or t or q u e, assists
wit h d y n a mi c tr u n k st a bili z ati o n, a n d c o ntr ols k n e e f u n cti o n ( 4 0). I n a d diti o n,
a q u a dri c e ps- d o mi n a nt str at e g y d uri n g a c utti n g m a n e u v er c a n pr e dis p os e
i n di vi d u als t o n o n c o nt a ct k n e e i nj uri es ( 4 4). T h er ef or e, t h e f u n cti o n of t h e
h a mstri n gs is criti c al t o o pti m al C O D p erf or m a n c e, a n d s h o ul d b e tr ai n e d
i n b ot h c o n c e ntri c a n d e c c e ntri c m us cl e a cti o ns ( 4 0).
P o w er
As i m p ort a nt as i n cr e as e d str e n gt h is t o o pti m al C O D s p e e d d e v el o p m e nt,
p o w er o ut p ut a n d R F D i m pr o v e m e nts of t h e i n v ol v e d m us c ul at ur e ar e j ust
as i m p ort a nt. S e v er al m et h o ds c a n b e us e d t o t ar g et p o w er i m pr o v e m e nts.
At hl et es c a n us e t h e s a m e m o v e m e nts us e d f or str e n gt h d e v el o p m e nt (i. e.,
b a c k s q u at, d e a dlift), b ut e m pl o y l o w er l o a ds s o t h at t h e m o v e m e nt s p e e d is
f ast er ( 2 7). S e c o n d, t h e m a n y v ari ati o ns of Ol y m pi c lifts (cl e a n, j er k, s n at c h,
h a n g cl e a n, et c.) c a n b e us e d i n or d er t o i n c or p or at e t h e ki n eti c c h ai ns of b ot h
t h e u p p er a n d l o w er b o d y. I n eit h er c as e, t h e e m p h asis s h o ul d b e pl a c e d o n
s p e e d of m o v e m e nt, s o r est i nt er v als b et w e e n s ets s h o ul d b e b et w e e n 2 a n d
5 mi n ut es t o mi ni mi z e f ati g u e ( 9 7). T h e r e c o m m e n d e d l o a d t o us e v ari es i n
t h e lit er at ur e, b ut it is b e n efi ci al t o s el e ct a l o a d t h at eli cits t h e hi g h est p o w er
o ut p ut. F or Ol y m pi c lifts v ari ati o ns, a l o a d of a p pr o xi m at el y 7 0- 8 0 % 1 R M
is r e c o m m e n d e d ( 3 8, 5 7). F or l o w er b o d y e x er cis es, us e 4 5- 7 0 % 1 R M ( 5 3,
9 4, 1 0 0).
Pl y o m etri c Tr ai ni n g
Pl y o m etri c tr ai ni n g is a t y p e of tr ai ni n g t h at d eli b er at el y i n c or p or at es t h e
S S C i nt o e a c h r e p etiti o n t o e n h a n c e f or c e a n d p o w er o ut p ut of t h e c o n c e ntri c
a cti o n d uri n g e x e c uti o n. E x a m pl es i n cl u d e v erti c al or h ori z o nt al j u m ps (eit h er
fr o m t h e gr o u n d or r e b o u n di n g fr o m a dr o p off a b o x or pl atf or m), t hr o ws
or p ass es, w hi c h us e a pr estr et c h of t h e i n v ol v e d m us c ul at ur e i m m e di at el y
pri or t o e x e c uti n g t h e d esir e d m o v e m e nt. T his t y p e of tr ai ni n g h as b e e n i n
pr a cti c e si n c e at l e ast t h e 1 9 6 0s, w h e n Y uri Ver k h os h a ns k y o bs er v e d t h at
p e o pl e c o ul d si g nifi c a ntl y i m pr o v e t h eir j u m pi n g a n d s pri nti n g a biliti es usi n g
pr o gr essi v e j u m pi n g e x er cis es ( 1 1 3). S u bs e q u e ntl y, ot h er a ut h ors h a v e st u d -
i e d t h es e m e c h a nis ms m or e i n d e pt h, a n d r e p ort e d t h at pl y o m etri c tr ai ni n g
c a n r es ult i n i n cr e as e d p e a k f or c e, a v er a g e p o w er a n d v el o cit y of m o v e m e nt,
h ei g ht e n e d m us cl e a cti v ati o n, i m pr o v e d m us cl e s pi n dl e s e nsiti vit y a n d j oi nt
pr o pri o c e pti o n, a n d i m pr o v e d st or a g e of el asti c e n er g y a n d effi ci e n c y of t h e
str et c h r efl e x ( 2 6, 3 9).
T h e i m pr o v e m e nts r e p ort e d i n p erf or m a n c e aft er pl y o m etri c tr ai ni n g h a v e

b e e n attri b ut e d m ai nl y t o n e ur al a d a pt ati o ns, si n c e t his t y p e of tr ai ni n g oft e n
r es ults i n e n h a n c e d n e ur o m us c ul ar p erf or m a n c e wit h o ut i n cr e as es i n m us cl e
si z e ( 9 2). T h e s p e cifi cit y of t h es e a d a pt ati o ns t o t h e tr ai ni n g t y p e is f urt h er
ill ustr at e d i n t h at gr e at er i m pr o v e m e nts i n s p e e d, C O D, a n d e x pl osi v e n ess
m e as ur es ar e s e e n w h e n pl y o m etri c tr ai ni n g is d o n e i n a d diti o n t o r esist a n c e
tr ai ni n g, c o m p ar e d t o r esist a n c e tr ai ni n g al o n e ( 3 6). E v e n s h ort-t er m tr ai ni n g
c a n b e b e n efi ci al, as R a m a c h a n dr a n a n d Pr a d h a n r e p ort e d i m pr o v e d v erti c al
j u m p a n d a gilit y p erf or m a n c e f oll o wi n g j ust t w o w e e ks of pl y o m etri c tr ai ni n g
i n pr of essi o n al b as k et b all pl a y ers ( 9 1). T h er ef or e, s h ort pl y o m etri c tr ai ni n g
c y cl es m a y h el p t o e n h a n c e p erf or m a n c e.
T h e lit er at ur e s u g g ests t h at a v ari et y of e x er cis e t y p es s h o ul d b e e m pl o y e d
w h e n i m pl e m e nti n g pl y o m etri c tr ai ni n g t o o pti mi z e C O D p erf or m a n c e. T his
is b e c a us e C O D t as ks r e q uir e o pti m al c o ntr ol of t h e C O M a n d t h e B O S, as
pr e vi o usl y dis c uss e d, a n d b e c a us e t h e y i n v ol v e m ulti pl e m o v e m e nt m o d es i n
m ulti pl e pl a n es of m oti o n. F or e x a m pl e, T h o m as, Fr e n c h, a n d H a y es f o u n d
t h at b ot h c o u nt er m o v e m e nt j u m p a n d d e pt h j u m p tr ai ni n g c a n i m pr o v e
b ot h v erti c al j u m p a n d a gilit y p erf or m a n c e ( 1 0 9). F urt h er, M c C or mi c k a n d
c oll e a g u es s u g g est e d t h at at hl et es s h o ul d i n c or p or at e pl y o m etri c e x er cis es
i n all pl a n es of m oti o n t o o pti mi z e i m pr o v e m e nts i n p o w er a n d C O D s p e e d
( 7 4). C o a c h es a n d at hl et es, t h er ef or e, s h o ul d c o nsi d er i n c or p or ati n g a v ari et y
of pl y o m etri c e x er cis es i n v ari o us pl a n es of m oti o n i n or d er t o a c hi e v e t h e
gr e at est i m pr o v e m e nts i n p o w er a n d C O D s p e e d.
Fl e xi bilit y, M o bilit y Tr ai ni n g, a n d W ar m- U p s
A n ot h er i m p ort a nt f a ct or c o ntri b uti n g t o C O D p erf or m a n c e is a c hi e vi n g
o pti m al fl e xi bilit y of t h e m us cl es a n d m o bilit y of t h e j oi nts. Fle xi bilit y c a n
b e d efi n e d as t h e a bilit y t o m o v e a n i n di vi d u al j oi nt t hr o u g h a f ull r a n g e of
m oti o n a n d is oft e n m e as ur e d i n a n o n w ei g ht- b e ari n g p ositi o n ( 5 4). Fl e xi bilit y
c a n b e a n i m p ort a nt c o ntri b ut or t o m o v e m e nt c a p a bilit y. F or e x a m pl e, if t h e
h a mstri n gs ar e e x c essi v el y ti g ht, a n d t his ti g ht n ess r e d u c es t h e fl e xi bilit y
i n t h e hi p j oi nt, hi p fl e xi o n m a y b e hi n d er e d d uri n g t h e r e c o v er y p h as e of
s pri nti n g, a n d s p e e d a n d a gilit y m a y s uff er. Ti g ht hi p fl e x ors m a y r estri ct
hi p e xt e nsi o n, r e d u ci n g t h e p o w er o ut p ut d uri n g t h e tri pl e e xt e nsi o n d uri n g
pr o p ulsi o n. H o w e v er, t his e x a m pl e ill ustr at es h o w a l a c k of fl e xi bilit y at t h e
hi p j oi nt is m a nif est e d as di mi nis h e d m o bilit y. M o bilit y is a m or e f u n cti o n al
t er m, d efi n e d as a n i n di vi d u al’s a bilit y ( or i n a bilit y) t o a c hi e v e a n i nt e n d e d
p ositi o n or p ost ur e, a n d is m or e r el at e d t o r el e v a nt m o v e m e nt p att er ns ( 1 6).
W hil e s uffi ci e nt fl e xi bilit y c o ntri b ut es t o m o bilit y, m o bilit y als o e nt ails
st a bilit y a n d c o or di n ati o n i n m ulti pl e j oi nts f u n cti o ni n g t o g et h er, a n d i n
m ulti pl e pl a n es of m o v e m e nt ( 1 6). I n a C O D m a n e u v er, t h e hi p m ust b e

m o bil e e n o u g h t o b ot h e xt er n all y r ot at e a n d e xt e n d, a n d t h e a n kl e m ust
e x hi bit f ull r a n g e of pl a nt ar fl e xi o n m oti o n, w hil e t h e k n e e r e m ai ns st a bl e
w hil e e xt e n di n g. T h e l u m b ar s pi n e m ust r e m ai n st a bl e t o tr a ns mit f or c es,
w hil e t h e t h or a ci c s pi n e a n d t h e s c a p ul a (s h o ul d er bl a d e) dis pl a y m o bilit y t o
all o w t h e ar ms t o a g gr essi v el y r ot at e t hr o u g h t h e s h o ul d er t o m o v e t h e b o d y
i n t h e i nt e n d e d n e w dir e cti o n. T h er ef or e, t o p erf or m a si n gl e w h ol e- b o d y
m o v e m e nt, t h e v ari o us j oi nts m ust c o or di n at e r ol es t o c o ntri b ut e t o o pti m al
f u n cti o n.
I n cr e asi n g fl e xi bilit y at t h e j oi nts t h at c o ntri b ut e t o C O D s p e e d (s p e cif-
i c all y, a n kl e, hi p, t h or a ci c s pi n e, a n d s h o ul d er) c a n b e a c c o m plis h e d vi a a
c o m bi n ati o n of t ar g et e d st ati c a n d d y n a mi c str et c hi n g a n d pro pri oce pti ve
ne uro m usc ul ar f acilit ati o n ( P N F). O n e c a v e at t o u n d ert a ki n g a pr o gr a m of
i n cr e asi n g fl e xi bilit y is t h at e x c essi v e r a n g e of m oti o n at a j oi nt c a n pr e dis-
p os e a n i n di vi d u al t o a c ut e i nj ur y ( 1 5). I n a d diti o n, r e c e nt fi n di n gs i n di c at e
t h at, t o a n e xt e nt, gr e at er l e v els of l o w er- b o d y stiff n ess ar e ass o ci at e d wit h
i m pr o v e d p erf or m a n c e i n t as ks t h at i n v ol v e r a pi d str et c h-s h ort e ni n g c y cl es
( 9 0). T h er ef or e, t h er e a p p e ars t o b e a n o pti m al r a n g e of fl e xi bilit y t h at c a n
c o ntri b ut e eff e cti v el y t o p erf or m a n c e w hil e li miti n g i nj ur y ris k. W hil e st atic
stretc hi ng is c h ar a ct eri z e d b y t a ki n g t h e j oi nt t o t h e e n d r a n g e of m oti o n a n d
h ol di n g t h e p ositi o n f or s e v er al s e c o n ds ( us u all y 1 5- 3 0 s e c o n ds), P N F tr ai n -
i n g i n v ol v es m ulti pl e m et h o ds d esi g n e d t o t a k e a d v a nt a g e of n e ur o m us c ul ar
m e c h a nis ms t o r efl e xi v el y all o w f or e n h a n c e d el o n g ati o n of t h e m us c ul ot e n -
di n o us u nit w hil e str et c hi n g. It e nt ails t a ki n g t h e j oi nt t o t h e e n d r a n g e, t h e n
c o ntr a cti n g t h e m us cl e t o b e str et c h e d, eit h er is o m etri c all y or c o n c e ntri c all y,
t h e n bri n gi n g t h e j oi nt t o a n e w, oft e n f urt h er, e n d p oi nt a n d h ol di n g it ( 7 1).
B ot h of t h es e m et h o ds ar e eff e cti v e at i n cr e asi n g j oi nt r a n g e of m oti o n f oll o w -
i n g c hr o ni c i m pl e m e nt ati o n ( 7 1). H o w e v er, t h e y ar e als o b ot h j oi nt-s p e cifi c,
a n d r es ult i n d e cr e as e d f or c e- a n d p o w er-r el at e d p erf or m a n c e if c o n d u ct e d
pri or t o m o v e m e nt e x e c uti o n (i. e., at t h e b e gi n ni n g of a tr ai ni n g s essi o n).
D y n a mi c w ar m- u ps ar e, t h er ef or e, r e c o m m e n d e d pri or t o p erf or m a n c e of
hi g h-f or c e or hi g h- p o w er m o v e m e nts, s u c h as s pri nti n g, j u m pi n g, or C O D
m o v e m e nts. D y n a mic w ar m- u ps i n v ol v e pr o gr essi v e m o v e m e nt p att er ns t h at
oft e n e x a g g er at e t h e r a n g es of m oti o n t h at will b e us e d i n t h e s u bs e q u e nt
s essi o n a n d c h all e n g e t h e i n v ol v e d m us c ul at ur e a n d c o n n e cti v e tiss u e i n
f u n cti o n al p att er ns ( 8 6). If st ati c str et c hi n g, P N F, or b ot h ar e i n c or p or at e d
i nt o a tr ai ni n g pr o gr a m f or i n cr e as e d fl e xi bilit y t o c o ntri b ut e t o o pti m al
m o bilit y, t h es e t e c h ni q u es s h o ul d b e us e d at t h e e n d of tr ai ni n g s essi o ns
a n d c o m p etiti o ns. S p e cifi c d y n a mi c w ar m- u p a cti viti es will b e a d dr ess e d i n
gr e at er d et ail i n l at er c h a pt ers.
C O N C L U SI O N
C O D s p e e d is a criti c al c o m p o n e nt of p erf or m a n c e f or t h os e i n v ol v e d i n
m a n y t e a m s p orts, a n d a c o m p o n e nt t h at c a n b e i m pr o v e d if tr ai n e d pr o p erl y.
Tar g et e d tr ai ni n g t h at f o c us es o n c orr e cti n g a n d o pti mi zi n g t e c h ni q u e; m a x -
i mi zi n g str e n gt h, p o w er, a n d R F D of i n v ol v e d m us c ul at ur e; a n d e n h a n ci n g
m o bilit y, a n d e m pl o ys str at e gi es t o a v oi d c o m m o n i nj uri es c a n bri n g a b o ut
o pti m al a d a pt ati o ns l e a di n g t o d esir e d p erf or m a n c e i m pr o v e m e nts. T h e
f oll o wi n g c h a pt ers will pr es e nt m et h o ds of a p pli c ati o n of t h e pri n ci pl es dis-
c uss e d h er e a n d f o c us e d tr ai ni n g str at e gi es t o a c hi e v e o pti m al e n h a n c e m e nt
of C O D s p e e d.
C H APTER
2
F a c t ors D et er mi ni n g
Q ui c k n ess
T a ni a S pit eri
J er e m y S h e p p ar d
T h e a bilit y t o i d e ntif y r el e v a nt c u es a n d e x e c ut e t h e c orr e ct c orr es p o n di n g

m o v e m e nts wit h mi ni m al d el a y c o ntri b ut es t o a n at hl et e’s s u c c ess i n c o m p e -
titi o n. If a n at hl et e misr e a ds or misti m es t h es e c u es, it c a n lit er all y c ost a g o al,
a g a m e, or e v e n a c h a m pi o ns hi p. N u m er o us p er c e pt u al a n d d e cisi o n- m a ki n g
f a ct ors i nfl u e n c e a pl a y er’s r e a cti v e a bilit y, or q ui c k n ess, w hi c h als o aff e cts
a gilit y.
D E CI SI O N- M A KI N G S KI L L S
Decisi o n- m a ki ng is t h e a bilit y t o a c c ur at el y a n d r a pi dl y i d e ntif y t as k-r el e v a nt
c u es wit hi n t h e s p orti n g e n vir o n m e nt, pr o c ess t h e i n c o mi n g i nf or m ati o n,
a n d s el e ct t h e m ost a p pr o pri at e r es p o ns e. Oft e n r ef err e d t o as re a di ng t he
pl a y , s u c c essf ul d e cisi o n- m a ki n g r e q uir es s u p eri or p er c e pt u al – c o g niti v e
a bilit y a n d p h ysi c al c a p a cit y t o pr o d u c e a c o or di n at e d m o v e m e nt o ut p ut
i n r es p o ns e t o e xt er n al sti m uli. D uri n g c o m p etiti o n w h e n t h e at hl et e h as
d e ci d e d w hi c h s p e cifi c m o v e m e nt t o m a k e, b as e d o n i nf or m ati o n c oll e ct e d
b y s e ns or y m e c h a nis ms fr o m e xt er n al sti m uli, t his m o v e m e nt is t h e n c o m -
p ar e d t o pri or st or e d k n o wl e d g e a n d f e e d b a c k m e c h a nis ms ( pr o pri o c e pti v e
a n d p eri p h er al), b ef or e b ei n g i nt er pr et e d b y t h e m ot or c ort e x ( 2 0, 3 5). T h e
br ai n t h e n s e n ds a m ess a g e t hr o u g h t h e s pi n al c or d t o t h e w or ki n g m us cl es,
pr o d u ci n g t h e d esir e d m o v e m e nt o ut p ut ( 3 5). T his r es p o n s e r e pr es e nts
t h e c oll e cti v e i nt er a cti o n b et w e e n t h e n er v o us s yst e m a n d i ntri nsi c m us cl e
pr o p erti es t o m o d ul at e m o v e m e nt o ut p ut i n r es p o ns e t o i n p ut r e g ar di n g t h e
s urr o u n di n g e n vir o n m e nt.
T h e a ut h ors w o ul d li k e t o a c k n o wl e d g e t h e si g nifi c a nt c o ntri b uti o n of J a y D a w es t o t his c h a pt er.
29
F A C T O R S I N F L U E N CI N G D E CI SI O N-
M A KI N G A BI LI T Y
M a n y f a ct ors c a n i nfl u e n c e d e cisi o n- m a ki n g a bilit y. Br o a dl y, t h e t as k, e n vi -
r o n m e nt, a n d or g a nis mi c c o nstr ai nts i nfl u e n c e t h e a bilit y of a n at hl et e t o
m a k e r a pi d a n d a c c ur at e d e cisi o ns d uri n g c o m p etiti o n (fi g ur e 2. 1).
T a s k C o n str ai nt s
Tas k c o nstr ai nts v ar y b et w e e n diff er e nt s p orts, h o w e v er r ef er t o t h e n u m b er of
pl a y ers o n t h e c o urt, pl a y er si z e, s p e e d of m o v e m e nt e x e c uti o n, o bj e ct m a ni p -
ul ati o n, a n d pr es e nt ati o n of t h e sti m ul us. D uri n g c o m p etiti o n, m o v e m e nts ar e
t y pi c all y e x e c ut e d r a pi dl y, r e d u ci n g t h e ti m e a v ail a bl e f or at hl et es t o i d e ntif y
a n d r es p o n d t o r el e v a nt sti m uli wit hi n t h e e n vir o n m e nt, r es ulti n g i n a sl o w er
d e cisi o n- m a ki n g ti m e. F urt h er, a m aj orit y of t e a m s p orts r e q uir e at hl et es t o
c o ntr ol a n o bj e ct (e. g., a b all, b at, or r a c q u et) w h e n m a ki n g a n d e x e c uti n g
T e c h ni c al
• Ki n eti c • Ki n e m ati c • M u s cl e a cti vit y
P er c e pt u al- C o g niti v e P h y si c al
• R e a cti o n ti m e Or g a ni s m • Str e n gt h c a p a cit y
• Vi si o n • A nt hr o p o m etri c s
• Pri or k n o wl e d g e • Fi b er t y p e
• Pl a yi n g e x p eri e n c e • Speed
• N u m b er of pl a y er s
• Pl a y er si z e
• S p e e d of t h e
m o v e m e nt • Di str a cti o n s
• O bj e ct • Ty p e of vi s u al
m a ni p ul ati o n sti m ul u s
• Pr e s e nt ati o n of • Pl a yi n g s urf a c e
vi s u al sti m ul u s
A gilit y
p erf or m a n c e
Ta s k E n vir o n m e nt
Fi g ur e 2. 1 O r g a nis mi c, t as k, a n d e n vir o n m e nt al c o nstr ai nt s aff e cti n g d e cisi o n- m a ki n g

a bilit y. E 7 3 5 4/ N C S A/ F 0 2. 0 1/ 6 0 8 6 3 4/ m h- R 2
R e pri nt e d b y p er mi s si o n fr o m T. S pit eri, F. M cI nt yr e, C. S p e c os, a n d S. M ys z k a, “ C o g niti v e Tr ai ni n g f or A gilit y: T h e I nt e-
gr ati o n B et w e e n P er c e pti o n a n d A cti o n,” Stre n gt h a n d C o n diti o ni n g J o ur n al 4 0, n o. 1 ( 2 0 1 7): 3 9- 4 6.
F a ct ors D et er mi ni n g Q ui c k n ess ■ 3 1
d e cisi o ns. R es e ar c h h as s h o w n t h at t his i n cr e as es t h e c o g niti v e d e m a n d of

t h e t as k a n d sl o ws d e cisi o n- m a ki n g ti m e i n n o vi c es, b ut d es pit e t his, elit e
at hl et es h a v e t h e a bilit y t o pr o d u c e a f ast er p erf or m a n c e ( 2 9).
E n vir o n m e nt al C o n str ai nt s
E n viro n me nt al c o nstr ai nts d es cri b es t h e at hl eti c e n vir o n m e nt i n w hi c h t h e
t as k o c c urs; s p e cifi c all y, t h e t y p e of sti m uli t h at at hl et es ar e r e q uir e d t o
r es p o n d t o a n d t h e e xt er n al distr a cti o ns pr es e nt t h at c a n n e g ati v el y i nfl u e n c e
d e cisi o n- m a ki n g a bilit y. R es e ar c h i n t his ar e a h as r e v e al e d t h at a f ast er d e ci -
si o n- m a ki n g ti m e is dir e ctl y d e p e n d e nt u p o n pri or k n o wl e d g e a n d e x p eri e n c e
s p e cifi c t o t h e s p orti n g c o nt e xt i n a d diti o n t o t h e s p e cifi cit y of t h e sti m ul us
t o t h e at hl et e’s s p orti n g e n vir o n m e nt ( 2). E xt er n al distr a cti o ns s u c h as t h e
n u m b er of at hl et es a n d t h e at m os p h er e of t h e cr o w d c a n eit h er i n cr e as e or
d e cr e as e at hl et es’ ar o us al a n d a n xi et y, i m p a cti n g t h eir a bilit y t o m a k e r a pi d
a n d s u c c essf ul d e cisi o ns ( 3 4).
Or g a ni s mi c C o n str ai nt s
Or g a nis mic c o nstr ai nts d es cri b e t h e p h ysi c al, t e c h ni c al, a n d p er c e pt u al –
c o g niti v e q u aliti es of a n at hl et e a n d h o w t h es e aff e ct m o v e m e nt o ut p ut ( 2 5).
P h ysic al q u alities r ef er t o t h e a nt hr o p o m etri cs, g e n er al m ot or a biliti es, a n d
str e n gt h a n d p o w er c a p a cit y t h at c a n aff e ct a n at hl et e’s a bilit y t o s u c c essf ull y
e x e c ut e t h e d esir e d m o v e m e nt, w hil e tec h nic al q u alities d es cri b e a n at hl et e’s
a bilit y t o s e q u e n c e t h e r e q uir e d m us cl e a cti o ns, c o or di n at e f or c e a p pli c ati o n,
a n d a d o pt a n a p pr o pri at e b o d y p ositi o n t o e x e c ut e a f ast p erf or m a n c e ( 2 6).
Perce pt u al – c o g niti ve q u alities d es cri b e t h e a bilit y of a n at hl et e t o c o ntr ol g a z e
t o i d e ntif y r el e v a nt c u es fr o m t h e e n vir o n m e nt r e q uiri n g eff e cti v e vis u al
s c a n ni n g, a nti ci p ati o n, a n d d e cisi o n- m a ki n g t o f or m ul at e a r a pi d a n d a c c ur at e
r es p o ns e, w hi c h is dir e ctl y d e p e n d e nt u p o n t h e at hl et e’s pl a yi n g e x p eri e n c e
a n d pri or k n o wl e d g e of t h e g a m e ( 1 3, 2 0).
I n cr e ati n g tr ai ni n g pr o gr a ms t o d e v el o p a gilit y a n d q ui c k n ess, c o a c h es
s h o ul d first i d e ntif y a p er c e pt u al – c o g niti v e s kill t o b e tr ai n e d, t h e n m a ni p ul at e
a t as k a n d/ or e n vir o n m e nt c o nstr ai nt t o d e v el o p t h at p arti c ul ar p er c e pt u al –
c o g niti v e q u alit y. W h e n t h e diff er e nt t as k a n d e n vir o n m e nt al c o nstr ai nts of
e a c h i n di vi d u al s p ort ar e i d e ntifi e d, tr ai ni n g c o n diti o ns c a n b e m a ni p ul at e d
t o b ett er r efl e ct t h e c o m p etiti v e e n vir o n m e nt a n d d e v el o p a n at hl et e’s d e ci-
si o n- m a ki n g a bilit y.
I N F O R M A TI O N- P R O C E S SI N G C A P A CI T Y
I nf or m ati o n processi ng r ef ers t o t h e s p e e d wit h w hi c h at hl et es ar e a bl e t o pr o-
c ess i n c o mi n g i nf or m ati o n fr o m t h eir e n vir o n m e nt a n d r es p o n d a c c or di n gl y
( 1 9, 2 0). B ef or e at hl et es m o v e, t h e y m ust first i d e ntif y t h e n e e d t o r es p o n d t o

a sit u ati o n, w hi c h is a c hi e v e d b y i d e ntif yi n g a n d c oll e cti n g e n vir o n m e nt al
c u es fr o m a v ari et y of s e ns or y m e c h a nis ms, i n cl u di n g t h e a u dit or y, vis u al,
a n d s o m at os e ns or y s yst e ms ( 2 0). F or e x a m pl e, a r u n ni n g b a c k w aits f or t h e
q u art er b a c k t o pr o vi d e t h e a u dit or y c o m m a n d t o si g n al t h e st art of a pl a y.
As h e pr e p ar es t o gr a b t h e h a n d off fr o m t h e q u art er b a c k, h e c oll e cts vis u al
i nf or m ati o n a b o ut t h e p ositi o n of t h e d ef e ns e i n a n att e m pt t o fi n d a g a p t o
r u n t hr o u g h. As w o ul d- b e t a c kl ers tr y t o gr a b hi m, his s o m at os e ns or y s yst e m
gi v es his c e ntr al n er v o us s yst e m f e e d b a c k a b o ut t h e m a n u al pr ess ur e t h e
o p p o n e nts ar e a p pl yi n g t o his p a ds a n d his b o d y. Gi v e n t his i nf or m ati o n,
t h e pl a y er m a y b e a bl e t o s pi n a w a y fr o m t h e att a c k.
T his s c e n ari o ill ustr at es t h at t h e c o m pl e x i nt er a cti o ns b et w e e n t h e at hl et e,
t h e t as k at h a n d, a n d t h e e n vir o n m e nt i m p a ct t h e a bilit y t o m a k e r a pi d a n d
a c c ur at e d e cisi o ns d uri n g c o m p etiti o n. T h e h u m a n m o d el f or i nf or m ati o n
pr o c essi n g d es cri b es t h e i nt er a cti o n b et w e e n a n at hl et e’s p er c e pt u al a bilit y
t o i d e ntif y a n d i nt er pr et r el e v a nt sti m uli a n d c o g niti v e a bilit y t o pr o gr a m
a n d e x e c ut e a n a p pr o pri at e r es p o ns e b as e d u p o n r etri al of i nf or m ati o n fr o m
st or e d m e m or y (fi g ur e 2. 2). T h us, t h e o ut c o m e a n d a c c ur a c y of t h e r es p o ns e
d e p e n ds o n h o w s p e cifi c t h e st or e d i nf or m ati o n is t o t h e gi v e n sit u ati o n ( 4,
2 0). S e v er al v ari a bl es aff e ct t h e s p e e d at w hi c h i nf or m ati o n pr o c essi n g o c c urs,
S c ott W. Gr a u/I c o n S MI/ C or bi s vi a G ett y I m a g e s
R u n ni n g b a c k s r e s p o n d t o a v ari et y of e n vir o n m e nt al c u e s, all o wi n g t h e m t o el u d e

o p p o n e nt s.
i n cl u di n g sti m ul us cl arit y, i nt e n- M e nt al
sit y, t y p e, s p e cifi cit y, a n d l e v el of Sti m ul u s
o p er ati o n s
Response
s p e cifi c t o
e x p eri e n c e ( 1 9). t h e sti m ul u s
Sti m ul us cl arit y r ef er s t o t h e
e xt e nt t o w hi c h t h e sti m ul us i s Fi g ur e 2. 2 Inf or m ati o n pr o c essi n g m o d el.
A d a pt e d fr o m R. H. C o x, S p ort Ps yc h ol o g y: C o nce pts a n d A p pli-
w ell d efi n e d a n d cl e ar (e. g., i n c ati o ns,E 7t7 3h 5e 4/d. (N NCe Sw A/Y orF k:0 2.M 0c 2/Gr a6 0w-8 Hill,
6 3 6/ m h- R 1
2 0 1 2), 1 3 3.
f o c us v ers us o ut of f o c us), w hil e
sti m ul us i nte nsit y d es cri b es t h e m a g nit u d e of t h e sti m ul us (e. g., l o u d n ess,
bri g ht n ess, a n d s o o n). T h e gr e at er t h e cl arit y or i nt e nsit y of a n e n vir o n m e nt al
sti m ul us, t h e f ast er t h e at hl et e will b e a bl e t o i d e ntif y t h e sti m ul us wit hi n
t h e e n vir o n m e nt a n d pr o c ess t h e r el e v a nt i nf or m ati o n ( 1 9). Sti m ul us t y pe
d es cri b es t h e t y p e of sti m ul us pr es e nt e d a n d c a n als o i nfl u e n c e t h e s p e e d
at w hi c h a sti m ul us is i niti all y i d e ntifi e d. T h e ti m e r e q uir e d t o r es p o n d t o
a vis u al sti m ul us (a p pr o xi m at el y 1 8 0- 2 0 0 millis e c o n ds) is gr e at er t h a n t h e
ti m e r e q uir e d t o r es p o n d t o a n a u dit or y sti m ul us (a p pr o xi m at el y 1 4 0- 1 6 0
millis e c o n ds), w hil e ki n est h eti c r e a cti o n ti m e is t h e f ast est (a v er a gi n g 1 2 0-
1 4 0 millis e c o n ds) ( 2 0, 3 0).
Sti m ul us s pecificit y d es cri b es t h e l e v el of si mil arit y of t h e gi v e n sti m ul us
t o t h e a ct u al c o m p etiti v e e n vir o n m e nt ( 1 9, 2 0). As m e nti o n e d, r e a cti n g t o a
sti m ul us r e q uir es pr o c essi n g b as e d o n r etri e v al of i nf or m ati o n fr o m m e m or y.
If t h er e is a gr e at er si mil arit y b et w e e n a sti m ul us us e d i n tr ai ni n g t o t h os e
pr es e nt e d d uri n g c o m p etiti o n, i nf or m ati o n- pr o c essi n g s p e e d s h o ul d i m pr o v e.
St u di es i n v esti g ati n g diff er e n c es b et w e e n e x p erts a n d n o n e x p erts h a v e i d e n -
tifi e d t h e n e e d f or a s p e cifi c tr ai ni n g sti m ul us i n or d er t o d et e ct diff er e n c es
i n p er c e pt u al – c o g niti v e e x p ertis e e n a bli n g at hl et es t o utili z e s p ort-s p e cifi c
d e cisi o n- m a ki n g t o r e pli c at e g a m e-s p e cifi c c o n diti o ns ( 2, 5, 1 3). R es e ar c h
h as s h o w n t h at w hil e a g e n eri c sti m ul us, s u c h as a li g ht, m a y tr ai n a n at hl et e
t o r e c o g ni z e a n d r e a ct b y tr ai ni n g b asi c i nf or m ati o n pr o c essi n g, it is n ot a
v ali d m e as ur e t o d e v el o p p er c e pt u al – c o g niti v e a bilit y or f or g a u gi n g at hl eti c
p erf or m a n c e ( 6). Usi n g a m or e s p e cifi c sti m ul us, s u c h as a n ot h er p ers o n t o
m o v e a n d r es p o n d t o, all o ws at hl et es wit h a nti ci p at or y e x p ertis e t o i d e ntif y
r el e v a nt ki n e m ati c c u es fr o m t h eir o p p ositi o n e arli er i n sti m ul us pr es e nt ati o n
a n d r es p o n d f ast er ( 1, 2, 1 1, 3 3).
Fi n all y, t h e at hl et e’s l e v el of e x p eri e n c e h as a pr of o u n d eff e ct o n o v er all
q ui c k n ess. F or e x a m pl e, at hl et es w h o ar e a bl e t o r e a d or e x p e ct t h e n e xt pl a y
b as e d o n t h eir o p p o n e nts’ f or m ati o n h a v e a gr e at er a nti ci p at or y a d v a nt a g e
t h a n t h os e u n a bl e t o i d e ntif y t h es e t as k-r el e v a nt c u es. T h e a bilit y t o r e a d
t h e o p p osi n g pl a y er’s a cti o ns is l ar g el y b as e d o n r e p etiti o n a n d c o m p etiti v e
e x p eri e n c e o v er ti m e ( 1 2, 2 2, 3 5).
C o a c h es s h o ul d c o nsi d er t his i nf or m ati o n w h e n d e v el o pi n g drills t o tr ai n
a gilit y a n d q ui c k n ess; i m pl e m e nti n g a g e n eri c sti m ul us (e. g., li g ht, w histl e,
or v oi c e c o m m a n ds) cr e at es a c o ntr oll e d r e a cti v e e n vir o n m e nt, e x p osi n g

at hl et es t o e m pl o y a b asi c g o al- dir e ct e d s e ar c h str at e g y t o i m pr o v e r e a cti v e
a bilit y. R e pli c ati n g t h e c o m p etiti v e e n vir o n m e nt i n tr ai ni n g is a criti c al f a ct or
t o d e v el o p d e cisi o n- m a ki n g a bilit y a n d i n cr e as e t h e p ot e nti al t o tr a nsf er
fr o m tr ai ni n g t o c o m p etiti o n. Cr e ati n g te m p or al (ti mi n g of sti m ul us pr es e n-
t ati o n) a n d s p ati al ( dir e cti o n of t h e sti m ul us) v ari a bilit y wit hi n t h e tr ai ni n g
e n vir o n m e nt e x p os es at hl et es t o t h e u n pr e di ct a bl e n at ur e of c o m p etiti o n,
e n a bli n g t h e m t o pr a cti c e s c a n ni n g t h e e n vir o n m e nt f or r el e v a nt c u es. Fi n all y,
t h e s p e cifi cit y of t h e sti m ul us us e d s h o ul d b e dir e ctl y r el at e d t o g a m eli k e
sit u ati o ns t h at t h e at hl et e mi g ht e x p eri e n c e. F or e x a m pl e, a s pri nt er s h o ul d
r es p o n d t o a s o u n d sti m ul us, si n c e t h e s a m e t y p e of c u e is us e d t o i niti at e
tr a c k e v e nts. I n c o ntr ast, a s p ort-s p e cifi c sti m ul us f or a d ef e nsi v e li n e m a n
i n f o ot b all w o ul d i n v ol v e m o v e m e nt, si n c e f o ot b all pl a y ers l o o k f or vis u al
sti m uli i n c o m p etiti o n.
F A C T O R S I N F L U E N CI N G R E A C TI O N TI M E
T h e a bilit y t o pr o c ess i nf or m ati o n i n a r el ati v el y s h ort p eri o d all o ws at hl et es
a t a cti c al a d v a nt a g e w h e n a r a pi d m ot or r es p o ns e is n e e d e d. R e acti o n ti me ,
d es cri b e d as t h e ti m e b et w e e n sti m ul us pr es e nt ati o n a n d t h e o ns et of m ot or
r es p o ns e ( 2 0), is oft e n us e d as a m e as ur e of i nf or m ati o n- pr o c essi n g s p e e d a n d
d e cisi o n- m a ki n g a bilit y. M a n y f a ct ors c a n i nfl u e n c e r e a cti o n ti m e, i n cl u di n g
t h e r at e a n d s p e e d of m o v e m e nt e x e c uti o n, t h e n u m b er of sti m ul us-r es p o ns e
alt er n ati v es, t h e l e n gt h of ti m e b et w e e n t h e pr es e nt ati o n of m ulti pl e sti m uli,
a n d t h e l o c ati o n of t h e sti m ul us wit hi n t h e vis u al fi el d ( 2 0).
T h e n u m b er of sti m uli i n t h e e n vir o n m e nt a n d t h e t ot al n u m b er of p ossi bl e
a cti o ns l ar g el y d et er mi n e t h e at hl et e’s a bilit y t o s el e ct a n a p pr o pri at e r es p o ns e
( 1 9, 2 0). Ty pi c all y, r e a cti o ns ar e cl assifi e d as eit h er si m ple or c h oice ( 1 9). Si m ple
re acti o n ti me r ef ers t o t h e pr es e nt ati o n of a sti m ul us t h at h as o nl y o n e c orr e ct
r es p o ns e, s u c h as a g u n b ei n g fir e d t o si g n al t h e st art of a s pri nti n g r a c e.
C h oice re acti o ns r e q uir e a n at hl et e t o s el e ct a n a p pr o pri at e r es p o ns e t o o n e
of s e v er al u n a nti ci p at e d sti m uli ( 2 0). A c c or di n g t o Hi c k’s l a w, t h e a m o u nt of
ti m e r e q uir e d t o pr e p ar e a r es p o ns e t o a sti m ul us d e p e n ds o n t h e p ossi bl e
n u m b er of r es p o ns es pr es e nt ( 1 9). As t h e n u m b er of sti m uli i n t h e e n vir o n -
m e nt i n cr e as es, t h e at hl et e h as a gr e at er n u m b er of alt er n ati v e r es p o ns es t o
s el e ct fr o m i n or d er t o p erf or m t h e c orr e ct m ot or t as k, i n cr e asi n g t h e a m o u nt
of ti m e r e q uir e d t o e x e c ut e a p arti c ul ar m o v e m e nt ( 1 9). C h oi c e-r e a cti o n
ti m e is i m p ort a nt f or s p orts t h at r e q uir e at hl et es t o r es p o n d t o t h e m o v e-
m e nts of ot h er pl a y ers a n d t o s el e ct a p pr o pri at e r es p o ns es b as e d o n t h es e
m o v e m e nts. F or e x a m pl e, as d ef e n d ers i n l a cr oss e f oll o w t h eir o p p o n e nt
d o w nfi el d, t h e y m ust w at c h t h eir o p p o n e nt’s b o d y p ositi o n, t h e off e nsi v e
p att er ns of t h e o p p ositi o n, a n d t h e l o c ati o n of t h eir o w n t e a m m at es i n or d er
A n dr e s Al o n s o/ N C A A P h ot os vi a G ett y I m a g e s
S p or t s s u c h a s l a cr o s s e cr e at e a c h a oti c e n vir o n m e nt i n w hi c h pl a y er s m u st r e a c t
t o m ulti pl e sti m uli.
t o t a k e t h e m ost a p pr o pri at e a cti o n a n d t o b est d ef e n d a g ai nst t h e off e nsi v e

att a c k.
W h e n a n at hl et e is r es p o n di n g t o t w o cl os el y s p a c e d sti m uli, a d el a y i n
pr o c essi n g s p e e d is oft e n o bs er v e d; t his is c all e d t h e ps yc h ol o gic al refr act or y
peri o d . T his d el a y i n r es p o ns e r e pr es e nts t h e li miti n g f a ct or i n pr o c essi n g
s p e e d: t h e r es p o ns e t o t h e s e c o n d sti m ul us is d el a y e d b e c a us e t h e at hl et e is
still pr o c essi n g (a n d r es p o n di n g t o) t h e first sti m ul us ( 1 0). A n e x a m pl e of t his
is a f a k e p erf or m e d i n m a n y s p orts t o d e c ei v e t h e o p p ositi o n. I n t his t y p e of
pl a y, a n at hl et e i n di c at es t h e i niti al st a g es of o n e m o v e m e nt a n d t h e n q ui c kl y
p erf or ms a n ot h er m o v e m e nt t o its c o m pl eti o n. P erf or mi n g a f a k e i niti all y
gi v es t h e o p p ositi o n i n c orr e ct c u es s o t h at t h e y c a n n ot r es p o n d c orr e ctl y
or q ui c kl y e n o u g h t o eff e cti v el y d ef e n d t h e s e c o n d, or a ct u al, m o v e m e nt.
A n ot h er e x a m pl e is if a pit c h er a p p e ars t o b e a b o ut t o d eli v er t h e b as e b all
t o t h e pl at e b ut i nst e a d att e m pts a pi c k off, t his m a y c a us e t h e b as e r u n n er a
m o m e nt ar y d el a y, r es ulti n g i n b ei n g pi c k e d off at t h at b as e. W h e n a n at hl et e
is r es p o n di n g t o t w o cl os el y s p a c e d sti m uli d uri n g a n a gilit y t as k, diff er e n c es
i n d e cisi o n- m a ki n g ti m e h a v e b e e n o bs er v e d i n f ast er a n d sl o w er at hl et es
w h e n r es p o n di n g t o t h e first sti m ul us; h o w e v er n o diff er e n c e w as e vi d e nt i n
r es p o ns e ti m e b et w e e n gr o u ps w h e n r es p o n di n g t o t h e s e c o n d sti m ul us ( 2 7).
D es pit e f ast er at hl et es b ei n g a bl e t o pr o d u c e a f ast er o v er all p erf or m a n c e,
w hi c h is li k el y d u e t o t h eir or g a nis mi c c o ntr asts ( p h ysi c al a n d t e c h ni c al
a bilit y), a d el a y i n r es p o ns e ti m e is still o bs er v e d i n at hl et es r es p o n di n g t o

t w o cl os el y s p a c e d sti m uli.
I n s p ort, r es p o n di n g i n t h e s a m e dir e cti o n as a n o p p o n e nt or p ass w h er e
t h e sti m ul us a n d t h e r es p o ns e o c c ur o n t h e s a m e si d e pr o d u c es c o m p ati bl e
m a p pi n g. C o n v ers el y, m o vi n g i n t h e o p p osit e dir e cti o n will r es ult i n i n c o m p at -
i bl e m a p pi n g b e c a us e t h e sti m ul us a n d r es p o ns e o c c ur o n o p p osit e si d es. T h e
t er m sti m ul us-res p o nse c o m p ati bilit y d es cri b es t h e s p ati al c orr el ati o n b et w e e n
t h e sti m ul us a n d t h e a p pr o pri at e r es p o ns e ( 8), wit h r es e ar c h c o n cl u di n g t h at
r e a cti o n ti m e is f ast er f oll o wi n g a c o m p ati bl e r at h er t h a n a n i n c o m p ati bl e
sti m ul us ( 1 5). O n e st u d y h as i n v esti g at e d diff er e n c es i n r es p o ns e ti m es d uri n g
d ef e nsi v e (c o m p ati bl e) a n d off e nsi v e (i n c o m p ati bl e) a gilit y t as ks, fi n di n g dif -
f er e n c es i n b ot h d e cisi o n- m a ki n g ti m e a n d m o v e m e nt o ut p ut b et w e e n t h e
t w o t as ks, wit h a f ast er p erf or m a n c e o bs er v e d w h e n at hl et es w er e i nstr u ct e d
t o c h a n g e dir e cti o n a n d f oll o w t h eir o p p o n e nt ( d ef e nsi v e a gilit y) ( 2 7). Si n c e
b ot h d ef e nsi v e a n d off e nsi v e m o v e m e nts ar e r e q uir e d t hr o u g h o ut a g a m e, it is
i m p ort a nt t o m e as ur e a n at hl et e’s r es p o ns e ti m es u n d er b ot h c o m p ati bl e a n d
i n c o m p ati bl e sti m ul us-r es p o ns e c o n diti o ns i n or d er t o m a k e a gilit y tr ai ni n g
pr o gr a ms m or e s p e cifi c f or a n at hl et e’s i n di vi d u al n e e ds.
Fr o m a tr ai ni n g p ers p e cti v e, m a n y e x p erts b eli e v e si m pl e r e a cti o n ti m e
is m u c h h ar d er t o alt er t hr o u g h tr ai ni n g b e c a us e it is pri m aril y r el at e d t o
g e n eti cs a n d t o t h e s p e e d of t h e c e ntr al n er v o us s yst e m. H o w e v er, tr ai ni n g
a n d e x p eri e n c e m a y si g nifi c a ntl y i m pr o v e c h oi c e-r e a cti o n ti m e ( 2 0). F or t his
r e as o n, at hl et es s h o ul d i n c or p or at e s o m e f or m of s p ort-s p e cifi c r e a cti v e- a gilit y
tr ai ni n g i nt o t h eir o v er all str e n gt h a n d c o n diti o ni n g pr o gr a ms t o i m pr o v e
t h eir a bilit y t o r es p o n d q ui c kl y t o m ulti pl e sti m uli i n a c h a oti c s p ort e n vir o n-
m e nt. E arl y st u di es i n v ol vi n g a nti ci p ati o n a n d r e a cti o n ti m e w er e b as e d o n
g e n eri c sti m uli a n d g e n eri c at hl eti c r es p o ns es ( 9), f aili n g t o a c c ur at el y ass ess
s p ort-s p e cifi c d e cisi o n- m a ki n g a n d a nti ci p ati o n. Pr e vi o us st u di es h a v e utili z e d
pr oj e ct e d i m a g es a n d t hr e e- di m e nsi o n al h u m a n sti m uli ( ot h er o p p o n e nts)
f or at hl et es t o r es p o n d t o, all o wi n g i n di vi d u als wit h a nti ci p at or y e x p ertis e
t o r e c o g ni z e s p e cifi c ki n e m ati c c u es e arli er i n sti m ul us pr es e nt ati o n a n d t o
r es p o n d f ast er; t his pr o v e d t o b e a b ett er dis cri mi n at or b et w e e n l e v els of
e x p ertis e c o m p ar e d t o ot h er g e n eri c sti m uli ( 5, 6, 2 3). T h es e fi n di n gs i n di c at e
t h at s p ort-s p e cifi c pr ot o c ols t h at utili z e p er c e pt u al s kills (s u c h as p att er n
r e c o g niti o n a n d a nti ci p ati o n) m a y b e b est f or est a blis hi n g t h e a p pr o pri at e
c o nt e xt, or li n k, t o s kills i n a p arti c ul ar s p ort ( 1).
A N TI CI P A TI O N
W h e n at hl et es c a n a c c ur at el y pr e di ct a n e v e nt a n d or g a ni z e t h eir m o v e m e nts
i n a d v a n c e, t h e y c a n i niti at e a n a p pr o pri at e r es p o ns e f ast er t h a n if t h e y h a d
w ait e d t o r e a ct t o a sti m ul us. Wit h e x p eri e n c e, t h e y g ai n gr e at er k n o wl e d g e
P atri c k G ors ki/I c o n S p ort s wir e vi a G ett y I m a g e s

T hr o u g h a nti ci p at or y c u e s, a n e x p eri e n c e d h o c k e y pl a y er c a n g ai n a c o m p etiti v e
a d v a nt a g e o v er o p p o n e nt s.
of h o w l o n g it t a k es t o c o or di n at e t h eir o w n m o v e m e nts ( k n o w n as effect or

a ntici p ati o n ) wit h c ert ai n e n vir o n m e nt al r e g ul ariti es a n d o p p o n e nt t e n d e n ci es
i n a gi v e n sit u ati o n (perce pt u al a ntici p ati o n ). I n a d diti o n, if at hl et es c a n pr e di ct
t h e l o c ati o n of a n o bj e ct wit hi n t h eir e n vir o n m e nt (s p ati al a ntici p ati o n) a n d
i d e ntif y w h e n it will o c c ur (te m p or al a ntici p ati o n), t h e y will b e a bl e t o f or m a n
a p pr o pri at e r es p o ns e b ef or e t h e sti m ul us is pr es e nt e d. At hl et es w h o a nti ci p at e
a c c ur at el y c a n g ai n a c o m p etiti v e a d v a nt a g e o v er t h eir o p p ositi o n. A nti ci p ati o n
is p ossi bl e i n n e arl y all s p orts. F or e x a m pl e, b y w at c hi n g h o w a n o p p o n e nt
pi v ots or m o v es t h e sti c k, a h o c k e y pl a y er c a n g et a n i d e a of t h e dir e cti o n
a n o p p o n e nt is g oi n g or w h at m o v e m e nt t h e o p p o n e nt is tr yi n g t o e x e c ut e.
A nti ci p ati o n a p p e ars t o b e a tr ai n a bl e f a ct or t h at aff e cts d e cisi o n- m a ki n g
a bilit y, b e c a us e at hl et es i m pr o v e a n d r efi n e t h eir s e ar c h str at e gi es a n d p att er n
r e c o g niti o n a n d g ai n m or e k n o wl e d g e t h o u g h m or e pl a yi n g e x p eri e n c e ( 1, 1 3,
1 6, 1 8, 2 2). T h e pri m ar y g o al i n tr ai ni n g a nti ci p ati o n s h o ul d b e t o i m pr o v e
d e cisi o n- m a ki n g a bilit y a n d r es p o ns e a c c ur a c y, b ef or e e n h a n ci n g r es p o ns e
s p e e d, b ef or e tr ai ni n g t h e a bilit y t o l o c at e a n d i d e ntif y c orr e ct c u es fr o m t h e
e n vir o n m e nt, a n d b ef or e f o c usi n g o n s p e e d of i d e ntifi c ati o n.
K N O W L E D G E O F SI T U A TI O N S
T h e k n o wl e d g e of s p e cifi c s p orti n g sit u ati o ns c a n h el p at hl et es r e a ct m or e
q ui c kl y t o e n vir o n m e nt al c u es. Pri or sit u ati o n al k n o wl e d g e of a n o p p o n e nt’s
str e n gt hs a n d w e a k n ess es, c o urt or fi el d p ositi o n, a n d e v e nt pr o b a bilit y i nf or-

m ati o n c a n assist at hl et es w h e n t h e y ar e s e ar c hi n g f or r el e v a nt c u es t o e n a bl e
a f ast er r es p o ns e. F or e x a m pl e, t h e tr aj e ct or y or s pi n of a b all, t h e dir e cti o n
a n d s p e e d of a n o p p o n e nt, or t h e o p p ositi o n’s p ositi o n ar e all p ossi bl e p at -
t er ns t h at a n e x p eri e n c e d at hl et e m a y us e t o g ai n a d v a nt a g e o v er t h os e wit h
l ess e x p eri e n c e. I n m a n y s p orts, t h e b ett er at hl et es ar e at r e c o g ni zi n g a n d
i nt er pr eti n g t h es e p att er ns, t h e gr e at er t h eir p ot e nti al f or r e a cti n g q ui c kl y a n d
a c c ur at el y t o t h e gi v e n sti m ul us ( 1 9, 2 0). A n i n cr e as e d a w ar e n ess of t h e s ur -
r o u n di n g e n vir o n m e nt h as b e e n f o u n d t o i n cr e as e t h e vis u al r e pr es e nt ati o n of
s p ort-s p e cifi c c u es, s u bs e q u e ntl y l e a di n g t o a n i n cr e as e i n m ot or a cti v ati o n of
t h e m us cl es i n v ol v e d i n s kill e x e c uti o n ( 2 4, 3 5). T h e i n cr e as e i n c orti c os pi n al
m ot or- e v o k e d p ot e nti als e n a bl es elit e at hl et es t o pr e p ar e t h e b o d y s o o n er f or
t h e u p c o mi n g r es p o ns e c o m p ar e d t o n o vi c e at hl et es ( 3 5), r es ulti n g i n a s h ort er
r es p o ns e pr o gr a m mi n g p h as e of t h e h u m a n i nf or m ati o n- pr o c essi n g m o d el
(s e e fi g ur e 2. 2). I n a s p ort li k e A m eri c a n f o ot b all, s p e cifi c c u es m a y al ert t h e
d ef e ns e w h et h er a p assi n g or a r u n ni n g pl a y is a b o ut t o o c c ur. D ef e n d ers w h o
ar e a bl e t o i nt er pr et t h es e c u es q ui c kl y ar e m or e li k el y t o b e i n t h e c orr e ct
p ositi o n s o o n er t o m a k e a n e c ess ar y pl a y.
T his a bilit y t o r e c o g ni z e
s p e cifi c p att er n s i s a s kill
t h at at hl et e s c a n d e v el o p
t h r o u g h e x p e ri e n c e a n d
l e ar ni n g. B ot h t h e a m o u nt
a n d t h e t y p e of pr a cti c e ar e
i m p ort a nt. As pl a y ers’ k n o wl-
e d g e of a p arti c ul ar sit u ati o n
i n cr e as es a n d t h e y b e c o m e
m or e f a mili ar wit h t h e o pti -
m al m o v e m e nt r es p o ns e i n
r el ati o n t o t h e sti m ul us dis-
pl a y e d, t h eir r e a cti o n ti m e, or
J o h n A mi s/ N C A A P h ot os vi a G ett y I m a g e s
q ui c k n ess, will i m pr o v e. F or
t his r e as o n, d uri n g t h e i niti al
st a g e s of l e ar ni n g, at hl et e s
s h o ul d p erf or m cl os e d, pr e-
pr o gr a m m e d a gilit y drills f or
t e c h ni q u e m ast er y. P erf or m-
i n g a s h uttl e r u n drill, f or
e x a m pl e, will all o w at hl et es
t o b e c o m e f a mili ar wit h t h e K n o wl e d g e of s p or t sit u ati o n s all o w s a n e x p eri -
m ost s uit a bl e b o d y p ositi o n e n c e d pl a y er t o r e a d a b all f or a s u c c e s sf ul r et ur n.
t o a d o pt w h e n d e c el er ati n g a n d r e a c c el er ati n g, b e c a us e s u c h a drill t e a c h es

a n d e nf or c es c orr e ct m o v e m e nt p att er ns t o b e dr a w n u p o n d uri n g r e a cti v e
g a m e s c e n ari os. H o w e v er, as at hl et es p erf e ct t e c h ni q u e a n d g ai n gr e at er
e x p eri e n c e i n t h eir r es p e cti v e s p ort(s), o p e n, u n pl a n n e d q ui c k n ess drills
wit h a p pr o pri at e c u es m a y b ett er i m pr o v e t h eir s p ort p erf or m a n c e, b e c a us e
t h e tr ai ni n g will b e m or e s p e cifi c.
A R O US AL L E V EL
Aro us al , or a n at hl et e’s o v er all l e v el of c e ntr al n er v o us s yst e m e x cit e m e nt
a n d a cti v ati o n, pl a ys a si g nifi c a nt r ol e i n t h e a bilit y t o p erf or m b ot h q ui c kl y
a n d a c c ur at el y. T h e i n v ert e d U h y p ot h esis f urt h er e x pl ai ns t h e r el ati o ns hi p
b et w e e n ar o us al a n d p erf or m a n c e ( 2 0, 3 4). Fi g ur e 2. 3 s h o ws t h e i n v ert e d
U h y p ot h esis, w hi c h st at es t h at ar o us al f a cilit at es p erf or m a n c e t o a c ert ai n
p oi nt. If t h e ar o us al l e v el is t o o l o w or t o o hi g h, t h e at hl et e f ails t o pr o d u c e
hi g h-l e v el p erf or m a n c e ( 1 4, 3 4). T h e z o n e of o pti m al f u n cti o ni n g is t h e l e v el
of ar o us al f or t h e b est i nt e gr ati o n of b ot h t h e m e nt al a n d p h ysi c al pr o c ess es
ass o ci at e d wit h m a xi m al p erf or m a n c e ( 1 4, 3 4). It is t y pifi e d b y s e v er al f a c -
t ors, i n cl u di n g i m pr o v e d a ut o m ati cit y a n d t h e i n cr e as e d a bilit y t o i d e ntif y
t as k-r el e v a nt c u es a n d t o i g n or e e n vir o n m e nt al c u es t h at ar e irr el e v a nt t o
p erf or m a n c e ( 2 0).
If at hl et es’ ar o us al l e v els ar e t o o l o w, t h e y m a y f o c us t o o m u c h o n irr el e v a nt
e n vir o n m e nt al c u es. Si n c e t h eir e n vir o n m e nt al f o c us m a y b e t o o br o a d, t h es e
p er c e pt u al distr a cti o ns m a y n ot all o w t h e m t o pi c k u p o n r el e v a nt e n vir o n -
m e nt al sti m uli. P er c e pt u al
n arr o wi n g, or t u n n el visi o n ,
Hi g h
m a y al s o o c c ur a s ar o u s al
l e v els c o nti n u e t o ris e. T his
m a y hi n d er a n at hl et e’s a bil -
it y t o i d e ntif y t as k-r el e v a nt
P erf or m a n c e
c u es, t h us i n cr e asi n g r e a cti o n

ti m e.
I d e all y, at hl et es c a n i d e n-
tif y t h e o pti m al l e v el of
ar o u s al r e q uir e d t o s wit c h
f o c us fr o m br o a d t o n arr o w. O pti m al
F or e x a m pl e, w h e n t e n ni s
Lo w
pl a y ers s er v e a b all, t h e y i ni - Lo w Ar o u s al Hi g h
ti all y h a v e a br o a d f o c us as Fi g ur e 2. 3 I n v ert e d U pri n ci pl e.
t h e y s c a n t h e c o urt t o d et er- R e pri nt e d b y Ep er7 3 mi5 s4/si oN nCfrSo A/m FB.0 D.2. 0H 3/atfi6 el0 d8 a6 n4 d0/ G.m A.h- RW alf1 or d,
“ U n d erst a n di n g A n xi et y: I m pli c ati o n s f or S p ort P erf or m a n c e,”
mi n e w h er e t h e y w o ul d li k e N ati o n al Stre n gt h & C o n diti o ni n g Ass oci ati o n J o ur n al 9, n o. 2 ( 1 9 8 7):
t o hit t h e b all. T h e y w o ul d 5 8- 6 5.
t h e n s wit c h t o a n arr o w f o c us d uri n g t h e s er v e. O n c e t h e s er v e is c o m pl et e,

t h e y s wit c h b a c k t o a br o a d er f o c us t o tr a c k t h eir o p p o n e nt a n d t o a nti ci p at e
w h er e t h e o p p o n e nt will r et ur n t h e b all.
F or t his r e as o n, d uri n g pr a cti c e at hl et es m a y b e n efit fr o m usi n g o p e n-
s kill e d t as ks t h at r e pli c at e c o m p etiti v e g a m e sit u ati o ns t h at m a y b e p er c ei v e d
as str essf ul. C h a n gi n g t h e s p e e d of m o v e m e nt e x e c uti o n or pl a ci n g a ti m e
c o nstr ai nt o n a t as k, f or e x a m pl e, m a y i n cr e as e a n at hl et e’s ar o us al l e v el, n ot
o nl y c h a n gi n g t h eir p er c e pti o n of t h e t as k b ut als o i n cr e asi n g t h e p er c e pt u al –
c o g niti v e d e m a n d r e q uir e d t o e x e c ut e t h e c orr e ct r es p o ns es. Drills t h at f or c e
pl a y ers t o p erf or m i n a c o m p etiti v e sit u ati o n e n h a n c e t h eir c o nfi d e n c e a n d
s kill i n a d a pti n g a n d e x e c uti n g m o v e m e nt u n d er v ari o us sit u ati o ns. T his
g a m e-li k e e n vir o n m e nt als o all o ws pl a y ers t o a d a pt t h eir s kills a n d b ett er
c o ntr ol t h eir ar o us al l e v els u n d er t h e pr ess ur e of c o m p etiti o n.
I N F L U E N C E O F P E R C E P T U A L – C O G NI TI V E
F U N C TI O N O N M O V E M E N T O U T P U T
A gilit y is a c o nt e xt-s p e cifi c m o v e m e nt r e q uiri n g at hl et es t o s e q u e n c e n e c ess ar y
m us cl e a cti o ns, a d o pt a n a p pr o pri at e b o d y p ositi o n, a n d s yst e m ati c all y c o or -
di n at e f or c e a n d i m p uls e i n or d er t o pr o d u c e a f ast p erf or m a n c e t h at m at c h es
t h e m ost a p pr o pri at e m o v e m e nt s ol uti o n i n r es p o ns e t o a gi v e n sit u ati o n ( 1 2,
2 5). As a r es ult, m o v e m e nt pr o d u c e d i n c o m p etiti o n m a y n ot r efl e ct o pti m al
t e c h ni q u e; r at h er it r efl e cts t h e a bilit y of a n at hl et e t o s u c c essf ull y c o ntr ol
a n d c o or di n at e m o v e m e nt i n r es p o ns e t o v ari o us t as k a n d e n vir o n m e nt al
c o nstr ai nts t o pr o d u c e a f ast er p erf or m a n c e.
T h e gr e at er t h e p er c e pt u al – c o g niti v e s kill at hl et es h a v e t o i d e ntif y r el e -
v a nt c u es e arli er i n sti m ul us pr es e nt ati o n t h e m or e t h e y ar e a bl e t o a d o pt
a m or e a p pr o pri at e b o d y p ositi o n t o e x e c ut e m o v e m e nts at a f ast er p a c e.
P oss essi n g a f ast er pr o c essi n g s p e e d d uri n g a gilit y t as ks c a n r es ult i n m us cl e
pr e a cti v ati o n, w hi c h h as b e e n s h o w n t o pr ot e ct a g ai nst i nj ur y a n d i n cr e as e
s u bs e q u e nt m o v e m e nt e x e c uti o n ( 2 7, 3 2). I n cr e asi n g pr e p ar at or y m us cl e a cti -
v ati o n t hr o u g h a f ast er r e a cti o n ti m e c a n i n cr e as e r at e of f or c e d e v el o p m e nt
a n d m us c ul ar stiff n ess d uri n g t h e e arl y p h as e of m o v e m e nt, e n a bli n g m or e
f or c e t o b e a p pli e d t hr o u g h o ut t h e m o v e m e nt ( 2 7). Gr e at er f or c e pr o d u cti o n
d uri n g b ot h t h e br a ki n g a n d t h e pr o p ulsi v e p h as e of a gilit y m o v e m e nts h as
b e e n o bs er v e d w h e n at hl et es pr o d u c e a f ast er d e cisi o n- m a ki n g ti m e, r es ulti n g
i n a f ast er a gilit y p erf or m a n c e ( 2 6). F urt h er, a f ast er i niti al r e a cti o n t o t h e
sti m ul us all o ws at hl et es t o e nt er a l o w er, m or e a d v a nt a g e o us b o d y p ositi o n t o
b ett er dir e ct f or c e t hr o u g h o ut t h e m o v e m e nt ( 3 2). I n c o ntr ast, a s u bs e q u e nt
d el a y i n pr o c essi n g s p e e d, r es ulti n g i n a l o n g er d e cisi o n- m a ki n g ti m e, h as
b e e n ass o ci at e d wit h d e cr e as e d n e ur o m us c ul ar c o ntr ol as a r es ult of i ns uffi -
ci e nt ti m e f or t h e c e ntr al n er v o us s yst e m t o i m pl e m e nt a p pr o pri at e p ost ur al

a dj ust m e nt str at e gi es, c o m pr o misi n g p erf or m a n c e o ut c o m es ( 2 7).
C o a c h es s h o ul d c o nsi d er t his i nf or m ati o n w h e n d e v el o pi n g a gilit y a n d
q ui c k n ess tr ai ni n g pr o gr a ms. I m pl e m e nti n g r a n d o m pr a cti c e c o n diti o ns
w h er e t h e i n di vi d u al s kills or m o v e m e nts ar e e x e c ut e d i n a r a n d o m or d er
r e q uir es at hl et es t o c o nti n u o usl y m o dif y t h eir bi o m e c h a ni cs t o d e v el o p a
c o or di n at e d a n d a d a pti v e m o v e m e nt. Var yi n g t h e s p e e d a n d dist a n c e a v ail a bl e
t o e x e c ut e drills m a ni p ul at es t h e c o nstr ai nts of t h e t as k, t h us alt eri n g t h e
p h ysi c al a n d t e c h ni c al r e q uir e m e nts of t h e drill. T h e o v er all g o al of tr ai ni n g
s h o ul d n ot b e m o v e m e nt p erf e cti o n; r at h er it s h o ul d b e t o pr o vi d e at hl et es
wit h t h e o p p ort u nit y t o d e v el o p a n a d a pt a bl e m o v e m e nt s ol uti o n t o a wi d e
v ari et y of m o v e m e nt pr o bl e ms. T his all o ws at hl et es t o pr o d u c e t h e o pti m al
m o v e m e nt o ut p ut w h e n r es p o n di n g t o v ari o us sti m uli i n c o m p etiti o n.
VI SI O N T R AI NI N G
T h e vis u al s yst e m is p er h a ps t h e m ost d o mi n a nt s e ns or y s yst e m ( 2 0), t o w hi c h
a m aj orit y of i nf or m ati o n is s o ur c e d t o g ui d e a n d dir e ct m o v e m e nt o ut p ut.
C urr e ntl y, r es e ar c h i nt o vis u al tr ai ni n g pr o gr a ms us e d ar e s h o w n t o b e g e n -
er ali z e d pr o gr a ms ai mi n g t o i m pr o v e b asi c vis u al f u n cti o ns (s u c h as a c uit y,
e y e tr a c ki n g, a n d d e pt h p er c e pti o n) a n d s u bs e q u e ntl y s p orts p erf or m a n c e
b y usi n g r e p etiti v e e y e e x er cis es i n r es p o ns e t o g e n eri c sti m uli ( 2 1). St u di es
h a v e f o u n d t h at t h es e g e n eri c pr o gr a ms s h o w i m pr o v e m e nts i n c h oi c e-r e a c -
ti o n ti m e a n d p eri p h er al visi o n s p e e d, b ut t h e y f ail t o s h o w i m pr o v e m e nts
i n t as k-s p e cifi c d e cisi o n- m a ki n g a bilit y ( 2 1).
Tas k-s p e cifi c p er c e pt u al – c o g niti v e r es e ar c h s h o ws disti n ct diff er e n c es
b et w e e n e x p erts a n d n o n e x p erts i n vis u al s e ar c h str at e gi es ( 7, 1 1, 1 3), s u g -
g esti n g t h at e x p erts us e a s e ar c h str at e g y i n v ol vi n g f e w er fi x ati o ns of a l o n g er
d ur ati o n, h a v e t h e a bilit y t o a nti ci p at e c u es i n a d v a n c e, a n d c a n r e c o g ni z e
a n d r e c all f a mili ar p att er ns of pl a y, e n a bli n g t h e m t o m a k e r a pi d a n d a c c ur at e
s p ort-s p e cifi c d e cisi o ns. S p e cifi c all y, elit e at hl et es h a v e b e e n f o u n d t o fi x at e
c e ntr all y t o i d e ntif y c u es fr o m t h e pr o xi m al b o d y (e. g., tr u n k a n d hi ps) a n d
us e t h eir p eri p h er al visi o n t o m o nit or s urr o u n di n g ar e as of pl a y, e n a bli n g
t h e m t o b e m or e eff e cti v e i n t a cti c al sit u ati o ns t o s u c c essf ull y e v a d e t h eir
o p p o n e nts a n d pr o d u c e a f ast er p erf or m a n c e ( 2, 1 6, 1 7). I n c o ntr ast, n o vi c e
at hl et es a p p e ar t o b e d e p e n d e nt u p o n o b vi o us ki n e m ati c c u es s o ur c e d fr o m
dist al b o d y s e g m e nts (e. g., ar ms, l e gs, a n d f e et), pl a ci n g t h e m at a dis a d v a nt a g e
d uri n g c o m p etiti o n, b e c a us e t h e y h a v e t o w ait u ntil t h eir o p p o n e nt c o m pl et es
a m o v e m e nt i n or d er t o e x e c ut e t h e a p pr o pri at e r es p o ns e.
Fr o m a tr ai ni n g p ers p e cti v e, it is i m p ort a nt f or c o a c h es t o d e v el o p drills
a n d e x p os e at hl et es t o pr a cti c e s c e n ari os t h at r e q uir e s e ar c h str at e gi es si mil ar
t o c o m p etiti o n c o n diti o ns. T his will all o w at hl et es t o d e v el o p t h eir a bilit y t o
d et e ct a p pr o pri at e c u es wit hi n t h eir e n vir o n m e nt a n d l e ar n t o a d a pt a n d alt er

t h eir m o v e m e nt o ut p ut i n r es p o ns e. As p er c e pt u al e x p ertis e is d e v el o p e d fr o m
pri or k n o wl e d g e a n d e x p os ur e t o sit u ati o ns, d e v el o pi n g drills i n tr ai ni n g t h at
all o w at hl et es t o i d e ntif y a n d r es p o n d t o s p ort-s p e cifi c sti m uli u n d er v ar yi n g
t as k a n d e n vir o n m e nt al c o n diti o ns will h o p ef ull y all o w t h e m t o tr a nsf er t h es e
s kills o v er t o c o m p etiti o n, r es ulti n g i n i m pr o v e d d e cisi o n- m a ki n g.
M E N T A L S KI L L T R AI NI N G
T h e a bilit y of a n at hl et e t o c o ntr ol m e nt al a n d e m oti o n al el e m e nts assists
t as k p erf or m a n c e b y i m pr o vi n g c o n c e ntr ati o n, c o nfi d e n c e, a n d ps y c h ol o gi c al
w ell- b ei n g d uri n g c o m p etiti o n ( 3). S p orts ps y c h ol o gists t y pi c all y us e m e nt al
pr a cti c e i n c o nj u n cti o n wit h p h ysi c al pr a cti c e as a tr ai ni n g t o ol t o all e vi at e t h e
ris k of o v ertr ai ni n g a n d t o assist at hl et es w h o ar e a w a y fr o m pr a cti c e f a ciliti es
or w h o h a v e r estri cti o ns i n m o v e m e nt b e c a us e of a n i nj ur y, t o vis u ali z e a n d
r e h e ars e t h eir p erf or m a n c e.
M e nt al r e h e ars al d es cri b es t h e pr o c ess of pr a cti ci n g t h e pr o c e d ur al el e -
m e nts (st e ps) of a s kill us e d t o i n cr e as e s kill effi ci e n c y ( 3 1). F or e x a m pl e,
f o c usi n g o n e xt e n di n g t h e s h o ul d er, el b o w, a n d wrist pri or t o r el e asi n g t h e
b all d uri n g a b as k et b all fr e e t hr o w all o ws at hl et es t o vis u all y pr a cti c e t h e
k e y c o m p o n e nts of t h e m o v e m e nt i n a c o ntr oll e d e n vir o n m e nt. M e nt all y
r e h e arsi n g t h e pr o c e d ur al el e m e nts of a n a gilit y t as k i n a c o or di n at e d s m o ot h
a n d a c c ur at e m a n n er c a n h a v e a p ositi v e o ut c o m e o n a n at hl et e’s p h ysi c al
e x e c uti o n of t h e m o v e m e nt ( 2 0), p ot e nti all y assisti n g wit h i m pr o vi n g m ot or
p erf or m a n c e of t h e s kill.
M e nt al i m a g er y a n d vis u ali z ati o n d es cri b es t h e pr o c ess of a n at hl et e vis u -
ali zi n g t h e ms el v es p erf or mi n g t h e w h ol e m o v e m e nt. T his t y p e of pr a cti c e h as
b e e n s h o w n t o a cti v at e t h e m us cl es t h at w o ul d b e us e d if p h ysi c al e x e c uti o n of
t h e m o v e m e nt o c c urr e d a n d h as b e e n s h o w n t o h a v e a p ositi v e pri mi n g eff e ct
o n t h e b o d y pri or t o c o m p etiti o n ( 2 0, 2 8, 3 1). F or at hl et es pr a cti ci n g m e nt al
i m a g er y, b ot h proce d ur al k n o wle dge ( k n o wi n g h o w t o e x e c ut e t h e m o v e m e nt)
a n d decl ar ati ve k n o wle dge ( w h at t h e y c urr e ntl y k n o w a b o ut t h e m o v e m e nt) ar e
criti c al, b e c a us e i m a gi ni n g t h e s kill a n d a ct u all y p erf or mi n g it n e e ds t o b e as
cl os el y e x e c ut e d as p ossi bl e f or t h e eff e cti v e tr a nsf er of l e ar ni n g.
T h er e ar e m a n y g ui d eli n es t o e n h a n c e t h e i m a g er y pr o c ess, s p e cifi c all y
c o n c er ni n g t h e e n vir o n m e nt i n w hi c h t o pr a cti c e, t h e p ers p e cti v e i n w hi c h
t o i m a gi n e m o v e m e nts, a n d i n c or p or ati n g t h e c orr e ct e m oti o n al c o nt e xt t o
t h e s kill or m o v e m e nt b ei n g vis u ali z e d ( 8, 2 4). At hl et es s h o ul d b e e n c o ur-
a g e d t o p erf or m m e nt al i m a g er y i n a q ui et, r el a xi n g pl a c e wit h n o e xt er n al
distr a cti o ns s o t h e y c a n f o c us t h eir att e nti o n w h e n vis u ali zi n g t h e s kill. O n c e
r el a x e d, t h e at hl et e s h o ul d ai m t o r e c all as m u c h s e ns or y i nf or m ati o n fr o m
vis u al, t e m p or al, a c o usti c ( h e ari n g), olf a ct or y (s m ell), a n d ki n a est h eti c ( b o d y)
a w ar e n ess of t h e s kill as p ossi bl e. T his cr e at es a m or e r e alisti c si m ul ati o n t o

b e vis u ali z e d. T h e at hl et e s h o ul d t h e n att e m pt t o vi e w t h e m o v e m e nt eit h er
t hr o u g h a first- p ers o n or a t hir d- p ers o n p ers p e cti v e. At hl et es “s e ei n g” t h e m-
s el v es p erf or m t h e m o v e m e nt t hr o u g h t h eir o w n e y es (first p ers o n) or t hr o u g h
t h e e y es of a n ot h er p ers o n o bs er vi n g t h e m (t hir d p ers o n) d y n a mi c all y c h a n g es
t h e p ers p e cti v e of t h e i m a g e cr e at e d. T h e t y p e of p ers p e cti v e t h at w or ks b est
a p p e ars t o b e d e p e n d e nt u p o n t h e t y p e of s kill, wit h r es e ar c h s u g g esti n g t h at
first- p ers o n p ers p e cti v e w or ks b est f or i n di vi d u als w h o p erf or m o p e n s kills
(e. g., a gilit y) ( 2 0). Fi n all y, s p e cifi c f o c us o n t h e e m oti o n al c o nt e nt ass o ci at e d
wit h t h e s kill s h o ul d b e r etri e v e d, r e pli c ati n g t h e d esir e d ar o us al a n d att e n -
ti o n al pr o c ess es i n v ol v e d b ef or e vis u ali zi n g t h e s kill.
I m pl e m e nti n g t h es e pr a cti c e c o n diti o n s c o ul d assist t h e at hl et e wit h
i m pr o v e d d e cisi o n- m a ki n g d uri n g s kill e x e c uti o n b y pr o vi di n g a cl e ar er
d es cri pti o n of t h e d esir e d m o v e m e nt o ut p ut i n t h e r es p o ns e pr o gr a m mi n g
p h as e of t h e i nf or m ati o n pr o c essi n g m o d el. T his m a y r es ult i n a f ast er m o v e -
m e nt o ut p ut b y assisti n g at hl et es t o f o c us t h eir att e nti o n o n t as k-r el e v a nt c u es
l e a di n g t o i m pr o v e d p erf or m a n c e i n c o m p etiti o n.
C O N C L U SI O N
At hl et es’ a bilit y t o a c hi e v e o pti m al a gilit y a n d q ui c k n ess d e p e n ds l ar g el y o n
t h eir p er c e pt u al a n d d e cisi o n- m a ki n g s kills. I n or d er t o f ull y d e v el o p t h es e
c a p a biliti es, at hl et es m ust c o nti n u e t o g ai n e x p eri e n c e i d e ntif yi n g t as k-r el e v a nt
c u es i n t h eir r es p e cti v e s p orts b y tr ai ni n g i n g a m eli k e c o n diti o ns a n d b y usi n g
s p ort-s p e cifi c tr ai ni n g c u es a n d m et h o ds ai m e d at i m pr o vi n g p er c e pt u al –
c o g niti v e a biliti es a n d d e cisi o n- m a ki n g s kills.
C H APTER
3
W ar m- U p M et h o ds
a n d T e c h ni q u es
f or A gilit y Tr ai ni n g
L o g a n L e nt z K ell
D o u g L e nt z
It is a n ess e nti al a n d st a n d ar d pr a cti c e f or at hl et es t o w ar m u p b ef or e t h e y

pr a cti c e or c o m p et e. T h e p ur p os e of a w ell- d esi g n e d w ar m- u p is t o e n h a n c e
p erf or m a n c e a n d d e cr e as e t h e li k eli h o o d of i nj uri es ( 4, 1 2, 1 6, 1 7). T h e
w ar m- u p als o pr o vi d es a n i d e al ti m e t o l e ar n a n d r e h e ars e m o v e m e nt s kills
s u c h as j u m pi n g, l a n di n g, a c c el er ati n g, d e c el er ati n g, a n d t h e ot h er v ari o us
m o d es of l o c o m oti o n. T h e o p p ort u nit y f or m e nt al pr e p ar ati o n t h at t his
s e g m e nt of t h e tr ai ni n g s essi o n pr o vi d es is e q u all y i m p ort a nt b e c a us e it
s ets t h e t o n e f or t h e w or k t o f oll o w. A n a p pr o pri at e w ar m- u p r e a ps s e v er al
p h ysi ol o gi c al b e n efits t h at c a n p ositi v el y aff e ct a n at hl et e’s p erf or m a n c e. T h e
w ar m- u p s h o ul d i n cr e as e bl o o d fl o w t o a cti v e m us cl es ( 2 1), r ais e c or e b o d y
t e m p er at ur e ( 2 1), e n h a n c e m et a b oli c r e a cti o ns ( 1 0), a n d disr u pt t e m p or ar y
c o n n e cti v e tiss u e b o n ds ( 8, 1 3). T h es e eff e cts c a n ai d t h e at hl et e b y yi el di n g
i m pr o v e m e nts i n r at e- of-f or c e d e v el o p m e nt ( 3, 1 3), i m pr o v e m e nts i n r e a cti o n
ti m e ( 3, 1 3), i m pr o v e d o x y g e n d eli v er y t o t h e l u n gs a n d w or ki n g m us cl es
( 2 1), a n d i m pr o v e m e nts i n a c ut e m e as ur es of m us cl e str e n gt h a n d p o w er ( 6,
1 0, 1 2, 1 3). I n a d diti o n, t h e i n cr e as e d pr o d u cti o n of s y n o vi al fl ui d l o c at e d
b et w e e n t h e j oi nts will a c ut el y e n h a n c e t h e d y n a mi c fl e xi bilit y, or m o bilit y,
of t h e j oi nts ( 5, 2 1). A n ot h er b e n efit is t h at t h e w ar m- u p h el ps f a cilit at e t h e
br e a k d o w n of gl y c o g e n, w hi c h is t h e s o ur c e of e n er g y m ost oft e n us e d f or
e x er cis e; t his tr a nsl at es t o m or e e n er g y a v ail a bl e f or t h e at hl et e ( 1 1, 1 4).
T h e m e nt al as p e ct of t h e w ar m- u p oft e n d o es n ot r e c ei v e t h e att e nti o n it
d es er v es. T h e w ar m- u p pr o vi d es t h e p erf e ct o p p ort u nit y f or at hl et es t o s h ut
45
off c o n c er ns fr o m t h e o utsi d e w orl d a n d c o n c e ntr at e o n t h e a cti viti es t h at

ar e a b o ut t o c o m m e n c e. Eff e cti v e w ar m- u p s essi o ns dir e ct f o c us a n d a cti v e
p arti ci p ati o n b y b ot h c o a c h es a n d at hl et es; e v e n r es p o nsi bl e at hl et es c a n
b e n efit fr o m p erf or mi n g m o v e m e nts u n d er t h e dili g e nt e y es of t h e c o a c h.
T his m e a ns t h at t h e c o a c h m ust a cti v el y e n g a g e i n c u ei n g a n d t e a c hi n g t h es e
m o v e m e nts t o h el p at hl et es cr e at e t h e a p pr o pri at e i nt e nt wit h e a c h m o v e m e nt.
F or e x a m pl e, a c o a c h i nstr u cti n g at hl et es o n pr o p er pl y o m etri c m e c h a ni cs
d uri n g a pr a cti c e s essi o n mi g ht c u e t h e at hl et es d uri n g a w ar m- u p t o pr et e n d
t h e y ar e l a n di n g o n h ot c o als; t his i m a g e c o ul d h el p pr e p ar e t h e m f or q ui c k
l a n di n gs a n d e x pl osi v e t a k e offs. R ei nf or ci n g pr o p er c u es d uri n g t h e w ar m- u p
off ers a l ess str essf ul pl atf or m f or l e ar ni n g.
Pr o p er p ost ur e a n d b o d y p ositi o ni n g ar e criti c al i n all p h ysi c al a cti viti es
f or o pti mi zi n g p erf or m a n c e a n d r e d u ci n g i nj ur y ris k a n d f or m ai nt ai ni n g
b o d y b al a n c e a n d t h e pr o p er arr a n g e m e nt of s u p p orti n g str u ct ur es. R es e ar c h
s u p p orts t h e c o nt e nti o n t h at c orr e ct p ost ur e is a pr er e q uisit e of a h e alt h y
lif est yl e ( 1 5, 2 0) b ut t o d a y’s at hl et es li v e i n a w orl d t h at d o es n ot n e c ess aril y
pr o m ot e g o o d p ost ur e. E x c essi v e us e of p h o n es a n d c o m p ut ers, c arr yi n g
h e a v y s c h o ol or w or k b a gs, a n d p o or p ost ur e w hil e st u d yi n g or w at c hi n g
t el e visi o n ar e j ust a f e w e x a m pl es of h a bits t h at pr o hi bit t h e m ai nt e n a n c e of
c orr e ct p ost ur e. T h e w ar m- u p off ers a g o o d o p p ort u nit y t o e d u c at e a n d t h e n
r ei nf or c e pr o p er p ost ur e a n d b o d y p ositi o ni n g. H er e ar e s o m e si m pl e w a ys
t o a d dr ess t his iss u e.
f f K e e p t h e h e a d u p at all ti m es a n d al w a ys l o o k str ai g ht a h e a d.
f f W h e n l a n di n g a n d d e c el er ati n g, hi n g e at t h e hi ps a n d d o n ot r o u n d
t h e b a c k t o d a m p e n t h e f or c e wit h t h e hi ps a n d k n e es.
f f M ai nt ai n pr o p er f o ot ali g n m e nt a n d s p a ci n g w h e n j u m pi n g a n d l a n d -
i n g; f or e x a m pl e, t a k e offs fr o m a t w o-f o ot e d j u m pi n g p ositi o n s h o ul d
h a v e t h e f e et at hi p wi dt h or sli g htl y wi d er; c o n v ers el y, w h e n l a n di n g,
l a n d wit h b ot h f e et cl os er t o s h o ul d er- wi dt h dist a n c e a p art.
f f Distri b ut e w ei g ht a p pr o pri at el y f or diff er e nt m o v e m e nts; f or e x a m pl e,
w h e n st arti n g m e c h a ni cs fr o m a st ati o n ar y st a g g er e d st a n c e, m ost of
t h e w ei g ht s h o ul d b e pl a c e d o n t h e l e a d l e g t o o pti mi z e h ori z o nt al
f or c e i nt o t h e gr o u n d.
f f M ai nt ai n pr o p er s hi n a n gl es, es p e ci all y d uri n g t h e i niti al dri vi n g stri d es
w hil e a c c el er ati n g. T h e i nt e nt s h o ul d b e t o dri v e t h e l e g b a c k b e hi n d
t h e b o d y a n d f ull y e xt e n d at t h e hi p, k n e e, a n d a n kl e. A si g nifi c a nt
p art of t his t e c h ni q u e is t o b e gi n wit h a p ositi v e s hi n a n gl e t h at is a
f or w ar d tilti n g of t h e l o w er l e g b o n es. A n e g ati v e s hi n a n gl e d uri n g
i niti al a c c el er ati o n i n di c at es t h at t h e f o ot is t o o f ar i n fr o nt of t h e b o d y,
w hi c h w o ul d cr e at e e x c essi v e br a ki n g f or c es d uri n g f o otstri k e.
W ar m- U p M et h o ds a n d Te c h ni q u es f or A gilit y Tr ai ni n g ■ 47
B e c a us e t h er e ar e m a n y i m p ort a nt c o m p o n e nts t o a t y pi c al pr a cti c e or

c o m p etiti o n, it c a n b e v er y c h all e n gi n g t o c o a c h s u c h t e c h ni c al as p e cts aft er
t h e w ar m- u p is o v er, s o t h e w ar m- u p its elf off ers a n e x c ell e nt o p p ort u nit y
t o r efi n e b o d y p ositi o ni n g a n d p ost ur e as it r el at es t o at hl eti c p erf or m a n c e.
T h er e ar e c ert ai n c h all e n g es a n d c o nsi d er ati o ns t h at c o a c h es m ust a d dr ess
wit h r es p e ct t o t h e w ar m- u p. F or e x a m pl e, w hil e it w o ul d b e i d e al t o all o w
1 0 t o 2 0 mi n ut es f or t h e w ar m- u p p eri o d, ti m e c o nstr ai nts m a y r e d u c e t h at
p eri o d si g nifi c a ntl y i n r e al lif e. C o a c h es oft e n o nl y h a v e o nl y 5 or 1 0 mi n ut es
of q u alit y w or k t o pr e p ar e t h e at hl et es f or t h e e ns ui n g pr a cti c e, s o t h e y m ust
c o nsi d er s e v er al f a ct ors w h e n d et er mi ni n g t h e l e n gt h of t h e w ar m- u p. F or
e x a m pl e, if t h e a gilit y s essi o n f or t h e d a y is g oi n g t o b e of hi g h er i nt e nsit y,
t h e c o a c h m a y w a nt t o all o w a sli g htl y l o n g er w ar m- u p p eri o d t o m a k e s ur e
t h at t h e at hl et es ar e a d e q u at el y pr e p ar e d f or t h e s essi o n. It h as b e e n w ell
est a blis h e d t h at a s u b n or m al b o d y t e m p er at ur e h as a n a d v ers e eff e ct o n
n e ur o m us c ul ar p erf or m a n c e ( 2 2, 2 3). I n c ol d er w e at h er, it w o ul d t h er ef or e
b e pr u d e nt t o mi ni mi z e t h e ti m e b et w e e n w ar m- u p a n d t h e a gilit y s essi o n
s o t h at at hl et es will n ot c o ol d o w n b ef or e t h e s essi o n b e gi ns. C o n v ers el y,
r es e ar c h als o r e v e als t h at h e at str ess r e d u c es a p ers o n’s a bilit y t o a c hi e v e m a x-
i m al m et a b oli c r at es d uri n g e x er cis e a n d t h at, d uri n g e x er cis e-i n d u c e d h e at
str ess, c o m p eti n g m et a b oli c a n d t h er m or e g ul at or y d e m a n ds f or bl o o d fl o w
m a k e it diffi c ult t o m ai nt ai n a n a d e q u at e c ar di a c o ut p ut ( 1, 2 4). T h er ef or e,
i n w ar m er, m or e h u mi d w e at h er, t h e d ur ati o n a n d i nt e nsit y of t h e w ar m- u p
s h o ul d b e s h ort e n e d t o mi ni mi z e t h e ris k of f ati g u e a n d h e at-r el at e d ill n ess.
A n ot h er p ot e nti al o bst a cl e d uri n g w ar m- u ps m a y b e s p a c e li mit ati o ns. If t his
is a n iss u e, it is a d vis a bl e t o h a v e b a c k- u p e x er cis es a n d m o v e m e nts t h at c a n
b e p erf or m e d e asil y a n d s af el y i n a s m all ar e a.
Pr o p er w ar m- u ps s h o ul d b e t a u g ht i n a s yst e m ati c f as hi o n. T h e f oll o wi n g
g ui d eli n es s h o ul d b e a d h er e d t o d uri n g all w ar m- u ps.
f f B e gi n wit h si m pl e m o v e m e nts s u c h as m ar c hi n g. O n c e t h e at hl et es
d e m o nstr at e a l e v el of pr ofi ci e n c y wit h t h e m ar c h es, pr o gr ess t o s ki p -
pi n g; as t h es e si m pl e m o v e m e nts b e c o m e l ess diffi c ult, pr o gr ess t h e
at hl et e t o m or e c o m pl e x m o v e m e nts a n d v ari ati o ns.
f f M a k e s ur e t h at t h e m o v e m e nts ar e p erf or m e d sl o wl y e n o u g h t o a c hi e v e
a n a c c e pt a bl e l e v el of p erf or m a n c e b ef or e att e m pti n g t o g o t o f ull s p e e d.
f f R e h e ars e bil at er al w or k b ef or e i n c or p or ati n g u nil at er al s kills, es p e ci all y
wit h t a k e offs a n d l a n di n gs. Tr ai ni n g l a d d ers m a y b e us ef ul t o h el p
i m pr o v e r h yt h m, ti mi n g, a n d c o or di n ati o n. T h e lit er at ur e s u p p orts
cl os e d s kill m o v e m e nts i n v ari o us dir e cti o ns o v er pr e arr a n g e d dist a n c es
t o b uil d c orr e ct m o v e m e nt p att er ns i n n o vi c e at hl et es ( 1 2, 1 8). Aft er
a hi g h l e v el of t e c h ni c al pr ofi ci e n c y is att ai n e d, t h es e t o ols m a y n o
l o n g er b e as b e n efi ci al fr o m a s kill d e v el o p m e nt st a n d p oi nt. H o w e v er,
t h e y c a n c ert ai nl y b e i n cl u d e d as p art of a d y n a mi c w ar m- u p b e c a us e
t h e y will pr e p ar e t h e b o d y p h ysi ol o gi c all y (e. g., i n cr e as e d h e art r at e,
br e at hi n g r at e, p ers pir ati o n r at e, et c.).
f f P erf or m u nl o a d e d or b o d y w ei g ht m o v e m e nts wit h pr o p er m o v e m e nt
p att er ns b ef or e c o nsi d eri n g a d di n g s o m e f or m of e xt er n al r esist a n c e
(e. g., r esist a n c e t u bi n g). Tr ai ni n g s essi o ns s h o ul d b e p erf or m e d n o
l at er t h a n 1 5 mi n ut es aft er t er mi n ati o n of t h e w ar m- u p ( 2). It h as b e e n
d e m o nstr at e d t h at t h e p ositi v e eff e cts of w ar m- u p b e gi n t o dissi p at e
aft er 1 5 mi n ut es ( 9); i d e all y, t h er ef or e, t h e at hl et es s h o ul d b e r e a d y t o
pr a cti c e as s o o n as t h e w ar m- u p e n ds.
f f B e s ur e t o k e e p t h e w ar m- u p a p pr o pri at e t o t h e fit n ess l e v els of t h e
p arti ci p a nts. T h e w ar m- u p s h o ul d pr e p ar e t h e i n di vi d u als f or tr ai ni n g
a n d/ or c o m p etiti o n wit h o ut b ei n g s o str essf ul as t o c a us e f ati g u e.
C O M P O N E N T S O F A W A R M- U P
M ost at hl et es will arri v e at a pr a cti c e s essi o n aft er sitti n g i n a c ar f or v ar yi n g
l e n gt hs of ti m e. B ei n g s e d e nt ar y f or a n e xt e n d e d p eri o d c a n pr o d u c e m a n y
u n w a nt e d p h ysi ol o gi c al eff e cts f or at hl et es w h o ar e a b o ut t o m o v e. F or e x a m -
pl e, h e art r at e a n d bl o o d fl o w sl o w d o w n; a d diti o n all y, a s e at e d p ositi o n o v er
ti m e c a n ti g ht e n t h e hi p fl e x ors. It h as b e e n o bs er v e d t h at f e m al e at hl et es
wit h hi p fl e x or m us cl e ti g ht n ess e x hi bit l ess gl ut e us m a xi m us a cti v ati o n a n d
l o w er gl ut e us m a xi m us a n d bi c e ps f e m oris c o a cti v ati o n ( 1 9). I n di vi d u als
wit h hi p fl e x or m us cl e ti g ht n ess a p p e ar t o us e diff er e nt ( u n w a nt e d) n e ur o -
m us c ul ar str at e gi es t o c o ntr ol l o w er e xtr e mit y m oti o n ( 1 9). F or t his r e as o n,
t h e first t hi n g a c o a c h s h o ul d d o i n w ar m- u p is t h e g et t h e at hl et es m o vi n g
b y p erf or mi n g s o m e f or m of g e n er al, li g ht c ar di o v as c ul ar a cti vit y s u c h as
c alist h e ni cs, w hi c h c o nsist of a v ari et y of gr oss m ot or m o v e m e nts p erf or m e d
i n a r h yt h mi c or c y cli c al m a n n er (e. g., j u m pi n g j a c ks or m o u nt ai n cli m b ers).
O n e of t h e gr e at t hi n gs a b o ut c alist h e ni cs is t h at, b e c a us e t h e y ar e p erf or m e d
wit h b o d y w ei g ht o nl y, t h e y c a n b e p erf or m e d i n a li mit e d s p a c e, wit h o ut
a d diti o n al e q ui p m e nt, a n d t h e n u m b er of m o v e m e nts p erf or m e d is al m ost
li mitl ess. St art wit h sl o w er, l o w er-i nt e nsit y eff orts s u c h as m ar c hi n g i n pl a c e,
ar m s wi n gs, alt er n ati n g t o e t o u c h es, a n d j u m pi n g j a c ks. As t h e e x er cis es
i n cr e as e i n n u m b er, i nt e nsit y a n d s p e e d of m o v e m e nt s h o ul d als o i n cr e as e.
T h e n e xt p h as e of t h e w ar m- u p s h o ul d f o c us o n e n h a n ci n g j oi nt m o bilit y
a n d a cti v ati n g t h e n e ur o m us c ul ar s yst e m t o pr e p ar e it t o p erf or m effi ci e nt
m us c ul ar c o ntr a cti o ns ( 7). B ef or e a n a gilit y pr a cti c e s essi o n, p arti c ul ar att e n -
ti o n s h o ul d b e gi v e n t o t h e j oi nts a n d m us c ul at ur e of t h e l o w er e xtr e miti es.
T his d o es n ot i m pl y t h at t h e u p p er e xtr e miti es ar e n e gl e ct e d, o nl y t h at a gr e at er
p orti o n of t h e w ar m- u p will b e f o c us e d o n t h e l o w er b o d y, si n c e t his b o d y
r e gi o n will b e str ess e d m or e h e a vil y d uri n g t h e tr ai ni n g s essi o n. P erf or mi n g

m o v e m e nts t h at ar e m or e s p e cifi c t o t h e s p ort b ei n g tr ai n e d is a n ess e nti al
el e m e nt f or i m pr o vi n g t h e tr a nsf er of tr ai ni n g eff e ct ( 8). F or e x a m pl e, w h e n
tr ai ni n g v oll e y b all at hl et es, j u m ps, l a n di n gs, a n d s h ort c h a n g e- of- dir e cti o n
drills m a k e p erf e ct s e ns e b as e d o n t h e si z e of t h e pl a yi n g ar e a a n d t h e d e m a n ds
of a m at c h. T h er ef or e, c o a c h es s h o ul d i n cl u d e drills a n d m o v e m e nts i n t h e
w ar m- u p t h at ar e s p e cifi c n ot o nl y t o t h e s p ort b ei n g tr ai n e d b ut als o t o t h e
p ositi o ns of t h e at hl et es w h o ar e pl a yi n g t h at s p ort.
D Y N A MI C W A R M- U P D RI L L S
T his s e cti o n d es cri b es n u m er o us drills t h at c a n b e i n cl u d e d i n a s p ort-s p e cifi c
d y n a mi c w ar m- u p. I n g e n er al, w h e n s el e cti n g drills, t h e c o a c h s h o ul d f o c us
o n pr o gr essi n g drills fr o m t h os e t h at ar e si m pl er t o t h os e t h at ar e m or e c o m -
pl e x. I n d esi g ni n g t h e d y n a mi c w ar m- u p, t h e c o a c h s h o ul d als o s el e ct drills
t h at c a n b e s af el y a n d e asil y p erf or m e d gi v e n s p a c e a n d ti m e c o nstr ai nts.
Ta bl e 3. 1 pr o vi d es a list of t h e w ar m- u p drills (i n or d er fr o m si m pl er t o m or e
c o m pl e x) i n cl u d e d i n t his c h a pt er.
T a bl e 3. 1 D y n a mi c W ar m- U p Drills
D rill n a m e P a g e n u m b er
St ati o n ar y ar m w ar m- u p 50
St a n di n g a n kl e cir cl es 51
St a n di n g hi p e xt er n al r ot ati o n/ cir c u m d u cti o n 51
St a n di n g hi p i nt er n al r ot ati o n/ cir c u m d u cti o n 52
W al ki n g hi g h k n e e p ull 52
L e g s wi n gs fr o nt t o b a c k 53
L e g s wi n gs si d e t o si d e 54
L at er al l u n g e s q u at a n d w al k 55
Fr o nt a n d b a c k l u n g e 55
M ulti dir e cti o n al r e a c hi n g l u n g e 56
Str ai g ht l e g t o y s ol di er m ar c h 57
L u n g e w al k wit h a t wist 57
St a n di n g/tr a v eli n g q u a d str et c h 58
St ati o n ar y a n d tr a v eli n g i n c h w or m 59
El b o w t o i nst e p w al k 60
F or w ar d, b a c k w ar d, a n d l at er al m ar c h 60
Fr o nt, b a c k, a n d l at er al s ki p 61
P o w er s ki p 61
( c o nti n u e d)
T a bl e 3. 1 D y n a mi c W ar m- U p Drills ( c o nti n u e d)
Li n e ar a c c el er ati o n t o d e c el er ati o n 62
S h uffl e t o d e c el er ati o n 62
B a c k w ar d r u n t o d e c el er ati o n 63
T uc k j u m p 63
H ori z o nt al j u m p a n d sti c k 64
H o p a n d sti c k 65
B utt ki c k 66
St ati o n ar y Ar m W ar m- U p
T h e at hl et e sit s wit h l e gs o ut i n fr o nt, h e els t o u c hi n g t h e gr o u n d, k n e es sli g htl y b e nt,
ar ms at t h e si d e, a n d el b o ws b e nt at a 9 0- d e gr e e a n gl e. ( T h e e x er cis e m a y als o b e
p erf or m e d i n a st a n di n g p ositi o n.) T h e at hl et e b e gi ns b y m o vi n g o n e ar m f or w ar d a n d
t h e ot h er b a c k w ar d s o t h at o n e h a n d is at e y e l e v el a n d t h e o p p osit e h a n d is n e ar t h e
b a c k hi p p o c k et. T h e n, t h e at hl et e m o v es t h e fr o nt ar m t o t h e b a c k a n d t h e b a c k ar m
t o t h e fr o nt, st arti n g at a b o ut h alf s p e e d, t h e n i n cr e asi n g s p e e d w h e n pr o p er t e c h ni q u e
a n d f or m is a c hi e v e d. At a n y p oi nt, if t h e at hl et e br e a k s t e c h ni q u e or f or m, t h e c o a c h
s h o ul d st o p t h e w ar m- u p. T h e at hl et e b uil ds u p s p e e d f or 1 2 t o 1 5 s e c o n ds or u ntil
f or m is br o k e n. T h e at hl et e m a y r e p e at as d esir e d wit h pr o p er br e a k s b et w e e n s et s f or
f ull r e c o v er y. T his d y n a mi c w ar m- u p c a n als o s er v e as a t e c h ni q u e drill f or l e ar ni n g or
r ei nf or ci n g pr o p er ar m m e c h a ni cs d uri n g r u n ni n g.
a b
Sit ti n g v er si o n. St a n di n g v er si o n.
St a n di n g A n kl e Cir cl e s
T h e at hl et e st a n ds t all n e ar a w all wit h o n e or b ot h ar ms f ull y e xt e n d e d f or s u p p ort. T h e
at hl et e st a n ds o n o n e l e g, fl e x es t h e k n e e of t h e ot h er l e g, a n d r ot at es t h e a n kl e of t h e
fr e e l e g f or 1 0 r e p etiti o ns i n a cl o c k wis e dir e cti o n. T h e at hl et e s h o ul d p erf or m t his a cti o n
sl o wl y t hr o u g h a f ull r a n g e of m oti o n. T h e at hl et e t h e n p erf or ms t his s a m e drill c o u nt er -
cl o c k wis e a n d, w h e n fi nis h e d, r e p e at s t h e drill wit h t h e ot h er f o ot.
a b
St a n di n g Hi p E xt er n al R ot ati o n/ Cir c u m d u cti o n

T h e at hl et e st a n ds t all n e ar a w all wit h o n e or b ot h ar ms f ull y e xt e n d e d f or s u p p ort. T h e
at hl et e st a n ds o n o n e l e g, fl e x es t h e hi p a n d k n e e of t h e ot h er l e g, a n d r ot at es t h e e ntir e
fr e e l e g e xt er n all y t hr o u g h as f ull a r a n g e of m oti o n as p ossi bl e f or 1 0 r e p etiti o ns i n a sl o w,
c o ntr oll e d f as hi o n a n d, w h e n fi nis h e d r e p e at s t h e drill wit h t h e ot h er l e g.
a b
St a n di n g Hi p I nt er n al R ot ati o n/ Cir c u m d u cti o n

T h e at hl et e st a n ds t all n e ar a w all wit h o n e or b ot h ar ms f ull y e xt e n d e d f or s u p p ort.
T h e at hl et e st a n ds o n o n e l e g, fl e x es t h e hi p a n d k n e e of t h e ot h er l e g, a n d r ot at es t h e
e ntir e fr e e l e g i nt er n all y t hr o u g h as f ull a r a n g e of m oti o n as p ossi bl e f or 1 0 r e p etiti o ns
i n a sl o w, c o ntr oll e d f as hi o n a n d, w h e n fi nis h e d r e p e at s t h e drill wit h t h e ot h er l e g.
a b
W al ki n g Hi g h K n e e P ull
T h e at hl et e b e gi ns b y fl e xi n g o n e hi p a n d lifti n g
t h e k n e e o n t h at si d e as hi g h as p ossi bl e. T h e n,
t h e at hl et e gr a bs t h e l e g j ust b el o w t h e k n e e wit h
b ot h h a n ds a n d p ulls t h e k n e e t o w ar d t h e c h est,
k e e pi n g t h e c h e st u p. T h e at hl et e r et ur ns t h e
r ais e d l e g t o t h e gr o u n d a n d r e p e at s t h e a cti o n
wit h t h e ot h er l e g. T h e e x er cis e is c o nti n u e d b y
alt er n ati n g l e gs wit h e a c h st e p as t h e at hl et e
w al k s f or w ar d f or 1 0 y ar ds ( 9. 1 m). T h e at hl et e
s h o ul d als o f o c us o n d orsifl e xi n g t h e a n kl es o n
e a c h r e p etiti o n. T his drill c a n als o b e p erf or m e d
i n pl a c e if s p a c e is li mit e d.
L e g S wi n g s Fr o nt t o B a c k
T h e at hl et e st a n ds n e xt t o a st a bl e s urf a c e, f ull y e xt e n ds t h e ar m cl os est t o t h at s urf a c e,
a n d pl a c es t h e h a n d a g ai nst it f or s u p p ort. T h e at hl et e t h e n s wi n gs t h e l e g cl os est t o t h e
s urf a c e f or w ar d a n d b a c k w ar d as q ui c kl y as p ossi bl e. D uri n g t h e l e g s wi n g, t h e at hl et e
sli g htl y fl e x es t h e k n e e of t h e s u p p ort l e g a n d ris es o n t h e b all of f o ot, k e e pi n g t h e
s wi n g l e g a n kl e i n a d orsifl e x e d p ositi o n a n d n ot all o wi n g t h e hi ps t o r ot at e t hr o u g h o ut
t h e m o v e m e nt. T h e at hl et e s wi n gs t h e l e g as hi g h as p ossi bl e w hil e still m ai nt ai ni n g
c o ntr ol of t h e m o v e m e nt. T h e at hl et e s h o ul d p erf or m 1 0 t o 1 5 r e p etiti o ns, a n d t h e n
t ur n t o f a c e t h e ot h er dir e cti o n a n d r e p e at wit h t h e ot h er l e g.
a b
F or w ar d s wi n g. B a c k w ar d s wi n g.
L e g S wi n g s Si d e t o Si d e
T h e at hl et e f a c es a st a bl e s urf a c e, f ull y e xt e n di n g b ot h ar ms t o s h o ul d er h ei g ht, a n d
pl a c es b ot h p al ms a g ai nst t h e s urf a c e f or s u p p ort. T h e at hl et e lift s o n e l e g a n d s wi n gs
it fr o m si d e t o si d e a cr oss t h e b o d y as q ui c kl y as p ossi bl e. D uri n g t h e l e g s wi n g, t h e
at hl et e sli g htl y fl e x es t h e k n e e of t h e s u p p ort l e g a n d ris es o n t h e b all of t h e f o ot. T h e
at hl et e s h o ul d k e e p t h e s wi n g l e g a n kl e i n a d orsifl e x e d p ositi o n a n d n ot all o w t h e hi ps
t o r ot at e t hr o u g h o ut t h e m o v e m e nt. T h e at hl et e s wi n gs t h e l e g as hi g h as p ossi bl e
w hil e still m ai nt ai ni n g c o ntr ol of t h e m o v e m e nt. T h e at hl et e s h o ul d p erf or m 1 0 t o 1 5
r e p etiti o ns o n e a c h l e g.
a b
S wi n g a cr o s s. S wi n g o ut t o t h e si d e.
L at er al L u n g e S q u at a n d W al k
T h e at hl et e e xt e n ds t h e ar ms dir e ctl y
i n fr o nt of t h e c h est at a p pr o xi m at el y
s h o ul d er h ei g ht. T h e at hl et e t a k es a n
el o n g at e d st e p t o t h e si d e. O n c e t h e f o ot
t o u c h es t h e gr o u n d, t h e at hl et e fl e x es
t h e k n e e of t h e l e a d l e g a n d l o w er s
t h e b o d y u ntil t h e t o p of t h e t hi g h is
a p pr o xi m at el y p ar all el t o t h e gr o u n d.
T h e ar ms r e m ai n e xt e n d e d t hr o u g h o ut
t h e d ur ati o n of t his drill t o assist wit h
b al a n c e. T h e k n e e of t h e l e a d l e g s h o ul d
n ot m o v e f or w ar d p ast t h e t o es. T h e
tr aili n g l e g s h o ul d r e m ai n e xt e n d e d b ut
s h o ul d n ot b e l o c k e d. T h os e wit h li mit e d
fl e xi bilit y mi g ht p erf or m t h e m o v e m e nt
wit h sli g ht fl e xi o n i n t h e k n e e.
F or l at er al l u n g e s q u at, t h e at hl et e r et ur ns t o t h e st arti n g p ositi o n b y e xt e n di n g t h e
fl e x e d l e g, fl e x es t h e ot h er k n e e i nt o t h e l u n g e d p ositi o n, a n d p erf or ms 8 t o 1 2 l u n g e
s q u at s b y alt er n ati n g si d es. F or t h e l at er al l u n g e w al k, t h e at hl et e bri n gs t h e f o ot of
t h e e xt e n d e d l e g b a c k a n d pl a c es it n e xt t o t h e ot h er f o ot, m o m e nt aril y p a usi n g i n t h e
st a n di n g p ositi o n, a n d t h e n t a k es a n ot h er el o n g at e d st e p i n t h e s a m e dir e cti o n. T h e
at hl et e c o nti n u es f or 1 0 y ar ds ( 9. 1 m) a n d t h e n r e v ers es t h e m o v e m e nt s t o l at er al l u n g e
w al k 1 0 y ar ds ( 9. 1 m) b a c k t o t h e ori gi n al st arti n g p ositi o n.
Fr o nt a n d B a c k L u n g e
T h e at hl et e st art s wit h t h e f e et i n a p ar -
all el p ositi o n a n d b e gi ns t h e m o v e m e nt
b y t a ki n g a n el o n g at e d st e p f or w ar d
(fr o nt l u n g e) or b a c k w ar d ( b a c k l u n g e)
wit h a l e a d f o ot, m ai nt ai ni n g a n er e ct
t ors o t hr o u g h o ut t h e e ntir e m o v e m e nt.
W h e n t h e l e a d f o ot t o u c h es t h e gr o u n d,
t h e at hl et e p oi nt s it str ai g ht a h e a d, or
sli g htl y i n v ert s it, a n d fl e x es t h e tr aili n g
k n e e sli g htl y. T o b e gi n t h e d o w n w ar d
m o v e m e nt, t h e at hl et e fl e x es t h e l e a d
hi p a n d k n e e a n d l o w er s t h e tr aili n g
k n e e u ntil it is 1 t o 2 i n c h es ( 2- 5 c m)
a b o v e t h e gr o u n d, k e e pi n g t h e l e a d
k n e e dir e ctl y o v er t h e l e a d f o ot t hr o u g h -
o ut t h e e ntir e m o v e m e nt. T h e at hl et e’s w ei g ht is e v e nl y distri b ut e d b et w e e n t h e l e a d
fo ot a n d t h e b all of t h e tr aili n g f o ot. T h e at hl et e b e gi ns t h e u p w ar d m o v e m e nt b y
p us hi n g off t h e gr o u n d wit h t h e l e a d f o ot, t h e n bri n gs it b a c k t o t h e st arti n g p ositi o n
i n o n e fl ui d m oti o n wit h o ut all o wi n g a n y e xtr a st e ps. T h e at hl et e alt er n at es l e a d f o ot
a n d r e p e at s t h e m o v e m e nt, a n d p erf or ms 8 t o 1 2 r e p etiti o ns p er si d e.
M ulti dir e cti o n al R e a c hi n g L u n g e

T h e at hl et e t a k e s a st e p f or w ar d wit h o n e
l e g a n d b e gi ns t h e d o w n w ar d m o v e m e nt b y
hi n gi n g at t h e hi ps w hil e k e e pi n g t h e b a c k i n
a n e utr al p ositi o n ( a ). D uri n g t h e hi n g e, t h e
at hl et e sli g htl y fl e x es b ot h t h e l e a d k n e e a n d
t h e tr aili n g k n e e a n d r e a c h es t o w ar d t h e l e a d
f o ot wit h b ot h ar ms. Aft er r e a c hi n g as f ar as
p ossi bl e wit h t h e h a n ds, t h e at hl et e r et ur ns t o
t h e st arti n g p ositi o n. N e xt, usi n g t h e s a m e l e g,
t h e at hl et e t a k es a st e p l at er all y, hi n g es at t h e
hi ps, fl e x es at t h e k n e e, a n d r e a c h es t o w ar d
t h e l e a d f o ot (b ). Aft er r et ur ni n g t o t h e st arti n g a
p ositi o n, a n d still usi n g t h e s a m e l e g, t h e at hl et e
t a k es a st e p f or w ar d at a 4 5- d e gr e e a n gl e (c ).
A g ai n, t h e at hl et e hi n g es at t h e hi ps, fl e x es at
t h e k n e e, a n d r e a c h es t o w ar d t h e l e a d f o ot.
U p o n c o m pl eti o n of t h e r e a c h, t h e at hl et e
r et ur ns t o t h e st arti n g p ositi o n. T h e at hl et e
alt er n at es l e a d l e gs a n d b e gi ns t h e t hr e e- p art
s e q u e n c e t o t h e ot h er si d e.
c
Str ai g ht L e g T o y S ol di er M ar c h
W hil e w al ki n g f or w ar d, t h e
at hl et e s wi n gs o n e l e g f or w ar d
as hi g h as p ossi bl e, k e e pi n g it
str ai g ht. T h e at hl et e r e a c h es t h e
c o ntr al at er al ar m o ut i n fr o nt at
a b o ut s h o ul d er h ei g ht a n d us es
it a s a n a n at o mi c al t ar g et f or
t h e s wi n gi n g f o ot. T h e at hl et e
r ot at es t h e i psil at er al ar m b a c k
b e hi n d t h e b o d y t o c o u nt er a ct
t h e m o v e m e nt a n d t o h el p c o n-
tr ol b al a n c e. T h e at hl et e c o nti n-
u es w al ki n g f or w ar d, s wi n gi n g
a n d e xt e n di n g t h e o p p osit e l e g
a n d ar m. T h e at hl et e p erf or ms
t h e drill f or 1 0 y ar d s ( 9. 1 m),
alt er n ati n g ar ms a n d l e gs wit h
e a c h st e p.
L u n g e W al k wit h a T wi st
T h e at hl et e e xt e n d s t h e ar m s
dir e ctl y i n fr o nt of t h e c h est at
a p pr o xi m at el y s h o ul d er h ei g ht
a n d t a k e s a n el o n g at e d st e p
f or w ar d. O n c e t h e f o ot c o nt a ct s
t h e gr o u n d, t h e at hl et e fl e x es t h e
hi p a n d k n e e of t h e l e a d l e g u ntil
t h e t o p of t h e t hi g h is a p pr o xi-
m at el y p ar all el t o t h e gr o u n d.
T h e at hl et e t h e n r ot at es t h e hi ps
a n d s h o ul d ers as f ar as p ossi bl e
t o w ar d t h e l e a d l e g. If p ossi bl e,
t h e at hl et e s h o ul d k e e p t h e ar ms
e xt e n d e d. If n e c ess ar y, t h e at h -
l et e c a n sli g htl y fl e x t h e el b o ws
for b ett er b al a n c e a n d c o ntr ol.
T h e at hl et e s h o ul d n ot m o v e t h e
k n e e of t h e l e a d l e g f or w ar d p ast
t h e t o es o n t h at si d e n or all o w t h e k n e e of t h e tr aili n g l e g t o c o nt a ct t h e gr o u n d. T h e
at hl et e r ot at es t h e hi ps a n d s h o ul d ers b a c k t o n e utr al, r et ur ns t o t h e st arti n g p ositi o n
b y st e p pi n g f or w ar d wit h t h e tr aili n g l e g, a n d t h e n r e p e at s t h e e x er cis e, l e a di n g wit h
t h e o p p osit e l e g. T h e at hl et e p erf or ms t his drill f or 1 0 y ar ds ( 9. 1 m), alt er n ati n g t h e
l e a d l e g wit h e a c h st e p.
St a n di n g/ Tr a v eli n g Q u a d Str et c h
T h e at hl et e b e gi ns b y fl e xi n g o n e k n e e a n d r aisi n g t h at h e el t o w ar d t h e b utt o c k s a n d
t h e n gr a b bi n g h ol d of t h at a n kl e wit h t h e i psil at er al h a n d w hil e m ai nt ai ni n g a n u pri g ht
p ositi o n. T h e at hl et e’s c h est is u p a n d t h e t ors o is er e ct, a n d t h er e is n o fl e xi o n at t h e
hi ps. T h e at hl et e e xt e n ds t h e c o ntr al at er al ar m str ai g ht a b o v e t h e h e a d a n d h ol ds t his
p ositi o n f or 2 t o 3 s e c o n ds. T h e ot h er f o ot r e m ai ns fl at o n t h e gr o u n d t hr o u g h o ut t h e
m o v e m e nt. Aft er t h e h ol d, t h e at hl et e r el e as es t h e a n kl e a n d e xt e n ds t h e k n e e b a c k t o
t h e st arti n g p ositi o n w hil e als o l o w eri n g t h e ar m b a c k t o t h e si d e. U p o n c o m pl eti o n of
t h e m o v e m e nt, t h e at hl et e alt er n at es l e gs a n d r e p e at s t h e m o v e m e nt. T h e e x er cis e c a n
b e c o m pl et e d i n pl a c e f or 8 t o 1 2 r e p etiti o ns p er l e g or w hil e tr a v eli n g o v er a 1 0- y ar d
( 9. 1 m) dist a n c e, t a ki n g a st e p aft er e a c h h ol d.
St ati o n ar y a n d Tr a v eli n g I n c h w or m
T h e at hl et e st art s i n a st a n di n g p ositi o n a n d b e gi ns t h e m o v e m e nt b y hi n gi n g at t h e
hi ps a n d r e a c hi n g t o w ar d t h e t o es. T h e at hl et e pl a c es t h e h a n ds o n t h e gr o u n d w hil e
k e e pi n g t h e hi ps el e v at e d a n d t h e l e gs e xt e n d e d. T h e h e els s h o ul d b e fl at o n t h e gr o u n d
w h e n t h e h a n ds r e a c h t h e gr o u n d. If fl e xi bilit y d o es n ot all o w, sli g ht k n e e fl e xi o n m a y b e
n e c ess ar y. At t his p oi nt, t h e at hl et e sl o wl y w al k s t h e h a n ds o ut u ntil t h e at hl et e r e a c h es
a pl a n k p ositi o n. U p o n r e a c hi n g t h e pl a n k p ositi o n, t h e at hl et e p a us es m o m e nt aril y
a n d t h e n sl o wl y w al k s t h e h a n ds b a c k t o w ar d t h e f e et. T hr o u g h o ut t h e m o v e m e nt, t h e
at hl et e k e e ps t h e l e gs e xt e n d e d, wit h o ut k n e e fl e xi o n, a n d t h e h e els as fl at as p ossi bl e
o n t h e gr o u n d. O n c e t h e at hl et e r e a c h es t h e st arti n g p ositi o n, h e or s h e i m m e di at el y
w al k s t h e h a n ds b a c k o ut f or t h e n e xt r e p etiti o n.
W h e n c o m pl eti n g t h e tr a v eli n g i n c h w or m, t h e at hl et e s h o ul d n ot r et ur n t o t h e st arti n g
p ositi o n b y w al ki n g t h e h a n ds b a c k t o w ar d t h e t o es, b ut i nst e a d i n c h t h e f e et t o w ar d
t h e h a n ds b ef or e w al ki n g t h e h a n ds b a c k o ut. T h e at hl et e c a n c o m pl et e t h e drill i n
pl a c e f or 8 t o 1 2 r e p etiti o ns p er l e g or w hil e tr a v eli n g o v er a 1 0- y ar d ( 9. 1 m) dist a n c e.
a b
c d
El b o w t o I n st e p W al k
T h e at hl et e b e gi ns b y t a ki n g a n el o n g at e d f or w ar d st e p wit h o n e l e g a n d t h e n fl e xi n g t h e
i psil at er al el b o w a n d bri n gi n g t h e h a n d t o c hi n l e v el. T h e at hl et e b e gi ns t h e d o w n w ar d
m o v e m e nt b y fl e xi n g t h e l e a d hi p a n d k n e e a n d all o wi n g t h e tr aili n g k n e e t o l o w er t o
a p oi nt j ust a b o v e t h e gr o u n d. T h e at hl et e t h e n att e m pt s t o t o u c h t h e i psil at er al el b o w
t o t h e i nst e p of t h e l e a d l e g w hil e m ai nt ai ni n g b al a n c e. T h e c o ntr al at er al h a n d s h o ul d
r e m ai n i n c o nt a ct wit h t h e gr o u n d d uri n g t his a cti o n t o m ai nt ai n b al a n c e. Aft er m a ki n g
el b o w c o nt a ct wit h t h e i nst e p, t h e at hl et e p us h es t hr o u g h t h e l e a d f o ot, lifti n g t h e t ors o
u p a n d t h e tr aili n g l e g f or w ar d u ntil b a c k i n t h e st arti n g p ositi o n. T h e at hl et e alt er n at es
l e a d l e gs a n d r e p e at s t h e m o v e m e nt. T h e e x er cis e c a n b e c o m pl et e d i n pl a c e f or 8 t o
1 2 r e p etiti o ns p er l e g or w hil e tr a v eli n g o v er a 1 0- y ar d ( 9. 1 m) dist a n c e.
F or w ar d, B a c k w ar d, a n d L at er al M ar c h
T h e at hl et e b e gi ns b y lifti n g t h e l eft l e g wit h
t h e hi p fl e x e d at 9 0 t o 1 2 0 d e gr e es w hil e at t h e
s a m e ti m e lifti n g t h e ri g ht ar m wit h t h e el b o w
fl e x e d at 9 0 d e gr e es. A s t h e l eft l e g is r ais e d,
t h e at hl et e d orsifl e x es t h e l eft a n kl e, m o vi n g it
cl os e t o t h e b utt o c k s. A s t h e ri g ht ar m a n d t h e
l eft l e g c o m e b a c k d o w n, t h e at hl et e lift s t h e
o p p osi n g li m bs wit h t h e s a m e m oti o n. W h e n
t h e at hl et e stri k es t h e gr o u n d wit h t h e b all of
t h e f o ot ( n ot t h e h e el), t h e f o ot stri k e o c c urs
j ust sli g htl y i n fr o nt of t h e t a k e off p ositi o n as
t h e at hl et e tr a v els f or w ar d (f or t h e f or w ar d
m ar c h), sli g htl y i n b a c k of t h e t a k e off p ositi o n
as t h e at hl et e tr a v els b a c k w ar d (f or t h e b a c k -
w ar d m ar c h), or sli g htl y l at er al of t h e t a k e off
p ositi o n as t h e at hl et e tr a v els l at er all y (f or t h e
l at er al m ar c h). It is i m p ort a nt f or t h e at hl et e t o
m ai nt ai n a n er e ct t ors o t hr o u g h o ut t h e m o v e -
m e nt. T h e e x er cis e c a n b e c o m pl et e d i n pl a c e
for 8 t o 1 2 r e p etiti o ns p er l e g or w hil e tr a v eli n g
o v er a 1 0- y ar d ( 9. 1 m) dist a n c e.
Fr o nt, B a c k, a n d L at er al S ki p
T h e g ui d eli n e s f or t h e t hr e e s ki p v ari ati o ns
ar e t h e s a m e as f or t h e t hr e e m ar c h v ari ati o ns
e x c e pt t h at t h e at hl et e p us h es off t h e gr o u n d
f or m or e u p w ar d e xt e nsi o n as t h e l e gs ar e alt er-
n at e d. T h e at hl et e b e gi ns b y lifti n g t h e ri g ht l e g
w it h t h e hi p fl e x e d at 9 0 t o 1 2 0 d e gr e es w hil e
at t h e s a m e ti m e lifti n g t h e l eft ar m wit h t h e
el b o w fl e x e d at 9 0 d e gr e es. A s t h e ri g ht l e g is
r ais e d, t h e at hl et e d orsifl e x es t h e ri g ht a n kl e,
m o vi n g it t o w ar d t h e b utt o c k s. A s t h e l eft ar m
a n d t h e ri g ht l e g c o m e b a c k d o w n, t h e at hl et e
lift s t h e o p p osi n g li m bs wit h t h e s a m e m oti o n.
T h e at hl et e f or c ef ull y p us h es off t h e gr o u n d
as s o o n as t h e f o ot m a k es c o nt a ct t o mi ni mi z e
gr o u n d c o nt a ct ti m e as m u c h as p ossi bl e. It is
i m p ort a nt f or t h e at hl et e t o m ai nt ai n a n er e ct
t ors o t hr o u g h o ut t h e m o v e m e nt. T h e e x er cis e
c a n b e c o m pl et e d i n pl a c e f or 8 t o 1 2 r e p eti -
ti o ns p er l e g or w hil e tr a v eli n g o v er a 1 0- y ar d
( 9.1 m) dist a n c e.
P o w er S ki p
B ef or e p erf or mi n g p o w er s ki ps, t h e at hl et e
m ust d e m o nstr at e t h e a bilit y t o s ki p. T o p o w er
s ki p, t h e at hl et e dri v es t h e fr e e k n e e u p w ar d as
a g gr essi v el y as p ossi bl e a n d si m ult a n e o usl y us es
a n a g gr essi v e ar m a cti o n t o cr e at e a n e x a g g er -
at e d s ki p wit h m or e v erti c al dis pl a c e m e nt. T h e
a t hl et e s h o ul d tr y t o s ki p as hi g h a n d as f ar as
p ossi bl e o n e a c h j u m p or stri d e, a n d p erf or m
8 t o 1 2 r e p etiti o ns p er l e g or o v er a 2 0- y ar d
( 1 8. 3 m) dist a n c e.
Li n e ar A c c el er ati o n t o D e c el er ati o n
T h e at hl et e b e gi ns i n a f or w ar d j o g. A s t h e at hl et e a nti ci p at es t h e n e e d t o d e c el er at e,
h e or s h e d o es s o b y fl e xi n g at t h e hi ps t o l o w er t h e c e nt er of m ass. Si m ult a n e o usl y,
t h e at hl et e’s stri d es s h o ul d d e cr e as e i n l e n gt h. U nli k e a c c el er ati o ns, w hi c h s h o ul d b e
o n t h e b alls of t h e f e et, d e c el er ati o ns s h o ul d us e a h e el-t o-t o e f o ot a cti o n. T h e at hl et e
s h o ul d att e m pt t o k e e p t h e w ei g ht b al a n c e d a n d n ot t o o f ar f or w ar d.
S h uffl e t o D e c el er ati o n
T h e at hl et e b e gi ns b y s h uffli n g l at er all y ( wit h f e et p oi nti n g f or w ar d), a n d as h e or s h e
a p pr o a c h es a pr e d et er mi n e d st o p pi n g p oi nt, t h e at hl et e s h o ul d br a k e wit h t h e w ei g ht
o n t h e o ut si d e of t h e i nsi d e f o ot a n d o n t h e i nsi d e of t h e o ut si d e f o ot. T h e at hl et e’s
hi ps s h o ul d b e fl e x e d a n d t h e b o d y s h o ul d l e a n a w a y fr o m t h e dir e cti o n of t h e s h uffl e
(s e e p h ot o; t h e at hl et e w as d e c el er ati n g fr o m m o vi n g t o his ri g ht).
B a c k w ar d R u n t o D e c el er ati o n
T h e at hl et e b e gi ns b y b a c k p e d ali n g, a n d as h e or s h e a p pr o a c h es a pr e d et er mi n e d
st o p pi n g p oi nt, t h e at hl et e s h o ul d br a k e. T h e at hl et e’s hi ps s h o ul d b e fl e x e d wit h t h e
s h o ul d ers l e a ni n g a w a y fr o m t h e dir e cti o n of t h e b a c k p e d al.
T uc k J u m p
T h e at hl et e st a n ds wit h f e et s h o ul d er- wi dt h a p art a n d t h e b o d y i n a n u pri g ht p ositi o n,
n ot fl e xi n g at t h e w aist. T h e at hl et e j u m ps u p, bri n gi n g t h e k n e es u p t o t h e c h est a n d
t h e n gr as ps, or att e m pt s t o gr as p, t h e k n e es wit h t h e h a n ds b ef or e t h e f e et r et ur n t o
t h e gr o u n d. T h e at hl et e s h o ul d l a n d i n a st a n di n g p ositi o n. Aft er p erf or mi n g t h e t u c k
j u m p s u c c essf ull y, t h e at hl et e s h o ul d att e m pt t o r e p e at t h e j u m p i m m e di at el y a n d
p erf or m 6 t o 1 0 r e p etiti o ns of t h e drill.
H ori z o nt al J u m p a n d Sti c k
T h e at hl et e st arts i n a o n e- q u art er t o o n e- h alf s q u at p ositi o n wit h t h e f e et hi p- t o s h o ul -
d er- wi dt h a p art. T h e at hl et e us es a bi g ar m s wi n g a n d c o u nt er m o v e m e nt ( a q ui c k fl e xi n g
o f t h e hi ps a n d k n e es), t h e n j u m ps f or w ar d as f ar as p ossi bl e. T h e at hl et e s h o ul d l a n d
o n fl at f e et, wit h t h e pr e d o mi n a n c e of t h e w ei g ht o n t h e b alls of t h e f e et. T h e at hl et e
s h o ul d stri v e f or st a bl e, b al a n c e d l a n di n gs, a n d p erf or m 6 t o 1 0 r e p etiti o ns of t h e drill.
b
H o p a n d Sti c k
T h e at hl et e st a n ds o n o n e sli g htl y t o m o d er at el y fl e x e d l e g a n d t h e n us es a c o u nt er -
m o v e m e nt a n d a bi g ar m s wi n g f or w ar d t o h o p f or w ar d a n d l a n d o n t h e s a m e l e g.
T h e e m p h asis is o n a st a bl e l a n di n g wit h mi ni m al k n e e v al g us. T h e at hl et e p erf or ms 6
t o 1 0 r e p etiti o ns of t h e drill p er l e g.
b
B utt Ki c k
B e gi n ni n g i n a j o g, t h e at hl et e att e m pt s t o lift t h e h e el of t h e l o w er l e g u p t o b o u n c e
off t h e u n d ersi d e of t h e b utt o c k s (s e e p h ot o). A s t h e hi p a n d t h e k n e e fl e x, t h e k n e e
c o m es f or w ar d a n d u p ( n ot s e e n i n p h ot o). T h e at hl et e p erf or ms t h e drill o v er a dist a n c e
of 1 0 t o 2 0 y ar ds ( 9. 1- 1 8. 3 m).
C H APTER
4
A g e a n d S ex
C o nsi d er ati o ns
J e n nif er Fi el ds
M ar g ar et T. J o n es
C hil dr e n ar e n ot mi ni at ur e a d ults, s o a g e a n d s e x c o nsi d er ati o ns s h o ul d b e

a d dr ess e d w h e n d esi g ni n g a n d i m pl e m e nti n g s p e e d a n d a gilit y pr o gr a ms. I n
p arti c ul ar, y o ut h u n d er g o t w o criti c al p eri o ds b ef or e a n d aft er p e a k h ei g ht
v el o cit y, i n w hi c h t h e y ar e m or e s e nsiti v e t o tr ai ni n g a d a pt ati o ns. Tar g eti n g
t h es e wi n d o ws of o p p ort u nit y m a y e n h a n c e p erf or m a n c e r es p o ns es ( 2 1). I n
a d diti o n, p u b ert y m ar ks a ti m e w h e n s e x-r el at e d di v er g e n c es t a k e pl a c e. T h us,
c o a c h es s h o ul d b e a w ar e of h o w t h es e diff er e n c es m a y aff e ct b ot h i nj ur y ris k
a n d p erf or m a n c e.
A GE
C hro n ol o gic al age , w hi c h r ef ers t o a si n gl e ti m e p oi nt aft er t h e d at e of birt h, is
fr e q u e ntl y us e d t o c h ar a ct eri z e y o u n g at hl et es. B ut b e c a us e c hil dr e n d o n ot
gr o w at a c o nst a nt r at e, t h er e ar e c o nsi d er a bl e i nt eri n di vi d u al diff er e n c es i n
p h ysi c al d e v el o p m e nt at a n y gi v e n c hr o n ol o gi c al a g e. F or e x a m pl e, t h er e will
b e s u bst a nti al v ari ati o ns i n h ei g ht a n d b o d y w ei g ht i n a gr o u p of 1 4- y e ar-
ol d c hil dr e n as a r es ult of diff er e n c es i n t h e a g e of o ns et a n d t h e pr o gr ess
of p u b ert y ( 1 9) (fi g ur e 4. 1). T h er ef or e, it m a y b e b ett er t o cl assif y c hil dr e n
b as e d u p o n t h eir bi ol o gic al age , or t h eir st a g e of p u b ert al d e v el o p m e nt. T his
a g e cl assifi c ati o n a d dr ess es t h e i nt er a cti o n b et w e e n gr o wt h, m at ur ati o n, a n d
tr ai ni n g ( 2).
Te c h ni q u es a v ail a bl e t o t h e str e n gt h a n d c o n diti o ni n g pr a ctiti o n er f or t h e
p ur p os e of ass essi n g bi ol o gi c al a g e i n cl u d e l o n git u di n al gr o wt h c ur v e a n al -
ysis, p er c e nt a g es a n d pr e di cti o ns of fi n al a d ult h ei g ht, a n d, m ost c o m m o nl y,
t h e pr e di cti o n of a g e fr o m p e a k h ei g ht v el o cit y ( 2 1, 2 2). Pe a k heig ht vel ocit y
67
( P H V) r ef ers t o t h e m a xi m u m
v el o cit y of gr o wt h i n st at ur e a n d
h a s b e e n u s e d t o c h ar a ct eri z e
d e v el o p m e nt s i n p erf or m a n c e
r el ati v e t o a c hil d’s gr o wt h s p urt
( 2 2). P H V c a n b e c al c ul at e d usi n g
t h e f oll o wi n g a nt hr o p o m etri c
m e as ur e m e nts: s e x, d at e of birt h,
st a n di n g h ei g ht, sitti n g h ei g ht,
a n d w ei g ht ( 1 7, 2 6). B y o bj e cti v el y
m e as uri n g t h e r at es of c h a n g e i n
h ei g ht, c hil dr e n m a y b e b ett er
tr ai n e d a c c or di n g t o bi ol o gi c al
st at us r at h er t h a n c hr o n ol o gi c al
a g e ( 2). T h e a v er a g e a g e of P H V is
L arr y Fr e n c h/ G ett y I m a g e s
1 2 y e ars i n girls, a n d 1 4 y e ars i n
b o ys ( 2); h o w e v er, t h es e ar e b est
r e g ar d e d as a n a p pr o xi m ati o n.
Fi g ur e 4. 1 D iff er e n c es i n si z e b et w e e n at h-
l et es of t h e s a m e a g e.
Wi n d o w s of O p p or t u nit y
T h er e ar e t w o m aj or wi n d o ws of o p p ort u nit y , or criti c al p eri o ds of a c c el er at e d
a d a pt ati o n, i n w hi c h t h e d e v el o p m e nt of s p e e d a n d a gilit y ar e criti c al i n a
c hil d’s lif e ( 2, 2 1) (t a bl e 4. 1). W hil e t h es e s kills ar e tr ai n a bl e t hr o u g h o ut
c hil d h o o d, t h e wi n d o ws of o p p ort u nit y ar e c o nsi d er e d a pri m e ti m e f or
c hil dr e n t o b e e x p os e d t o pr o p er m o v e m e nt m e c h a ni cs. T his first wi n d o w of
a c c el er at e d a d a pti o n o c c urs pri or t o P H V b et w e e n t h e a g es of 6 t o 8 y e ars i n
girls a n d 7 t o 9 y e ars i n b o ys ( 2). T his p eri o d is c h ar a ct eri z e d b y a n i n cr e as e
i n r at e of s pri nt s p e e d a n d e x pl osi v e str e n gt h i m pr o v e m e nt ( 4 4). T h er ef or e,
t his criti c al p eri o d is w h er e s p e e d r es p o ns es will b e m a xi mi z e d ( 2). F or
a c c el er at e d i m pr o v e m e nt of t h eir m ot or a biliti es, pr e p u b es c e nt c hil dr e n m a y
b e n efit m ost fr o m tr ai ni n g t h at r e q uir es hi g h l e v els of n e ur al a cti v ati o n, s u c h
as pl y o m etri cs a n d s pri nt tr ai ni n g ( 2 1, 4 4). W hil e i m pr o v e m e nt i n s p e e d
h as b e e n o bs er v e d pri or t o P H V ( 2 4, 4 4) d e cli n es i n p erf or m a n c e h a v e b e e n
d e m o nstr at e d d uri n g a n d f oll o wi n g P H V ( 2 4). S p e e d a n d a gilit y, t h er ef or e,
s h o ul d b e of pri m ar y e m p h asis pri or t o P H V t hr o u g h o ut t his first wi n d o w
of o p p ort u nit y.
A g e a n d S e x C o nsi d er ati o ns ■ 6 9
T a bl e 4. 1 W i n d o ws of O p p ort u nit y
St a g e B o y s ( a g e) Girl s ( a g e) A c ti viti e s G o al
1 7- 9 yr s 6- 8 yr s • F or m drills • M ot or s kill
• S p e e d drills d e v el o p m e nt
• A gilit y drills • Im pr o v e n e ur al
• P l y o m etri c drills a cti v ati o n
• In cr e as e i n r at e of
s pri nt s p e e d
• In cr e as e e x pl osi v e
str e n gt h
2 1 4 yr s 1 2. 5 yr s • S tr e n gt h • In cr e as e str e n gt h
d e v el o p m e nt • In cr e as e p o w er a n d
• P o w er d e v el o p m e nt e x pl osi v e str e n gt h
• S p e e d drills • M a xi mi z e s pri nt a n d
• A gilit y drills a gilit y p erf or m a n c e
T h e s e c o n d wi n d o w of o p p ort u nit y o c c urs a p pr o xi m at el y 1 2 t o 1 8 m o nt hs

f oll o wi n g P H V a n d oft e n c oi n ci d es wit h pe a k weig ht vel ocit y ( P W V) ( 5, 6).
T h e P W V is ass o ci at e d wit h a r a pi d gr o wt h i n b o d y m ass a n d us u all y o c c urs
d uri n g t h e P H V i n b o ys ( ~ 1 4 y e ars) a n d a b o ut 6 m o nt hs aft er P H V i n girls
( ~ 1 2. 5 y e ars) ( 3 6). D uri n g t his ti m e, a d ol es c e nts u n d er g o p eri o ds of r a pi d
g ai ns i n m us cl e m ass e ns ui n g fr o m i n cr e as e d cir c ul ati n g a n dr o g e n c o n c e n -
tr ati o ns ( 4 4). I n cr e as es i n m us cl e m ass, r es ulti n g fr o m l ar g er m us cl e fi b ers,
all o w f or a gr e at er f or c e- pr o d u cti o n c a p a cit y, l e a di n g t o i n cr e as e d str e n gt h
( 3 0). M us c ul ar str e n gt h h as b e e n cl os el y ass o ci at e d wit h r u n ni n g s p e e d ( 1 3,
1 4), c h a n g e of dir e cti o n s p e e d ( 2 9, 3 9), a n d pl y o m etri c a bilit y ( 2 7), s u c h
t h at 7 0 % of t h e v ari a bilit y i n m ot or s kills m a y b e attri b ut e d t o diff er e n c es
i n m us c ul ar str e n gt h ( 4 0). Si n c e str e n gt h is t h e f o u n d ati o n of s u bs e q u e nt
p o w er a n d s p e e d, i n cr e as es i n str e n gt h d uri n g t his st a g e will assist y o ut h i n
f urt h er a d v a n c e m e nts i n t h eir s p e e d a n d a gilit y p erf or m a n c e. T h e i n cr e as es i n
a n dr o g e n c o n c e ntr ati o n a n d l e a n m us cl e will i n cr e as e m us cl e f or c e a n d r at e
of f or c e d e v el o p m e nt, f urt h er e n h a n ci n g c h a n g e of dir e cti o n ( C O D) a gilit y.
T h er ef or e, t h e s e c o n d wi n d o w is a n ot h er criti c al ti m e t o e m p h asi z e s p e e d
a n d a gilit y tr ai ni n g i n y o ut h pr o gr a ms.
A gilit y c a n b e di vi d e d i nt o t w o pr e d o mi n a nt c at e g ori es: C O D s pee d (t e c h-
ni q u e, str ai g ht s pri nti n g s p e e d, l o w er li m b str e n gt h) a n d c og nitive f u ncti o n ( p er-
c e pt u al a n d d e cisi o n- m a ki n g pr o c ess es) ( 3 7, 4 9). Si n c e C O D s p e e d i n v ol v es
l o w er li m b str e n gt h a n d str ai g ht r u n ni n g s p e e d, a gilit y tr ai ni n g s h o ul d b e
i n c or p or at e d i n pr e p u b ert al y e ars wit h a n e m p h asis o n c o or di n ati o n a n d
m o v e m e nt p att er ns. D uri n g t his ti m e, c hil dr e n u n d er g o r a pi d d e v el o p m e nts
i n br ai n m at ur ati o n a n d n e ur al pl asti cit y ( 3 5); t h er ef or e, d e v el o pi n g m ot or
c o ntr ol a n d b asi c C O D t e c h ni q u es ar e criti c al. O n c e y o ut h r e a c h a d ol es c e nt

y e ars, t h e y s h o ul d pr o gr ess t o m or e s p ort-s p e cifi c a gilit y m o v e m e nts.
S e v er al p er c e pt u al v ari a bl es m a y i nfl u e n c e a gilit y, s u c h as vis u al s c a n ni n g,
k n o wl e d g e of sit u ati o n, p att er n r e c o g niti o n, a n d a nti ci p at or y q u aliti es ( 3 7).
R es e ar c h s u g g ests t h at c o g niti v e c a p a citi es i n cr e as e d uri n g l at e c hil d h o o d
( girls: 8- 9 y e ars; b o ys: 1 0- 1 1 y e ars) a n d a d ol es c e n c e ( girls: ~ 1 2 y e ars; b o ys:
~ 1 4 y e ars) ( 8, 1 0, 3 3), a n d s o r e p e at e d e x p os ur e t o s p e e d a n d a gilit y drills
t hr o u g h o ut t his ti m e m a y r es ult i n f ast er r es p o ns e ti m es ( 1). H o w e v er, d uri n g
a gr o wt h s p urt, i n cr e as e d li m b l e n gt h c a n r es ult i n d e cr e m e nts i n m ot or c o n -
tr ol p erf or m a n c e, a c o n c e pt c o m m o nl y r ef err e d t o as a d olesce nt a w k w ar d ness
( 2 1). D uri n g t his st a g e of d e v el o p m e nt, m a n y of t h e s kills l e ar n e d pr e vi o usl y
will n e e d t o b e r e e m p h asi z e d ( 2 1). T h er ef or e, a gilit y s h o ul d b e i ntr o d u c e d
e arl y i n t h e pr e p u b ert al y e ars a n d c o nti n u o usl y pr o gr ess e d a n d r ei nf or c e d
as t h e c hil d a g es t hr o u g h a d ol es c e n c e. M o nit ori n g gr o wt h r at es m a y h el p
c o a c h es i d e ntif y a d ol es c e nt a w k w ar d n ess a n d a dj ust t h e c o nt e nt of tr ai ni n g
s essi o ns a c c or di n gl y.
Pr a cti c al A p pli c ati o n

M ost i m p ort a ntl y, c o a c h es n e e d t o e ns ur e t h at c o nt e nt is a g e a p pr o pri at e. F or
e x a m pl e, a gr o u p of mi d dl e s c h o ol f o ot b all pl a y ers s h o ul d n ot b e p erf or m -
i n g t h e s a m e s p e e d a n d a gilit y tr ai ni n g t a cti cs as pr of essi o n al at hl et es fr o m
t h e N ati o n al F o ot b all L e a g u e. Eff e cti v e a g e- a p pr o pri at e pr o gr a m d esi g n a n d
i m pl e m e nt ati o n will c o ntri b ut e t o at hl et e s u c c ess i n b ot h s p e e d a n d a gilit y
d e v el o p m e nt. D uri n g t h e first wi n d o w of o p p ort u nit y, s p e ci al att e nti o n
s h o ul d b e p ai d t o b o d y a w ar e n ess a n d b o d y c o ntr ol wit h pr o p er m o v e m e nt
m e c h a ni cs. O n c e m ot or s kills ar e s u c c essf ull y p erf or m e d, s p e e d will d e v el o p.
T h er ef or e, a str o n g f o c us o n f or m is cr u ci al d uri n g t h e pr e p u b es c e nt y e ars.
Si n c e s p e e d h as b e e n s h o w n t o d e cr e as e d uri n g a n d f oll o wi n g P H V, it is r e c -
o m m e n d e d t h at c o a c h es i n c or p or at e s p e e d a n d a gilit y tr ai ni n g d uri n g e arli er
pr e p u b es c e nt st a g es ( girls: 6- 8 y e ars; b o ys: 7- 9 y e ars). T h e a d diti o n of t h es e
s kills e arli er i n y o ut h d e v el o p m e nt m a y r e d u c e s p e e d dis p ariti es ass o ci at e d
wit h t h e o ns et of P H V.
F oll o wi n g P H V, t h e s e c o n d wi n d o w of o p p ort u nit y is c h ar a ct eri z e d b y
i n cr e as es i n str e n gt h d u e t o s ur g es i n a n dr o g e ns, s p e cifi c all y t est ost er o n e,
gr o wt h h or m o n e, a n d i ns uli n-li k e gr o wt h f a ct or. Str e n gt h is cl os el y ass o ci -
at e d wit h s p e e d, c h a n g e of dir e cti o n, a n d pl y o m etri c a bilit y; t h er ef or e, t h e
s e c o n d p eri o d is criti c al f or f urt h er i m pr o v e m e nts i n s p e e d a n d a gilit y a n d
drills t h at a d dr ess t h e af or e m e nti o n e d s h o ul d b e i n cl u d e d i nt o t h e tr ai ni n g
pr o gr a m d esi g n.
It i s i m p ort a nt f or c o a c h e s t o b e a w ar e of a d ol e s c e nt a w k w ar d n e s s.
R o uti n el y m o nit ori n g st at ur e a n d b o d y w ei g ht of at hl et es i n or d er t o i d e n -
tif y gr o wt h s p urts m a y h el p pr a ctiti o n ers t o r e c o g ni z e t his p h as e. D uri n g

a d ol es c e nt a w k w ar d n ess, li m b l e n gt hs i n cr e as e b ut m us cl es h a v e y et t o
r e a c h f ull si z e or str e n gt h ( 3 2), w hi c h c o ntri b ut es t o r e d u cti o ns i n m ot or
s kill p erf or m a n c e. T h er ef or e, c o a c h es m a y c h o os e t o s p e n d m or e eff ort
r e vi e wi n g o pti m al m o v e m e nt p att er ns f or at hl et es at t his ti m e. S p e n di n g
m or e ti m e o n f or m a n d t e c h ni c al s kill will all o w t h e at hl et e t o r etr ai n t h e
c o ntr ol n e e d e d t o att ai n s u bs e q u e nt hi g h l e v els of s p e e d a n d a gilit y. Pr a cti -
ti o n ers will li k el y n e e d t o m o dif y e xisti n g m ot or p att er ns wit h r e d u c e d l o a ds
( 1 8).
A d diti o n all y, ris k of i nj ur y m a y b e h ei g ht e n e d d uri n g P H V ( 1 1). F or
e x a m pl e, b ef or e P H V t h er e is a d e cr e as e i n b o n e mi n er al d e nsit y, l e a di n g t o
i n cr e as e d ris k of b o n e fr a ct ur es ( 1 1). F urt h er, c h a n g es i n li m b l e n gt h a n d
m ass r es ulti n g fr o m gr o wt h pl a c e dis pr o p orti o n at el y i n cr e as e d str ess o n
m us cl e-t e n d o n j u n cti o ns, b o n e-t e n d o n j u n cti o ns, li g a m e nts, a n d gr o wt h c ar -
til a g e ( 1 1). S u c h i m b al a n c es, c o u pl e d wit h t h e l o a di n g d e m a n ds of s p ort, m a y
m a k e t h e aff e ct e d y o ut h pr o n e t o m us c ul os k el et al a n d o v er us e i nj uri es ( 1 1).
I n cr e as es i n b o d y m ass a n d h ei g ht of c e nt er of m ass wit h o ut c orr es p o n di n g
a d a pt ati o ns i n str e n gt h a n d p o w er c a n l e a d t o e x c essi v e l o a di n g o n t h e m us -
c ul os k el et al s yst e m d uri n g d y n a mi c a n d r e a cti v e a cti o ns ( 1 6, 2 8). F e m al es,
s p e cifi c all y, h a v e a n i n cr e as e d ris k of k n e e i nj ur y d u e t o t h eir i n cr e asi n g
b o d y si z e wit h o ut t h e a p pr o pri at e i n cr e as es i n hi p a n d k n e e str e n gt h t o
s u p p ort t h eir s k el et o n ( 2 8). F e m al es e x p eri e n c e a wi d e ni n g of t h e hi ps, t h us
i n cr e asi n g t h e Q a n gl e of t h e k n e e ( 3 8). L ar g er Q a n gl es ar e ass o ci at e d wit h
i n cr e as e d pr ess ur e o n t h e l o w er e xtr e miti es ( 3 8); t h er ef or e, c o a c h es s h o ul d
b e s ur e t o s el e ct bi ol o gi c all y a g e- a p pr o pri at e drills a n d e n c o ur a g e pr o p er
r e c o v er y.
Wit h y o ut h tr ai ni n g, it is r e c o m m e n d e d t h at e m p h asis b e pl a c e d u p o n
e x er cis e pr o gr a ms t h at pr o m ot e p h ysi c al d e v el o p m e nt, r e d u c e i nj ur y, a n d
e n h a n c e fit n ess b e h a vi ors a cr oss t h e a g e s p e ctr u m. L o ng-ter m at hlete de vel -
o p me nt ( L T A D) r ef ers t o t h e h a bit u al d e v el o p m e nt of at hl eti cis m o v er ti m e
t o i m pr o v e h e alt h a n d fit n ess, e n h a n c e p h ysi c al p erf or m a n c e, a n d r e d u c e
t h e r el ati v e ris k of i nj ur y ( 1 8). A list of t h e pill ars of s u c c essf ul L T A D is pr o-
vi d e d i n t a bl e 4. 2. T his m o d el e m p h asi z es a g e- a p pr o pri at e e x er cis es si n c e
c hil dr e n’s a n at o m y a n d p h ysi ol o g y diff er fr o m t h os e of a d ol es c e nts i n m us cl e
str u ct ur e ( 1 5, 3 1), si z e ( 1 2), a cti v ati o n p att er ns ( 1 2), a n d f u n cti o n ( 1 3). Str u c -
t ur e d tr ai ni n g t h at f o c us es o n a g e- a p pr o pri at e drills a n d m o v e m e nt p att er ns
will pr o vi d e s u p eri or r es ults a n d r e d u c e t h e ris k of o v ertr ai ni n g. C o a c h es
s h o ul d als o e d u c at e y o ut h a b o ut h o w t h eir drills will tr a nsl at e i nt o i m pr o v e d
p erf or m a n c e i n t h eir s p ort. T his u n d erst a n di n g will h el p m oti v at e c hil dr e n
a n d b uil d a lif el o n g f ut ur e of h e alt h y a n d e nj o y a bl e e n g a g e m e nt i n s p ort a n d
p h ysi c al a cti vit y ( 1 8).
T a bl e 4. 2 T e n Pill ars of S u c c essf ul L o n g- T er m At hl eti c D e v el o p m e nt

N u m b er D e s cri pti o n
1 L o n g-t er m at hl eti c d e v el o p m e nt p at h w a y s s h o ul d a c c o m m o d at e t h e hi g hl y
i n di vi d u ali z e d a n d n o nli n e ar n at ur e of t h e gr o wt h a n d d e v el o p m e nt of
y o ut h.
2 Y o ut h of all a g es, a biliti es, a n d as pir ati o ns s h o ul d e n g a g e i n l o n g-t er m
at hl eti c d e v el o p m e nt pr o gr a ms t h at pr o m ot e b ot h p h y si c al fit n ess a n d
ps y c h os o ci al w ell- b ei n g.
3 All y o ut h s h o ul d b e e n c o ur a g e d t o e n h a n c e p h y si c al fit n ess fr o m e arl y
c hil d h o o d, wit h a pri m ar y f o c us o n m ot or s kill a n d m us c ul ar str e n gt h
d e v el o p m e nt.
4 L o n g-t er m at hl eti c d e v el o p m e nt p at h w a y s s h o ul d e n c o ur a g e a n e arl y
s a m pli n g a p pr o a c h f or y o ut h t h at pr o m ot es a n d e n h a n c es a br o a d r a n g e of
m ot or s kills.
5 T h e h e alt h a n d w ell- b ei n g of t h e c hil d s h o ul d al w a y s b e t h e c e ntr al t e n et of
l o n g-t er m at hl eti c d e v el o p m e nt pr o gr a ms.
6 Y o ut h s h o ul d p arti ci p at e i n p h y si c al c o n diti o ni n g t h at h el ps r e d u c e t h e
ris k of i nj ur y t o e ns ur e t h eir o n g oi n g p arti ci p ati o n i n l o n g-t er m at hl eti c
d e v el o p m e nt pr o gr a ms.
7 L o n g-t er m at hl eti c d e v el o p m e nt pr o gr a ms s h o ul d pr o vi d e all y o ut h wit h
a r a n g e of tr ai ni n g m o d es t o e n h a n c e b ot h h e alt h- a n d s kill-r el at e d
c o m p o n e nt s of fit n es s.
8 Pr a ctiti o n er s s h o ul d us e t h e r el e v a nt m o nit ori n g a n d ass ess m e nt t o ols as p art
of a l o n g-t er m at hl eti c d e v el o p m e nt str at e g y.
9 Pr a ctiti o n er s w or ki n g wit h y o ut h s h o ul d s y st e m ati c all y pr o gr ess
a n d i n di vi d u ali z e tr ai ni n g pr o gr a ms f or s u c c essf ul l o n g-t er m at hl eti c
d e v el o p m e nt.
10 Q u alifi e d pr of es si o n als a n d s o u n d p e d a g o gi c al a p pr o a c h es ar e f u n d a m e nt al
t o t h e s u c c es s of l o n g-t er m at hl eti c d e v el o p m e nt pr o gr a ms.
R e pri nt e d b y p er mis si o n fr o m R. S. Ll o y d, J. B. Cr o ni n, A. D. F ai g e n b a u m, G. G. H aff, R. H o w ar d, W.J. Kr a e m er, a n d
J. L. Oli v er, “ N ati o n al Str e n gt h a n d C o n diti o ni n g A s s o ci ati o n P o siti o n St at e m e nt o n L o n g- T er m At hl eti c D e v el o p -
m e nt, ” J o ur n al of Str e n gt h a n d C o n diti o ni n g R e s e ar c h 3 0, n o. 6 ( 2 0 1 6): 1 4 9 1- 1 5 0 9.
S E X DI F F E R E N C E S
It is i m p ort a nt f or c o a c h es t o g ai n a n u n d erst a n di n g of s e x-r el at e d diff er e n c es
ass o ci at e d wit h s p e e d a n d a gilit y tr ai ni n g. D uri n g t h e pr e p u b ert al y e ars, b o ys
a n d girls f oll o w si mil ar r at es of gr o wt h a n d m at ur ati o n. T h er ef or e, str e n gt h,
s p e e d, p o w er, a n d c o or di n ati o n ar e c o m p ar a bl e ( 5), a n d pr e p u b ert al b o ys
a n d girls c a n f oll o w si mil ar s p e e d a n d a gilit y pr o gr a ms.
B o d y C o m p o siti o n
Wit h t h e o ns et of p u b ert y, h or m o n al c h a n g es l e a d t o s e x-r el at e d di v er g e n c es
i n b o d y si z e a n d b o d y c o m p ositi o n. I n girls, i n cr e as es i n estr o g e n pr o d u cti o n
l e a d t o i n cr e as e d f at d e p ositi o n; c o n v ers el y, i n b o ys, i n cr e as es i n t est ost er o n e

pr o d u cti o n r es ult i n i n cr e as e d b o n e f or m ati o n, m us cl e s y nt h esis, a n d li p ol ysis
( 4 3). W h er e as pr e a d ol es c e nt b o ys a n d girls dis pl a y t est ost er o n e l e v els b et w e e n
2 0 a n d 6 0 n g/ 1 0 0 ml, m al es e x p eri e n c e a t e nf ol d i n cr e as e, wit h l e v els r e a c h -
i n g u p t o 6 0 0 n g/ 1 0 0 ml f oll o wi n g p u b ert y ( 1 9). B o ys d e v el o p f at-fr e e m ass
at a r a pi d r at e w hil e t h e g ai n i n girls b e gi ns t o pl at e a u at a p pr o xi m at el y a g e
1 2. O n a v er a g e, a d ult m al es will h a v e 2 0 k g ( 4 4. 1 l b) gr e at er f at-fr e e m ass
c o m p ar e d t o a d ult f e m al es ( 4 3). Si n c e m al es e x p eri e n c e a dr a m ati c gr o wt h
i n f at-fr e e m ass a n d m us cl e si z e, t h eir b o d y f at p er c e nt a g e oft e n d e cr e as es
d uri n g a n d f oll o wi n g p u b ert y. C o n v ers el y, risi n g estr o g e n r at es l e a ds t o
i n cr e as e d f at m ass, r es ulti n g i n girls h a vi n g a n a v er a g e of 5 t o 6 k g ( 1 1- 1 3. 2
l b) gr e at er f at m ass t h a n b o ys ( 2 2). I n s u m m ar y, w o m e n g e n er all y h a v e hi g h er
b o d y f at, l ess m us cl e, a n d l o w er t ot al b o d y w ei g ht t h a n m e n f oll o wi n g s e x u al
m at ur ati o n ( 1 9, 4 3).
I n a d diti o n, f or c e- pr o d u cti o n c a p a biliti es diff er si g nifi c a ntl y d uri n g a n d
aft er p u b ert y. T h e s ur g e i n a n a b oli c h or m o n es e x p eri e n c e d b y m al es i n cr e as es
m us cl e cr os s-s e cti o n al ar e a, w hi c h r e s ult s i n gr e at er f or c e pr o d u cti o n,
str e n gt h, a n d p o w er o ut p ut ( 3 4). Ty pi c all y, f e m al es h a v e fr o m 4 1 t o 4 5 %
s m all er cr oss-s e cti o n al ar e a of u p p er b o d y m us cl es a n d a 2 5 t o 3 0 % s m all er
cr oss-s e cti o n al ar e a of l o w er b o d y m us cl es ( 2 5). B et w e e n 1 0 a n d 1 6 y e ars
of a g e, p u b ert al b o ys h a v e s h o w n u p p er- a n d l o w er- b o d y str e n gt h i n cr e as es
b y 3. 9 a n d 2. 5 ti m es, r es p e cti v el y ( 7). Girls g e n er all y e x hi bit littl e c h a n g e i n
str e n gt h a n d c o or di n ati o n t hr o u g h o ut p u b ert y ( 5); r at h er, str e n gt h a n d p o w er
o ut p ut r e a c h a pl at e a u ar o u n d t h e a g e of 1 6 y e ars ( 3 4). T h e a bs e n c e of s u c h
a d a pt ati o ns i n girls r e d u c es f or c e- pr o d u cti o n c a p a biliti es d uri n g s p ort ( 1 5).
P u b ert al b o ys h a v e s h o w n a 7. 3 % i n cr e as e i n v erti c al j u m p h ei g ht w h er e as
n o i n cr e as es w er e o bs er v e d i n girls of t h e s a m e a g es ( 1 5). C o m p ar e d t o b o ys,
p ost p u b ert al girls r e d u c e d t h eir v erti c al j u m p t a k e off p h as e i n c o m p aris o n
t o t h eir pr e p u b ert al ass ess m e nts ( 1 5). Fr o m t h e a g es of 1 3 t o 1 6, si g nifi c a nt
diff er e n c es w er e o bs er v e d b et w e e n b o ys a n d girls i n t h e s q u at j u m p, c o u nt er -
m o v e m e nt j u m p, r e b o u n d j u m p, a n d a v er a g e p o w er, wit h m al es c o nsist e ntl y
o ut p erf or mi n g f e m al es ( 4 1).
Str e n gt h a n d p o w er ar e hi g hl y c orr el at e d wit h s p e e d a n d c h a n g e of dir e c -
ti o n b e c a us e at hl et es m ust b e a bl e t o a c c el er at e t h eir b o di es w hil e a p pl yi n g
m a xi m al f or c es t o t h e gr o u n d ( 9, 4 6). S pri nt p erf or m a n c e is c o m m o nl y
e x a mi n e d i n t hr e e p h as es: a c c el er ati o n p h as e ( 0- 1 0 m), tr a nsiti o n p h as e
( 1 0- 3 6 m), a n d m a xi m al r u n ni n g s p e e d ( 3 6- 1 0 0 m). T h e a c c el er ati o n p h as e
r e q uir es p o w erf ul e xt e nsi o ns of all l e g j oi nts, p arti c ul arl y fr o m t h e gl ut e us
m a xi m us a n d t h e k n e e e xt e ns ors ( 9). I n t h e m a xi m al r u n ni n g p h as e, t h er e is
a n i n cr e as e d i n v ol v e m e nt of t h e h a mstri n gs, gl ut e us m a xi m us, a n d a d d u ct or
m a g n us m us cl es t h at pl a y a n i m p ort a nt r ol e i n f or w ar d pr o p ulsi o n. D u e t o
t h e i n cr e as es i n str e n gt h a n d p o w er f oll o wi n g p u b ert y, m al es e x p eri e n c e a
c orr es p o n di n g i m pr o v e m e nt i n s pri nt p erf or m a n c e, w h er e as f e m al es h a v e

r e a c h e d a pl at e a u ( 9).
Ri s k of I nj ur y
D uri n g p u b ert y, f e m al e at hl et es u n d er g o s e x-s p e cifi c p h ysi ol o gi c al pr o c ess es
t h at m a y aff e ct p erf or m a n c e: i n cr e as e d f at m ass, diff er e nti al r at es of d e v el o p-
m e nt of n e ur o m us c ul ar str e n gt h, alt er e d c e nt er of m ass, wi d e ni n g of t h e hi ps,
i n cr e as e d Q a n gl e ( 3 8), c o m m e n c e m e nt of m e nstr u al c y cl e, i n cr e as e d j oi nt
l a xit y, i n cr e as e d k n e e v al g us a n gl e; a n d i n cr e as e d r eli a n c e o n q u a dri c e ps-
d o mi n a nt l a n di n g str at e gi es, all of w hi c h h a v e b e e n ass o ci at e d wit h a n
i n cr e as e d ris k of a n o n c o nt a ct a nt eri or cr u ci at e li g a m e nt ( A C L) i nj ur y. Pri or
t o p u b ert y, n o diff er e n c es i n A C L i nj ur y r at es ar e s e e n b et w e e n b o ys a n d girls;
i n f a ct, A C L s pr ai ns ar e n ot c o m m o nl y f o u n d i n pr e p u b es c e nt c hil dr e n ( 4 7).
H o w e v er, i m m e di at el y f oll o wi n g P H V, girls ar e at si g nifi c a ntl y hi g h er ris k of
d e v el o pi n g a n A C L i nj ur y ( 4 2).
F e m al e at hl et es h a v e a ris k of A C L i nj ur y t h at is t w o t o si x ti m es t h e ris k
m al e at hl et es pl a yi n g at si mil ar c o m p etiti v e l e v els i n t h e s a m e s p orts ( 2 8). I n
p arti c ul ar, f e m al e at hl et es fr o m s o c c er a n d b as k et b all ar e at gr e at est ris k f or
i nj ur y. A fi v e- y e ar st u d y e x a mi n e d 4 6 1 m e n’s a n d 2 7 8 w o m e n’s s o c c er t e a ms
a n d d et er mi n e d t h e r at e of A C L i nj ur y i n f e m al es w as m or e t h a n d o u bl e
t h at of m al es ( 0. 3 1 vs. 0. 1 3) ( 4 4). T h e s a m e st u d y e x a mi n e d 5 3 1 m e n’s a n d
5 7 6 w o m e n’s b as k et b all t e a ms, a n d r es ults i n di c at e d t h e A C L i nj ur y r at e i n
w o m e n w as m or e t h a n f o ur ti m es t h at of m e n ( 0. 2 9 vs. 0. 0 7). T h e hi g h r at e
of n o n c o nt a ct A C L i nj ur y o bs er v e d i n b as k et b all c a n b e attri b ut e d t o pl a nti n g
a n d c utti n g ( 2 9 %), str ai g ht- k n e e l a n di n g ( 2 8 %), a n d k n e e h y p er e xt e nsi o n
( 2 6 %) ( 1). F e m al e b as k et b all ers e x p eri e n c e a gr e at er n u m b er of i nj uri es
c o m p ar e d t o m al es b e c a us e of t h e s e x-s p e cifi c p h ysi ol o gi c al pr o c ess es t h at
o c c ur d uri n g p u b ert y.
U nli k e b o ys, girls d o n ot e x p eri e n c e si g nifi c a nt n e ur o m us c ul ar a d a pt ati o ns
d uri n g p u b ert y, d es pit e a n i n cr e as e i n b o d y gr o wt h. P u b ert y m ar ks a st a g e
w h er e n e ur o m us c ul ar i m b al a n c es e m er g e i n girls, c a usi n g i n cr e as e d l o w -
er- e xtr e mit y j oi nt l o a ds d uri n g s p orts ( 1 5). S p e cifi c all y, f e m al es e x p eri e n c e
a n i m b al a n c e i n li g a m e nt c o ntr ol of t h e j oi nts; a n o v err eli a n c e of q u a dri c e ps
str e n gt h c o m p ar e d t o h a mstri n gs, r es ulti n g i n a n i m b al a n c e i n str e n gt h,
r e cr uit m e nt, a n d c o or di n ati o n; a n d a n i m b al a n c e i n str e n gt h a n d c o or di n a -
ti o n p att er ns b et w e e n t h e ri g ht a n d l eft l o w er e xtr e miti es ( 2 8). C o m p ar e d
wit h m al e at hl et es, f e m al e at hl et es ar e m or e s us c e pti bl e t o t h es e i m b al a n c es,
w hi c h ar e c o nsi d er e d t o b e i m p ort a nt c o ntri b ut ors t o a n i n cr e as e d ris k of
A C L i nj ur y ( 2 0).
Pr a cti c al A p pli c ati o n

As e x pl ai n e d, s pri nt p erf or m a n c e a n d c h a n g e of dir e cti o n a biliti es t e n d t o
d e cli n e f oll o wi n g P H V i n b ot h girls a n d b o ys ( 1 7). B e c a us e girls r e a c h P H V
e arli er t h a n b o ys ( girls: 1 2 y e ars; b o ys: 1 4 y e ars), a tr ai ni n g e m p h asis o n
s pri nti n g a n d a gilit y is r e c o m m e n d e d at a y o u n g er a g e f or girls t h a n f or b o ys
( 2 4). E arli er i n c or p or ati o n of drills d esi g n e d t o e n h a n c e s p e e d a n d c h a n g e of
dir e cti o n will att e n u at e p erf or m a n c e d e cr e m e nts ass o ci at e d wit h t h e o ns et
of p u b ert y ( 2 0).
D uri n g p u b ert y, s e x diff er e n c es e m er g e i n b o d y c o m p ositi o n, f or c e pr o -
d u ct i o n, a n d str e n gt h a n d p o w er o ut p ut. C o ns e q u e ntl y, it is t h e str e n gt h
a n d c o n diti o ni n g pr a ctiti o n er’s r es p o nsi bilit y t o r e d u c e t h es e dis p ariti es
c o m m o nl y o bs er v e d i n f e m al e at hl et es a n d t o pri oriti z e str e n gt h tr ai ni n g i n
pr o gr a m d esi g n ( 1).
R e si st a n c e tr ai ni n g s h o ul d b e i n c or p or at e d pri or t o, a n d f oll o wi n g,
t h e a d ol es c e nt gr o wt h s p urt, ar o u n d t h e a g e of 1 4 i n m al es a n d 1 2 i n
f e m al e s ( 2 1). T h e i n c or p or ati o n of r e si st a n c e e x er ci s e, s p e cifi c all y f or
f e m al e at hl et es, m a y h el p r e d u c e i n cr e as es i n f at m ass a n d b o d y f at e x p e-
ri e n c e d d uri n g p u b ert y ( 3 8). I n a d diti o n, r esist a n c e tr ai ni n g m a y l e a d
t o i m pr o v e m e nt s i n f or c e, str e n gt h a n d p o w er pr o d u cti o n, w hi c h c a n
tr a nsl at e t o o v er all s p ort p erf or m a n c e ( 4). P arti c ul ar att e nti o n s h o ul d b e
pl a c e d o n l o w er e xtr e mit y str e n gt h e ni n g (e. g., gl ut e us m a xi m us, q u a dri -
c e ps, h a mstri n gs, a b d u ct ors, a n d a d d u ct ors) t o e n h a n c e s p e e d a n d c h a n g e
of dir e cti o n ( 9). F or s pri nt at hl et es w h o a c hi e v e m a xi m al r u n ni n g s p e e ds
o v er 3 6 t o 1 0 0 m ( 4 0), it m a y b e b e n efi ci al t o i n c or p or at e s p e e d-str e n gt h
tr ai ni n g, a m et h o d utili zi n g m a xi m al f or c es at hi g h v el o citi es (e. g., j u m p
s q u at) ( 9).
B e c a us e p u b ert al f e m al es ar e at h ei g ht e n e d ris k f or i nj ur y, p arti c ul ar
att e nti o n m ust b e p ai d t o girls d uri n g t h e m at ur ati o n st a g e of d e v el o p -
m e nt. I n cr e as es i n j oi nt l a xit y ar e ass o ci at e d wit h i n cr e as e d i n ci d e n c e of
m us c ul os k el et al i nj ur y ( 4 8), a n d c o a c h es s h o ul d b e c o g ni z a nt of pr o p er
f or m d uri n g s p e e d a n d a gilit y drills. R esist a n c e tr ai ni n g s h o ul d e m p h asi z e
t h e str e n gt h e ni n g of gl ut e al a n d h a mstri n g m us cl es (e. g., w al ki n g l u n g es,
w all sits, r e v ers e a n d f or w ar d l u n g es, gl ut e h a mstri n g r ais es, stiff-l e g g e d
d e a dlift s) a n d pl y o m etri c s wit h pr o p er l a n di n g m e c h a ni c s (e. g., l at er al
h o ps, f or w ar d h o ps, si n gl e-l e g g e d h o ps, v erti c al j u m ps, d e pt h j u m ps) ( 1 4,
2 3). A p pr o pri at e i n c or p or ati o n of t h es e e x er cis e t e c h ni q u es m a y r es ult i n
a n 8 8 % d e cr e as e i n A C L i nj ur y ( 2 3). Wit h pr o p er c o a c hi n g a n d e x er cis e
pr es cri pti o n, r esist a n c e tr ai ni n g c a n offs et i n cr e as e d ris ks of n o n c o nt a ct
i nj ur y.
C O N C L U SI O N
E m p h asi zi n g s p e e d, a gilit y, a n d pl y o m etri cs wit hi n t h e first wi n d o w of o p p or -
t u nit y will i m pr o v e n e ur al a cti v ati o n, s pri nt s p e e d, a n d e x pl osi v e str e n gt h.
T h e s e c o n d wi n d o w of o p p ort u nit y, f oll o wi n g P H V a n d P W V, s h o ul d i n cl u d e
a cti viti es t o i n cr e as e str e n gt h a n d p o w er d e v el o p m e nt w hil e m a xi mi zi n g
s pri nt p erf or m a n c e. C o a c h es m ust b e c o g ni z a nt of t h e s e x-r el at e d diff er e n c es
i n b o d y c o m p ositi o n a n d n e ur o m us c ul ar a d a pt ati o ns t h at o c c ur wit h t h e
o ns et of p u b ert y. A w ar e n ess of i nj ur y ris k a n d pr e v e nti o n will all o w pr a cti -
ti o n ers t o d esi g n a n d i m pl e m e nt a g e- a n d s e x- a p pr o pri at e e x er cis e pr o gr a ms
t o o pti mi z e eff e cti v e n ess a n d d e cr e as e i nj ur y ris k.
C H APTER
5
T esti n g, A ss ess m e nt,
a n d M o nit ori n g of
A gilit y a n d Q ui c k n ess
R o b er t L o c ki e
It is i m p ort a nt f or c o a c h es t o u n d erst a n d t h e c o m p o n e nts of a gilit y b ef or e

s el e cti n g a n a p pr o pri at e t esti n g pr o gr a m f or t h eir at hl et es. S h e p p ar d a n d
Y o u n g ( 7 4) h a v e d es cri b e d a gilit y as b ei n g c o m p os e d of t w o br o a d f a ct ors:
c h a n g e of dir e cti o n ( C O D) s p e e d a n d p er c e pt u al a n d d e cisi o n- m a ki n g f a c -
t ors. C h a nge of directi o n s pee d is t h e p h ysi c al c o m p o n e nt of a gilit y, w hi c h
i n c or p or at es t e c h ni q u e, t h e a bilit y t o a c c el er at e a n d d e c el er at e, str e n gt h, a n d
p o w er. F or a t as k t o b e tr ul y d efi n e d as a gilit y, it n e e ds t o i n v ol v e s o m e f or m
of p er c e pti o n a n d d e cisi o n- m a ki n g, w hi c h i n cl u d es vis u al s c a n ni n g, k n o wl -
e d g e a b o ut t h e c urr e nt sit u ati o n (e. g., r e c o g ni zi n g f or m ati o ns o n off e ns e a n d
d ef e ns e i n f o ot b all), p att er n r e c o g niti o n, a n d a nti ci p ati o n. Agilit y r e q uir es a
r e a cti v e el e m e nt; s o m e f or m of e xt er n al sti m ul us (e. g., a n o p p o n e nt) dri v es
t h e n e e d f or t h e at hl et e t o c h a n g e dir e cti o n. Q uic k ness h as b e e n d efi n e d as
a m ulti pl a n ar s kill t h at i n c or p or at es a c o m bi n ati o n of a c c el er ati o n, r e a cti v e
a bilit y, a n d e x pl osi v e n ess ( 5 8), w hi c h i n ess e n c e is t h e a bilit y t o r e a d a n d
r e a ct t o a sit u ati o n ( 8 7).
Ni m p hi us, C all a g h a n, B e z o dis, a n d L o c ki e ( 5 9) st at e d t h at t h e a ct of
c h a n gi n g dir e cti o n c a n t a k e pl a c e i n b ot h pl a n n e d a n d r e a cti v e sit u ati o ns.
A c c or di n gl y, c o a c h es m ust k n o w w h at t h e y ar e a ct u all y ass essi n g w h e n t h e y
s el e ct a t est. If all t h e a cti o ns ar e pr e pl a n n e d, t h e n t h e t est will pr o vi d e a
m etri c of C O D s p e e d. If t h er e is a n e xt er n al sti m ul us i n v ol v e d, t h e n t his will
m or e li k el y t est a gilit y a n d q ui c k n ess. H o w e v er, b ef or e d es cri bi n g t h e s p e cifi c
T h e a ut h or w o ul d li k e t o a c k n o wl e d g e t h e si g nifi c a nt c o ntri b uti o n of J a s o n J o n es t o t his c h a pt er.
77
pr o c ess f or s el e cti n g a s p e cifi c t est, it is first i m p ort a nt t o u n d erst a n d w h y

t o t est at hl et es. T h er e ar e s e v er al r e as o ns t h e us e of t esti n g c a n b e b e n efi ci al
f or t h e c o a c h a n d at hl et e:
f f Pre dicti ng at hletic p ote nti al. Fi el d t esti n g c a n b e us e d t o pr e di ct t h e
p ot e nti al f or a n at hl et e t o b e s u c c essf ul at a p arti c ul ar s p ort ( 5 5). I n
or d er t o d o t his, t h e t est s h o ul d b e as s p e cifi c t o t h e s p ort as p ossi bl e
wit h r e g ar d t o s p e cifi c m o v e m e nt p att er ns, m us cl e gr o u p r e cr uit m e nt,
a n d t est d ur ati o n t o i n cr e as e t h e v ali dit y a n d a c c ur a c y of t h e t est’s
pr e di ct a bilit y. F or e x a m pl e, t h e pr o- a gilit y s h uttl e a n d t hr e e- c o n e t est
us e d i n t h e N ati o n al F o ot b all L e a g u e ( N F L) c o m bi n e t o ass ess c oll e gi at e
f o ot b all pl a y ers pri or t o t h e N F L dr aft ( 2 8, 6 9, 7 6).
f f I de ntific ati o n of stre ngt hs a n d we a k nesses. A p pr o pri at e t esti n g c a n b e us e d
t o d et er mi n e t h os e p h ysi c al, p h ysi ol o gi c al, a n d bi o m e c h a ni c al q u aliti es
t h at c o ul d b e t ar g et e d f or i m pr o v e m e nt i n at hl et es ( 5 5). S p e cifi c t o C O D
s p e e d a n d a gilit y, c o a c h es m a y s el e ct t ests t o i d e ntif y w h et h er a n at hl et e
h as t h e r e q uisit e t e c h ni q u e or d e cisi o n- m a ki n g a biliti es s p e cifi c t o t h eir
s p ort ( 7 4). F urt h er m or e, c ert ai n t ests c o ul d als o b e us e d t o d et er mi n e
r e c o v er y fr o m i nj ur y pr o gr ess d uri n g r e h a bilit ati o n. F or e x a m pl e, t h e
5 0 5 a gilit y t est c o ul d i d e ntif y diff er e n c es i n p erf or m a n c e ( 3 3) a n d
m o v e m e nt p att er ns ( 5 9) t h at m a y b e i n di c ati v e of l o w er-li m b i nj ur y.
f f E v al u ati o n of pro gress. O n e of t h e f o u n d ati o ns of t esti n g at hl et es is t o
d et er mi n e t h e c h a n g e i n p erf or m a n c e as a r es ult of a tr ai ni n g bl o c k
( 5 5). If t h e at hl et e pr o gr ess es a n d i m pr o v es, t his i nf or ms t h e c o a c h t h at
t h e pr o gr a m w as eff e cti v e. If t h e at hl et e d o es n ot, t h e c o a c h c a n t h e n
m o dif y t h e pr o gr a m w h er e a p pr o pri at e t o b e m or e eff e cti v e.
f f C o m p aris o n t o n or m ati ve d at a. C o a c h es c a n als o us e t h e r es ults of t est
d at a fr o m at hl et es t o m a k e c o m p aris o ns t o at hl et es wit hi n a s p e cifi c
t e a m or c o m p ar e t o n or m ati v e d at a fr o m a c o m p ar a bl e p o p ul ati o n or
elit e-l e v el at hl et es ( 4 3, 5 6). T his c a n pr o vi d e a gr e at er c o nt e xt f or t h e
m e as ur e m e nt of C O D s p e e d or a gilit y f or a n at hl et e. N or m ati v e a n d
d es cri pti v e d at a f or m a n y t ests i n cl u d e d i n t his c h a pt er c a n b e f o u n d
i n r es o ur c es pr o vi d e d b y t h e N ati o n al Str e n gt h a n d C o n diti o ni n g
Ass o ci ati o n, s u c h as Esse nti als of Stre ngt h Tr ai ni ng a n d C o n diti o ni ng a n d
N S C A’s G ui de t o Tests a n d Assess me nts .
f f G o al setti ng. T h e r es ults of t est d at a c a n als o b e us e d b y t h e c o a c h
t o s et g o als f or t h e at hl et e a n d pr o vi d e m oti v ati o n ( 2 3, 5 4). L o c ki e,
Riss o, Gi uli a n o, Orj al o, a n d J alil v a n d ( 4 3) h a v e n ot e d t h at pr a ctiti o n ers
s h o ul d b e a w ar e of t h e eff e cts t h at s u p eri or or i nf eri or p erf or m a n c e o n
a t est c o ul d h a v e o n t h e at hl et e. Test p erf or m a n c e c o ul d i nfl u e n c e a n
at hl et e’s m oti v ati o n, a n xi et y, or ot h er ps y c h ol o gi c al f a ct ors ( 8 1, 8 6).
Testi n g, Ass ess m e nt, a n d M o nit ori n g of A gilit y a n d Q ui c k n ess ■ 7 9
J o e R o b bi n s/ G ett y I m a g e s
J u st a s N F L t e a m s u s e t e sti n g t o e v al u at e pl a y er s, c o a c h a n d at hl et e s at all l e v el s
c a n u s e t e sti n g t o p r e di c t a n d i m p r o v e p er f or m a n c e.
T h us, t h e c o a c h m ust eff e cti v el y c o m m u ni c at e w h at t h e r es ults of a t est

m e a n a n d h o w t h e y will b e us e d t o a dj ust t h e tr ai ni n g pr o gr a m g oi n g
f or w ar d. F or e x a m pl e, a l o w er t h a n e x p e ct e d t est s c or e c o ul d b e us e d
t o m oti v at e a n at hl et e t o i m pr o v e.
T E S T S E L E C TI O N A N D A D MI NI S T R A TI O N
I n or d er t o m o nit or t h e d e v el o p m e nt of C O D s p e e d, a gilit y, a n d q ui c k n ess i n
at hl et es, it is ess e nti al t h at c o a c h es s el e ct a p pr o pri at e t ests t h at ar e s p e cifi c
t o t h e a cti viti es of a n at hl et e’s s p ort. A n u m b er of f a ct ors m ust b e c o nsi d er e d
w h e n s el e cti n g a n a p pr o pri at e t est of a gilit y a n d q ui c k n ess. T his i n v ol v es
c o nsi d eri n g t h e s p e cifi c d e m a n ds of t h e t est, s u c h as t h e t y p e of dir e cti o n
c h a n g es r e q uir e d, d ur ati o n, a n d w h et h er a sti m ul us is i n cl u d e d. T w o r e vi e ws
h a v e pr o vi d e d d et ail e d i nf or m ati o n as t o t h e str e n gt hs a n d li mit ati o ns of
n u m er o us C O D a n d a gilit y t ests ( 5 9, 6 7). T his c h a pt er will pr o vi d e i nf or m a -
ti o n a b o ut a n u m b er of iss u es t h e c o a c h m ust c o nsi d er w h e n t esti n g C O D
s p e e d, a gilit y, a n d q ui c k n ess.
V A LI DI T Y, R E LI A BI LI T Y, A N D A C C U R A C Y
V ali dit y r el at es t o w h et h er a t est m e as ur es w h at it is s u p p os e d t o m e as ur e,
w hi c h is ess e nti al f or a p pr o pri at e at hl et e d at a c oll e cti o n ( 2 3). R eli a bilit y r ef ers
t o t h e r e p e at a bilit y or c o nsist e n c y of a t est ( 5 5). T his m e a ns t h at if a t est is

a d mi nist er e d o n t w o o c c asi o ns d uri n g w hi c h p erf or m a n c e s h o ul d n ot h a v e
c h a n g e d, t h e s a m e ( or v er y cl os e t o t h e s a m e) r es ult is att ai n e d. A t est c a n
b e v ali d b ut n ot r eli a bl e, a n d vi c e v ers a. F or e x a m pl e, t h e v erti c al j u m p is
a v ali d a n d r eli a bl e t est of l o w er- b o d y p o w er ( 6 4, 7 2). It d o es n ot, h o w e v er,
pr o vi d e a v ali d m etri c f or C O D a bilit y. Acc ur ac y r el at es t o h o w cl os el y a t est
m e as ur es w h at t h e a ct u al p erf or m a n c e w as ( 8 4). T h e a d o pt e d t est pr o c e -
d ur es c a n i nfl u e n c e a c c ur a c y; f or e x a m pl e, a ut o m at e d ti mi n g pr o c e d ur es
t e n d t o pr o d u c e m or e a c c ur at e r es ults t h a n h a n d h el d ti mi n g m et h o ds ( 2 2,
5 1). T h us, it is i m p ort a nt f or a c o a c h t o s el e ct a t est a n d pr o c e d ur es t h at ar e
v ali d, r eli a bl e, a c c ur at e, a n d s p e cifi c t o C O D s p e e d, a gilit y, a n d q ui c k n ess.
As will b e dis c uss e d, t h er e ar e s e v er al f a ct ors t h at c a n i nfl u e n c e t h e v ali dit y,
r eli a bilit y, a n d a c c ur a c y of d at a fr o m C O D s p e e d, a gilit y, a n d q ui c k n ess t ests.
T h es e r a n g e fr o m t h e pr o c e d ur es a d o pt e d d uri n g t esti n g t o t h e d esi g n of t h e
a ct u al t est its elf.
T E S TI N G P R O C E D U R E S
A c c or di n g t o t h e N ati o n al Str e n gt h a n d C o n diti o ni n g A ss o ci ati o n, C O D
s p e e d, a gilit y, a n d q ui c k n ess t ests s h o ul d b e c o m pl et e d at t h e st art of a t esti n g
s essi o n or els e d a y- b ef or e f ati g u e fr o m ot h er t ests or d ail y a cti viti es c a n n e g a -
ti v el y i nfl u e n c e p erf or m a n c e ( 5 5). M c G ui g a n ( 5 5) st at e d t h at t his is r e q uir e d
b e c a us e of t h e hi g h s kill c o m p o n e nt t h at is t y pi c all y r e q uir e d i n t h es e t y p es
of t ests. C o a c h es s h o ul d att e m pt t o c o n d u ct a n y t esti n g at t h e s a m e ti m e of
d a y a cr oss m ulti pl e s essi o ns b e c a us e circ a di a n r h yt h ms (i. e., a n i n di vi d u al’s
i nt er n al bi ol o gi c al pr o c ess es) c a n i nfl u e n c e at hl eti c p erf or m a n c e ( 1). We at h er
c a n als o i nfl u e n c e t est p erf or m a n c e, alt h o u g h c o n d u cti n g C O D s p e e d, a gilit y,
a n d q ui c k n ess t esti n g i n d o ors c a n r e d u c e t h e i nfl u e n c e of f a ct ors s u c h as
h e at, wi n d, a n d r ai n, w hil e als o pr o vi di n g a c o nsist e nt t esti n g s urf a c e ( 5 5).
If t esti n g m ust b e c o n d u ct e d o ut d o ors, i d e all y t h e w e at h er s h o ul d b e t e m p er-
at e. F ast er li n e ar s pri nt p erf or m a n c es h a v e o c c urr e d i n t e m p er at ur es a b o v e
7 7 d e gr e es F ( 2 5 d e gr e es C) ( 1 7), alt h o u g h w ar m er c o n diti o ns c a n r es ult i n
a f ast er r at e of f ati g u e a cr oss m ulti pl e tri als ( 1 5). T h er ef or e, c o a c h es s h o ul d
al w a ys m a k e a r e c or d of t h e t e m p er at ur e a n d c o n diti o ns of t esti n g s essi o ns
c o n d u ct e d o ut d o ors.
T h e s urf a c e us e d f or C O D s p e e d, a gilit y, a n d q uic k n ess t esti n g c a n affe ct t est
p erf or m a n c e. F or e x a m pl e, G ai ns, S w e d e n hj el m, M a y h e w, Bir d, a n d H o us er
( 1 4) d et ail e d t h at c oll e gi at e f o ot b all pl a y ers p erf or m e d t h e pr o- a gilit y s h uttl e
3 % f ast er o n fi el d t urf w h e n c o m p ar e d t o gr ass. C o a c h es m a y als o c o nsi d er
c o nt e xt u al s p e cifi cit y w h e n d e ci di n g o n l o c ati o ns f or t esti n g. A s o c c er c o a c h
m a y pr ef er t o us e fi el d t urf or gr ass f or t esti n g, r at h er t h a n a h ar d w o o d fl o or,
b e c a us e t h at is w h at t h e at hl et es pl a y o n. H o w e v er, t h e c o a c h m a y n ot al w a ys
b e all o w e d t o s el e ct t h e s urf a c e us e d f or t esti n g, a n d m a y b e li mit e d b y t h e

a v ail a bl e l o c ati o ns. W h er e p ossi bl e, n o nsli p s urf a c es s h o ul d b e us e d, a n d
f o ot w e ar s h o ul d b e a d o pt e d as a p pr o pri at e t o t his s urf a c e. D e p e n di n g o n t h e
s urf a c e ar e a us e d f or t esti n g (e. g., gr ass vs. fi el d t urf vs. i n d o or c o urt), at hl et es
s h o ul d us e f o ot w e ar (e. g., cl e ats f or f o ot b all a n d s o c c er pl a y ers, b as k et b all
s h o es f or b as k et b all pl a y ers) a n d cl ot hi n g (e. g., a p pr o pri at e tr ai ni n g attir e)
s p e cifi c t o t h eir c o m p etiti o n e q ui p m e nt.
T h e c o a c h s h o ul d als o c o n d u ct t esti n g wit hi n t h e c o nfi n es of t h e n u m b er of
st aff a v ail a bl e t o a d mi nist er t ests. T his is ess e nti al w h e n att e m pti n g t o ass ess
a l ar g e gr o u p of at hl et es. C o a c h es m a y h a v e at hl et es r ot at e i n a s p e cifi c or d er
t o e ns ur e s uffi ci e nt r e c o v er y b et w e e n tri als ( 4 4). S p e cifi c i nstr u cti o ns s h o ul d
b e pr o vi d e d t o st aff r e g ar di n g h o w t o a d mi nist er t ests, a n d t h e i nstr u cti o ns,
f e e d b a c k, a n d e n c o ur a g e m e nt s h o ul d b e pr o vi d e d t o at hl et es. T his is ess e nti al
t o e ns ur e c o nsist e n c y wit h pr o c e d ur es a m o n g a gr o u p of at hl et es. Test r es ults
m a y b e pr o vi d e d t o t h e at hl et e i n or d er t o pr o vi d e m oti v ati o n f or s u bs e q u e nt
tri als ( 5 5), b ut t his is u p t o t h e dis cr eti o n of t h e c o a c h a n d a g ai n s h o ul d b e
c o nsist e nt a cr oss at hl et es a n d t esti n g s essi o ns. T h e c o a c h s h o ul d als o c o n d u ct
a n a p pr o pri at e w ar m- u p a n d c o ol- d o w n o n t h e t esti n g d a y a n d r e p e at t h es e
i n all t esti n g s essi o ns i n t h e f ut ur e f or c o nsist e n c y.
T E S TI N G E Q UI P M E N T
I d e all y, a c o a c h s h o ul d h a v e a c c ess t o e q ui p m e nt s u c h as ti mi n g g at e s yst e ms
t h at all o w f or t h e r e c or di n g of m or e a c c ur at e d at a. H a n d h el d st o p w at c h ti mi n g
h as b e e n a d o pt e d i n t h e lit er at ur e wit h t ests s u c h as t h e pr o- a gilit y s h uttl e
( 8, 5 2), a n d e x p eri e n c e d ti m ers c a n r e c or d r eli a bl e a n d c o nsist e nt d at a ( 2 2).
H o w e v er, st o p w at c h es ( or ti mi n g a p pli c ati o ns a v ail a bl e o n c ell p h o n es a n d
t a bl ets) ar e li mit e d b y a n i n di vi d u al’s r e a cti o n ti m e a n d t h us t e n d t o f e at ur e
l ar g er m e as ur e m e nt err ors c o m p ar e d t o ot h er el e ctr o ni c ti mi n g m et h o ds ( 1 9).
If a c o a c h d o es n ot h a v e a c c ess t o el e ctr o ni c ti mi n g d e vi c es, t h e n t o li mit
m e as ur e m e nt err or, e x pli cit i nstr u cti o ns r e g ar di n g st o p w at c h o p er ati o n, b o d y
p ositi o n r el ati v e t o t h e st art a n d fi nis h of t h e t est, a n d t h e st art a n d st o p pr o -
t o c ols s h o ul d b e pr o vi d e d ( 2 2). I n a d diti o n, if ti m es ar e b ei n g r e c or d e d vi a a
h a n d h el d d e vi c e, t h e c o a c h m a y als o n e e d t o s u p pl y d at a s h e ets, cli p b o ar ds,
a n d p e ns t o r e c or d t h e d at a. T o all o w f or a f ast er r e a cti o n ti m e, M a y h e w,
H o us er, Bri n e y, Willi a ms, Pi p er a n d Br e c h u e ( 5 1) h a v e r e c o m m e n d e d t h at
t h e i n d e x fi n g er r at h er t h a n t h e t h u m b b e us e d t o i niti at e ti mi n g pr o c e d ur es.
N o n et h el ess, el e ctr o ni c ti mi n g d e vi c es s u c h as ti mi n g g at es s h o ul d i d e all y
b e us e d f or t esti n g. A ti mi n g g at e c o nsists of a li g ht s o ur c e or tr a ns mitt er a n d
a n o pti c al pi c k u p or r efl e ct or ( 5). T h e tr a ns mitt er a n d r efl e ct or ar e p ositi o n e d
o p p osit e e a c h ot h er, f or mi n g a g at e t h at c a n b e r u n t hr o u g h, a n d t h e li g ht b e a m
fr o m t h e tr a ns mitt er hits t h e r efl e ct or a n d is b o u n c e d b a c k t o t h e tr a ns mitt er
w h er e it is d et e ct e d. T h e ti m e is r e c or d e d vi a a t a bl et or h a n d h el d p ers o n al
c o m p ut er ( P C) s y n c hr o ni z e d wit h t h e g at es, w hi c h als o m e a ns t h e c o a c h m a y
n ot n e e d t o us e p e n a n d p a p er t o r e c or d d at a. A n u m b er of diff er e nt ti mi n g
g at e s yst e ms ar e a v ail a bl e t o t h e c o a c h. S o m e e x a m pl es i n cl u d e Br o w er Ti mi n g
S yst e ms ( K n o x vill e, U S A), w hi c h us e a si n gl e b e a m b et w e e n t h e g at es ( 2 0);
S wift S p e e dli g ht ( S wift P erf or m a n c e, Lis m or e, A ustr ali a), w hi c h is a m o d u -
l at e d d u al- b e a m s yst e m wit h li g ht b e a ms p ositi o n e d at t w o h ei g hts ( 5); a n d
t h e S m art S p e e d s yst e m ( F usi o n S p ort, S u m n er P ar k, A ustr ali a), w hi c h is a
si n gl e- b e a m s yst e m t h at us es err or d et e cti o n a n d p ost pr o c essi n g of t h e si g n al
d at a ( 7 8). E a c h s yst e m h as str e n gt hs a n d li mit ati o ns, s o c o a c h es s h o ul d h a v e
k n o wl e d g e of t h e m a n d h o w t h e y aff e ct t h e at hl et es’ t est r es ults t o d et er mi n e
w hi c h s yst e m is m ost b e n efi ci al gi v e n t h eir k n o w n str e n gt hs a n d li mit ati o ns.
T h e c o a c h s h o ul d als o c o nsi d er t h e r e q uir e d st art pr o c e d ur es f or a t est w h e n
usi n g ti mi n g g at es. T h e F usi o n S p ort S m art S p e e d s yst e m c a n all o w t h e us e of
a n i n- b e a m st art, w h er e t h e at hl et e st arts b et w e e n t h e g at e (t h us wit hi n t h e
b e a m), a n d t h eir m o v e m e nt fr o m t h e b e a m will i niti at e ti mi n g. T his a p pr o a c h
h as b e e n us e d f or t h e pr o- a gilit y s h uttl e, t y pi c all y st art e d fr o m a t hr e e- p oi nt
st a n c e ( 4 0, 4 4). Ot h er wis e, d e p e n di n g o n t h e str u ct ur e of t h e t est, at hl et es m a y
st art a c ert ai n dist a n c e b e hi n d t h e ti mi n g g at e t o i niti at e ti mi n g pr o c e d ur es
(e. g., T-t est, t hr e e- c o n e t est, a n d Illi n ois a gilit y t est). Dist a n c es of 0. 3 m et ers
( 1 1. 8 i n.) ( 4 7, 4 8) a n d 0. 5 m et ers ( 1 9. 7 i n.) ( 3 7, 4 0) b e hi n d t h e ti mi n g g at e
h a v e b e e n us e d pr e vi o usl y. Ot h er t ests, s u c h as t h e 5 0 5 a gilit y t est, i n v ol v e a
fl yi n g st art t hr o u g h t h e ti mi n g g at e. N e v ert h el ess, t h e m aj or c o n c er n w h e n
ass essi n g t h e s a m e p o p ul ati o n of at hl et es o v er e xt e n d e d p eri o ds of ti m e is
t h at t h e c o a c h us es t h e s a m e st art pr o c e d ur es c o nsist e ntl y a cr oss t est s essi o ns.
T E S T D E SI G N
C o a c h es s h o ul d c o nsi d er t h e a ct u al dist a n c e tr a v el e d wit hi n a C O D s p e e d or
a gilit y t est a n d h o w t his r el at es t o t h e s p ort of t h e at hl et es. Ni m p hi us, C al -
l a g h a n, B e z o dis, a n d L o c ki e ( 5 9) n ot e d t h at o n e of t h e m ai n li mit ati o ns wit h
m a n y C O D s p e e d a n d a gilit y t ests is t h e i nfl u e n c e li n e ar s pri nti n g c a n h a v e
o n t est p erf or m a n c e. T his ess e nti all y m e a ns t h at alt h o u g h at hl et es m a y h a v e
w e a k n ess es e x e c uti n g dir e cti o n c h a n g es, if t h e y h a v e gr e at er li n e ar s p e e d,
t his m a y hi d e t h es e s h ort c o mi n gs i n t ests t h at f e at ur e l o n g er dist a n c e s pri nt
eff orts. Ni m p hi us, C all a g h a n, B e z o dis, a n d L o c ki e ( 5 9) us e d t h e pr o- a gilit y
s h uttl e as a n e x a m pl e; t his t est f e at ur es a t ot al of 2 0 y ar ds ( 1 8. 3 m) of li n e ar
s pri nti n g a n d o nl y t w o 1 8 0- d e gr e e dir e cti o n c h a n g es. Pr e vi o us r es e ar c h h as
s u g g est e d t h at e ntr y v el o cit y i nt o a dir e cti o n c h a n g e a n d e xit v el o cit y fr o m
a dir e cti o n c h a n g e ar e t h e b est m e as ur es of C O D a bilit y ( 7 1). H o w e v er, t his
is v er y diffi c ult t o m e as ur e i n t h e fi el d. T his h as l e d t o a n alt er n at e m etri c of
C O D s p e e d c all e d t h e C O D deficit ( 3 6, 6 0, 6 1). T h e C O D d efi cit is c al c ul at e d
b y a n al y zi n g t h e diff er e n c e b et w e e n a C O D t est wit h o n e dir e cti o n c h a n g e

a n d a li n e ar s pri nt o v er a n e q ui v al e nt dist a n c e ( 5 9). T his d et er mi n es t h e
i m p a ct t h at t h e dir e cti o n c h a n g e h as o n a n at hl et e’s m o v e m e nt s p e e d. F or
e x a m pl e, w h e n a d o pti n g a t est s u c h as t h e 5 0 5, if a c o a c h als o m e as ur es
1 0- m et er ( 1 0. 9 y d) s pri nt p erf or m a n c e, t h e C O D d efi cit c a n b e c al c ul at e d b y
t h e f oll o wi n g f or m ul a ( 6 0):
C O D d efi cit = 5 0 5 a gilit y t est ti m e − 1 0- m et er s pri nt ti m e
A gr e at er C O D d efi cit, w hi c h i n di c at es l ess er C O D a bilit y, d e m o nstr at es t h at

a n at hl et e sl o ws d o w n m or e pri or t o a c ut or d o es n ot a c c el er at e as eff e cti v el y
aft er a c ut. I n cl usi o n of t h e C O D d efi cit all o ws t h e c o a c h t o h a v e t w o m e a -
s ur es of C O D a bilit y: t h e t ot al t est ti m e a n d t h e C O D d efi cit. N e v ert h el ess,
c o a c h es s h o ul d s el e ct t ests t h at i n v ol v e s pri nt dist a n c es a p pr o pri at e t o t h e
s p ort of t h eir at hl et e.
If a C O D s p e e d or a gilit y t est is c o m pl et e d o v er a l o n g er d ur ati o n, t h e
li miti n g f a ct or m a y n ot b e C O D a bilit y. I nst e a d, m et a b oli c li mit ati o ns m a y
gr e atl y aff e ct t h e p erf or m a n c e of a t est ( 8 3). M a xi m al eff orts e x c e e di n g 6
s e c o n ds will i n v ol v e a tr a nsiti o n fr o m t h e p h os p h a g e n e n er g y s yst e m t o f ast
gl y c ol ysis b ei n g t h e d o mi n a nt e n er g y s yst e m ( 2 1). As a r es ult, p erf or m a n c e
d e cr e m e nt c o ul d b e t h e r es ult of f ati g u e d u e t o t h e d e pl eti o n of cr e ati n e p h os -
p h at e wit hi n t h e m us cl es, as o p p os e d t o l ess er C O D a bilit y. T his c a n b e a n
iss u e wit h t h e Illi n ois a gilit y t est, w hi c h, d e p e n di n g o n t h e p o p ul ati o n, c a n
h a v e a d ur ati o n of 1 4 t o 1 8 s e c o n ds ( 2 5, 4 6, 8 3). T h e 6 0- y ar d ( 5 4. 9 m) s h uttl e
( d ur ati o n of 1 1- 1 4 s e c) ( 3 7, 3 8, 5 3) a n d t h e Arr o w h e a d t est ( d ur ati o n of 8- 9
s e c) ( 3, 3 7, 4 2) m a y als o h a v e t his li mit ati o n. C o a c h es s h o ul d b e a w ar e t h at
if t h e y us e t ests s u c h as t h es e, t h e y m a y n ot b e e x cl usi v el y a n al y zi n g C O D
s p e e d. R at h er, t h es e t ests m a y ass ess t h e a bilit y t o c o m pl et e l o n g er dist a n c e
s pri nt eff orts t h at i n c or p or at e dir e cti o n c h a n g es ( 3 7).
C o a c h es s h o ul d als o c o nsi d er t h e a n gl e of dir e cti o n c h a n g es p erf or m e d
wit hi n a t est, b e c a us e t h e m o v e m e nts r e q uir e d a n d t h e a bilit y t o eff e ct t h e
dir e cti o n c h a n g e ar e d e p e n d e nt o n t his ( 5 9). A c c or di n gl y, t h e c o a c h s h o ul d
s el e ct a t est t h at i n v ol v es dir e cti o n c h a n g es t h at r el at e t o t h e at hl et e’s s p ort.
F or e x a m pl e, t h e pr o- a gilit y s h uttl e f e at ur es a t hr e e- p oi nt st a n c e a n d l at er al
m o v e m e nts t h at ar e s p e cifi c t o t h e s p ort of f o ot b all ( 2 8, 6 9, 7 6). T h e 5 0 5
a gilit y t est, w hi c h f e at ur es a n u p- a n d- b a c k 1 8 0- d e gr e e dir e cti o n c h a n g e
is si mil ar t o t h e c uts c o m pl et e d i n b as k et b all ( 7 7) or r u n ni n g b et w e e n t h e
wi c k ets i n cri c k et ( 3 2).
Tests t h at is ol at e C O D p erf or m a n c e fr o m e a c h l e g, s u c h as t h e 5 0 5 a gilit y
t est, c o ul d als o b e us e d t o i d e ntif y bil at er al d efi cits b et w e e n l e gs ( 6, 3 2, 3 3, 4 7,
4 8, 6 2, 6 3). Alt h o u g h n o r es e ar c h h as cl e arl y est a blis h e d li mits f or b et w e e n-
l e g diff er e n c es i n C O D a cti o ns, a 1 0 % dis p arit y i n str e n gt h a n d p o w er t ests
h a v e b e e n n ot e d as a n i n di c at or of l e g d ysf u n cti o n ( 7 9, 8 0). N o n et h el ess,

L o c ki e, C all a g h a n a n d J effri ess ( 3 3) n ot e d t h at e v e n a 2 % diff er e n c e i n 5 0 5
a gilit y t est ti m es b et w e e n l e gs w as m e a ni n gf ul i n r e cr e ati o n al m al e a n d f e m al e
at hl et es t h at h a d a hist or y of a n kl e s pr ai ns, i n t h at t h os e at hl et es t h at h a d
e x p eri e n c e d a n a n kl e s pr ai n w er e sl o w er o n t h e aff e ct e d li m b. T his t y p e of
i nf or m ati o n c o ul d b e us ef ul i n d et aili n g w h et h er a n at hl et e c h a n g es dir e cti o n
fr o m o n e l e g m or e eff e cti v el y t h a n fr o m t h e ot h er ( 5 9), or w h et h er t h e y h a v e
a p pr o pri at el y r e c o v er e d fr o m a l o w er-li m b i nj ur y ( 1 8, 3 3).
N U M B E R O F T RI A L S
C O D s p e e d, a gilit y, a n d q ui c k n ess t esti n g will oft e n f e at ur e a n u m b er of tri als
t o e ns ur e eit h er c o nsist e nt or t h e b est p erf or m a n c e b y a n at hl et e, w hi c h m a y
n ot b e a c hi e v e d if o nl y o n e tri al is p erf or m e d. F or e x a m pl e, t hr e e tri als h a v e
b e e n r e c o m m e n d e d f or li n e ar s pri nt t esti n g i n or d er t o a c hi e v e a r eli a bl e b est
ti m e ( 5 7). H o w e v er, t h e n u m b er of tri als m a y b e li mit e d b y t h e ti m e a v ail a bl e
f or t esti n g, p arti c ul arl y if a l ar g e n u m b er of at hl et es n e e d t o b e ass ess e d. F or
e x a m pl e, A m eri c a n f o ot b all c o m bi n e t esti n g t y pi c all y f e at ur es t w o tri als of
t ests s u c h as t h e pr o- a gilit y s h uttl e a n d t h e t hr e e- c o n e t est ( 2 4, 4 0). Cr o ni n
a n d Te m pl et o n ( 5) i nti m at e d t h at d u e t o t h e r eli a bilit y of a g o o d ti mi n g
li g hts s yst e m, c o a c h es m a y o nl y n e e d t o r e c or d o n e or t w o tri als t o g at h er
r eli a bl e i nf or m ati o n. C o a c h es s h o ul d h a v e at hl et es c o m pl et e at l e ast t w o or
t hr e e tri als of t h eir s el e ct e d C O D s p e e d, a gilit y, or q ui c k n ess t ests, alt h o u g h
t w o tri als m a y b e s uffi ci e nt if ti m e is li mit e d. H o w e v er, i n d et er mi ni n g t h e
o pti m al n u m b er of tri als t h e c o a c h s h o ul d als o d e ci d e w h et h er t h e f ast est
p erf or m a n c e, or t h e a v er a g e of t h e tri als, is n e e d e d.
E X T E R N A L S TI M U L U S
As st at e d, f or a t est t o b e c o nsi d er e d a n ass ess m e nt of a gilit y or q ui c k n ess,
t h er e m ust b e s o m e t y p e of e xt er n al sti m ul us i n w hi c h t h e at hl et e is r e q uir e d
t o r e a ct. C O D s p e e d t ests d o n ot f e at ur e a n y f or m of sti m ul us, b e c a us e all
m o v e m e nts a n d dir e cti o n c h a n g es r e q uir e d i n t h e t ests ar e e x pl ai n e d t o t h e
at hl et e a n d pr e pl a n n e d pri or t o p erf or m a n c e. P a ul, G a b b ett, a n d N assis ( 6 7)
h a v e pr o vi d e d a d et ail e d r e vi e w of t h e c urr e nt str e n gt hs a n d li mit ati o ns of
a gilit y i n t h e lit er at ur e. C ert ai n c h all e n g es f or c o n d u cti n g a gilit y a n d q ui c k n ess
t ests m ust b e c o nsi d er e d b y t h e c o a c h. T h e first is t h e str u ct ur e of t h e t est.
T h e m ost c o m m o n f or m at us e d f or ass essi n g r e a cti v e a gilit y is a Y-s h a p e d
t est, w h er e t h e at hl et e m o v es eit h er l eft or ri g ht t o c o m pl et e a 4 5- d e gr e e c ut
a n d s pri nt i n r es p o ns e t o a sti m ul us t h at is p ositi o n e d i n fr o nt of t h e at hl et e.
H o w e v er, t his str u ct ur e m a y n ot al w a ys b e a p pr o pri at e ( 6 7) si n c e n ot all s p orts
f e at ur e sit u ati o ns t h at r e q uir e a r el ati v el y si m pl e d e cisi o n d uri n g m at c h- pl a y
t o c ut eit h er l eft or ri g ht. N o n et h el ess, a Y-s h a p e d a gilit y t est ( 1 6, 2 6, 3 9, 6 5)

or a r e a cti v e a gilit y t est, w hi c h r e q uir es a l eft or ri g ht c ut i n r es p o ns e t o a
sti m ul us ( 1 0, 1 3, 7 5), t e n d t o b e t h e m o d els m ost e as y t o r e pr o d u c e i n t h e fi el d.
T h e sti m uli us e d i n r e a cti v e a gilit y t ests c a n b e ill u mi n at e d arr o ws, fl as hi n g
li g hts, vi d e o pr oj e cti o ns, a n d h u m a ns ( 6 7). S e v er al ti mi n g g at e s yst e ms ar e
d esi g n e d t o all o w f or a fl as hi n g li g ht t o cr e at e t h e sti m ul us. A Y-s h a p e d t est
usi n g li g hts as t h e sti m uli h as diff er e nti at e d b et w e e n a c a d e m y a n d cl u b r u g b y
u ni o n pl a y ers ( 1 6), a n d s e mi pr of essi o n al a n d a m at e ur b as k et b all pl a y ers ( 3 9).
L o c ki e, J effri ess, M c G a n n, C all a g h a n, a n d S c h ult z ( 3 9) s u g g est e d t h at t his
c o ul d b e r el at e d t o s u p eri or vis u al s c a n ni n g c a p a citi es i n hi g h er-l e v el at hl et es.
H o w e v er, li g ht sti m uli ar e g e n er all y n ot s p e cifi c t o s p ort, a n d d o n ot all o w f or
t h e us e of p er c e pt u al c u es t h at elit e at hl et es a ct u all y us e i n t h eir s p ort ( 5 9,
6 7). As a r es ult, ot h er a gilit y a n d q ui c k n ess t ests h a v e i n c or p or at e d vi d e o
pr oj e cti o ns or a h u m a n sti m ul us ( 6 7). F urt h er, P a ul, G a b b ett, a n d N assis ( 6 7)
n ot e d t h at w hil e vi d e o pr oj e cti o ns c a n all o w f or u nif or mit y wit h t h e sti m ul us,
t h e y ar e g e n er all y n ot pr a cti c al t o us e o utsi d e of a l a b or at or y.
T h e us e of a h u m a n p erf or mi n g a m o v e m e nt t h e at hl et e h as t o r e a ct t o
is ar g u a bl y t h e m ost s p ort-s p e cifi c f or m of a gilit y t esti n g. H o w e v er, t his is
d e p e n d e nt o n t h e a cti o ns p erf or m e d b y t h e h u m a n sti m ul us; t h eir m o v e m e nts,
a n d h o w t h e at hl et e is s u p p os e d t o r e a ct t o t h os e m o v e m e nts, s h o ul d b e m a d e
as s p e cifi c t o t h e s p ort as p ossi bl e ( 6 7). D es pit e t h e p ot e nti al v ari a bilit y t h at
c o ul d o c c ur w h e n r el yi n g o n a p ers o n t o i niti at e a r es p o ns e fr o m a n at hl et e,
pr e vi o us r es e ar c h h as s h o w n t h at t h e us e of h u m a n sti m uli c a n r es ult i n v ali d
a n d r eli a bl e d at a ( 1 3, 7 5). H o w e v er, P a ul, G a b b ett, a n d N assis ( 6 7) n ot e d
t h at at hl et es s h o ul d b e f a mili ari z e d t o a n a gilit y t est wit h a h u m a n sti m ul us
b ef or e a ct u al d at a c oll e cti o n is c o n d u ct e d. T h e y als o r e c o m m e n d e d t h at a
stri n g e nt a p pr o a c h b e t a k e n wit h i nstr u cti o ns f or b ot h t h e p ers o n a cti n g as
t h e sti m ul us, a n d t h e r e q uir e d r es p o ns e o pti o ns f or t h e at hl et e.
C O D S P E E D, A GI LI T Y,
A N D Q UI C K N E S S T E S T S
T his s e cti o n is di vi d e d i nt o t hr e e s u bs e cti o ns: s h ort er dist a n c e C O D s p e e d
t ests, l o n g er dist a n c e C O D s p e e d t ests, a n d r e a cti v e a gilit y a n d q ui c k n ess
t ests. F or e a c h t est, t h e c o a c h will n e e d t o us e eit h er a st o p w at c h or el e c-
tr o ni c ti mi n g g at es t o r e c or d p erf or m a n c e a n d will n e e d a m e as uri n g t a p e t o
m e as ur e t h e r e q uir e d dist a n c es. If ti mi n g g at es ar e t o b e us e d, t h e di a gr a ms
of t h e t ests dis pl a y w h er e t h es e s h o ul d b e p ositi o n e d. T h e n u m b er of c o n es
r e q uir e d f or e a c h t est is n ot e d, i n a d diti o n t o t h e t est pr o c e d ur es.
Wit h r e g ar d t o t h e st art p ositi o n, a t w o- p oi nt st a nc e ge n er all y r efers t o a st a n d -
i n g st art p ositi o n w h er e t h e fe et ar e p ositi o n e d i n a c o mf ort a bl e st a g ger e d st a n c e
(fi g ur e 1. 4 o n p a g e 1 5 ). T h e w ei g ht is pr e d o mi n a ntl y o n t h e fr o nt l e g, w hi c h
is fl e x e d at t h e hi p a n d k n e e t o l o a d t h e l e g, a n d t h e o p p osi n g ar m t o t h e
fr o nt l e g is p ositi o n e d i n fr o nt of t h e b o d y. T h e b a c k l e g is p ositi o n e d b y sli g ht
e xt e nsi o n at t h e hi p, a n d t h e k n e e is als o fl e x e d. A t hr e e- p oi nt st a n c e r ef ers t o
a st art w h er e t h e fr o nt a n d b a c k l e gs, a n d o p p osi n g ar m t o t h e fr o nt l e g, ar e
i n c o nt a ct wit h t h e gr o u n d, i n a p ositi o n si mil ar t o a tr a c k st art (s e e fi g ur e
1. 5 o n p a g e 1 5 ). T h e h a n d of t h e o p p osi n g ar m t o t h e fr o nt l e g is p ositi o n e d
l e v el wit h t h e st arti n g li n e. T h e fr o nt l e g is p ositi o n e d a p pr o xi m at el y 1 6 t o 2 0
i n c h es (a b o ut 4 0- 5 0 c m) b e hi n d t h e fr o nt h a n d, a n d t h e r e ar l e g is p ositi o n e d
b e hi n d t h e fr o nt l e g. W h e n t h e at hl et e r ais es t h e hi ps fr o m t h e t hr e e- p oi nt
st a n c e, t h e fr o nt k n e e s h o ul d h a v e a n a n gl e of a p pr o xi m at el y 9 0 d e gr e es, w hil e
t h e r e ar k n e e s h o ul d b e at a n a n gl e of a p pr o xi m at el y 1 2 0 d e gr e es.
Ta bl e 5. 1 pr o vi d es a list of t h e s p e e d, a gilit y, a n d q ui c k n ess t ests i n cl u d e d
i n t his c h a pt er.
T a bl e 5. 1 S p e e d, A gilit y, a n d Q ui c k n ess T est s

T e st n a m e P a g e n u m b er
S H O R T E R DI S T A N C E C O D S P E E D T E S T S
Pr o- a gilit y s h uttl e 87
5 0 5 a gilit y t est 88
A d a pt e d 5 0 5 a gilit y t est 89
C O D d efi cit 90
T hr e e- c o n e t est 91
M o difi e d T-t est 92
L O N G E R DI S T A N C E C O D S P E E D T E S T S
Illi n ois a gilit y t est 93
6 0- y ar d s h uttl e t est 94
Arr o w h e a d t est 95
T-t est 96
R E A C TI V E A GI LI T Y A N D Q UI C K N E S S T E S T S
Y- s h a p e d a gilit y t est 97
R e a cti v e a gilit y t est 98
S h or t er Di st a n c e C O D S p e e d T e st s
P R O- A GI LI T Y S H U T T L E
T h e p ur p os e of t h e pr o- a gilit y s h uttl e is t o ass ess t h e a bilit y t o a c c el er at e,
d e c el er at e, a n d m o v e l at er all y t o t h e l eft a n d ri g ht, i n a d diti o n t o c o m pl eti n g
1 8 0- d e gr e e c ut s fr o m e a c h l e g. T his t est is a st a pl e f or A m eri c a n f o ot b all ( 2 8,
4 0, 4 4, 6 9, 7 6) b ut h as als o b e e n us e d t o ass ess s o c c er pl a y er s ( 3 7, 3 8, 4 2,
5 0, 5 2, 6 8).
T es t L a y o ut
T hr e e p air s of c o n es s h o ul d b e p ositi o n e d 5 y ar ds ( 4. 6 m) a p art t o f or m a
str ai g ht li n e t h at c o v ers a t ot al dist a n c e of 1 0 y ar ds ( 9. 1 m). T h e st arti n g li n e is i n
t h e mi d dl e of t h e 1 0- y ar d ( 9. 1 m) dist a n c e. T h e c o n es s h o ul d b e p ositi o n e d s u c h
t h at t h e y r e pr es e nt t hr e e li n es: l eft, c e nt er (t h e st art a n d fi nis h li n e), a n d ri g ht.
Pr o c e d ur es
F o ot b all at hl et es s h o ul d us e a t hr e e- p oi nt st a n c e wit h t h e f e et p ar all el t o
st art t h e t est. F or at hl et es fr o m ot h er s p ort s, a n at hl eti c p ositi o n wit h t h e f e et
p ar all el s h o ul d b e us e d. O n c e r e a d y, t h e at hl et e t ur ns t o t h e ri g ht a n d r u ns
5 y ar ds ( 4. 6 m) t o t o u c h t h e li n e wit h t h e ri g ht h a n d. T h e at hl et e t h e n t ur ns
a n d s pri nt s 1 0 y ar ds ( 9. 1 m) t o t h e o p p osi n g li n e a n d t o u c h es it wit h t h e l eft
h a n d. Fi n all y, t h e at hl et e t ur ns a n d fi nis h es b y s pri nti n g b a c k t o a n d t hr o u g h
t h e st art a n d fi nis h li n e. F ail ur e t o t o u c h t h e li n e e a c h ti m e r es ult s i n t er mi n a -
ti o n of t h e t est. Ti mi n g b e gi ns as s o o n as t h e at hl et e m o v es o ut of t h e st art
p ositi o n a n d st o ps w h e n t h e at hl et e p ass es t hr o u g h t h e fi nis h li n e. T h e c o a c h
s h o ul d all o w t h e at hl et e t o c o m pl et e at l e ast t w o tri als, o n e wit h m o v e m e nt
i niti ati o n t o t h e ri g ht, o n e wit h m o v e m e nt i niti ati o n t o t h e l eft.
5 y ar d s 5 y ar d s
3 1 2
E 7 3 5 4/ N C S A/ F 0 5. 0 1/ 6 0 9 6 4 1/ m h- R 1
87
5 0 5 A GI LI T Y T E S T
T h e 5 0 5 a gilit y t est c a n ass ess t h e a bilit y t o a c c el er at e a n d d e c el er at e w hil e
n a vi g ati n g a c h all e n gi n g 1 8 0- d e gr e e dir e cti o n c h a n g e a n d c a n b e us e d t o
d et er mi n e C O D a bilit y f or e a c h l e g ( 3 1, 3 3). T his t est h as b e e n a d mi nist er e d
f or a r a n g e of at hl et es fr o m s p ort s s u c h as r u g b y l e a g u e ( 6, 1 3), r u g b y u ni o n
( 2 9), s o c c er ( 3 5, 4 1, 4 9), f o ot b all ( 3 6), n et b all ( 9), b as k et b all ( 7 7), s oft b all ( 6 2,
6 3), a n d cri c k et ( 3 2, 6 0).
T es t L a y o ut
T h e 5 0 5 a gilit y t est is c o n d u ct e d o v er a T ur n
1 5- m et er ( 1 6. 4 y d) dist a n c e. T w o c o n es
s h o ul d b e pl a c e d at t h e st arti n g li n e,
5 m et er s
ti mi n g li n e ( 1 0 m et ers [ 1 0. 9 y d] a w a y fr o m
t h e st arti n g li n e; t h e ti m er or ti mi n g g at e
s h o ul d b e p ositi o n e d h er e), a n d t ur ni n g
li n e ( 5 m et er s [ 5. 5 y d] a w a y fr o m t h e
ti mi n g li n e). W h er e p o s si bl e, t h e li n e s Ti mi n g li n e
s h o ul d b e i n di c at e d o n t h e gr o u n d.
Pr o c e d ur es
T h e at hl et e s h o ul d us e eit h er a t w o- or a
t hr e e- p oi nt st a n c e t o st art t h e t est. O n c e
1 0 m et er s
r e a d y, t h e at hl et e s pri nt s p ast t h e ti mi n g
li n e t o t h e t ur ni n g li n e. T h e at hl et e s h o ul d
t h e n pl a c e eit h er t h e l eft or ri g ht f o ot o n
t h e t ur ni n g li n e, a n d s pri nt b a c k t hr o u g h
t h e ti mi n g li n e. Ti m e is r e c or d e d fr o m
w h e n t h e at hl et e i niti all y p ass es t hr o u g h
t h e ti mi n g li n e a n d is st o p p e d w h e n t h e
at hl et e p a s s e s t h e li n e f oll o wi n g t h e
1 8 0- d e gr e e dir e cti o n c h a n g e. T h e c o a c h St art
s h o ul d all o w t h e at hl et e t o c o m pl et e at
l e ast t w o tri als; o n e w h er e t h e ri g ht f o ot is E 7 3 5 4/ N C S A/ F 0 5. 0 2/ 6 0 9 6 4 2/ m h- R 1
pl a c e d o n t h e t ur ni n g li n e, a n d o n e w h er e
t h e l eft f o ot is pl a c e d o n t h e t ur ni n g li n e.
T h e d at a c a n b e a v er a g e d b et w e e n t h e
t w o l e gs, or t h e c o a c h m a y a n al y z e p er-
f or m a n c es fr o m b ot h l e gs i n di vi d u all y.
88
A D A P T E D 5 0 5 A GI LI T Y T E S T
L o c ki e, J alili v a n d, Orj al o, Gi uli a n o, M or e n o, a n d Wri g ht ( 3 6) a d a pt e d t h e 5 0 5
a gilit y t est ( c o m m o nl y a b br e vi at e d t o A 5 0 5) t o m a k e it p ot e nti all y m or e s p e cifi c
t o f o ot b all pl a y er s b y b asi n g t h e dist a n c es o n y ar ds r at h er t h a n m et er s. T his
m a y m a k e t h e t est e asi er t o s et u p o n f o ot b all fi el ds b e c a us e t h e dist a n c es ar e
alr e a d y i n di c at e d o n t h e gr o u n d. L o c ki e, J alili v a n d, Orj al o, Gi uli a n o, M or e n o,
a n d Wri g ht ( 3 6) d o c u m e nt e d t h at t h e A 5 0 5 a gilit y t est c orr el at e d wit h t h e
ti m es r e c or d e d f or t h e tr a diti o n al 5 0 5 a gilit y t est a n d w as a bl e t o dis cri mi n at e
b et w e e n p ositi o n gr o u ps (i. e., t h e b a c k s w er e f ast er t h a n t h e li n e m e n).
T es t L a y o ut
T h e str u ct ur e of t h e A 5 0 5 a gilit y t est is T ur n
t h e s a m e as t h at of t h e 5 0 5 a gilit y t est.
H o w e v er, t h e A 5 0 5 a gilit y t e st is c o n -
5 y ar d s
d u ct e d o v er a 1 5- y ar d ( 1 3. 7 m) dist a n c e.
T h e dist a n c e b et w e e n t h e st arti n g li n e
a n d t h e ti mi n g li n e is 1 0 y ar ds ( 9. 1 m), a n d
t h e dist a n c e b et w e e n t h e ti mi n g li n e a n d
t h e t ur ni n g li n e is 5 y ar ds ( 4. 6 m). Ti mi n g li n e
Pr o c e d ur es
T h e pr o c e d ur es f or t h e A 5 0 5 a gilit y t est
ar e t h e s a m e as t h at f or t h e 5 0 5 a gilit y
t est. A s wit h t h e 5 0 5 a gilit y t est, at hl et es
s h o ul d c o m pl et e at l e ast t w o tri als f or 1 0 y ar d s
t h e A 5 0 5 a gilit y t est, o n e t ur ni n g off t h e
ri g ht l e g, a n d o n e t ur ni n g off t h e l eft l e g.
A g ai n, as wit h t h e 5 0 5 a gilit y t est, t h e
c o a c h c a n a v er a g e d at a b et w e e n t h e t w o
l e gs, or a n al y z e p erf or m a n c es fr o m e a c h
l e g i n di vi d u all y.
St art
E 7 3 5 4/ N C S A/ F 0 5. 0 3/ 6 0 9 6 4 3/ m h- R 1
89
C O D D E FI CI T
T h e C O D d efi cit is a n alt er n at e m etri c of C O D a bilit y, a n d it is us e d t o c al c ul at e
t h e i m p a ct t h at a dir e cti o n c h a n g e h as o n a s pri nt p erf or m a n c e r el ati v e t o a
li n e ar s pri nt o v er a n e q ui v al e nt dist a n c e ( 5 9). T his h as b e e n c al c ul at e d fr o m
t h e fir st dir e cti o n c h a n g e i n t h e pr o- a gilit y s h uttl e ( 6 1), t h e 5 0 5 a gilit y t est
( 6 0), a n d t h e A 5 0 5 a gilit y t est ( 3 6). I n or d er t o c al c ul at e t h e C O D d efi cit, t h e
c o a c h s h o ul d r e c or d t h e at hl et e’s p erf or m a n c e i n a t est s u c h as t h e pr o- a gilit y
s h uttl e, t h e 5 0 5 a gilit y t est, or t h e A 5 0 5 a gilit y t est. T h e c o a c h s h o ul d als o
r e c or d li n e ar s pri nt ti m e o v er a 1 0- y ar d ( 9. 1 m) dist a n c e f or t h e pr o- a gilit y
s h uttl e a n d t h e A 5 0 5 a gilit y t est, or a 1 0- m et er ( 1 0. 9 y d) dist a n c e f or t h e 5 0 5
a gilit y t est. C O D d efi cit c a n t h e n b e c al c ul at e d vi a t h e f oll o wi n g f or m ul as:
Pr o- a gilit y s h uttl e C O D d efi cit = Pr o- a gilit y 1 0- y ar d s plit ti m e − 1 0- y ar d ti m e
5 0 5 C O D d efi cit = 5 0 5 a gilit y t est ti m e − 1 0- m et er ti m e
A 5 0 5 C O D d efi cit = A 5 0 5 a gilit y t est ti m e − 1 0- y ar d ti m e
D e p e n di n g o n t h e d esi g n of a C O D s p e e d t est, a n d w h et h er s plit ti m es t h at
is ol at e a dir e cti o n c h a n g e wit hi n t h e t est c a n b e r e c or d e d, C O D d efi cit c o ul d
als o b e c al c ul at e d f or ot h er t est s.
90
T H R E E- C O N E T E S T
T h e t hr e e- c o n e t est ass ess es a c c el er ati o n, d e c el er ati o n, l at er al m o v e m e nt, a n d
m a n e u v er a bilit y. T his t est is als o a st a pl e C O D s p e e d t est f or f o ot b all pl a y er s
( 2 8, 4 0, 4 4, 6 9, 7 6), a n d h as b e e n us e d t o t est r u g b y l e a g u e pl a y er s ( 1 2).
T es t L a y o ut
T hr e e c o n es ar e p ositi o n e d i n t h e s h a p e of a n L . C o n e 1 is t h e st art c o n e, c o n e
2 sit s at t h e 9 0- d e gr e e c or n er, w hil e c o n e 3 is at t h e ot h er e n d of t h e L . T h e
dist a n c e b et w e e n t h e c o n es is 5 y ar ds ( 4. 6 m). T h e t hr e e- c o n e t est c a n b e s et
u p s u c h t h at L b e n ds t o w ar d l eft or ri g ht.
Pr o c e d ur es
T h e at hl et e s h o ul d us e eit h er a t w o- or a t hr e e- p oi nt st a n c e t o st art t h e t est.
O n c e r e a d y, t h e at hl et e r u ns f or w ar d t o w ar d c o n e 2, b e n ds d o w n a n d t o u c h es
t h e gr o u n d wit h t h e h a n d b ef or e r u n ni n g b a c k t o c o n e 1 a n d t o u c hi n g t h e
gr o u n d wit h t h e h a n d ( a ). T h e at hl et e t h e n r u ns b a c k t o c o n e 2 a n d ar o u n d
t h e o ut si d e of it, w e a v es i nsi d e c o n e 3, a n d ar o u n d t h e o ut si d e of c o n es 3 a n d
2 b ef or e fi nis hi n g at c o n e 1 ( b ). Ti mi n g st art s fr o m w h e n t h e at hl et e m o v es
u ntil w h e n t h e at hl et e s pri nt s b a c k p ast t h e st arti n g li n e f oll o wi n g t h e fi n al
s pri nt i n t h e t est. T h e c o a c h s h o ul d all o w t h e at hl et e t o c o m pl et e at l e ast
t w o tri als, o n e w h er e t h e at hl et e h as t o t ur n t o t h e ri g ht, a n d o n e w h er e t h e
at hl et e h as t o t ur n t o t h e l eft.
1 2
1 2
5 y ar d s
5 y ar d s
3
3
a E 7 3 5 4/ N C S A/ F 0 5. 0 4 a/ 6 0 9 6 4 4/ m h- R 1 b
E 7 3 5 4/ N C S A/ F 0 5. 0 4 b/ 6 0 9 6 4 5/ m h- R 1
91
M O DI FI E D T- T E S T
T h e m o difi e d T-t est is a s h ort e n e d v er si o n of t h e tr a diti o n al T-t est (s e e t h e
l o n g er dist a n c e C O D s p e e d t ests s e cti o n) t h at w as ori gi n all y d esi g n e d f or s o c c er
pl a y er s ( 7 0). S assi, D ar d o uri, Y a h m e d, G m a d a, M a hf o u d hi, a n d G h ar bi ( 7 0)
d e m o nstr at e d t h at t h e m o difi e d T-t est c orr el at e d wit h t h e tr a diti o n al T-t est
w h e n p erf or m e d b y c oll e g e- a g e m e n a n d w o m e n, o v er dist a n c es p ot e nti all y
m or e s p e cifi c t o t e a m s p ort s. T his t est h as s u bs e q u e ntl y b e e n us e d t o ass ess
C O D s p e e d i n t e a m s p ort at hl et es ( e. g., s o c c er, b as k et b all, n et b all, s oft b all,
r u g b y l e a g u e, r u g b y u ni o n, A ustr ali a n f o ot b all) ( 4 7, 4 8), a n d l a cr oss e pl a y er s
( 3 0).
T es t L a y o ut
F o ur c o n e s ar e pl a c e d i n t h e 2. 5 m et er s 2. 5 m et er s
s h a p e of a T . T h e st art a n d fi nis h 3 2 4
li n e is c o n e 1. C o n e 2 is pl a c e d 5
m et er s ( 5. 5 y d) a w a y fr o m c o n e
1. C o n es 3 a n d 4 ar e p ositi o n e d
2. 5 m et er s ( 2. 7 y d) t o t h e l eft
a n d ri g ht of c o n e 2, r es p e cti v el y.
5 m et er s
Pr o c e d ur es
T h e pr o c e d ur es f or t h e m o difi e d
T-t est ar e t h e s a m e as t h at f or
t h e tr a diti o n al T-t est. T h e at hl et e
s h o ul d us e eit h er a t w o- or a
t hr e e- p oi nt st a n c e t o st art t h e
t e st. O n c e r e a d y, t h e at hl et e 1
s pri nt s f or w ar d t o t o u c h t h e t o p
of c o n e 2. T h e at hl et e t h e n si d e-s h uffl es t o t h e l eft t o t o u c h c o n e 3, si d e-s h uf -
fl es t o t h e ri g ht t o t o u c h c o n e 4, si d e-s hE 7uffl
3 5 4/esN bC aS cA/k F t0 o5. t0 h5/e6 l0 eft
9 6 4 t6/o mth-o uR c1 h c o n e
2 a g ai n, b ef or e b a c k p e d ali n g t hr o u g h t h e st arti n g li n e t o fi nis h t h e t est. Ti m e
is st art e d fr o m t h e i niti ati o n of m o v e m e nt u ntil t h e at hl et e r et ur ns p ast t h e
st arti n g li n e. T h e h a n d t h at is o n t h e s a m e si d e as t h e s h uffl e dir e cti o n (i. e.,
t h e l eft h a n d w h e n s h uffli n g t o t h e l eft, a n d t h e ri g ht h a n d w h e n s h uffli n g
t o t h e ri g ht) is us e d t o t o u c h t h e c o n e. At hl et es m ust n ot t o cr oss t h eir f e et
w h e n si d e-s h uffli n g, a n d t h e y m ust t o u c h t h e c o n e e a c h ti m e. F ail ur e t o d o
s o r es ult s i n t er mi n ati o n of t h e tri al. At hl et es s h o ul d c o m pl et e at l e ast t w o
tri als f or t h e m o difi e d T-t est, o n e w h er e t h e at hl et e s h uffl es t o t h e l eft fir st,
a n d o n e w h er e t h e y s h uffl e t o t h e ri g ht fir st. A s f or t h e T-t est, t h e d at a c a n b e
a v er a g e d b et w e e n t h e t w o dir e cti o ns, or t h e c o a c h m a y a n al y z e p erf or m a n c es
f or e a c h si d e s e p ar at el y.
92
L o n g er Di st a n c e C O D S p e e d T e st s
I L LI N OI S A GI LI T Y T E S T
T h e Illi n ois a gilit y t est is a l o n g er- eff ort C O D t est t h at i n c or p or at es li n e ar
s pri nti n g, w e a vi n g a n d m a n e u v er a bilit y a b o ut c o n es, a n d a c c el er ati o n a n d
d e c el er ati o n t o e x e c ut e h ar d er c ut s. T his t est h as pr e vi o usl y b e e n us e d t o
ass ess fi el d h o c k e y ( 2 7), r u g b y u ni o n ( 2 5), s o c c er ( 8 2), A ustr ali a n f o ot b all ( 4 6),
a n d s q u as h ( 8 5) pl a y er s as w ell as p oli c e offi c er s ( 2, 6 6).
T es t L a y o ut
T h e Illi n oi s a gilit y t e st r e q uir e s ei g ht 5 m et er s
c o n es. F o ur c o n es ar e us e d t o i n di c at e a n
B 4 C
ar e a t h at is 1 0 m et ers ( 1 0. 9 y d) l o n g a n d 5
m et er s ( 5. 5 y d) wi d e. I n t h e c e nt er of t h e
ar e a 2. 5 m et er s ( 2. 7 y d) a w a y fr o m t h e
1 0- m et er ( 1 0. 9 y d) si d es of t h e ar e a, f o ur
c o n es ar e pl a c e d 3. 3 m et ers ( 3. 6 y d) a p art.
3
Pr o c e d ur es
1 0 m et er s
T h e at hl et e s h o ul d us e eit h er a t w o- or a
t hr e e- p oi nt st a n c e t o st art t h e t est. O n c e
r e a d y, t h e at hl et e s pri nt s fr o m c o n e A t o 2
c o n e B a n d t h e n c ut s ar o u n d t his c o n e
t o s pri nt t o w ar d c o n e 1. T h e at hl et e t h e n
w e a v es i n a n d o ut of c o n es 1 t hr o u g h 4
usi n g a zi g z a g m oti o n, cir cl es c o n e 4, a n d
t h e n r et ur ns t o c o n e 1, w e a vi n g t hr o u g h A 1 D
t h e c e nt er c o n es i n t h e o p p osit e dir e cti o n.
T h e at hl et e t h e n s pri nt s t o c o n e C, c ut s
ar o u n d t his c o n e, a n d s pri nt s t o c o n e D
t o fi nis h t h e t est. Ti m e is st art e d fr o m t h e E 7 3 5 4/ N C S A/ F 0 5. 0 6/ 6 0 9 6 4 7/ m h- R 1
i niti ati o n of m o v e m e nt u ntil t h e at hl et e
p ass es c o n e D. At hl et es m ust st e p ar o u n d
or o v er t h e c o n es. F ail ur e t o d o t his r es ult s
i n t e st t er mi n ati o n. At l e a st t w o tri als
s h o ul d b e all o w e d f or t his t est.
93
6 0- Y A R D S H U T T L E T E S T
T h e 6 0- y ar d ( 5 4. 9 m) s h uttl e f e at ur es m o v e m e nt p att er ns si mil ar t o t h os e of t h e
pr o- a gilit y s h uttl e, e x c e pt t h at it is p erf or m e d o v er a l o n g er dist a n c e. T his t est str ess es
t h e a bilit y t o a c c el er at e, d e c el er at e, a n d p erf or m l at er al m o v e m e nt s u n d er gr e at er
a n a er o bi c str ai n t h a n s h ort er a gilit y t est s. A c c or di n gl y, t h e t est h as b e e n us e d t o
ass ess f o ot b all ( 2 8, 5 3) a n d s o c c er ( 3 7, 3 8, 6 8) pl a y er s.
T es t L a y o ut
F o ur p air s of c o n es s h o ul d b e p ositi o n e d at 0 y ar ds (st art a n d fi nis h li n e), 5 y ar ds
( 4. 6 m), 1 0 y ar ds ( 9. 1 m), a n d 1 5 y ar ds ( 1 3. 7 m) fr o m t h e st arti n g li n e. T h e c o n es
r e pr es e nt li n es 1, 2, a n d 3.
Pr o c e d ur es
T h e at hl et e s h o ul d st art fr o m eit h er a t w o- or a t hr e e- p oi nt st a n c e wit h t h e f e et
p ar all el, a n d s h o ul d f a c e t o w ar d t h e ri g ht. O n c e r e a d y, t h e at hl et e s pri nt s t o t h e fir st
li n e (st e p 1) a n d t o u c h es t h e li n e wit h t h e l eft h a n d b ef or e s pri nti n g b a c k t o t o u c h
t h e st arti n g li n e wit h t h e ri g ht h a n d (st e p 2). T h e at hl et e t h e n s pri nt s t o t o u c h t h e
s e c o n d li n e wit h t h e l eft h a n d (st e p 3) b ef or e s pri nti n g b a c k t o r et o u c h t h e st arti n g
li n e wit h t h e ri g ht h a n d (st e p 4). L astl y, t h e at hl et e s pri nt s t o t o u c h t h e t hir d li n e
wit h t h e l eft h a n d (st e p 5) a n d t h e n s pri nt s b a c k t hr o u g h t h e st art a n d fi nis h li n e
(st e p 6). Ti m e is st art e d fr o m t h e i niti ati o n of m o v e m e nt u ntil t h e at hl et e r et ur ns
b a c k p ast t h e st arti n g li n e. F ail ur e t o t o u c h t h e li n e e a c h ti m e r es ult s i n t er mi n ati o n
of t h e t est. T h e c o a c h s h o ul d all o w t h e at hl et e t o c o m pl et e at l e ast t w o tri als: o n e
w h er e t h e at hl et e f a c es t h e ri g ht t o st art t h e t est a n d o n e w h er e t h e y f a c e t h e l eft.
W h e n f a ci n g t o w ar d t h e l eft t o st art t h e t est, t h e ri g ht h a n d is us e d t o t o u c h li n es
1, 2, a n d 3, w hil e t h e l eft h a n d is us e d t o t o u c h t h e st arti n g li n e. T h e d at a c a n b e
a v er a g e d b et w e e n t h e t w o tri als, or t h e c o a c h m a y a n al y z e e a c h tri al s e p ar at el y.
1 5 y ar d s
1 0 y ar d s
5 y ar d s
2 3
4 5
St art
E 7 3 5 4/ N C S A/ F 0 5. 0 7/ 6 0 9 6 4 8/ m h- R 3
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A RR O W HE A D TEST
T h e Arr o w h e a d t est w as ori gi n all y d esi g n e d t o ass ess s o c c er pl a y er s ( 3 7, 4 2).
T his t est h as b e e n s h o w n t o d eli n e at e b et w e e n y o ut h a n d pr of essi o n al m al e
s o c c er pl a y er s, pr o vi di n g s o m e m e as ur e of dis cri mi n a nt v ali dit y ( 3).
T es t L a y o ut
Si x c o n es ar e r e q uir e d f or t his t est. T w o ar e us e d t o i n di c at e t h e st arti n g li n e.
O n e c o n e s h o ul d b e pl a c e d 1 0 m et er s ( 1 0. 9 y d) a w a y fr o m t h e mi d dl e of t h e
st arti n g li n e, wit h t w o c o n es pl a c e d 5 m et er s ( 5. 5 y d) t o t h e l eft a n d ri g ht of
t his c o n e. A fi n al c o n e is pl a c e d 1 5 m et er s ( 1 6. 4 y d) a w a y fr o m t h e mi d dl e of
t h e st arti n g li n e (a ).
Pr o c e d ur es
O n c e r e a d y, t h e at hl et e s pri nt s t o t h e mi d dl e c o n e (st e p 1), t ur ns t o t h e l eft
or ri g ht t o s pri nt ar o u n d t h e si d e c o n e (st e p 2), a n d s pri nt s ar o u n d t h e t o p
c o n e (st e p 3) b ef or e s pri nti n g b a c k t hr o u g h t h e st arti n g li n e (st e p 4) ( b ). Ti m e
is st art e d fr o m t h e i niti ati o n of m o v e m e nt u ntil t h e at hl et e r et ur ns p ast t h e
st arti n g li n e. At hl et es m ust st e p ar o u n d a n d n ot o v er t h e c o n es. F ail ur e t o d o
t his r es ult s i n t est t er mi n ati o n. T h e c o a c h s h o ul d all o w t h e at hl et e t o c o m pl et e
at l e ast t w o tri als; o n e w h er e t h e at hl et e t ur ns t o t h e l eft a n d o n e w h er e t h e y
t ur n t o t h e ri g ht. T h e d at a c a n b e a v er a g e d b et w e e n t h e t w o dir e cti o ns, or
t h e c o a c h m a y a n al y z e e a c h si d e s e p ar at el y.
3
5 m et er s
5 m et er s
4
1 0 m et er s
St art St art
a b
E 7 3 5 4/ N C S A/ F 0 5. 0 8 a/ 6 0 9 6 4 9/ m h- R 1 E 7 3 5 4/ N C S A/ F 0 5. 0 8 b/ 6 0 9 6 5 0/ m h- R 2
95
T- T E S T
T h e T-t est ass ess es C O D s p e e d vi a li n e ar a c c el er ati o n, d e c el er ati o n, l at er al
m o v e m e nt s vi a si d e-s h uffli n g, a n d b a c k p e d ali n g (i. e., b a c k w ar d r u n ni n g) ( 7 3).
A s a r es ult of t h e m o v e m e nt r e q uir e d i n t his t est, it h as b e e n us e d t o ass ess
p oli c e a c a d e m y c a d et s ( 4), r e cr e ati o n al m al e a n d f e m al e at hl et es ( 4 5), a n d
at hl et es fr o m t h e s p ort s of b as k et b all ( 7, 7 7), v oll e y b all ( 1 1), a n d s o c c er ( 5 2).
T es t L a y o ut
F o ur c o n es ar e pl a c e d i n t h e s h a p e of a T . T h e st art a n d fi nis h li n e is c o n e 1.
C o n e 2 is pl a c e d 1 0 y ar ds ( 9. 1 m) a w a y fr o m c o n e 1. C o n es 3 a n d 4 ar e p osi -
ti o n e d 5 y ar ds ( 4. 6 m) t o t h e l eft a n d ri g ht of c o n e 2, r es p e cti v el y.
Pr o c e d ur es
O n c e r e a d y, t h e at hl et e s pri nt s f or w ar d t o t o u c h t h e t o p of c o n e 2, si d e-s h uf -
fl es t o t h e l eft t o t o u c h c o n e 3, si d e-s h uffl es t o t h e ri g ht t o t o u c h c o n e 4,
si d e-s h uffl es b a c k t o t h e l eft t o t o u c h c o n e 2 a g ai n, a n d t h e n b a c k p e d als
t hr o u g h t h e st arti n g li n e t o fi nis h t h e t est. Ti m e is st art e d fr o m t h e i niti ati o n
of m o v e m e nt u ntil t h e at hl et e r et ur ns p ast t h e st arti n g li n e. T h e h a n d t h at is
o n t h e s a m e si d e as t h e s h uffl e dir e cti o n (i. e., t h e l eft h a n d w h e n s h uffli n g
t o t h e l eft, a n d t h e ri g ht h a n d w h e n s h uffli n g t o t h e ri g ht) is us e d t o t o u c h
t h e c o n e. T h e at hl et e is n ot t o cr oss t h e f e et w h e n si d e-s h uffli n g, a n d m ust
t o u c h t h e c o n e e a c h ti m e. F ail ur e t o d o s o r es ult s i n t er mi n ati o n of t h e tri al.
T h e c o a c h s h o ul d all o w t h e at hl et e t o c o m pl et e at l e ast t w o tri als, o n e w h er e
t h e at hl et e s h uffl es t o t h e l eft fir st, a n d o n e w h er e t h e y s h uffl e t o t h e ri g ht
fir st. T h e d at a c a n b e a v er a g e d b et w e e n t h e t w o dir e cti o ns, or t h e c o a c h m a y
a n al y z e e a c h si d e s e p ar at el y.
3 2 4
1 0 y ar d s
E 7 3 5 4/ N C S A/ F 0 5. 0 9/ 6 0 9 6 5 1/ m h- R 1
96
R e a cti v e A gilit y a n d Q ui c k n e s s T e st s
Y- S H A P E D A GI LI T Y T E S T
T h e Y-s h a p e d a gilit y t est is p erf or m e d wit h ti mi n g g at es t h at pr o vi d e r e a cti v e
c o n diti o ns vi a a fl as hi n g li g ht sti m ul us. Alt h o u g h t his t y p e of sti m ul us m a y n ot
b e s p ort-s p e cifi c, it d o es all o w f or t h e ass ess m e nt of h o w q ui c kl y a n at hl et e
c a n vis u all y s c a n t h e e n vir o n m e nt ( 3 9). T his t y p e of t est h as b e e n us e d t o
ass ess a gilit y i n b as k et b all pl a y er s ( 2 6, 3 4, 3 9), r u g b y u ni o n pl a y er s ( 1 6), a n d
at hl et es fr o m ot h er s p ort s ( e. g., fi el d h o c k e y, s o c c er, a n d r a c k et s p ort s) ( 6 5).
T es t L a y o ut
F o ur ti mi n g g at es ar e us e d f or t his t est. T h e st art g at e is p ositi o n e d o n t h e
st arti n g li n e, t h e s e c o n d g at e is p ositi o n e d 5 m et er s ( 5. 5 y d) a w a y fr o m t h e
st art g at e, a n d t h e t hir d a n d f o urt h g at es ar e p ositi o n e d 5 m et ers ( 5. 5 y d) a w a y
at 4 5- d e gr e e a n gl es fr o m t h e c e nt er of t h e tri g g er g at e. T h e c o a c h s h o ul d
m a k e s ur e t h at t h e ti mi n g g at e s yst e m c a n all o w c o ntr ol o v er w hi c h g at e will
ill u mi n at e wit hi n e a c h tri al, s u c h t h at t h e c o a c h k n o ws b ut t h e at hl et e d o es n ot.
Pr o c e d ur es
R e a cti v e g at e s
T h e at hl et e s h o ul d us e eit h er
a t w o- or a t hr e e- p oi nt st a n c e 1. 5 1. 5
t o st art t h e t est. O n c e r e a d y, m et er s m et er s
t h e at hl et e s pri nt s t hr o u g h t h e
st art a n d tri g g er g at es. H e or
s h e s h o ul d b e t ol d n ot t o tr y
5 m et er s 5 m et er s
t o a nti ci p at e w hi c h g at e will
ill u mi n at e, s o t h at t h e y will b e 4 5° 4 5°
b ett er pr e p ar e d t o c ut i n eit h er Tri g g er g at e
dir e cti o n. O n c e t h e ill u mi n at e d
g at e is s p ott e d aft er t h e at hl et e
p ass es t hr o u g h t h e tri g g er g at e,
t h e at hl et e s h o ul d e x e c ut e a Li g ht g at e
C O D as q ui c kl y as p ossi bl e t o 5 m et er s
s pri nt t hr o u g h t his g at e. If t h e R efl e ct or
at hl et e d o es a nti ci p at e w hi c h
g at e will ill u mi n at e, t h e tri al is
disr e g ar d e d a n d r e att e m pt e d.
T h e c o a c h s h o ul d us e e n o u g h
St art g at e
tri als t o e ns ur e a n e q u al n u m b er
3 m et er s
of att e m pt s t o l eft a n d ri g ht.
St art
R e pri nt e d b y p er mi s si o n fr o m M. D. J effri e s s, A. B. S c h ult z, T. S. M c G a n n, S.J. C all a g h a n, a n d R. G. L o c ki e,

“ Eff e ct s of Pr e v e nt ati v e A n kl e T a pi n g o n Pl a n n e d C h a n g e- of- Dir e cti o n a n d R e a cti v e A gilit y P erf or m a n c e a n d
A n kl e M us cl e A cti vit y i n B a s k et b all ers,” J o ur n al of S p orts Sci e nce & Me dici n e 1 4, n o. 4 ( 2 0 1 5): 8 6 4- 8 7 6.
E 7 3 5 4/ N C S A/ F 0 5. 1 0/ 6 0 9 6 5 2/ m h- R 2
97
R E A C TI V E A GI LI T Y T E S T
T h e r e a cti v e a gilit y t est is a n e x a m pl e of a t est t h at c a n i n c or p or at e a h u m a n sti m ul us.
T his t y p e of t est m a y all o w a n at hl et e t o us e s p e cifi c vis u al c u es wit h w hi c h t o e x e c ut e
a dir e cti o n c h a n g e. T his t est w as ori gi n all y us e d t o ass ess A ustr ali a n f o ot b all pl a y er s
( 7 5) b ut h as als o b e e n a d o pt e d f or r u g b y l e a g u e pl a y er s ( 1 0, 1 3).
T es t L a y o ut
T w o c o n es ar e us e d t o m ar k a st arti n g li n e ( a ). Ti mi n g g at es ar e p ositi o n e d 5 m et er s
( 5. 5 y d) t o t h e l eft a n d ri g ht of t h e c e nt er of t h e st arti n g li n e, 2 m et er s ( 2. 2 y d) f or w ar d
of t h e st arti n g li n e. T h us, t h e ti mi n g g at es s h o ul d b e 1 0 m et er s ( 1 0. 9 y d) a p art fr o m
e a c h ot h er. A f urt h er ti mi n g g at e is p ositi o n e d o p p osit e t h e st arti n g li n e; t his g at e is
us e d t o i niti at e ti mi n g w h e n t h e t est er (i. e., a h u m a n sti m ul us) st e ps t hr o u g h it.
Pr o c e d ur es
T h e at hl et e s h o ul d st art wit h t h e f e et p ar all el b e hi n d t h e st arti n g li n e. T h e t est er st a n ds
o p p osit e t h e at hl et e b e hi n d t h e ti mi n g g at e. T h e t est er i niti at es m o v e m e nt t o b e gi n
t h e ti mi n g of t h e t est (b ). T h e at hl et e r e a ct s t o t h e m o v e m e nt of t h e t est er b y s pri nt-
i n g f or w ar d a n d c utti n g l eft or ri g ht i n r es p o ns e t o w h at t h e t est er d o es. T h e at hl et e
s h o ul d b e t ol d t o r e c o g ni z e c u es as q ui c kl y as p ossi bl e a n d n ot t o tr y t o a nti ci p at e t h e
dir e cti o n t h e t est er will st e p. T h e t est er h as f o ur o pti o ns t o pr es e nt t o t h e at hl et e, all
of w hi c h i n v ol v e st e ps of a p pr o xi m at el y 0. 5 m et er s ( 1 9. 7 i n.):
1. T est er st e ps f or w ar d wit h t h e ri g ht 1 0 m et er s
f o ot, a n d at hl et e c h a n g es dir e cti o n St art
t o t h e l eft
2. T est er st e ps f or w ar d wit h t h e l eft
f o ot, a n d at hl et e c h a n g es dir e cti o n
t o t h e ri g ht
3. T est er st e ps f or w ar d wit h t h e ri g ht
1 0 m et er s
f o ot, t h e n l eft f o ot, a n d at hl et e
a
c h a n g es dir e cti o n t o t h e ri g ht
4. T est er st e ps f or w ar d wit h t h e l eft
f o ot, t h e n ri g ht f o ot, a n d at hl et e At hl et e st art s
o n li n e h er e
c h a n g es dir e cti o n t o t h e l eft
2 Em 7et3 er5 4/s N C S A/ F 0 5. 1 1 a/ 6 0 9 6 5 3/ m h- R 1
T h e t e st ti m e is st o p p e d w h e n t h e
at hl et e s pri nt s t hr o u g h t h e l eft or ri g ht
ti mi n g. R e s p o ns e a c c ur a c y s h o ul d b e B ot h ti mi n g
e m p h asi z e d; if t h e at hl et e d o es a nti ci p at e g at e s ar e
3 m et er s
w hi c h dir e cti o n t h e t est er will st e p a n d
a p art
c o m pl et es a n i n a c c ur at e r es p o ns e, t h e
tri al is disr e g ar d e d a n d r e att e m pt e d. T h e T e st er st art s o n
b a ti mi n g m at
c o a c h s h o ul d us e e n o u g h tri als s u c h t h at
t h e at hl et e c a n r es p o n d t o e a c h of t h e
f o ur o pti o ns. E 7 3 5 4/ N C S A/ F 0 5. 1 1 b/ 6 0 9 6 5 4/ m h- R 1
R e pri nt e d fr o m J. M. S h e p p ar d, W. B. Y o u n g, T. L. A. D o yl e, T. A. S h e p p ar d, a n d R. U. N e wt o n, “ A n E v al u ati o n of a N e w Te st of
R e a cti v e A gilit y a n d It s R el ati o n s hi p t o S pri nt S p e e d a n d C h a n g e of Dir e cti o n S p e e d,” J o ur n al of Sci e nce a n d Me dici n e i n S p ort
9, n o. 4 ( 2 0 0 6): 3 4 2- 3 4 9, wit h p er mi s si o n fr o m El s e vi er.
98
C H APTER
6
C h a n g e of Dir e c ti o n
S p e e d Drills
M ar k R o o z e n
As dis c uss e d i n ot h er c h a pt ers t hr o u g h o ut t his b o o k, pr o p er f o ot w or k, b o d y

p ositi o n, t e c h ni q u e, a n d t h e a bilit y t o a c c el er at e a n d d e c el er at e ar e ess e nti al
c o m p o n e nts of b ei n g a bl e t o c h a n g e dir e cti o n wit h s kill a n d pr e cisi o n. T his
c h a pt er pr o vi d es n u m er o us c h a n g e of dir e cti o n ( C O D) s p e e d drills d esi g n e d
t o t e a c h t h e at hl et e t h e ess e nti al s kills a n d m o v e m e nt m e c h a ni cs r e q uir e d
f or hi g h-l e v el a gilit y p erf or m a n c e. It is criti c al t h at t h es e m o v e m e nts ar e
m ast er e d s o at hl et es c a n a p pl y t h es e m e c h a ni cs eff e cti v el y a n d effi ci e ntl y i n
t h e c o nt e xt of t h eir s p e cifi c s p ort.
T h e drills i n t his c h a pt er ar e s et u p i nt o b asi c f o ot w or k drills a n d t h os e
t h at r e q uir e t h e at hl et e t o m o v e b et w e e n s e v er al diff er e nt p oi nts or m ar k ers.
A k e y t o r e m e m b er w h e n p erf or mi n g or c o a c hi n g t h es e drills is t h at d oi n g
m or e drills is n ot n e c ess aril y b ett er. H a vi n g a l o n g list of C O D s p e e d drills is
b e n efi ci al f or a d di n g v ari et y t o a tr ai ni n g pr o gr a m a n d r e d u ci n g m o n ot o n y,
b ut r a n d o ml y s el e cti n g drills m a y n ot all o w a n at hl et e t o m ast er t h e pr o p er
m o v e m e nt m e c h a ni cs or hi g h l e v els of s kill n e c ess ar y f or s u c c ess i n s p ort.
R at h er, drill s el e cti o n s h o ul d b e b as e d o n t h e d e m a n ds of t h e s p ort a n d o n
t h e l e v el of m o v e m e nt m ast er y a n d s kill a n d t h e d e v el o p m e nt al l e v el of t h e
at hl et e.
I n cl u d e d i n t his c h a pt er ar e p oi nts f or i d e ntif yi n g t h e k e y m o v e m e nt
m e c h a ni cs f or C O D s p e e d a n d a gilit y drills. Als o i n cl u d e d ar e r e c o m m e n -
d ati o ns a n d s u g g esti o ns o n h o w t o s el e ct a n d pr o gr ess C O D drills b as e d o n
t h e at hl et e’s l e v el. G ai ni n g a gr e at er u n d erst a n di n g of t h es e f o u n d ati o n al
c o n c e pts will e n h a n c e a n at hl et e’s p ot e nti al t o m a xi mi z e t h e b e n efits fr o m
e a c h tr ai ni n g s essi o n.
T h e a ut h or w o ul d li k e t o a c k n o wl e d g e t h e si g nifi c a nt c o ntri b uti o n s of Mi k e Nit k a a n d D a vi d S a n dl er t o
t his c h a pt er.
99
It is i m p ort a nt t o pl a n pr o gr essi o ns i nt o t h e tr ai ni n g pr o gr a m t o e ns ur e
t h at a n at hl et e l e ar ns pr o p er C O D s p e e d t e c h ni q u e f or a c c el er ati o n a n d
d e c el er ati o n i n m ulti pl e dir e cti o ns. T his will h el p pr e p ar e t h e at hl et e f or
t h e d e v el o p m e nt of effi ci e nt m o v e m e nt s kills. I n t h e f oll o wi n g s e cti o n, t h e
k e y m o v e m e nt m e c h a ni cs n e e d e d t o a c c el er at e a n d d e c el er at e effi ci e ntl y ar e
dis c uss e d.
A C C E L E R A TI O N A N D D E C E L E R A TI O N
M E C H A NI C S
A c c el er ati o n fr o m a n i n- pl a c e (st ati c) or a n i n- m oti o n (r olli n g) st art is ess e nti al
i n s p ort. A k e y t o a c c el er ati o n w hil e r u n ni n g f or w ar d is t h e tri ple e xte nsi o n
p ositi o n , w hi c h is c h ar a ct eri z e d b y a c o or di n at e d a n d p o w erf ul e xt e nsi o n of
t h e a n kl e, k n e e, a n d hi p ( 2). T his p o w erf ul m o v e m e nt all o ws a n at hl et e t o
pr o p el t h e b o d y r a pi dl y f or w ar d b y cr e ati n g si g nifi c a nt gr o u n d r e a cti o n f or c es
( G R F). B as e d o n N e wt o n’s t hir d l a w of m oti o n (f or e v er y a cti o n t h er e is a n
e q u al a n d o p p osit e r e a cti o n), t h e m or e G R F t h e at hl et e is a bl e t o pr o d u c e i n
t h e li mit e d a m o u nt of ti m e t h e f o ot is i n c o nt a ct wit h t h e gr o u n d, t h e f ast er
h e or s h e s h o ul d b e a bl e t o pr o p el t h e b o d y i n t h e i nt e n d e d dir e cti o n. T h e
s a m e h ol ds tr u e w h e n l o o ki n g at C O D or l at er al- m o v e m e nt tr ai ni n g.
W h e n d e c el er ati n g t h e b o d y, or br a ki n g, t h e tri ple fle xi o n p ositi o n is us e d
t o r e d u c e s p e e d a n d pr e p ar e f or t h e C O D. T his p ositi o n is c h ar a ct eri z e d b y
fl e xi o n of t h e a n kl es, k n e es, a n d hi ps. I n t his c as e, t h e gr e at er t h e br a ki n g
f or c e t h e at hl et e is a bl e t o cr e at e, t h e q ui c k er h e or s h e will b e a bl e t o sl o w
d o w n a n d r e p ositi o n t h e b o d y t o pr e p ar e f or t h e n e xt m o v e m e nt r e q uir e d.
W h e n c o a c hi n g C O D s p e e d or a gilit y drills, s e v er al k e y p oi nts s h o ul d b e
e m p h asi z e d ( 1, 2).
P o st ur e
D uri n g a c c el er ati o n, t h e at hl et e’s c e nt er of m ass s h o ul d b e i n fr o nt of t h e
b as e of s u p p ort (i. e., t h e f e et). T his all o ws o pti m al b o d y p ositi o ni n g f or t h e
pr o d u cti o n of G R F t o i n cr e as e h ori z o nt al pr o p ulsi o n. T his l e a n s h o ul d n ot b e
a c hi e v e d b y fl e xi n g at t h e w aist; i nst e a d, t h e c o a c h s h o ul d b e a bl e t o o bs er v e
a n i m a gi n ar y li n e i nt ers e cti n g t h e e ars, d o w n t hr o u g h t h e t ors o, hi p, k n e e,
a n d a n kl e of t h e s u p p orti n g l e g w h e n t h e at hl et e’s k n e e is f ull y e xt e n d e d j ust
b ef or e t h e f o ot l os es c o nt a ct wit h t h e gr o u n d. T h e at hl et e’s h e a d s h o ul d b e
i n li n e wit h t h e t ors o a n d t h e t ors o i n li n e wit h t h e l e gs d uri n g li n e ar a c c el-
er ati o n m o v e m e nts (fi g ur e 6. 1).
W h e n d e c el er ati n g, or br a ki n g, t h e f or w ar d l e a n s e e n d uri n g f or w ar d
a c c el er ati o n is n ot e vi d e nt. T his is b e c a us e, i n or d er t o d e cr e as e t h e b o d y’s
m o m e nt u m, t h e t ors o m ust ass u m e a m or e er e ct p ost ur e c o m p ar e d t o t h e l o w er
C h a n g e of Dir e cti o n S p e e d Drills ■ 1 0 1
b o d y a n d gr e at er p ost eri or l e a n
d uri n g d e c el er ati o n. T his a cti o n of
t h e t ors o m o v es t h e c e nt er of m ass
b e hi n d t o t h e b as e of s u p p ort. T his
all o ws t h e l o w er b o d y t o g et i nt o
a b ett er p ositi o n t o br a k e t h e h or-
i z o nt al pr o p ulsi o n cr e at e d d uri n g
a c c el er ati o n (fi g ur e 6. 2).
Ar m A cti o n
T h e at hl et e s h o ul d b e i nstr u ct e d
t o r u n wit h t h e ar m s fl e x e d at
a p pr o xi m at el y 9 0 d e gr e es w h e n
a c c el er ati n g. H o w e v er, it s h o ul d b e
n ot e d t h at d uri n g t h e b a c ks wi n g
t h e at hl et e’s el b o w will li k el y
e xt e n d b e y o n d 9 0 d e gr e e s d u e
t o t h e f or c es pr o d u c e d fr o m t h e Fi g ur e 6. 1 T ri pl e e xt e nsi o n p ositi o n d uri n g
a c c el er ati o n.
p o w erf ul b a c k w ar d s wi n gi n g of
t h e ar ms. T his f or c ef ul b a c k w ar d
s wi n gi n g of t h e ar m s u s e s t h e
str et c h r e fl e x a n d pr o vi d es m u c h
of t h e p o w er n e e d e d t o pr o p el t h e
b o d y. T h e h a n ds s h o ul d n ot cr oss
t h e mi dli n e of t h e b o d y i n or d er
t o h el p c o u nt er a ct t h e r ot ati o n al
f or c es of t h e l o w er e xtr e miti es. I n
g e n er al t er ms, t h e l o n g er a n at h -
l et e’s stri d e l e n gt h t h e l ar g er t h e
ar m s wi n g will b e b e c a us e ar m
s p e e d a n d l e g s p e e d ar e d e p e n d e nt
o n o n e a n ot h er. I n ot h er w or ds, as
ar m s wi n g i n cr e as es s o will stri d e
l e n gt h (a n d vi c e v ers a).
W h e n d e c el er ati n g, t h e ar m s
will c o nti n u e t o m o v e pri m aril y
i n t h e s a gitt al pl a n e (i. e., s wi n g
f or w ar d a n d b a c k w ar d), alt h o u g h
t h e r a n g e of m oti o n at t h e s h o ul-
d er a n d t h e a m plit u d e of t h e Fi g ur e 6. 2 T ri pl e fl e xi o n p ositi o n d uri n g
ar m s wi n g will b e r e d u c e d w h e n d e c el er ati o n.
s h ort er stri d es ar e us e d t o sl o w t h e b o d y d o w n or t o pr e p ar e f or a c h a n g e
of dir e cti o n. W h e n m o vi n g l at er all y or i nt o t h e at hl eti c p ositi o n, t h e ar ms
s h o ul d b e at t h e si d es of t h e b o d y.
L e g A cti o n
E x pl osi v e t a k e offs r e q uir e e xt e n di n g t h e hi p, k n e e, a n d a n kl e i n a s y n -
c hr o ni z e d m a n n er t o g e n er at e G R Fs. W h e n p erf or mi n g a c c el er ati o n drills,
at hl et es s h o ul d b e i nstr u ct e d t o k e e p t h eir a n kl e i n a d orsi fl e x e d p ositi o n
a n d us e a p u nc h- a n d- dri ve acti o n (i. e., p u n c h t h e k n e e a n d dri v e t h e f o ot i nt o
t h e gr o u n d). D uri n g f o otstri k e, t h e at hl et e’s w ei g ht s h o ul d b e o n t h e b all of
t h e f o ot. T his a cti o n will mi ni mi z e br a ki n g f or c es a n d m a xi mi z e pr o p ulsi v e
f or c e. T h e a n gl e of t h e at hl et e’s s hi ns t o t h e gr o u n d will b e a c ut e (l ess t h a n
9 0 d e gr e es) i niti all y a n d will i n cr e as e sli g htl y wit h e a c h s u c c essi v e stri d e.
D uri n g a c c el er ati o n, stri d e l e n gt h will st art o ut s h ort; t h e l o n g er t h e at hl et e
a c c el er at es, stri d e l e n gt h will gr a d u all y i n cr e as e. Gr o u n d c o nt a ct ti m e will
b e t h e gr e at est wit h t h e first stri d e a n d will als o gr a d u all y d e cr e as e as stri d e
l e n gt h i n cr e as es. Si mil arl y, stri d e fr e q u e n c y will st art o ut sl o wl y b e c a us e of
t h e i niti al l o n g er gr o u n d c o nt a ct ti m es r e q uir e d t o o v er c o m e i n erti a, a n d will
i n cr e as e gr a d u all y wit h e a c h stri d e.
D uri n g d e c el er ati o n t h e o p p osit e o c c urs; t h e at hl et e’s w ei g ht s h o ul d b e
m or e t o w ar d t h e h e el at f o otstri k e t o r e d u c e pr o p ulsi v e f or c e a n d m a x -
i mi z e br a ki n g f or c es. T h e a n gl e of t h e at hl et e’s s hi ns t o t h e gr o u n d will
b e gr e at er t h a n 9 0 d e gr e es i niti all y a n d will d e cr e as e sli g htl y wit h e a c h
s u c c essi v e stri d e. Gr o u n d c o nt a ct ti m e will als o gr a d u all y i n cr e as e as t h e
at hl et e att e m pts t o sl o w d o w n a n d pr e p ar e t o ass u m e a pr e p ar at or y st a n c e
or tr a nsiti o n i nt o a n ot h er m o v e m e nt, s u c h as a l at er al s h uffl e, b a c k p e d al, or
c ut.
D RI L L S E L E C TI O N A N D P R O G R E S SI O N
As n ot e d e arli er, n ot e v er y drill is a p pr o pri at e f or all at hl et es or f or e v er y
s p ort. T w o k e y f a ct ors f or drill s el e cti o n ar e t o u n d erst a n d
1. th e diff er e nt l e v els of m o v e m e nt s kill a n d tr ai ni n g a g e of t h e at hl et es a n d
2. th e m o v e m e nt r e q uir e m e nts c o m m o nl y p erf or m e d i n t h e s p ort (e. g.,
tr a v el e d dist a n c e, m o v e m e nt p att er ns, a m plit u d e a n d dir e cti o n of
m o v e m e nt, a n d r e q uir e d l e v el of f or c e).
T h e f oll o wi n g ar e s o m e b asi c c o nsi d er ati o ns a n d r e c o m m e n d ati o ns f or pr o -
gr a m mi n g a n d pr o gr essi n g C O D s p e e d a n d a gilit y drills.
f f B e gi n wit h a d y n a mi c w ar m- u p. It is i m p ort a nt t o w ar m u p a p pr o pri-
at el y b ef or e p erf or mi n g a n y t y p e of a gilit y or q ui c k n ess tr ai ni n g. Pr o p er
w ar m- u p i n cr e as es bl o o d fl o w t o t h e m us cl es, i n cr e as es n e ur ol o gi c al
a cti vit y, a n d gi v es t h e at hl et e ti m e t o pr e p ar e m e nt all y f or t h e w or k o ut.
O n e of t h e m ost eff e cti v e w a ys t o pr e p ar e t h e b o d y f or p h ysi c al a cti vit y
is t o p erf or m d y n a mi c w ar m- u p a cti viti es. F urt h er m or e, t his t y p e of
m o v e m e nt pr e p ar ati o n m a y als o h el p r e d u c e a n at hl et e’s ris k of i nj ur y.
T h e d y n a mi c w ar m- u p is c o v er e d e xt e nsi v el y i n c h a pt er 3.
f f P r o g r e s s f r o m l o w er-i nt e n sit y drill s t o hi g h er-i nt e n sit y drill s. T h e
i nt e nsit y of a C O D s p e e d drill c a n b e q u a ntifi e d i n t er ms of t h e s p e e ds
b ei n g tr a v el e d, t h e n u m b er of c uts or c h a n g es of dir e cti o n r e q uir e d,
a n d t h e d ur ati o n of t h e drill. I n g e n er al t er ms, i nt e nsit y a n d v ol u m e
ar e i n v ers el y r el at e d. I n ot h er w or ds, t h e gr e at er t h e n u m b er of c uts
a n d t h e gr e at er t h e a m o u nt of f or c e a n at hl et e is r e q uir e d t o a bs or b
w h e n d e c el er ati n g, t h e gr e at er t h e a m o u nt of f ati g u e t h at will a c cr u e.
As f ati g u e b uil ds, t h e at hl et e’s a bilit y t o m ai nt ai n pr o p er t e c h ni q u e
d e cr e as es, w hi c h m a y l e a d t o t h e at hl et e’s a d o pti n g p o or m o v e m e nt
p att er ns i n t h e f ut ur e r at h er t h a n usi n g pr o p er C O D s p e e d m e c h a n -
i cs. T h er ef or e, if t h e i nt e nsit y of a C O D s p e e d drill is hi g h, t h e at hl et e
s h o ul d p erf or m f e w er r e p etiti o ns t o mi ni mi z e t h e p ot e nti al f or i nj ur y
a n d o v ertr ai ni n g.
f f P r o g r e s s f r o m cl o s e d drill s t o o p e n drill s. Cl ose d C O D s pee d drills
ar e t h os e i n w hi c h t h e m o v e m e nt p att er n is k n o w n. T h er e is a fi x e d
p att er n t o t h e m o v e m e nts i n v ol v e d i n p erf or mi n g t h e drill (e. g., s pri nt
fro m c o ne A t o c o ne B t o c o ne C). All of t h e drills f e at ur e d i n t his c h a pt er
ar e cl os e d drills. As a n at hl et e pr o gr ess es, o pe n C O D s pee d drills (als o
c all e d q uic k ness drills) s h o ul d b e i n c or p or at e d i nt o t h e tr ai ni n g pr o-
gr a m. D uri n g a n o p e n drill, at hl et es m ust r e a ct t o a vis u al or a u dit or y
c u e si g n ali n g i n w hi c h dir e cti o n t h e y s h o ul d s pri nt. O p e n drills ar e
dis c uss e d i n gr e at er d et ail i n c h a pt er 7.
f f E m p h a si z e q u alit y r at h er t h a n q u a ntit y. T h e i m p ort a n c e of pr o p er
t e c h ni q u e c a n n ot b e o v erst at e d. M a n y ti m es, c o a c h es as k at hl et es t o
e x e c ut e C O D s p e e d drills as f ast as p ossi bl e r e g ar dl ess of h o w t h e
dist a n c e is tr a v el e d. D e v el o pi n g c o or di n at e d m o v e m e nt p att er ns wit h
g o o d t e c h ni q u e pr o vi d es t h e b est f o u n d ati o n f or l o n g-t er m s u c c ess.
T h us, c o a c h es s h o ul d i niti all y all o w at hl et es t o r u n drills at h alf t o
t hr e e- q u art er s p e e d t o e m p h asi z e g o o d b o d y m e c h a ni cs. As t h e at hl et es
d e m o nstr at e pr ofi ci e n c y, t h e s p e e d of t h es e drills s h o ul d b e i n cr e as e d
u ntil t h e y ar e w or ki n g at f ull s p e e d. If t h eir t e c h ni q u e st arts t o br e a k
d o w n, t h e y s h o ul d sl o w d o w n!
Ta bl e 6. 1 pr o vi d es a list of t h e s p e e d a n d a gilit y drills i n cl u d e d i n t his
c h a pt er.
T a bl e 6. 1 S p e e d a n d A gilit y Drills
LI N E D RI L L S
F or w ar d a n d b a c k w ar d li n e h o ps 106
L at er al li n e h o ps 106
S cis s or s 106
F or w ar d a n d b a c k w ar d li n e h o ps (tr a v eli n g l at er all y) 106
L at er al li n e h o ps (tr a v eli n g f or w ar d a n d b a c k w ar d) 107
Tr a v eli n g s cis s or s 107
1 8 0- d e gr e e tr a v eli n g li n e h o ps 107
L A D D E R D RI L L S
O n e i n t h e h ol e 11 0
T w o i n t h e h ol e 11 0
L at er al t w o i n t h e h ol e 111
S ki p 111
C h a- c h a 111
I c k e y s h uffl e 112
L a d d er c ari o c a 112
Cr os s o v er (i n a n d t w o st e ps o ut) 113
H o ps c ot c h 113
Ali s h uffl e 114
L at er al o n e i n t h e h ol e 114
T w o i n, t w o o ut (tr a v eli n g l at er all y) 114
Sl al o ms 115
C h err y pi c k er s 115
1 8 0s 11 6
D O T D RI L L S
F or w ar d a n d b a c k 11 8
Di a g o n al j u m ps 11 8
V drill 11 8
M drill 11 8
Fi g ur e ei g ht 11 8
H o ps c ot c h 11 8
T W O- C O N E D RI L L S
F or w ar d r u n 11 9
B a c k p e d al 11 9
L at er al s h uffl e 11 9
T w o- c o n e c ari o c a 120
104
T W O- C O N E D RI L L S
1 8 0- d e gr e e drill 120
Fi g ur e- ei g ht s h uffl e 120
Fi g ur e- ei g ht r u n 121
T H R E E- C O N E D RI L L S
9 0- d e gr e e r o u n d 12 2
9 0- d e gr e e c ut 12 3
L drill 124
T drill 124
F O U R- C O N E D RI L L S
S q u ar e r u n 125
F o ur c or n er s drill 125
B e ar cr a wl a n d b a c k p e d al drill 126
X drill 126
Z drill 127
FI V E- C O N E D RI L L S
M drill 127
St ar drill 128
St ar drill wit h b e ar cr a wl 128
B utt erfl y drill 128
H o ur gl as s drill 129
Att a c k a n d r etr e at drill 129
D RI L L S WI T H SI X O R M O R E C O N E S
Pr o- a gilit y r a c e 13 0
S drill 131
S n a k e drill 131
LI N E D RI L L S
C o a c h es a n d at hl et es c o m m o nl y us e li n e drills t o i m pr o v e f o ot w or k, s p e e d,
a n d c o or di n ati o n. Li n e drills ar e e x c ell e nt f or t h e b e gi n n er b e c a us e t h e y ar e
r el ati v el y si m pl e a n d r e q uir e li mit e d e q ui p m e nt. I n f a ct, all t h at is n e e d e d
is a b o u n d ar y li n e o n a g y m fl o or or a s p orts fi el d, or a c h al k li n e dr a w n o n
a r esili e nt n o nsli p s urf a c e. T h e y c a n als o b e a dj ust e d f or a g e a n d a bilit y b y
i n cr e asi n g t h e l e n gt h of t h e m o v e m e nt d o w n a li n e or, if it is a ti m e d drill,
t h e l e n gt h of d ur ati o n c a n b e a dj ust e d. T h e f oll o wi n g ar e e x a m pl es of li n e
drills a n d t h eir v ari ati o ns.
F or w ar d a n d B a c k w ar d Li n e H o p s
T h e at hl et e st a n ds p ar all el t o t h e li n e a n d t h e n h o ps b a c k 2
a n d f ort h o v er it wit h t h e f e et t o g et h er f or a s p e cifi e d
ti m e p eri o d or n u m b er of r e p etiti o ns. Aft er t h e at hl et e
l a n ds f or e a c h h o p, h e or s h e s h o ul d i m m e di at el y p us h
off a g ai n a n d h o p t o t h e ot h er si d e of t h e li n e, wit h o ut 1
a n y e xtr a h o ps or b o u n c es.
Si n gl e- L e g V ari ati o n
H o p pi n g b a c k a n d f ort h o v er t h e li n e c a n als o b e p er -
f or m e d o n o n e l e g. T h e at hl et e s h o ul d c o m pl et e t h e drill E 7 3 5 4/ N C S A/ T F 0 6. 0 1/ 6 0 9 6 7 0/ m h- R 1
for a s p e cifi e d ti m e p eri o d or n u m b er of r e p etiti o ns. T h e
drill s h o ul d b e p erf or m e d e q u all y o n e a c h l e g t o e ns ur e
b al a n c e d tr ai ni n g.
L at er al Li n e H o p s
T h e at hl et e st a n ds p er p e n di c ul ar t o t h e li n e a n d t h e n
h o ps si d e t o si d e o v er it f or a s p e cifi e d ti m e p eri o d or
n u m b er of r e p etiti o ns.
2 1
H o p pi n g si d e t o si d e o v er t h e li n e c a n als o b e p erf or m e d
o n o n e l e g. T h e at hl et e s h o ul d c o m pl et e t h e drill f or
a s p e cifi e d ti m e p eri o d or n u m b er of r e p etiti o ns. T his
drill s h o ul d b e p erf or m e d e q u all y o n e a c h l e g t o e ns ur e
E 7 3 5 4/ N C S A/ T F 0 6. 0 2/ 6 0 9 6 7 1/ m h- R 1
S ci s s or s
T h e at hl et e st a n ds p ar all el t o t h e li n e a n d t h e n st e ps 2 1
a cr oss wit h t h e ri g ht f o ot, str a d dli n g t h e li n e wit h t h e l eft
f o ot b e hi n d it. N e xt, t h e at hl et e s hift s t h e f e et r a pi dl y,
m o vi n g e a c h f o ot t o t h e o p p osit e si d e of t h e li n e, a n d
c o nti n u es t h e drill b y c h a n gi n g t h e p ositi o n of t h e f e et 1 2
wit h a s ciss or-li k e m oti o n.
F or w ar d a n d B a c k w ar d Li n e H o p s ( TrE 7 a3 5v4/ eli n g L at er all y)

N C S A/ T F 0 6. 0 3/ 6 0 9 6 7 2/ m h- R 1
T h e at hl et e st a n ds wit h s h o ul d ers p ar all el t o t h e 2 4

li n e a n d t h e n h o ps f or w ar d a n d b a c k w ar d o v er it
wit h f e et t o g et h er. At t h e s a m e ti m e, h e or s h e
m o v es l at er all y d o w n t h e li n e f or a s p e cifi e d ti m e
1 3
p eri o d or a pr e d et er mi n e d dist a n c e. T h e at hl et e
s h o ul d tr a v el t o b ot h t h e ri g ht a n d l eft si d es t o
e ns ur e b al a n c e d tr ai ni n g.
E 7 3 5 4/ N C S A/ T F 0 6. 0 4/ 6 0 9 6 7 3/ m h- R 1
L at er al Li n e H o p s ( Tr a v eli n g F or w ar d a n d B a c k w ar d)
T h e at hl et e st a n ds wit h s h o ul d ers p er p e n di c ul ar t o 4
t h e li n e a n d t h e n h o ps si d e t o si d e o v er it wit h t h e
f e et t o g et h er. H e or s h e m o v es f or w ar d d o w n t h e
li n e, h o p pi n g fr o m si d e t o si d e, u ntil r e a c hi n g t h e 3
e n d, a n d t h e n r et ur ns t o t h e st arti n g p ositi o n b y
h o p pi n g b a c k w ar d fr o m si d e t o si d e. T his is d o n e
2
f or a s p e cifi e d ti m e p eri o d or a pr e d et er mi n e d dis-
t a n c e. T h e at hl et e s h o ul d k e e p b ot h f e et t o g et h er
for t h e d ur ati o n of t h e drill. 1
H o p pi n g si d e t o si d e o v er t h e li n e c a n als o b e p er -
f or m e d o n o n e l e g. T h e at hl et e s h o ul d c o m pl et e
th e drill f or a s p e cifi e d ti m e p eri o d or n u m b er of
r e p etiti o ns. T h e drill s h o ul d b e p erf or m e d e q u all y E 7 3 5 4/ N C S A/ T F 0 6. 0 5/ 6 0 9 6 7 4/ m h- R 1
o n e a c h l e g t o e ns ur e b al a n c e d tr ai ni n g.
Tr a v eli n g S ci s s or s
T h e at hl et e st a n d s wit h s h o ul d er s p ar all el t o 1 2 3 4
t h e li n e a n d t h e n st e ps a cr oss t h e li n e t o str a d-
dl e it wit h o n e f o ot i n fr o nt of t h e li n e a n d t h e
o t h er b e hi n d it. H e or s h e r a pi dl y alt er n at es t h e
p ositi o n of t h e f e et, m o vi n g t h e m f or w ar d a n d 1 2 3 4
b a c k w ar d i n a s ciss or-li k e m oti o n w hil e m o vi n g
l at er all y d o w n t h e li n e f or a s p e cifi e d ti m e p eri o d
or a pr e d et er mi n e d dist a n c e. T his drill s h o ul d b e
p erf or m e d t o b ot h t h e ri g ht a n d t h e l eft si d e t o
e ns ur e b al a n c e d tr ai ni n g. E 7 3 5 4/ N C S A/ T F 0 6. 0 6/ 6 0 9 6 7 5/ m h- R 1
1 8 0 -D e gr e e Tr a v eli n g Li n e H o p s
T h e at hl et e st a n ds o n t h e li n e wit h s h o ul d ers a n d hi ps p ar all el t o it. N e xt, h e or s h e
h o ps t o t h e si d e w hil e r ot ati n g t h e b o d y 1 8 0 d e gr e es i n t h e air, l a n di n g o n t h e li n e
f a ci n g i n t h e o p p osit e dir e cti o n. T h e at hl et e c o nti n u es h o p pi n g a n d tr a v eli n g l at er all y
d o w n t h e li n e f or a s p e cifi e d ti m e p eri o d or a pr e d et er mi n e d dist a n c e. B ot h f e et m ust
l a n d o n t h e li n e f or e a c h h o p.
1 2 3 4
T his drill c a n als o b e p erf or m e d o n o n e l e g. A s wit h t h e t w o-f o ot e d v ersi o n, t h e at hl et e
E 7 3 5 4/ N C S A/ T F 0 6. 0 7/ 6 0 9 6 7 6/ m h- R 1
h o ps d o w n t h e li n e, r ot ati n g t h e b o d y 1 8 0 d e gr e es wit h e a c h h o p. T h e f o ot m ust l a n d
o n t h e li n e wit h e a c h h o p. T h e at hl et e p erf or ms t h e drill f or a s p e cifi e d ti m e p eri o d or
a pr e d et er mi n e d dist a n c e. T his drill s h o ul d b e e x e c ut e d e q u all y o n e a c h l e g t o e ns ur e
U si n g Alt er n ati v e P at t er n s
Usi n g alt er n ati v e p att er ns c a n i n cr e as e t h e c o m pl e xit y of t h es e b asi c li n e drills
a n d r e d u c e t h e ris k of b or e d o m. T h e b asi c str u ct ur e of e a c h of t h e drills is
u n c h a n g e d, b ut i nst e a d of usi n g a str ai g ht li n e, at hl et es c a n p erf or m t h e drill
ar o u n d ot h er s h a p es t o a d d c h all e n g e a n d v ari et y. P ossi bl e o pti o ns i n cl u d e a
zi g z a g li n e, a r e ct a n gl e, a n o v al, a tri a n gl e, or a d o u bl e li n e (fi g ur e 6. 3).
A d di n g a li n e (fi g ur e 6. 3 e) c a n i n cr e as e t h e i nt e nsit y a n d m et a b oli c d e m a n d
of e a c h drill. F or e x a m pl e, i n t h e f or w ar d a n d b a c k w ar d li n e h o ps, at hl et es
c a n h o p wit h b ot h f e et o v er t h e first li n e, t h e n o v er t h e s e c o n d li n e. Wit h o ut
p a usi n g, t h e y c a n i m m e di at el y j u m p b a c k w ar d o v er t h e s e c o n d li n e a n d t h e n
t h e first. C o a c h es s h o ul d pl a c e t h e li n es a p pr o xi m at el y 1 2 t o 1 8 i n c h es ( 3 0- 4 6
c m) a p art. If a n at hl et e c a n n ot m ai nt ai n b al a n c e, st a bilit y, a n d b o d y p ositi o n,
c o a c h es s h o ul d s h ort e n t h e dist a n c e b et w e e n t h e li n es a n d t h e n i n cr e as e t h e
dist a n c e a g ai n w h e n t h e at hl et e is a bl e t o m a n a g e a gr e at er w or kl o a d.
a. Zi g z a g li n e
b. R e ct a n gl e c. O v al
d. Tri a n gl e e. D o u bl e li n e
Fi g ur e 6. 3 A lt er n ati v e li n e p att er ns.

E 7 3 5 4/ N C S A/ F 0 6. 0 3/ 6 0 9 6 7 7/ m h- R 1
A d di n g A u dit or y or Vi s u al Sti m uli

C o a c h es c a n a d d e xt er n al sti m uli t o a n y of t h es e drills t o cr e at e a r e a cti o n ar y
c o m p o n e nt. F or e x a m pl e, a p art n er or c o a c h c a n c all o ut r a n d o m dir e cti o n al
c u es (e. g., “ C h a n g e dir e cti o n!” or “ St o p!”) d uri n g t h e li n e drills, a n d t h e at h -
l et e m ust r es p o n d q ui c kl y a n d eff e cti v el y. M or e o v er, c o a c h es c a n i ntr o d u c e
vis u al sti m uli f or gr e at er s p ort s p e cifi cit y. A n e x a m pl e is p eri o di c all y t ossi n g
a b all t o a n at hl et e d uri n g a drill. T o c h all e n g e c o g niti v e a n d d e cisi o n- m a k -
i n g s kills, c o a c h es c a n pr e arr a n g e s e v er al c o n es a n d r e q uir e at hl et es t o st o p
w h at t h e y ar e d oi n g a n d i m m e di at el y s pri nt t o a c o n e w h e n pr o m pt e d b y a
vis u al or v er b al c u e.
L A D D E R D RI L L S
L a d d er drills c a n b e a n e x c ell e nt t o ol f or t e a c hi n g b e gi n n ers b asi c b o d y
c o ntr ol a n d a w ar e n ess, d e v el o pi n g r h yt h m a n d t e m p o, a n d l e ar ni n g b asi c
b o d y m e c h a ni cs w h e n pr o d u ci n g a n d r e d u ci n g f or c e. T h es e drills m a y als o
h a v e v al u e f or t h e r e h a bilit ati o n of at hl et es a n d c a n b e us e d as a f u n cti o n al
r et ur n-t o- pl a y t o ol aft er i nj ur y ( 3).
M ost s p e e d a n d a gilit y l a d d ers ar e m a d e of pl asti c r u n gs t h at ar e att a c h e d
t o n yl o n str a ps t o f or m b o x es. Ty pi c all y, t h e r u n gs ar e s et a p pr o xi m at el y 1 2 t o
1 8 i n c h es ( 3 0- 4 6 c m) a p art; h o w e v er, t h e b o x si z e c a n b e a dj ust e d b y sli di n g
t h e r u n gs u p or d o w n t h e n yl o n str a ps. C o a c h es m a y wis h t o alt er t h e si z e of
e a c h b o x p eri o di c all y s o t h at a n at hl et e is f or c e d t o a dj ust stri d e l e n gt h. T h es e
a dj ust m e nts i n f o ot pl a c e m e nt ar e a n al o g o us t o w h at h a p p e ns i n c o m p etiti o n.
W h e n p erf or mi n g t h es e drills, t h e at hl et e s h o ul d pr o gr ess fr o m drills
t h at ar e si m pl e t o t h os e t h at ar e m or e c o m pl e x. I niti all y t h e at hl et e s h o ul d
f o c us o n p erf or mi n g e a c h drill as q ui c kl y as p ossi bl e wit h g o o d b o d y c o ntr ol
a n d t e c h ni q u e. At hl et es w h o ar e u n a bl e t o m ai nt ai n pr o p er f or m s h o ul d b e
e n c o ur a g e d t o e x e c ut e t h e m o v e m e nt at a sl o w er s p e e d.
O n e i n t h e H ol e
T h e at hl et e st a n ds at t h e e n d of t h e l a d d er wit h s h o ul d ers a n d hi ps
5
p ar all el t o t h e r u n gs a n d t h e n st e ps i nt o t h e first b o x of t h e l a d d er
wit h o n e f o ot. N e xt, t h e at hl et e st e ps i nt o t h e f oll o wi n g b o x wit h t h e
o p p osit e f o ot a n d r e p e at s t h e pr o c ess d o w n t h e l a d d er. T h e at hl et e
r e p e at s t his drill, t his ti m e l e a di n g wit h t h e o p p osit e f o ot.
4
T w o i n t h e H ol e E 7 3 5 4/ N C S A/ T F 0 6. 0 8/ 6 0 9 6 7 8/ m h- R 1
T h e at hl et e st a n ds at t h e e n d of t h e l a d d er wit h t h e s h o ul d ers a n d
9 8
hi ps p ar all el t o t h e r u n gs. T h e at hl et e st e ps i nt o t h e first b o x wit h
o n e f o ot a n d t h e n st e ps i nt o t h e s a m e b o x wit h t h e ot h er f o ot. T his
p att er n is c o nti n u e d t hr o u g h t h e l a d d er. T h e at hl et e s h o ul d alt er n at e
t h e l e a d f o ot o n s u bs e q u e nt tri als.
7 6
5 4
3 2
E 7 3 5 4/ N C S A/ T F 0 6. 0 9/ 6 0 9 6 7 9/ m h- R 1
L at er al T w o i n t h e H ol e
T h e at hl et e st a n ds si d e w a ys at t h e e n d of t h e l a d d er s o t h at t h e hi ps a n d s h o ul d ers ar e
p er p e n di c ul ar t o t h e r u n gs. Wit h t h e f o ot cl os est t o t h e l a d d er, t h e at hl et e st e ps i nt o
t h e first b o x a n d t h e n st e ps t h e ot h er f o ot i nt o t h e s a m e b o x, pl a ci n g it n e xt t o t h e
l e a d f o ot. T h e at hl et e s h o ul d n ot cr oss t h e l e gs; i nst e a d, h e or s h e c o nti n u es b y m o vi n g
l at er all y d o w n t h e l a d d er, st e p pi n g first wit h t h e l e a d f o ot a n d t h e n m o vi n g t h e ot h er
f o ot i nt o t h e s a m e b o x. T h e at hl et e r e p e at s t his drill, l e a di n g wit h t h e o p p osit e f o ot.
1 3 2 5 4 7 6
S ki p
S ki ps c a n b e us e d t o i n cr e as e t h e c o m pl e xit y of o n e i n t h e h ol e, t w o i n t h e h ol e, a n d
E 7 3 5 4/ N C S A/ T F 0 6. 1 0/ 6 0 9 6 8 0/ m h- R 1
l at er al t w o i n t h e h ol e l a d d er drills. T o p erf or m t his v ari ati o n, t h e at hl et e st e ps i nt o
e a c h b o x usi n g a s ki p-st e p, or st e p- h o p, p att er n. T h e s ki p p att er n r e q uir es t h e at hl et e
t o t a k e off a n d l a n d wit h t h e s a m e l e g. I n c o ntr ast, r e g ul ar p att er ns r e q uir e at hl et es t o
alt er n at e l e gs b et w e e n t a k e off a n d l a n di n g. B ef or e d oi n g a s ki p p att er n i n t h e l a d d er,
c o a c h es s h o ul d m a k e s ur e t h e at hl et e c a n s ki p 1 0 t o 1 5 y ar ds ( 9. 1- 1 3. 7 m).
C h a- c h a
T h e at hl et e st a n ds t o t h e si d e of t h e first b o x
wit h s h o ul d ers a n d hi ps p er p e n di c ul ar t o o n e 16 14 15 12 13
si d e of t h e l a d d er. Wit h t h e l e g cl os est t o t h e
l a d d er, t h e at hl et e st e ps l at er all y i nt o t h e f ar
h alf of t h e first b o x a n d t h e n st e ps t h e ot h er
f o ot i nt o t h e s a m e b o x. Wit h t h e first l e g, t h e 8 7 10 9 11
at hl et e t h e n st e ps t o t h e o ut si d e of t h e l a d d er
( o n t h e o p p osit e si d e of t h e st arti n g p oi nt) a n d
f oll o ws wit h t h e tr aili n g f o ot. T h e at hl et e t a k es
a n ot h er st e p t o t h e si d e wit h t h e first l e g a n d
t h e n st e ps di a g o n all y i nt o t h e f ar h alf of t h e 6 4 5 2 3
s e c o n d b o x, l e a di n g wit h w h at w as pr e vi o usl y
t h e tr aili n g f o ot. N o w, h e or s h e st e ps i nt o t h e 1
s e c o n d b o x wit h t h e tr aili n g l e g (f or m erl y t h e
l e a di n g l e g). T h e at hl et e c o nti n u es t his p att er n
t o t h e e n d of t h e l a d d er, st e p pi n g i nt o a n d o ut
of t h e b o x es a n d s wit c hi n g t h e l e a di n g l e g all
E 7 3 5 4/ N C S A/ T F 0 6. 1 1/ 6 0 9 6 8 1/ m h- R 1
t h e w a y t hr o u g h.
I c k e y S h uffl e
T h e at hl et e st a n ds t o t h e si d e of t h e first b o x wit h hi ps a n d s h o ul d ers p er p e n di c ul ar t o
t h e si d es of t h e l a d d er. Wit h t h e f o ot cl os est t o t h e l a d d er, t h e at hl et e st e ps l at er all y
i nt o t h e f ar h alf of t h e first b o x a n d t h e n i m m e di at el y st e ps t h e ot h er f o ot i nt o t h e
b o x. N e xt, t h e at hl et e st e ps o ut si d e t h e b o x o n t h e ot h er si d e wit h t h e l e a d f o ot a n d
t h e n st e ps wit h t h e ot h er f o ot i nt o t h e n e xt b o x. T his st e p is i m m e di at el y f oll o w e d b y
t h e o ut si d e f o ot. T h e at hl et e p erf or ms t h e s a m e p att er n of st e p pi n g o ut o n t h e ot h er
si d e of t h e l a d d er, c o nti n ui n g t his p att er n d o w n t h e l a d d er, alt er n ati n g l e gs a n d si d es
of t h e l a d d er. T o f urt h er c h all e n g e ki n est h eti c a w ar e n ess a n d m o v e m e nt pr ofi ci e n c y,
t h e at hl et e c a n p erf or m t his drill m o vi n g b a c k w ar d.
10 8 9
6 5 7
4 2 3
E 7 3 5 4/ N C S A/ T F 0 6. 1 2/ 6 0 9 6 8 2/ m h- R 1
L a d d er C ari o c a
T h e at hl et e st a n ds at t h e e n d of t h e l a d d er wit h hi ps a n d s h o ul d ers p er p e n di c ul ar t o t h e
r u n gs, a n d wit h t h e f o ot f art h est fr o m t h e l a d d er st e ps l at er all y i nt o b o x 1 b y cr ossi n g
t h e o ut si d e f o ot i n fr o nt of t h e ot h er l e g. T h e at hl et e st e ps i nt o b o x 2 b y m o vi n g t h e
tr aili n g l e g b e hi n d a n d b e y o n d t h e ori gi n al l e a d l e g. N e xt, h e or s h e st e ps i nt o b o x 3
wit h t h e ori gi n al l e a di n g l e g, cr ossi n g it b e hi n d t h e f o ot i n b o x 2. T h e at hl et e st e ps i nt o
b o x 4 b y m o vi n g t h e f o ot fr o m b o x 2 i n fr o nt of t h e ot h er l e g a n d t o t h e si d e, a n d t h e n
c o nti n u es m o vi n g l at er all y, alt er n ati n g t h e fr o nt a n d b a c k m o v e m e nt of t h e tr aili n g l e g.
T h e at hl et e t h e n r e p e at s t h e drill, l e a di n g wit h t h e o p p osit e f o ot.
2 6
1 3 5
4
E 7 3 5 4/ N C S A/ T F 0 6. 1 3/ 6 0 9 6 8 3/ m h- R 1
Cr o s s o v er (I n a n d T w o St e p s O ut)
T h e at hl et e st a n ds t o t h e si d e of b o x 1 wit h t h e hi ps 12 13
a n d s h o ul d ers p er p e n di c ul ar t o t h e si d es of t h e l a d d er 11
a n d t h e n cr oss es t h e o ut er l e g i n fr o nt of t h e ot h er t o
st e p i nt o t h e c e nt er of b o x 1. T h e at hl et e t h e n m o v es
t h e ot h er l e g b e hi n d t h e l e a d l e g, a cr oss t h e l a d d er, 10 9
a n d o ut si d e t h e first b o x. T his m o v e m e nt is f oll o w e d
8
q ui c kl y b y t h e first l e g. N e xt, t h e at hl et e cr oss es t h e
o ut si d e l e g o v er t o st e p i nt o t h e c e nt er of b o x 2. T his
p att er n is r e p e at e d d o w n t h e l a d d er. T h e at hl et e
s h o ul d t a k e t w o st e ps t o t h e o ut si d e of e a c h b o x a n d 6 7
s h o ul d d o a cr oss o v er st e p i nt o t h e c e nt er of e a c h o n e. 5
4 3
2
1
E 7 3 5 4/ N C S A/ T F 0 6. 1 4/ 6 0 9 6 8 4/ m h- R 1
H o p s c ot c h
T h e at hl et e st a n ds wit h t h e f e et str a d dli n g t h e first b o x
7 8 7
of t h e l a d d er. T h e l eft f o ot is o n t h e l eft si d e a n d t h e
ri g ht f o ot is o n t h e ri g ht si d e. T h e hi ps a n d s h o ul d ers
s h o ul d b e p ar all el t o t h e r u n gs. T h e at hl et e q ui c kl y
h o ps i nt o b o x 1, l a n di n g o n o n e f o ot. Aft er l a n di n g, h e
or s h e i m m e di at el y h o ps f or w ar d, l a n di n g s o t h at t h e 5 6 5
f e et str a d dl e b o x 2. T h e n, t h e at hl et e q ui c kl y h o ps i nt o
b o x 2, l a n di n g o n t h e ot h er f o ot. T h e at hl et e c o nti n u es
t his p att er n d o w n t h e l a d d er, h o p pi n g wit h b ot h f e et
o ut si d e t h e l a d d er a n d alt er n ati n g t h e l a n di n g f o ot
i nsi d e t h e b o x es. 3 4 3
1 2 1
E 7 3 5 4/ N C S A/ T F 0 6. 1 5/ 6 0 9 6 8 5/ m h- R 1
Ali S h uffl e
T h e at hl et e st a n ds t o o n e si d e of b o x 1, w hi c h is f or m e d b y t h e first a n d s e c o n d r u n gs
of t h e l a d d er. T h e hi ps a n d s h o ul d ers s h o ul d b e p er p e n di c ul ar t o t h e r u n gs. T h e at h -
l et e h o ps, m o vi n g t h e f o ot cl os est t o t h e e n d of t h e l a d d er i nt o b o x 1 a n d t h e ot h er
fo ot t o t h e si d e. Usi n g a s ciss or-li k e m oti o n, h e or s h e h o ps a g ai n, st e p pi n g t h e f o ot
b e hi n d t h e l a d d er i nt o b o x 2
2 3 4 5
a n d m o vi n g t h e ori gi n al l e a d
f o ot b e hi n d b o x 2. T h e at hl et e
c o nti n u es, s wit c hi n g f e et a n d
tr a v eli n g l at er all y d o w n t h e
l a d d er. T hi s drill s h o ul d b e 1 2 3 4 5
c o m pl et e d i n b ot h dir e cti o ns
( alt er n ati n g t h e l e a d l e g) t o
e ns ur e b al a n c e d tr ai ni n g.
E 7 3 5 4/ N C S A/ T F 0 6. 1 6/ 6 0 9 6 8 6/ m h- R 1
L at er al O n e i n t h e H ol e
T h e at hl et e st a n ds t o o n e si d e of b o x 1 b et w e e n t h e first a n d s e c o n d r u n gs of t h e l a d d er.
T h e hi ps a n d s h o ul d ers s h o ul d b e p er p e n di c ul ar t o t h e r u n gs. T h e at hl et e t o u c h es t h e
f o ot cl os est t o t h e s e c o n d r u n g i n a n d o ut of t h e c e nt er of b o x 1 a n d t h e n s h uffl es l at er-
all y t o t h e o ut si d e of b o x 2, l e a di n g wit h t h e s a m e f o ot. T h e at hl et e a g ai n t a ps t h e l e a d
fo ot i n a n d o ut of b o x 2 a n d
c o nti n u es t o s h uffl e l at er all y 2 5 8 11
d o w n t h e l a d d er, t o u c hi n g t h e
l e a d f o ot i nt o e a c h b o x. H e or
s h e r e p e at s t his drill f a ci n g i n
t h e o p p osit e dir e cti o n, l e a d- 1 4 3 7 6 10 9
i n g wit h t h e ot h er f o ot a n d
pl a ci n g it i n e a c h b o x.
E 7 3 5 4/ N C S A/ T F 0 6. 1 7/ 6 0 9 6 8 7/ m h- R 1
T w o I n, T w o O ut ( Tr a v eli n g L at er all y)
T h e at hl et e st a n ds t o t h e si d e of t h e first b o x wit h t h e hi ps a n d s h o ul d ers p er p e n di c ul ar
t o t h e r u n g a n d st e ps i nt o t h e c e nt er of b o x 1 wit h t h e f o ot cl os est t o t h e s e c o n d r u n g.
T h e ot h er f o ot f oll o ws i m m e di at el y. A s t h e s e c o n d f o ot e nt ers t h e b o x, t h e at hl et e st e ps
t h e first f o ot b a c k o ut di a g o-
n all y t o f a c e b o x 2. T h e ot h er 3 2 7 6 11 1 0 15 14
fo ot f oll o ws i m m e di at el y. T h e
at hl et e s h uffl e s d o w n t h e
l a d d er l at er all y, pl a ci n g b ot h
f e et i n t ur n i n e a c h b o x of t h e
1 5 4 9 8 13 12
l a d d er. T his drill is r e p e at e d i n
t h e o p p osit e dir e cti o n, wit h
t h e l e a d l e gs s wit c h e d.
E 7 3 5 4/ N C S A/ T F 0 6. 1 8/ 6 0 9 6 8 8/ m h- R 1
Sl al o m s
T h e at hl et e st a n ds t o t h e si d e of t h e first b o x wit h 9
t h e hi ps a n d s h o ul d ers p ar all el t o t h e r u n gs, h o ps 8
wit h b ot h f e et i nt o t h e c e nt er of b o x 1, a n d t h e n
i m m e di at el y h o ps wit h b ot h f e et o ut of t h e b o x t o 7
t h e ot h er si d e. N e xt, t h e at hl et e h o ps di a g o n all y wit h
b ot h f e et i nt o t h e c e nt er of b o x 2 a n d t h e n i m m e di -
at el y h o ps o ut di a g o n all y wit h b ot h f e et o n t h e ot h er 6
si d e, l a n di n g at t h e t o p of t h e b o x. T his zi g z a g p att er n
5
is c o nti n u e d d o w n t h e l a d d er. T his drill m a y als o b e
p erf or m e d l at er all y or b a c k w ar d.
4
1 2 3
E 7 3 5 4/ N C S A/ T F 0 6. 1 9/ 6 0 9 6 8 9/ m h- R 1
C h err y Pi c k er s
T h e at hl et e st a n ds at t h e e n d of t h e l a d d er wit h hi ps
a n d s h o ul d ers p ar all el t o t h e r u n gs a n d t h e n h o ps 5 5
f or w ar d a n d l a n ds wit h o n e f o ot o ut si d e b o x 1 a n d
t h e ot h er f o ot i n t h e c e nt er of it. T h e at hl et e b e n ds
f or w ar d, r e a c h es d o w n wit h t h e h a n d o p p osit e t h e
f o ot i n t h e b o x, a n d t o u c h es t h e gr o u n d dir e ctl y i n 4 4
fr o nt of t h e f o ot i n t h e b o x. T h e at hl et e t h e n h o ps
i nt o b o x 2, s wit c hi n g t h e l e g p ositi o n s o t h at t h e
o ut si d e l e g g o es t o t h e c e nt er of t h e b o x a n d t h e
i nsi d e l e g l a n ds o ut si d e it. H e or s h e b e n ds d o w n
3 3
a n d a g ai n t o u c h es t h e gr o u n d i n fr o nt of t h e l e g i n
t h e b o x wit h t h e o p p osit e ar m. T h e drill is c o nti n u e d
d o w n t h e l a d d er, alt er n ati n g f o ot a n d h a n d p ositi o ns.
T his drill c a n als o b e p erf or m e d m o vi n g b a c k w ar d.
2 2
E 7 3 5 4/ N C S A/ T F 0 6. 2 0/ 6 0 9 6 9 0/ m h- R 1
1 8 0s
T h e at hl et e st a n ds wit h t h e f e et str a d dli n g t h e first r u n g of t h e l a d d er. T h e hi ps a n d
s h o ul d ers s h o ul d b e p er p e n di c ul ar t o t h e r u n gs. T h e at hl et e j u m ps t o t h e si d e, r ot ati n g
1 8 0 d e gr e es, a n d l a n ds str a d dli n g t h e n e xt r u n g. T his p att er n is c o nti n u e d d o w n t h e
l a d d er.
1 1 2 2 3 3 4 4 5 5
D O T D RI L L S E 7 3 5 4/ N C S A/ T F 0 6. 2 1/ 6 0 9 6 9 1/ m h- R 1
D ot drills ar e c o m m o nl y us e d b y at hl et es t o h el p i m pr o v e f o ot s p e e d, ki n -
est h eti c a w ar e n ess, a n d r e a cti v e str e n gt h. T h es e drills i n v ol v e t hr e e p h as es:
l a n di n g, a m orti z ati o n ( gr o u n d c o nt a ct), a n d t a k e off. It is i m p ort a nt t o u n d er-
st a n d t h es e t hr e e p h as es i n or d er t o m a xi mi z e t h e eff e cti v e n ess of t h es e t y p es
of drills.
T h e l a n di ng p h ase st arts as s o o n as t h e m us cl es st art t o e x p eri e n c e a n
e c c e ntri c m o v e m e nt. T his r a pi d e c c e ntri c str et c h of t h e m us cl e a cti v at es t h e
stretc h-s h orte ni ng c ycle ( S S C) ( 4). T h e S S C e m pl o ys t h e e n er g y-st or a g e c a p a-
biliti es of t h e s eri al el asti c c o m p o n e nts of t h e m us cl e tiss u e a n d sti m ul at es
t h e str et c h r efl e x t o f a cilit at e a m a xi m al i n cr e as e i n m us cl e r e cr uit m e nt
o v er a mi ni m al a m o u nt of ti m e ( 4). T h e a m orti z ati o n p h ase is t h e ti m e o n
t h e gr o u n d a n d r e pr es e nts t h e a m o u nt of ti m e fr o m l a n di n g t o t a k e off ( 4). If
t h e a m orti z ati o n p h as e is t o o l o n g, t h e e n er g y g ai n e d t hr o u g h t h e e c c e ntri c
a cti o n will dissi p at e as h e at, a n d at hl et es l os e t h e b e n efit of usi n g st or e d el asti c
e n er g y t o h el p f or c ef ull y pr o p el t h e b o d y. T h e t a ke off p h ase c o m pris es t h e
c o nce ntric acti o n (s h ort e ni n g of t h e m us cl e fi b ers) a n d t h e us e of t h e S S C t h at
f oll o ws a m orti z ati o n ( 4). D uri n g t his p h as e, t h e st or e d el asti c e n er g y wit hi n
t h e m us cl es c a n b e us e d t o i n cr e as e j u m p h ei g ht, s p e e d of m o v e m e nt, a n d
dist a n c e tr a v el e d.
D ot drills ar e r ef err e d t o as m ulti pl e-r es p o ns e drills b e c a us e t h e y i n v ol v e
eit h er si n gl e- or d o u bl e-l e g m o v e m e nts r e p e at e dl y p erf or m e d. T h es e drills
oft e n i n cl u d e a c h a n g e of dir e cti o n or b o d y ori e nt ati o n. Wit hi n t his drill
c at e g or y, t h er e ar e v ar yi n g l e v els of i nt e nsit y.
f f Begi n ner si ngle-res p o nse drills i n v ol v e m o vi n g f or w ar d a n d b a c k w ar d,
or si d e t o si d e o n b ot h l e gs. U p o n l a n di n g, t h e at hl et e s h o ul d p a us e t o
s h o w t h at g o o d b o d y c o ntr ol c a n b e a c hi e v e d a n d m ai nt ai n e d pri or t o
p erf or mi n g t h e n e xt m o v e m e nt. T h e p ur p os e of t his p a us e b et w e e n
m o v e m e nts is t o est a blis h t h at t h e at hl et e h as b o d y c o ntr ol b ef or e

pr o gr essi n g t o m ultir es p o ns e drills wit h littl e r est b et w e e n r e p etiti o ns.
W hil e t h es e t y p es of drills ar e r el ati v el y e as y t o p erf or m, t h e y s et t h e
st a g e f or t h e m or e diffi c ult pr o gr essi o ns. T h e pri m ar y f o c us of t h es e
drills is t o d e v el o p s p ort-s p e cifi c ki n est h eti c a w ar e n ess a n d t h e a bilit y
t o c h a n g e dir e cti o n q ui c kl y u n d er c o ntr ol.
f f I nter me di ate m ultires p o nse drills i n c or p or at e f or w ar d, b a c k w ar d, a n d
si d e-t o-si d e m o v e m e nt or r ot ati o n p att er ns wit hi n t h e s a m e drill. T h e
o bj e cti v e of t h es e drills is t o p erf or m t h e m as q ui c kl y as p ossi bl e, w hil e
m ai nt ai ni n g t h e pr o p er b o d y p ositi o n. T h e pri m ar y f o c us is t o c h a n g e
dir e cti o n as q ui c kl y as p ossi bl e u n d er c o ntr ol d es pit e t h e f a ct t h at t h e
m o v e m e nt p att er ns a n d s kill l e v els ar e m or e c o m pl e x.
f f A d v a nce d m ultires p o nse drills i n c or p or at e f or w ar d, b a c k w ar d, a n d si d e-
t o-si d e m o v e m e nt or r ot ati o n p att er ns o n a si n gl e l e g. T h es e t y p es of
drills i n cr e as e t h e i nt e nsit y of t h e drill b ei n g p erf or m e d a n d r e q uir e
t h e at hl et e t o h a v e s uffi ci e nt str e n gt h a n d b o d y c o ntr ol t o e x e c ut e t h es e
m o v e m e nts pr o p erl y.
T h e b asi c d ot drill s et u p r e q uir es arr a n gi n g fi v e c o n es ( or d ots) i n a n X
p att er n. Alt er n ati v el y, t h es e m ar k ers c a n b e m a d e b y usi n g c h al k or a p pl yi n g
t a p e t o t h e w or k o ut s urf a c e if i n a tr ai ni n g f a cilit y, or b y usi n g fi el d- m ar ki n g
p ai nt if o ut d o ors o n gr ass or t urf. E a c h d ot s h o ul d b e a p pr o xi m at el y 4 i n c h es
( 1 0 c m) i n di a m et er. T h e d ots t h at m a k e u p t h e p eri m et er s h o ul d b e pl a c e d
3 f e et ( 0. 9 m) a p art a n d n u m b er e d as f oll o ws: t h e c e nt er d ot is 1, t h e t o p l eft
c or n er as t h e at hl et e l o o ks at t h e s q u ar e is 2, t h e ri g ht t o p c or n er is 3, t h e
b ott o m l eft c or n er is 4, a n d t h e b ott o m ri g ht c or n er is 5 (fi g ur e 6. 4).
T h e d ot drills pr o vi d e d i n t his s e cti o n c a n b e us e d t o h el p i m pr o v e a n at h -
l et e’s C O D s kills a n d r e a cti v e a biliti es a n d t h e y ar e pr o gr a m m e d b y n u m b er of
r o u n ds p er p att er n, l e n gt h of ti m e, or t ot al tr ai ni n g v ol u m e (i. e., r e ps × s ets).
2 3
3 f e et
4 5
Fi g ur e 6. 4 D ot drill s et u p.
E 7 3 5 4/ N C S A/ F 0 6. 0 4/ 6 0 9 6 9 2/ m h- R 1
F or w ar d a n d B a c k
T his b asi c f o ot-s p e e d drill f o c us es o n r a pi d f or w ar d a n d b a c k w ar d c h a n g es of dir e cti o n.
T h e p att er n f or t his drill is 4, 2, 4 or 5, 3, 5.
Di a g o n al J u m p s
T h e p ur p os e of t his drill is t o d e v el o p r a pi d C O D s p e e d w hil e m o vi n g f or w ar d, b a c k w ar d,
a n d di a g o n all y. T h e p att er n f or t his drill is 2, 1, 5, 1, 2 a n d 3, 1, 4, 1, 3. B ot h p att er ns
s h o ul d b e p erf or m e d t o e ns ur e b al a n c e d tr ai ni n g.
V Drill
T his is a b asi c f o ot-s p e e d drill t h at f o c us es o n f or w ar d, b a c k w ar d, a n d di a g o n al c h a n g es
of dir e cti o n. T h e p att er n f or t his drill is 1, 2, 1, 3.
M Drill
T h e p ur p os e of t his drill is t o d e v el o p f o ot s p e e d i n f or w ar d, b a c k w ar d, l at er al, a n d
di a g o n al p att er ns. T h e p att er n f or t his drill is 4, 2, 1, 3, 5. T h e at hl et e r e p e at s t his drill i n
r e v ers e, usi n g a 5, 3, 1, 2, 4 p att er n t o c h a n g e t h e dir e cti o n of m o v e m e nt. T h e at hl et e
st art s o n t h e d ot list e d first i n t h e p att er n a n d f a c es t h e s a m e dir e cti o n t hr o u g h o ut t h e
d ur ati o n of e a c h drill p att er n.
Fi g ur e Ei g ht
T h e p ur p os e of t his drill is t o i m pr o v e ki n est h eti c a w ar e n ess a n d C O D s p e e d. T h e p at -
t er n f or t his drill is 2, 3, 1, 4, 5, 1, 2. T h e at hl et e r e p e at s t his drill i n r e v ers e, usi n g a 2,
1 , 5, 4, 1, 3, 2 p att er n t o c h a n g e t h e dir e cti o n of t h e m o v e m e nt. T h e at hl et e st art s at
d ot 2 e a c h ti m e.
H o p s c ot c h
T h e at hl et e st art s wit h o n e f o ot o n d ot 4 a n d t h e ot h er o n d ot 5, f a ci n g d ot s 1, 2, a n d
3. T h e at hl et e j u m ps a n d l a n ds wit h b ot h f e et o n d ot 1 a n d t h e n j u m ps f or w ar d a g ai n
a n d l a n ds wit h s plit f e et o n d ot s 2 a n d 3. T h e at hl et e r e p e at s t his p att er n, h o p pi n g
b a c k w ar d t o r et ur n t o t h e st arti n g p ositi o n.
C O N E D RI L L S
C o n es ar e t y pi c all y us e d as l a n d m ar ks t o s et u p a v ari et y of pr e- pr o gr a m m e d
a gilit y drills. T h e p ur p os e of e a c h of t h e a gilit y drills i n t his s e cti o n is t o
i m pr o v e m o v e m e nt t hr o u g h a s eri es of pr e- pl a n n e d dir e cti o n c h a n g es. C o n e
drills c a n als o b e t ur n e d i nt o s e mi- o p e n drills b y cr e ati n g m o v e m e nt o pti o ns
a n d h a vi n g t h e at hl et e r es p o n d t o a n e xt er n al sti m ul us.
Wit hi n a drill, m o v e m e nt p att er ns c a n als o b e v ari e d w hi c h c h a n g es u p t h e
drill a n d w or k b ei n g d o n e. I n m ost e x a m pl es, u nl ess i n di c at e d, all m o v e m e nt
is a f or w ar d j o g, r u n, or s pri nt wit h C O D. T o c h a n g e t h e drill, a v ari et y of
m o v e m e nts c a n b e us e d: b a c k p e d al, sli d e, s h uffl e, c ari o c a, et c. I n t his s e cti o n,
s e v er al diff er e nt c o n e drills a n d a gilit y p att er ns ar e pr es e nt e d. It s h o ul d b e
n ot e d t h at t h es e ar e m er el y s u g g esti o ns a n d c o a c h es ar e o nl y li mit e d b y t h eir

o w n cr e ati vit y w h e n d e v el o pi n g t h es e t y p es of drills. F urt h er m or e, t h e t ests
f e at ur e d i n c h a pt er 5 of t his t e xt als o m a k e e x c ell e nt a gilit y tr ai ni n g drills.
H o w e v er, t o a v oi d r e d u n d a n c y, t h e y h a v e n ot b e e n f e at ur e d i n t his s e cti o n.
T w o- C o n e Drill s
C o a c h es pl a c e t w o c o n es a p art fr o m o n e a n ot h er at a s et dist a n c e t h at w or ks
b est f or t h eir s p ort or a cti vit y. I n m ost sit u ati o ns, a dist a n c e of 5- 1 0 y ar ds ( 4. 6-
9. 1 m) is a d e q u at e. At hl et es c a n p erf or m n u m er o us drills wit h t his s et u p t o
i m pr o v e b asi c c h a n g es of dir e cti o ns. T h e f oll o wi n g ar e j ust a f e w s u g g esti o ns.
F or w ar d R u n
T h e at hl et e st art s i n fr o nt of c o n e 1. W h e n r e a d y, t h e at hl et e s pri nt s f or w ar d t o c o n e
2. U p o n r e a c hi n g it, t h e at hl et e c o m es t o a c o m pl et e st o p i n t h e at hl eti c p ositi o n, t h e n
i m m e di at el y t ur ns, a c c el er at es i n t h e o p p osit e dir e cti o n a n d s pri nt s p ast c o n e 1.
5 – 1 0 y ar d s
1 2
B a c k p e d al
E 7 3 5 4/ N C S A/ T F 0 6. 2 2/ 6 0 9 6 9 4/ m h- R 1
T h e at hl et e st art s j ust i n fr o nt of c o n e 1, f a ci n g a w a y fr o m t h e c o n es. W h e n r e a d y,

t h e at hl et e b a c k p e d als t o c o n e 2. U p o n r e a c hi n g it, t h e at hl et e i m m e di at el y t ur ns a n d
b a c k p e d als t o c o n e 1. T h e f o c us of t his drill s h o ul d b e o n k e e pi n g t h e hi ps l o w a n d
m ai nt ai ni n g t h e at hl eti c p ositi o n.
5 – 1 0 y ar d s
1 2
E 7 3 5 4/ N C S A/ T F 0 6. 2 3/ 6 0 9 6 9 5/ m h- R 1
L at er al S h uffl e
T h e at hl et e st art s i n a n at hl eti c p ositi o n f a ci n g c o n e 1. W h e n r e a d y, t h e at hl et e s h uf -
fl es 5 y ar ds ( 4. 6 m) t o c o n e 2, k e e pi n g t h e hi ps l o w a n d t h e hi ps, s h o ul d ers, a n d t ors o
p a r all el t o t h e c o n es. U p o n r e a c hi n g c o n e 2, t h e at hl et e i m m e di at el y s h uffl es b a c k t o
c o n e 1. T h e f e et s h o ul d n ot cr oss d uri n g t his drill.
5 – 1 0 y ar d s
1 2
E 7 3 5 4/ N C S A/ T F 0 6. 2 4/ 6 0 9 6 9 6/ m h- R 1
T w o- C o n e C ari o c a
T h e at hl et e st art s i n a n at hl eti c p ositi o n f a ci n g c o n e 1. K e e pi n g t h e hi ps l o w, s h e m o v es
l at er all y b y cr ossi n g t h e tr aili n g l e g i n fr o nt of t h e ot h er l e g (a ), st e p pi n g o ut wit h t h e
l e a d l e g (b ), cr ossi n g b e hi n d wit h t h e tr aili n g l e g (c ), st e p pi n g o ut wit h t h e l e a d l e g,
a n d s o o n. T h e at hl et e s h o ul d k e e p t h e hi ps, s h o ul d ers, a n d t ors o p ar all el t o t h e c o n es.
W h e n t h e at hl et e r e a c h es c o n e 2, s h e s h o ul d r e p e at t h e m o v e m e nt b a c k t o c o n e 1,
usi n g t h e o p p osit e l e g f or t h e cr oss o v er a n d cr oss b e hi n d st e ps.
a b c
1 8 0 -D e gr e e Drill
T h e at hl et e st art s b esi d e c o n e 1, s pri nt s t o c o n e 2, us es s h ort, c h o p p y st e ps t o g o
ar o u n d t h e c o n e, a n d t h e n a c c el er at es b a c k t o c o n e 1. W h e n r o u n di n g t h e c o n e, t h e
at hl et e s h o ul d st a y as cl os e t o it as p ossi bl e. T his is d o n e b y s hifti n g t h e b o d y’s c e nt er
of m ass t o w ar d t h e t ur ni n g si d e. T h e at hl et e s h o ul d r e p e at t h e drill, p erf or mi n g t ur ns
t o b ot h t h e ri g ht a n d t h e l eft.
1 0 y ar d s
1 2
E 7 3 5 4/ N C S A/ T F 0 6. 2 6/ 6 0 9 7 0 0/ m h- R 2
Fi g ur e- Ei g ht S h uffl e
T h e at hl et e st art s f a ci n g c o n e 1 ( a n d r e m ai ns f a ci n g t h e s a m e dir e cti o n t hr o u g h o ut t h e
drill) a n d s h uffl es di a g o n all y t o w ar d, a b o v e, a n d t h e n cl o c k wis e ar o u n d c o n e 2. W h e n
c o n e 2 is i n fr o nt of t h e at hl et e, h e or s h e
3 y ar d s
s h uffl es di a g o n all y t o w ar d, a b o v e, a n d
t h e n c o u nt er cl o c k wis e ar o u n d c o n e 1, cr e-
ati n g a fi g ur e- ei g ht p att er n. T h e at hl et e
1 2
sh o ul d r e p e at t h e drill, st arti n g i n fr o nt of
c o n e 2 a n d cr e ati n g a fi g ur e- ei g ht p att er n
ar o u n d c o n e 1 a n d t h e n ar o u n d c o n e 2.
E 7 3 5 4/ N C S A/ T F 0 6. 2 7/ 6 0 9 7 0 1/ m h- R 3
Fi g ur e- Ei g ht R u n
T h e at hl et e st art s f a ci n g c o n e 1 a n d s pri nt s t o w ar d t h e l eft of c o n e 2 a n d t h e n cl o c k -
wis e ar o u n d c o n e 2. W h e n c o n e 2 is t o t h e ri g ht, t h e at hl et e s pri nt s t o w ar d t h e ri g ht of
c o n e 1 a n d t h e n c o u nt er cl o c k wis e ar o u n d c o n e 1, cr e ati n g a fi g ur e- ei g ht p att er n. T h e
at hl et e s h o ul d r e p e at t h e drill, st arti n g i n fr o nt of c o n e 2 a n d cr e ati n g a fi g ur e- ei g ht
p att er n ar o u n d c o n e 1 a n d t h e n ar o u n d c o n e 2.
1 0 y ar d s
1 2
O n c e t h e at hl et e h as Em 7ast erNe Cd StA/h Te Ft0e6.c 2h8/ni6 0q9u7 e0 i2/ nmth-h Res4 e b asi c drills, t h e c o a c h
3 5 4/
c a n c o m bi n e e a c h of t h es e t as ks i n diff er e nt w a ys t o cr e at e a wi d e v ari et y
of m o v e m e nt p att er ns, s u c h as pr o gr essi n g fr o m si m pl e, discrete m o ve me nts
( o n e m o v e m e nt) t o seri al t as ks (a c o m bi n ati o n of m o v e m e nts). T h e e x a m pl es
of m o v e m e nt c o m bi n ati o ns t h at f oll o w ar e drills. T h e at hl et e c a n a d d m or e
v ari et y b y t o u c hi n g e a c h c o n e wit h t h e pr ef err e d h a n d.
f f T h e at hl et e s pri nts f or w ar d t o c o n e 2 a n d t h e n b a c k p e d als t o c o n e 1.
f f T h e at hl et e s pri nts f or w ar d t o c o n e 2 a n d t h e n s h uffl es b a c k t o c o n e 1.
f f T h e at hl et e s h uffl es t o c o n e 2 a n d t h e n b a c k p e d als t o c o n e 1.
f f T h e at hl et e s h uffl es t o c o n e 2 a n d t h e n s pri nts b a c k t o c o n e 1.
f f T h e at hl et e s h uffl es first t o c o n e 2, b a c k t o c o n e 1, a n d t h e n t ur ns 9 0
d e gr e es a n d s pri nts p ast c o n e 2.
f f T h e at hl et e b a c k p e d als t o c o n e 2 a n d t h e n s pri nts b a c k t o c o n e 1.
f f T h e at hl et e b a c k p e d als t o c o n e 2 a n d t h e n s h uffl es b a c k t o c o n e 1.
T hr e e- C o n e Drill s
A d di n g a t hir d c o n e all o ws f or diff er e nt c o m bi n ati o ns of m o v e m e nts a n d
i n cr e as es t h e c o m pl e xit y of t h e drills. T o s et u p f or t hr e e- c o n e drills, c o a c h es
s h o ul d pl a c e t hr e e c o n es i n a str ai g ht li n e, s p a c e d 5 y ar ds ( 4. 6 m) a p art.
W hil e p erf or mi n g t hr e e- c o n e drills, at hl et es m ust m ai nt ai n a g o o d at hl eti c
p ositi o n. T h e y s h o ul d als o us e s h ort, c h o p p y st e ps t o g o ar o u n d t h e c o n es. T h e
1 8 0- d e gr e e drill i n t h e pr e vi o us s e cti o n pr o vi d es g o o d tr ai ni n g f or t hr e e- c o n e
drills. At hl et es c a n us e a v ari et y of m o v e m e nt c o m bi n ati o ns f or t hr e e- c o n e
drills. A d diti o n all y, all of t h e drills i n t h e pr e vi o us s e cti o n c a n b e m o difi e d
f or t hr e e c o n es. T h e f oll o wi n g e x a m pl es ar e j ust s o m e of t h e p ossi bl e c o m-
bi n ati o ns f or t hr e e- c o n e drills.
f f T h e at hl et e s pri nts f or w ar d t o c o n e 2, t ur ns 1 8 0 d e gr e es, a n d b a c k -

p e d als t o c o n e 3.
f f T h e at hl et e s pri nts f or w ar d t o c o n e 2, t ur ns 9 0 d e gr e es, a n d s h uffl es
t o c o n e 3. H e or s h e r e p e ats t his drill, f a ci n g t h e o p p osit e dir e cti o n
d uri n g t h e s h uffl e.
f f T h e at hl et e s pri nts f or w ar d t o c o n e 2, p erf or ms a 3 6 0- d e gr e e t ur n
ar o u n d it, a n d s pri nts t o c o n e 3.
f f T h e at hl et e s h uffl es t o c o n e 2, t ur ns 9 0 d e gr e es, a n d b a c k p e d als t o
c o n e 3.
f f T h e at hl et e s h uffl es t o c o n e 2 a n d t h e n b a c k t o c o n e 1, t h e n i m m e di -
at el y t ur ns 9 0 d e gr e es a n d s pri nts p ast c o n e 3.
f f T h e at hl et e b a c k p e d als t o c o n e 2, t ur ns 1 8 0 d e gr e es, a n d t h e n s pri nts
p ast c o n e 3.
f f T h e at hl et e b a c k p e d als t o c o n e 2, t ur ns 9 0 d e gr e es, a n d t h e n s h uffl es
p ast c o n e 3. H e or s h e r e p e ats t his drill, f a ci n g t h e o p p osit e dir e cti o n
d uri n g t h e s h uffl e.
C o a c h es c a n als o us e drills cr e at e d s p e cifi c all y f or t hr e e c o n es. S o m e drills
pr es e nt e d h er e us e t h e b asi c c o n e s et u p dis c uss e d pr e vi o usl y a n d ot h ers us e
diff er e nt l a y o uts.
9 0 -D e gr e e R o u n d
T hi s b e gi n ni n g m o v e m e nt p att er n 1 0 y ar d s
t e a c h es b o d y p ositi o n, b o d y c o ntr ol, 1 2
a n d h o w t o a dj ust t o f or c e s d uri n g
m o v e m e nt. T hr e e c o n es ar e s et u p i n
a n L s h a p e 1 0 y ar ds ( 9. 1 m) a p art. T h e
at hl et e st art s i nsi d e of c o n e 1, k e e pi n g
t h e hi ps, s h o ul d ers, a n d t ors o p ar all el
t o t h e c o n e. W h e n r e a d y, h e or s h e
1 0 y ar d s
t ur ns a n d s pri nts t o w ar d c o n e 2. A s t h e
c o n e is a p pr o a c h e d, t h e at hl et e sl o ws
d o w n sli g htl y, m o v es t o t h e o ut si d e,
m a k es a 9 0- d e gr e e t ur n ar o u n d c o n e
2, a c c el er at es o ut of t h e t ur n, a n d t h e n
s pri nt s p ast c o n e 3.
3
E 7 3 5 4/ N C S A/ T F 0 6. 2 9/ 6 0 9 7 4 1/ m h- R 1
9 0 -D e gr e e C ut
T h e p ur p os e of t his drill is t o d e v el o p q ui c k tr a nsiti o ns b et w e e n hi g h-s p e e d a gilit y
m o v e m e nt s. T hr e e c o n es ar e s et u p i n a n L s h a p e 1 0 y ar ds ( 9. 1 m) a p art (a ). T h e at h-
l et e st art s o ut si d e of c o n e 1. W h e n r e a d y, h e or s h e s pri nt s t o c o n e 2. A s t h e c o n e is
re a c h e d, t h e at hl et e dr o ps d o w n i nt o a g o o d at hl eti c p ositi o n, m a k es a s h ar p l at er al
c ut ( b a n d c ), a n d s pri nt s p ast c o n e 3. T his drill s h o ul d b e p erf or m e d i n b ot h dir e cti o ns
f or a n e q u al n u m b er of r e p etiti o ns.
1 0 y ar d s
1 2
1 0 y ar d s
3
a
E 7 3 5 4/ N C S A/ T F 0 6. 3 0 a/ 6 0 9 7 4 2/ m h- R 1
b c
L Drill
T h e p ur p os e of t his drill is t o m ai nt ai n 1 0 y ar d s
s p ort-s p e cifi c b al a n c e a n d t h e a bilit y
1 2
t o a c c el er at e d uri n g q ui c k dir e cti o n al
c h a n g es. T hr e e c o n es ar e s et u p i n a n
L s h a p e 1 0 y ar ds ( 9. 1 m) a p art. T h e
at hl et e st art s o ut si d e of c o n e 1 a n d,
o n a c u e, s pri nt s fr o m c o n e 1 t o c o n e
2 a n d dr o p s d o w n i nt o a n at hl eti c
1 0 y ar d s
p ositi o n b y sl o wi n g d o w n, l o w eri n g
t h e c e nt er of gr a vit y, a n d s q u ari n g u p
t h e f e et. T h e at hl et e t h e n p erf or ms a
s h ar p 9 0- d e gr e e c ut a n d a c c el er at es t o
c o n e 3. H e or s h e m a k es a 1 8 0- d e gr e e
t ur n ar o u n d c o n e 3 usi n g s h ort, c h o p p y
st e ps a n d t h e n a c c el er at es b a c k t o c o n e 3
2. T h e at hl et e m a k e s a n ot h er s h ar p
9 0- d e gr e e c ut a n d s pri nts b a c k t o c o n e
1. T his drill c a n als o b e s et u p t o b e
E 7 3 5 4/ N C S A/ T F 0 6. 3 1/ 6 0 9 7 4 5/ m h- R 1
p erf or m e d i n t h e o p p osit e dir e cti o n.
T Drill
T hr e e c o n es ar e s et u p i n a str ai g ht li n e, 2
wit h e a c h c o n e 5 y ar ds ( 4. 6 m) fr o m t h e
n e xt. T h es e ar e c o n es 2, 3, a n d 4. A
f o urt h c o n e ( c o n e 1) is pl a c e d p er p e n-
5 y ar d s
di c ul ar t o c o n e 3, a b o ut 1 0 y ar ds ( 9. 1
m ) a w a y. ( Alt h o u g h t his drill t e c h ni c all y
us es f o ur c o n es, it fit s wit h t h e t hr e e- 3
c o n e drills b e c a us e t h e first c o n e is us e d 1
o nl y as a st arti n g p oi nt.) T h e r es ulti n g 1 0 y ar d s
T p att er n is c o m m o nl y us e d t o d e v el o p
5 y ar d s
r a pi d a c c el er ati o n, d e c el er ati o n, a n d
e x pl osi v e C O D. St arti n g at c o n e 1, t h e
4
at hl et e s pri nt s t o c o n e 3, c ut s l eft, a n d
t h e n s pri nt s t o c o n e 2. Usi n g s h ort,
c h o p p y st e ps, t h e at hl et e p erf or ms a
1 8 0- d e gr e e t ur n ar o u n d c o n e 2, a n d
E 7 3 5 4/ N C S A/ T F 0 6. 3 2/ 6 0 9 7 4 6/ m h- R 1
t h e n s pri nt s t o c o n e 4. H e or s h e t h e n
p erf or ms a 1 8 0- d e gr e e t ur n ar o u n d
c o n e 4, s pri nts b a c k t o c o n e 3, c uts l eft,
a n d t h e n a c c el er at es p ast t h e c o n e 1.
F o ur- C o n e Drill s
As at hl et es a d v a n c e i n t h eir pr o gr essi o ns, t h e y s h o ul d a d d a v ari et y of m o v e -
m e nt p att er ns, i n cl u di n g f or w ar d, b a c k w ar d, a n d l at er al m o v e m e nts, as w ell
as diff er e nt a n gl es, s u c h as a 4 5- d e gr e e l at er al dr o p (i. e., a b a c k w ar d zi g z a g
st e p). A d di n g c o n es i n cr e as es t h e c o m pl e xit y of t h e drills a n d r e q uir es m or e
m o bilit y a n d b o d y c o ntr ol, si n c e at hl et es m o v e i n m ulti pl e dir e cti o ns a n d
a c c el er at e a n d d e c el er at e i n diff er e nt p att er ns. T h e f oll o wi n g drills r e q uir e
f o ur c o n es s et u p i n a s q u ar e. E a c h si d e of t h e s q u ar e s h o ul d b e 1 0 t o 1 5
y ar ds ( 9. 1- 1 3. 7 m) l o n g.
S q u ar e R u n
T h e at hl et e st art s i n a n at hl eti c p ositi o n o ut si d e of c o n e 1, wit h t h e hi ps, s h o ul d ers, a n d
t ors o p er p e n di c ul ar t o t h e c o n e. W h e n r e a d y, or o n a c u e, h e or s h e s pri nt s t o c o n e
2, r et ur ns t o a n at hl eti c p ositi o n, m a k es a 9 0- d e gr e e c ut, a n d t h e n s pri nt s t o c o n e 3.
T h e at hl et e c o nti n u es t his p att er n ar o u n d all of t h e c o n es u ntil r e a c hi n g c o n e 1 a g ai n.
T his drill s h o ul d b e r u n b ot h cl o c k wis e a n d c o u nt er cl o c k wis e. T h e at hl et e c a n als o r u n
b a c k w ar d or s h uffl e l at er all y t hr o u g h t h e c o n es.
2 3
1 0 – 1 5 y ar d s
1 4
F o ur C or n er s Drill
E 7 3 5 4/ N C S A/ T F 0 6. 3 3/ 6 0 9 7 4 7/ m h- R 1
T h e at hl et e st art s i n a n at hl eti c p ositi o n o ut si d e of c o n e 1, wit h t h e hi ps, s h o ul d ers, a n d

t ors o p er p e n di c ul ar t o it. W h e n r e a d y, or o n a c u e, h e or s h e s pri nt s t o c o n e 2, s h uffl es
t o c o n e 3, b a c k p e d als t o c o n e 4, a n d fi n all y s h uffl es b a c k t o c o n e 1 t o fi nis h t h e drill.
2 3
1 0 – 1 5 y ar d s
1 4
E 7 3 5 4/ N C S A/ T F 0 6. 3 4/ 6 0 9 7 4 8/ m h- R 1
B e ar Cr a wl a n d B a c k p e d al Drill
T his drill us es a p att er n si mil ar t o t h at of t h e f o ur c or n ers drill, b ut a b e ar cr a wl r e pl a c es
t h e s h uffl e (a ). T h e at hl et e st art s i n a n at hl eti c p ositi o n o ut si d e of c o n e 1, wit h t h e hi ps,
s h o ul d ers, a n d t ors o p er p e n di c ul ar t o it. W h e n r e a d y, or o n a c u e, h e or s h e s pri nt s t o
c o n e 2, t ur ns t o f a c e c o n e 3, ass u m es a b e ar- cr a wl p ositi o n ( b ), a n d cr a wls t o c o n e 3.
At c o n e 3, t h e at hl et e st a n ds u p as q ui c kl y as p ossi bl e, f a c es a w a y fr o m c o n e 4, a n d
t h e n b a c k p e d als t o c o n e 4. H er e, t h e at hl et e t ur ns t o f a c e c o n e 1, r et ur ns t o t h e gr o u n d,
a n d b e ar cr a wls b a c k t o c o n e 1.
2 3
1 0 – 1 5 y ar d s
1 4
a b
E 7 3 5 4/ N C S A/ T F 0 6. 3 5 a/ 6 0 9 7 4 9/ m h- R 1
V ari ati o n
T his drill c a n b e p erf or m e d usi n g a v ari et y of m o v e m e nt p att er ns ( e. g., s h uffl e, s pri nt,
or c ari o c a). A d diti o n all y, b e ar cr a wls c a n b e p erf or m e d m o vi n g f or w ar d, l at er all y ( w hil e
c o nti n ui n g t o f a c e f or w ar d), b a c k w ar d, or usi n g a c o m bi n ati o n of t h es e m o v e m e nt s.
X Drill
T h e at hl et e st art s i n a n at hl eti c p ositi o n o ut si d e of c o n e 1, wit h t h e hi ps, s h o ul d ers,
a n d t ors o p er p e n di c ul ar t o it. W h e n r e a d y, or o n a c u e, h e or s h e s pri nt s t o c o n e 2,
b a c k p e d als ar o u n d it, a n d c o nti n u es t o b a c k p e d al di a g o n all y t o c o n e 4. At c o n e 4, t h e
at hl et e pl a nt s, t ur ns, a n d s pri nt s ar o u n d it, a n d t h e n r u ns f or w ar d t o c o n e 3. At c o n e
3, t h e at hl et e b a c k p e d als ar o u n d it a n d c o nti n u es t o b a c k p e d al di a g o n all y t o c o n e 1
t o fi nis h t h e drill. T h e m o v e m e nt p att er n i n t his drill c a n b e v ari e d b y st arti n g wit h a
s pri nt a n d t h e n p erf or mi n g a s h uffl e.
2 3
1 0 – 1 5 y ar d s
1 4
E 7 3 5 4/ N C S A/ T F 0 6. 3 6/ 6 0 9 7 5 1/ m h- R 1
Z Drill
T h e at hl et e st art s i n a n at hl eti c p ositi o n o ut - 1 2
si d e of c o n e 1 f a ci n g c o n e 2. W h e n r e a d y, or
o n a c u e, h e or s h e s pri nt s t o c o n e 2, m a k es
a dr o p c ut t o w ar d c o n e 3, a n d t h e n s pri nt s t o
c o n e 3. At c o n e 3, t h e at hl et e m a k es a fi n al
1 0 – 1 5 y ar d s
c ut t o w ar d c o n e 4, a n d t h e n s pri nt s t o c o n e 4.
3 4
E 7 3 5 4/ N C S A/ T F 0 6. 3 7/ 6 0 9 7 5 2/ m h- R 2
Fi v e- C o n e Drill s
Fi v e- c o n e drills o n c e a g ai n a d d m or e m ar k ers, i n cr e asi n g t h e c o m pl e xit y of
m o v e m e nt, t h e d e m a n ds o n b o d y p ositi o n, pr o p er a gilit y f or m, a n d t e c h ni q u e.
T h e drills i n t his s e cti o n r e q uir e f o ur c o n es s et u p i n a s q u ar e wit h o n e c o n e
i n t h e c e nt er. T h e c o n es ar o u n d t h e p eri m et er ar e n u m b er e d 1 t hr o u g h 4,
a n d c o n e 5 is i n t h e mi d dl e. T h e si d es of t h e s q u ar e s h o ul d b e 1 0 t o 1 5 y ar ds
( 9. 1- 1 3. 7 m) l o n g.
M Drill
T h e at hl et e st art s i n a n at hl eti c p ositi o n o ut si d e of c o n e 1, wit h t h e hi ps, s h o ul d ers,
a n d t ors o p er p e n di c ul ar t o it. W h e n r e a d y, or o n a c u e, h e or s h e s pri nt s t o c o n e 2.
Aft er r e a c hi n g it, t h e at hl et e r et ur ns t o a n at hl eti c p ositi o n a n d pl a nt s t h e o ut si d e f o ot
t o c h a n g e dir e cti o n as t h e c o n e is p ass e d. Fr o m c o n e 2, t h e at hl et e s h uffl es di a g o n all y
t o c o n e 5, t h e n r et ur ns t o a n at hl eti c p ositi o n, pl a nt s o n e f o ot, a n d t h e n s pri nt s t o
c o n e 3. Aft er r e a c hi n g it, t h e at hl et e r et ur ns t o a n at hl eti c p ositi o n, pl a nt s t h e o ut si d e
f o ot, a n d t h e n b a c k p e d als t o c o n e 4. Aft er p assi n g it, t h e at hl et e pl a nt s t h e o ut si d e
f o ot, a n d t h e n s h uffl es l at er all y b a c k t o c o n e 1. T his drill s h o ul d b e p erf or m e d i n b ot h
dir e cti o ns t o e ns ur e b al a n c e d tr ai ni n g.
2 3
1 0 – 1 5 y ar d s
1 4
E 7 3 5 4/ N C S A/ T F 0 6. 3 8/ 6 0 9 7 5 3/ m h- R 1
St ar Drill
T h e at hl et e st a n ds o ut si d e of c o n e 1, f a ci n g t h e c e nt er 2 3
of t h e b o x ( a n d c o nti n ui n g t o d o s o t hr o u g h o ut t h e
drill). O n a c u e, t h e at hl et e s pri nts di a g o n all y t o c o n e 5,
b a c k p e d als b a c k t o c o n e 1, a n d t h e n s h uffl es t o c o n e
1 0 – 1 5 y ar d s
5
2. At c o n e 2, t h e at hl et e t ur ns a n d s pri nt s di a g o n all y
t o c o n e 5, b a c k p e d als t o c o n e 2, a n d t h e n s h uffl es t o
c o n e 3. N e xt, h e or s h e s pri nt s di a g o n all y t o c o n e 5,
b a c k p e d als t o c o n e 3, a n d t h e n s h uffl es t o c o n e 4. At
c o n e 4, t h e at hl et e t ur ns, s pri nt s di a g o n all y t o c o n e 5, 1 4
a n d t h e n b a c k p e d als t o c o n e 4. T o fi nis h t h e drill, t h e
at hl et e s h uffl es fr o m c o n e 4 t o c o n e 1. T h e at hl et e
E 7 3 5 4/ N C S A/ T F 0 6. 3 9/ 6 0 9 7 5 4/ m h- R 1
s h o ul d p erf or m t his drill i n t h e o p p osit e dir e cti o n a n d
c h a n g e t h e m o v e m e nt p att er n.
St ar Drill wit h B e ar Cr a wl
T his v ari ati o n of t h e st ar drill d e v el o ps t ot al- b o d y 2 3
a gilit y. T h e at hl et e st a n ds i n a n at hl eti c p ositi o n at
c o n e 1 f a ci n g t h e c e nt er of t h e b o x. O n a c u e, h e or
s h e s pri nt s di a g o n all y t o c o n e 5 a n d t h e n b e ar cr a wls
1 0 – 1 5 y ar d s
5
b a c k t o c o n e 1. T h e at hl et e t h e n st a n ds a n d s h uffl es
t o c o n e 2 w hil e f a ci n g t h e c e nt er of t h e b o x. At c o n e
2, h e or s h e t ur ns a n d s pri nt s di a g o n all y t o c o n e 5
a n d t h e n b e ar cr a wls b a c k t o c o n e 2. N e xt, t h e at hl et e
st a n ds a n d s h uffl es t o c o n e 3 w hil e f a ci n g t h e c e nt er, 1 4
s pri nt s di a g o n all y t o c o n e 5, b e ar cr a wls b a c k t o c o n e
3, a n d r et ur ns t o a st a n di n g p ositi o n t o s h uffl e t o c o n e 4 ( w hil e f a ci n g t h e c e nt er of t h e
E 7 3 5 4/ N C S A/ T F 0 6. 4 0/ 6 0 9 7 5 5/ m h- R 1
b o x). T h e n t h e at hl et e t ur ns a n d s pri nt s di a g o n all y t o c o n e 5, b e ar cr a wls b a c k t o c o n e
4, a n d fi nis h es t h e drill b y st a n di n g a g ai n a n d s h uffli n g t o c o n e 1. T h e at hl et e s h o ul d
r e v ers e t h e dir e cti o n t o c h a n g e s h uffl e a n d m o v e m e nt p att er ns.
B utt erfl y Drill

T h e at hl et e st a n ds i n a n at hl eti c p ositi o n at c o n e 1,
f a ci n g t h e c e nt er of t h e b o x. O n a c u e, h e or s h e s pri nts 2 3
di a g o n all y t o c o n e 5 a n d s h uffl es ar o u n d c o n e 2, l e a d -
i n g wit h t h e l eft l e g. T h e at hl et e s pri nt s t o c o n e 2 a n d
1 0 – 1 5 y ar d s
5
th e n c o nti n u es s pri nti n g t o c o n e 5. N e xt, t h e at hl et e
s h uffl es t o c o n e 3, a g ai n l e a di n g wit h t h e l eft l e g, a n d
t h e n s pri nt s ar o u n d c o n e 3 a n d c o nti n u es t o c o n e 5.
T h e at hl et e t h e n s h uffl es wit h t h e l eft l e a d l e g t o c o n e
1 4
4 a n d s pri nt s ar o u n d it a n d b a c k t o c o n e 5. T o fi nis h
t h e drill, t h e at hl et e s h uffl es b a c k t o c o n e 1 (st art),
l e a di n g wit h t h e l eft l e g. T h e at hl et e s h o ul d r e p e at
t his drill, l e a di n g wit h t h e ot h er l e g o n t h e s h uffl es. E 7 3 5 4/ N C S A/ T F 0 6. 4 1/ 6 0 9 7 5 6/ m h- R 1
H o ur gl a s s Drill
T h e at hl et e st art s i n a n at hl eti c p ositi o n at c o n e 1, f a ci n g t h e c e nt er of t h e b o x ( a ). O n
a c u e, h e or s h e c ari o c as (l e a di n g wit h t h e ri g ht l e g) t o c o n e 4. At c o n e 4, t h e at hl et e
s pri nt s di a g o n all y t o c o n e 5 a n d t h e n t ur ns a n d b a c k p e d als di a g o n all y t o c o n e 3. N e xt,
h e or s h e s h uffl es t o c o n e 2, l e a di n g wit h t h e ri g ht l e g a n d f a ci n g t h e c e nt er of t h e
b o x a n d t h e n s pri nt s t o c o n e 5. At c o n e 5, t h e at hl et e s h uffl es (l e a di n g wit h t h e l eft
l e g) t o c o n e 3 (b ), s pri nt s b a c k t o c o n e 5, s h uffl es (l e a di n g wit h t h e l eft l e g) t o c o n e 4,
a n d t h e n s pri nt s b a c k t o c o n e 5. T o fi nis h t h e drill, t h e at hl et e s h uffl es, l e a di n g wit h
t h e l eft l e g, t o c o n e 1. T o alt er t h e p att er n, t h e at hl et e m a y c h a n g e t h e l e a d l e g o n t h e
s h uffl es a n d r e pl a c e t h e s pri nti n g t o c o n e 5 wit h b a c k p e d ali n g.
2 3 2 3
1 0 – 1 5 y ar d s
1 0 – 1 5 y ar d s
5 5
1 4 1 4
a b
E 7 3 5 4/ N C S A/ T F 0 6. 4 2 a/ 6 0 9 7 5 7/ m h- R 1 E 7 3 5 4/ N C S A/ T F 0 6. 4 2 b/ 6 0 9 7 5 8/ m h- R 1
Att a c k a n d R etr e at Drill

F or t his fi v e- c o n e drill, t h e 5- y ar d ( 4. 6 m) 5 y ar d s
mi d w a y p oi nt b et w e e n e a c h p air of o ut si d e
2 3
c o n es n e e ds t o b e m ar k e d. T h e at hl et e st arts i n
a n at hl eti c p ositi o n o ut si d e c o n e 1. O n a c u e,
t h e at hl et e f a c es o ut si d e t h e b o x a n d s h uffl es
5 y ar ds ( 4. 6 m) t o w ar d c o n e 2. At t h e 5- y ar d 5
1 0 y ar d s
5
( 4. 6 m) m ar k, h e or s h e pl a nt s o n e f o ot a n d
y ar d s
s pri nt s t o c o n e 5 a n d t h e n r et ur ns t o t h e s a m e
5- y ar d ( 4. 6 m) m ar k b y b a c k p e d ali n g. T h e n
t h e at hl et e c o nti n u es t o f a c e i nsi d e t h e b o x 1 4
a n d s h uffl es t o c o n e 2, f a c es o ut si d e t h e b o x,
s h uffl es t o t h e 5- y ar d ( 4. 6 m) m ar k b et w e e n
c o n es 2 a n d 3, pl a nt s o n e f o ot, s pri nt s t o c o n e
5, a n d t h e n b a c k p e d als b a c k t o t h e 5- y ar d ( 4. 6 m) mE ar7 3k.5 4/T Nh eC SatA/ hlT Fet0 e6. t4 h3/e6n0 f9 a7 c5 es
9/ im h-
nsiR d1 e
t h e b o x a n d s h uffl es t o c o n e 3, t ur ns t o f a c e o ut si d e t h e b o x, s h uffl es t o t h e 5- y ar d
( 4. 6 m) m ar k b et w e e n c o n es 3 a n d 4, pl a nt s o n e f o ot, s pri nt s t o c o n e 5, b a c k p e d als
b a c k t o t h e 5- y ar d ( 4. 6 m) m ar k, a n d t h e n f a c es i nsi d e t h e b o x w hil e s h uffli n g t o c o n e
4. At c o n e 4, t h e at hl et e f a c es o ut si d e t h e b o x a n d s h uffl es t o t h e 5- y ar d ( 4. 6 m) m ar k
b et w e e n c o n es 1 a n d 4, pl a nt s o n e f o ot, s pri nt s t o c o n e 5, a n d b a c k p e d als b a c k t o
t h e 5- y ar d ( 4. 6 m) m ar k. T o fi nis h t h e drill, t h e at hl et e f a c es i nsi d e t h e b o x a n d s h uffl es
p ast c o n e 1.
Drill s Wit h Si x or M or e C o n e s
Drills c a n c o nti n u e t o b e m a d e m or e c o m pl e x b y usi n g m or e c o n es a n d
r e q uiri n g t h e at hl et e t o m o v e t o a n d ar o u n d t h e m usi n g a v ari et y of f o ot w or k
c o m bi n ati o ns a n d b o d y p ositi o ns. Oft e n, drills wit h si x or m or e c o n es r e q uir e
a l ar g er ar e a f or s et u p.
Pr o- A gilit y R a c e
T his t est v ari ati o n all o ws at hl et es t o c o m p et e wit h o n e a n ot h er b y si m pl y s etti n g u p
a n ot h er s et of c o n es a n d h a vi n g t h e at hl et es f a c e o n e a n ot h er. T his p art n er drill is s et
u p i n t h e s a m e m a n n er as t h e pr o- a gilit y s h uttl e (s e e p a g e 8 7 ); h o w e v er t w o r o ws
of t hr e e c o n es ar e s et u p a b o ut 3 y ar ds ( 2. 7 m) a p art fr o m e a c h ot h er. O n a c u e, o n e
at hl et e will p erf or m t h e pr o- a gilit y s h uttl e i n t h e tr a diti o n al m a n n er b y st arti n g t o t h e
ri g ht, w hil e t h e ot h er at hl et e will st art b y s pri nti n g t o t h e l eft. T h e at hl et es will c o m pl et e
t h e drill as q ui c kl y as p ossi bl e i n a n att e m pt t o b e at t h eir o p p o n e nt.
At hl et e 2
2 1 3
3 y ar d s
At hl et e 1
3 1 2
E 7 3 5 4/ N C S A/ T F 0 6. 4 4/ 6 0 9 7 6 0/ m h- R 2
S Drill
T w o li n es of c o n es ar e s et u p i n a zi g z a g Fi ni s h
or offs et p att er n wit h 4 c o n es i n o n e
7
li n e a n d 3 c o n es i n a s e c o n d li n e t h at
is 1 0 y ar ds ( 9. 1 m) a w a y fr o m t h e first
6
li n e. Wit hi n e a c h li n e, t h e c o n es ar e 3
y ar ds ( 2. 7 m) a p art. T h e at hl et e b e gi ns 5
3 y ar d s
b y st a n di n g f a ci n g c o n e 1 (t h e fir st
c o n e i n t h e first r o w of c o n es). O n a 4
c u e, t h e at hl et e t ur ns t o w ar d c o n e 2
a n d s pri nt s t o t h e l eft si d e of c o n e 2, 3
c utti n g cl o c k wis e ar o u n d it, a n d t h e n
s pri nt s t o w ar d t h e ri g ht si d e of c o n e 2
3, c utti n g c o u nt er cl o c k wis e ar o u n d it.
1
T h e at hl et e c o nti n u es t o s pri nt t o w ar d
e a c h c o n e; c utti n g cl o c k wis e ar o u n d St art
t h e s e c o n d li n e of c o n es a n d c utti n g 1 0 y ar d s
c o u nt er cl o c k wis e ar o u n d t h e first li n e
of c o n es u ntil t h e at hl et e p ass es c o n e 7. E 7 3 5 4/ N C S A/ T F 0 6. 4 5/ 6 0 9 7 6 1/ m h- R 1
S n a k e Drill
A str ai g ht li n e of si x c o n es is s et u p, s p a c e d 2 t o 3 y ar ds ( 1. 8- 2. 7 m) a p art. T h e at hl et e
b e gi ns b y st a n di n g t o t h e l eft of c o n e 1 (f a ci n g t h e li n e of c o n es) a n d, o n a c u e, s pri nt s
t o t h e ri g ht of c o n e 2, t o t h e l eft of c o n e 3, t o t h e ri g ht of c o n e 4, t o t h e l eft of c o n e
5, a n d t o t h e ri g ht of c o n e 6. At c o n e 6, t h e at hl et e c o nti n u es ar o u n d it u ntil h e or s h e
is f a ci n g t h e li n e of c o n es at w hi c h ti m e t h e at hl et e s pri nt s ( w e a v es) b a c k t hr o u g h t h e
c o n es. T h e drill is c o m pl et e w h e n t h e at hl et e r u ns p ast c o n e 1.
2- 3 y ar d s
St art
E 7 3 5 4/ N C S A/ T F 0 6. 4 6/ 6 0 9 7 6 2/ m h- R 2
C H APTER
7
Q ui c k n ess Drills
J a y D a w es
F or at hl et es t o e x c el i n t h eir s p ort, s u p eri or m o v e m e nt a biliti es ar e n ot e n o u g h.

M a n y c o a c h es h a v e wit n ess e d at hl et es w h o ar e b ot h f ast a n d a gil e w h e n p er -
f or mi n g c h a n g e of dir e cti o n ( C O D) s p e e d drills y et f ail t o a c hi e v e t h eir tr u e
p ot e nti al b e c a us e t h e y h a v e p o or d e cisi o n- m a ki n g s kills. T h us, t o o pti mi z e
p erf or m a n c e at hl et es s h o ul d tr ai n t h eir p er c e pt u al a n d d e cisi o n- m a ki n g
a bilit y as w ell as t h eir p h ysi c al s kills.
C h a pt er 6 i n cl u d es a wi d e v ari et y of drills d esi g n e d t o i m pr o v e a n at h -
l et e’s g e n er al at hl eti cis m a n d a bilit y t o c h a n g e dir e cti o n. Usi n g t h es e drills
as p art of a c o m pr e h e nsi v e a gilit y a n d q ui c k n ess pr o gr a m is p ar a m o u nt f or
d e v el o pi n g pr o p er m o v e m e nt t e c h ni q u e, c o or di n ati o n, d y n a mi c b al a n c e a n d
b o d y c o ntr ol. H o w e v er, si n c e m ost s p orts o c c ur i n a n e v er- c h a n gi n g a n d
oft e n c h a oti c e n vir o n m e nt, i n c or p or ati n g s p ort-s p e cifi c drills t h at r e q uir e
b ot h p er c e pt u al a n d d e cisi o n- m a ki n g s kills m a y b ett er pr e p ar e at hl et es f or
c o m p etiti o n. T h es e drills ar e c o m m o nl y r ef err e d t o as o pe n agilit y, q uic k ness ,
or re acti o n ar y drills ( 1, 3, 7). F or t h e p ur p os e of t his c h a pt er, t h es e t er ms will
b e us e d i nt er c h a n g e a bl y.
O p e n a gilit y drills s h o ul d b e i n c or p or at e d i n s u c h a w a y as t o h el p bri d g e
t h e g a p b et w e e n pr a cti c e a n d c o m p etiti o n. T h es e drills r e q uir e t h e at hl et e t o
a nti ci p at e, r e a d, a n d r es p o n d t o v ari o us e n vir o n m e nt al sti m uli a n d s el e ct t h e
c orr e ct m o v e m e nt p att er ns t o p erf or m t h e t as k a c c ur at el y a n d effi ci e ntl y ( 3,
8). T h e p ur p os e of t his c h a pt er is t o h el p t h e c o a c h a n d t h e at hl et e u n d erst a n d
h o w t h e y c a n a d a pt cl os e d a gilit y drills t o m a k e t h e m m or e r e a cti o n ar y. T h e
c h a pt er will als o pr es e nt s e v er al o p e n a gilit y drills t o pr o vi d e r e a d ers wit h
a v ari et y of drills t h at c a n b e e asil y us e d or m o difi e d t o m e et t h e n e e ds of a
p arti c ul ar s p ort.
133
C H A N G E O F DI R E C TI O N S P E E D
D RI L L A D A P T A TI O N
Aft er at hl et es b e c o m e pr ofi ci e nt at p erf or mi n g b asi c C O D s p e e d drills, t h e y
ar e r e a d y t o pr o gr ess t o t h os e t h at ar e m or e c h a oti c a n d u n pr e di ct a bl e, si mil ar
t o w h at t h e y will e x p eri e n c e i n t h eir s p orts. Wit h a f e w s m all a d a pt ati o ns,
virt u all y a n y C O D s p e e d drill c a n b e m o difi e d t o e n h a n c e a n at hl et e’s c o g niti v e
a n d d e cisi o n- m a ki n g s kills. T h e f oll o wi n g ar e e x a m pl es of w a ys t o pr o gr ess
m a n y of t h e C O D s p e e d drills i n c h a pt er 6 t o b e r e a cti v e ( q ui c k n ess) drills b y
i n c or p or ati n g t e m p or al (ti m e), s p ati al (s p a c e), a n d u ni v ers al ( b ot h t e m p or al
a n d s p ati al) c o nstr ai nts. T his c a n b e d o n e b y a d di n g a v ari et y of a u dit or y,
vis u al, a n d mi x e d c u es t o C O D s p e e d drills.
f f A u dit or y c u e s . T h e c o a c h m a y p eri o di c all y gi v e a n a u dit or y (s o u n d),
c u e, s u c h as s witc h, c h a nge, or st o p, w hil e t h e at hl et e is p erf or mi n g t h e
drill. At t his c u e, t h e at hl et e s h o ul d i m m e di at el y a n d a c c ur at el y r es p o n d
t o t h e c o a c h’s c o m m a n d. F or i nst a n c e, w hil e a n at hl et e is r u n ni n g
f or w ar d, t h e c o a c h gi v es t h e b ac k c o m m a n d. T h e at hl et e r es p o n ds b y
i m m e di at el y d e c el er ati n g a n d b a c k p e d ali n g t o w ar d t h e st arti n g li n e.
A d diti o n al a u dit or y c u es a n d distr acters (i. e., i nf or m ati o n i n w hi c h n o
r es p o ns e is w arr a nt e d) m a y b e a d d e d t o a gilit y drills t o h el p t h e at hl et e
f o c us o n t as k-r el e v a nt a u dit or y i nf or m ati o n. F or e x a m pl e, a f o ot b all
c o a c h mi g ht us e a s n a p c o u nt t o si g n al t h e b e gi n ni n g of a drill. K e e p i n
mi n d t h at r e a cti o n ti m e is t y pi c all y d el a y e d w h e n m or e a u dit or y c u es
ar e a d d e d, b e c a us e t h e at hl et es m ust d e ci p h er a m o n g a n d r es p o n d t o
m ulti pl e sti m uli. F or t his r e as o n, c o a c h es s h o ul d li mit p ossi bl e r es p o ns e
c u es a n d distr a ct ers t o t w o or t hr e e o pti o ns.
f f Vi s u al c u e s . D uri n g c o m p etiti o n, at hl et es m ust c o nst a ntl y s c a n t h e
fi el d f or t e a m m at es, o p p o n e nts, a b all or p u c k, a r ef er e e, or a c o a c h’s
si g n als fr o m t h e si d eli n es. F or t his r e as o n, i n c or p or ati n g diff er e nt t y p es
of vis u al sti m uli a n d c u es m a y h el p at hl et es i d e ntif y t as k-r el e v a nt g a m e
c u es m or e q ui c kl y d uri n g c o m p etiti o n. T h es e c u es m a y b e as si m pl e
as a c o a c h or t e a m m at e p oi nti n g t o a m ar k er t o pr o m pt a n i m m e di at e
c h a n g e i n dir e cti o n or a si g n al f or t h e at hl et e t o s pri nt f or w ar d a n d c at c h
a dr o p p e d b all. T h e y m a y als o b e as c o m pl e x as r e a di n g a n o p p o n e nt’s
m o v e m e nts a n d r es p o n di n g a c c or di n gl y.
f f Mi x e d c u e s . B ot h a u dit or y a n d vis u al c u es m a y b e c o m bi n e d t o c h al-
l e n g e e v e n t h e m ost a d v a n c e d at hl et es. F or e x a m pl e, a f o ot b all at hl et e
r a n d o ml y t oss es a b all t o t h e ri g ht or l eft si d e of a t e a m m at e r u n ni n g
f or w ar d. As s o o n as t h e r u n n er c at c h es t h e b all, t h e c o a c h c alls o ut a
n u m b er b et w e e n 1 a n d 3. E a c h n u m b er c orr es p o n ds t o a c o n e. Aft er
Q ui c k n ess Drills ■ 1 3 5
c at c hi n g t h e b all, t h e at hl et e r u ns t o t h e s p e cifi e d c o n e t o c o m pl et e
t h e drill. I niti all y, t h e r u n n er m ust vis u all y tr a c k t h e tr aj e ct or y of t h e
b all i n or d er t o r e c ei v e it. N e xt, t h e at hl et e m ust list e n f or t h e c o a c h’s
a u dit or y c u e t o k n o w w h er e t o r u n t o c o m pl et e t h e drill or pl a y.
B y i n cl u di n g t h es e diff er e nt t y p es of sti m uli wit hi n b asi c C O D s p e e d
drills t h e at hl et e c a n st art d e v el o pi n g t h e t ar g et e d r e a cti o n ar y s kills n e e d e d
t o e n h a n c e o n-fi el d p erf or m a n c e. As wit h a n y drill, t h e m or e c o nt e xt u all y
s p e cifi c it is, t h e gr e at er t h e li k eli h o o d t h e at hl et e will b e a bl e t o a p pl y it i n
a g a m e or pr a cti c e sit u ati o n. F or e x a m pl e, t h er e ar e n u m er o us pr o d u cts t h at
us e li g ht s yst e ms t h at pr o vi d e a g e n eri c r e a cti o n ar y sti m ul us f or at hl et es t o
r es p o n d t o. Ty pi c all y, t h es e s yst e ms h a v e s e v er al dis pl a ys t h at will r a n d o ml y
li g ht u p, si g n ali n g t h e at hl et e t o r es p o n d i n a c ert ai n w a y. T h es e t y p es of
s yst e ms m a y h el p a n at hl et e d e v el o p g e n er al r e a cti o n ar y a n d vis u al s kills, b ut
si n c e t h e y d o n ot pr o vi d e a c o nt e xt u all y s p e cifi c sti m ul us (e. g., m o v e m e nt of
ot h er pl a y ers or b all m o v e m e nt) t h eir tr a nsf er a bilit y t o c o m p etiti v e sit u ati o ns
is q u esti o n a bl e ( 5, 6, 1 0). O n c e at hl et es c o nsist e ntl y d e m o nstr at e g o o d b o d y
c o ntr ol a n d t e c h ni q u e, t h e y c a n us e t h es e drills i n a c o m pr e h e nsi v e a gili -
t y-tr ai ni n g pr o gr a m t o i m pr o v e t h eir r e a cti o n ti m e. T his s ort of pr o gr a m m a y
h el p at hl et es p erf or m s p ort-s p e cifi c t as ks d uri n g c o m p etiti o n m or e q ui c kl y
b e c a us e t h e y h a v e d e v el o p e d b ett er vis u al s e ar c h p att er ns, a nti ci p ati o n, a n d
s p e e d of r e c o g niti o n ( 2, 8, 9).
Ta bl e 7. 1 pr o vi d es a list of t h e q ui c k n ess drills a n d g a m es i n cl u d e d i n t his
c h a pt er.
T a bl e 7. 1 Q ui c k n ess Drills a n d G a m es
Q UI C K N E S S D RI L L S
S hift s pri nt s 13 6
R e a cti v e s pri nt t o b a c k p e d al drill 137
W a v e drill 137
S h uffl e r e a cti o n b all drill 137
B all dr o ps drill 13 8
S h uffl e a n d f or w ar d s pri nt r e a cti o n b all drill 13 9
Tri a n gl e drill 13 9
Q ui c k n es s b o x 14 0
R e a cti v e Y drill 141
N u m b er drill 142
G et u p a n d g o 143
S h a d o w drill 14 4
( c o nti n u e d)
T a bl e 7. 1 Q ui c k n es s Drills a n d G a m es ( c o nti n u e d)
C o v er a g e drill 145
G a p drill 145
C o nt ai n m e nt drill 14 6
G A M E S F O R I M P R O VI N G Q UI C K N E S S
R e d li g ht, gr e e n li g ht 147
K nee tag 14 8
H e a ds or t ails 149
S h ar k s a n d mi n n o w s 15 0
E v er y b o d y is “it ” 15 0
T w e nt y- o n e 151
T e a m k e e p- a w a y 151
Ulti m at e 152
T his s e cti o n pr es e nts s e v er al s a m pl e a gilit y a n d q ui c k n ess drills. As pr e vi -
o usl y m e nti o n e d, t h e o nl y li mit t o w h at t y p es of drills c a n b e us e d ar e t h e
c o a c h’s i m a gi n ati o n. T h e b asi c r e a cti v e c o n c e pts dis c uss e d i n t h es e drills c a n
b e e asil y a d a pt e d t o m e et t h e s p e cifi c n e e ds of t h e at hl et e, t h e s p ort, a n d t h e
tr ai ni n g e n vir o n m e nt.
S hift S pri nt s
T his drill d e v el o ps first-st e p q ui c k n ess a n d i m pr o v es t h e a bilit y t o a c c el er at e a n d d e c el -
er at e. T h e at hl et e st art s at o n e of t w o c o n es pl a c e d 2 0 y ar ds ( 1 8. 3 m) a p art. O n t h e
c o a c h’s g o si g n al, t h e at hl et e b e gi ns j o g gi n g b a c k a n d f ort h b et w e e n t h e t w o c o n es
at a n i nt e nsit y of a b o ut 6 0 %. W h e n t h e c o a c h c alls t w o, t h e at hl et e s p e e ds u p t o
a p pr o xi m at el y 7 5 t o 8 0 % of f ull s p e e d. W h e n t h e c o a c h c alls t hr e e, t h e at hl et e r u ns
b et w e e n t h e c o n es at f ull s p e e d. T h e at hl et e s h o ul d c o nti n u e r u n ni n g b et w e e n t h e
c o n es f or t h e e ntir e d ur ati o n of t h e drill ( 2 5- 3 0 s e c o n ds).
T o e ns ur e t h at t h e at hl et e d o es n ot a nti ci p at e a s p e cifi c s p e e d, t h e c o a c h s h o ul d
c all o ut si g n als r a n d o ml y, mi xi n g it u p r at h er t h a n r e p e at e dl y pr o gr essi n g t hr o u g h t h e
s p e e ds i n t h e s a m e or d er. F or e x a m pl e, t h e c o a c h m a y g o fr o m 1 t o 3, f oll o w e d b y
2, or fr o m 2 t o 1 t o 3. T his k e e ps t h e drill u n pr e di ct a bl e, f or ci n g t h e at hl et e t o f o c us
i nt e ntl y o n t h e c o a c h’s v oi c e a n d t h e a u dit or y c u es b ei n g pr o vi d e d.
2 0 y ar d s
1 2
E 7 3 5 4/ N C S A/ T F 0 7. 0 1/ 6 0 9 7 6 4/ m h- R 1
R e a cti v e S pri nt t o B a c k p e d al Drill

T his drill i m pr o v es t h e a bilit y t o a c c el er at e a n d d e c el er at e w hil e r u n ni n g f or w ar d a n d
b a c k w ar d, s u c h as w h e n c o v eri n g a n o p p o n e nt i n a v ari et y of s p ort s. B e gi n t his drill b y
pl a ci n g t w o c o n es 1 0 y ar ds ( 9. 1 m) a p art. T h e at hl et e b e gi ns b y st a n di n g i n a n at hl eti c
p ositi o n at c o n e 1. O n t h e g o si g n al, t h e at hl et e r u ns f or w ar d t o w ar d c o n e 2. W h e n
t h e c o a c h s a ys s wit c h, t h e at hl et e i m m e di at el y d e c el er at es a n d c h a n g es dir e cti o ns,
b a c k p e d ali n g t o c o n e 1.
1 0 y ar d s
1 2
W a v e Drill
I d e ntif yi n g vis u al si g n als fr Eo7 3m 5 a4/t Ne Ca S mA/ mT atF 0e7. 0or2/ a6 0c9o7a6 c5/h mdh-uriR 1n g c o m p etiti o n is a n i m p ort-
a nt s kill. T his drill e n h a n c es r e a cti v e q ui c k n ess wit h vis u al c u es. T w o c o n es ar e pl a c e d
1 0 y ar ds ( 9. 1 m) a p art. T h e at hl et e s h o ul d st a n d i n a n at hl eti c p ositi o n at c o n e 1, a n d
t h e c o a c h s h o ul d st a n d j ust b e y o n d c o n e 2. O n t h e g o c o m m a n d, t h e at hl et e b e gi ns
c h o p pi n g t h e f e et, t a ki n g s m all st e ps i n pl a c e, a n d w at c hi n g f or t h e c o a c h t o gi v e a
vis u al si g n al f or a dir e cti o n al c h a n g e. T o si g n al t h e at hl et e t o r u n f or w ar d, t h e c o a c h
r ais es b ot h ar ms o v er h e a d. T h e si g n al t o r u n f or w ar d is al w a ys first. O n c e t h e at hl et e
h as r e a c h e d t h e mi d dl e of t h e c o n es, t h e c o a c h c a n c h a n g e u p t h e si g n als. T o si g n al
t h e at hl et e t o b a c k p e d al, t h e c o a c h dr o ps b ot h ar ms t o t h e si d es. T h e c o a c h m a y als o
e xt e n d t h e ar ms dir e ctl y i n fr o nt t o si g n al t h e at hl et e t o st o p i n t h e c urr e nt p ositi o n,
c h o p t h e f e et, a n d w ait f or t h e n e xt c u e. T h e drill s h o ul d l ast 8 t o 1 0 s e c o n ds.
1 0 y ar d s
1 2
Coach
S h uffl e R e a cti o n B all Drill

T his drill i m pr o v es l at er al mEo7v3e5 4/m eN ntC StrA/a Tnsiti
F 0 7. o0 3/
ns6 a0 9n 7d6 6/h a mnh-d-Re2y e c o or di n ati o n. T w o c o n es
ar e s et u p a b o ut 5 y ar ds ( 4. 6 m) a p art. T h e at hl et e st a n ds b et w e e n t h e c o n es. T h e
c o a c h st a n ds i n fr o nt of t h e at hl et e a n d t hr o ws a b all t o w ar d eit h er c o n e. T h e at hl et e
m ust s h uffl e t o t h e si d e t o c at c h t h e b all a n d t h e n t oss it b a c k. A s t h e at hl et e’s r e a cti o n
ti m e a n d m o v e m e nt p att er ns i m pr o v e, t h e c o a c h m a y i n cr e as e t h e dist a n c e b et w e e n
t h e c o n es or t h e s p e e d of t h e t hr o ws.
5 y ar d s
Coach
E 7 3 5 4/ N C S A/ T F 0 7. 0 4/ 6 0 9 7 6 7/ m h- R 1
B all Dr o p s Drill
T his drill is e x c ell e nt f or i m pr o vi n g r es p o ns e t o vis u al sti m uli a n d first-st e p q ui c k n ess.
T h e at hl et e a n d t h e c o a c h st a n d a p pr o xi m at el y 5 y ar ds ( 4. 6 m) a w a y fr o m e a c h ot h er.
T h e c o a c h h as a r a c q u et b all ( or a n y b all t h at b o u n c es). T h e at hl et e ass u m es a n at hl eti c
p ositi o n. T h e c o a c h h ol ds t h e b all o ut t o t h e si d e at s h o ul d er h ei g ht a n d t h e n r a n d o ml y
dr o ps it. A s s o o n as t h e c o a c h r el e as es t h e b all, t h e at hl et e s pri nt s t o w ar d it a n d c at c h es
it b ef or e it b o u n c es t wi c e. T h e at hl et e s h o ul d c at c h t h e b all i n a g o o d at hl eti c st a n c e.
T h e at hl et e m a y n ot di v e f or t h e b all t o m a k e u p f or p o or r e a cti o n ti m e.
V ari ati o n s
T h e c o a c h a n d t h e at hl et e c a n us e t h e f oll o wi n g v ari ati o ns t o m a k e t h e drill m or e
c h all e n gi n g.
• In cr e as e t h e dist a n c e b et w e e n t h e at hl et e a n d t h e c o a c h.
• H a v e t h e at hl et e st art fr o m diff er e nt st a n c es (t hr e e- p oi nt st a n c e, o n a k n e e, o n
t h e b ell y, st arti n g t o o n e si d e, a n d s o o n).
• T h e c o a c h h ol ds a b all o n e a c h si d e a n d dr o ps o nl y o n e. T his r e q uir es t h e at hl et e
t o b e a w ar e of m ulti pl e f o c al p oi nt s.
• T h e c o a c h h ol ds t w o b alls a n d assi g ns a n u m b er t o e a c h ( or us es diff er e ntl y c ol or e d
b alls). T h e n, t h e c o a c h dr o ps b ot h si m ult a n e o usl y w hil e c alli n g o ut a n u m b er ( or
c ol or) t o i n di c at e w hi c h b all t h e at hl et e s h o ul d att e m pt t o c at c h.
• A d d s p e cifi cit y b y usi n g t h e b all at hl et es will us e i n t h eir s p ort s; f or e x a m pl e dr o p
a f o ot b all or r u g b y b all f or at hl et es i n t h es e s p ort s.
S h uffl e a n d F or w ar d S pri nt R e a cti o n B all Drill

T his is si mil ar t o t h e s h uffl e r e a cti o n b all drill, b ut it
r e q uir es t h e at hl et e t o m o v e f or w ar d as w ell as si d e
t o si d e w h e n r e a cti n g. O n e c o n e is pl a c e d i n e a c h
c or n er of a s q u ar e wit h si d es a b o ut 5 y ar ds ( 4. 6 m)
5 y ar d s
l o n g. T h e at hl et e st a n ds b et w e e n t w o c o n es o n o n e
si d e of t h e s q u ar e. T h e c o a c h st a n ds f a ci n g t h e at h -
l et e o n t h e o p p osit e si d e of t h e s q u ar e, j ust o ut si d e
th e b o u n d ar y. T h e c o a c h t hr o ws a b all t o w ar d a n y
of t h e f o ur c o n es. T h e at hl et e r e a ct s b y s h uffli n g t o
t h e si d e or m o vi n g f or w ar d t o c at c h t h e b all, a n d
Coach
t h e n t oss es it b a c k t o t h e c o a c h. A s t h e at hl et e’s
r e a cti o n ti m e a n d m o v e m e nt p att er ns i m pr o v e, t h e
c o a c h m a y i n cr e as e t h e dist a n c e b et w e e n t h e c o n es E 7 3 5 4/ N C S A/ T F 0 7. 0 6/ 6 0 9 7 6 9/ m h- R 1
or t h e fr e q u e n c y of t h e t hr o w.
Tri a n gl e Drill
T his drill i m pr o v es f u n d a m e nt al q ui c k n ess s kills a n d r e a cti o n ti m e b y usi n g a n a u dit or y
sti m ul us. T hr e e c o n es, n u m b er e d 1 t hr o u g h 3, ar e pl a c e d i n a tri a n g ul ar p att er n. T h e
at hl et e st a n ds i n a n at hl eti c p ositi o n at c o n e 1. T h e c o a c h st a n ds t o t h e si d e a n d c alls
o ut a n u m b er t h at c orr es p o n ds t o o n e of t h e t w o c o n es i n fr o nt of t h e at hl et e (s e e
p h ot o). T h e at hl et e i m m e di at el y s pri nts t o t h e c h os e n c o n e. V ari ati o ns of t his drill i n cl u d e
t h e at hl et e f a ci n g a w a y fr o m t h e c o n es (f or ci n g t h e at hl et e t o t ur n a n d o p e n t h e hi ps)
or b e gi n ni n g i n a p us h- u p p ositi o n wit h h a n ds fl at o n t h e gr o u n d a n d ar ms e xt e n d e d.
T his f or c es t h e at hl et e t o q ui c kl y st a n d u p a n d s pri nt f or w ar d t o w ar d t h e s el e ct e d c o n e.
Q ui c k n e s s B o x
T his drill is g o o d f or i m pr o vi n g q ui c k n ess i n c o nfi n e d s p a c es. F o ur c o n es ar e s et u p t o
cr e at e a s q u ar e wit h si d es a p pr o xi m at el y 3 t o 5 y ar ds ( 2. 7- 4. 6 m) l o n g. T h e c o n es ar e
n u m b er e d 1 t hr o u g h 4. T h e at hl et e ass u m es a n at hl eti c p ositi o n i n t h e c e nt er of t h e
s q u ar e (a ) a n d w ait s f or t h e c o a c h t o c all o ut a n u m b er. W h e n t h e c o a c h si g n als, t h e
at hl et e r u ns, b a c k p e d als ( b ), or s h uffl es as n e e d e d t o t o u c h t h e c o n e eit h er wit h t h e
cl os est h a n d or wit h t h e o n e s p e cifi e d pri or t o st arti n g t h e drill. Aft er t o u c hi n g t h e
c o n e, t h e at hl et e s pri nt s b a c k t o t h e st arti n g p ositi o n a n d w ait s f or t h e c o a c h t o c all
t h e n e xt n u m b er. T h e at hl et e r e p e at s t his drill f or a p pr o xi m at el y 1 0 s e c o n ds p er s et
f or t w o or t hr e e s et s.
b
R e a cti v e Y Drill
T his drill t e a c h es at hl et es t o a dj ust t h eir stri d e a n d
f o ot pl a c e m e nt t o tr a nsiti o n q ui c kl y i nt o ot h er
m o v e m e nt p att er ns. F o ur c o n es ar e s et u p i n a Y
p att er n ( a ). T h e t w o c o n es f or mi n g t h e t o p of t h e Y
a n d t h e b as e c o n e s h o ul d b e pl a c e d a b o ut 1 0 y ar ds 3 4
( 9. 1 m) fr o m t h e mi d dl e c o n e. T h e b as e c o n e is 1,
t h e mi d dl e c o n e is 2, a n d t h e t o p c o n es ar e 3 a n d
4. T h e c o a c h st a n ds j ust b e y o n d c o n e 2 . T h e at h -
l et e ass u m es a n at hl eti c p ositi o n at c o n e 1. O n t h e
1 0 y ar d s
c o a c h’s si g n al, t h e at hl et e s pri nt s t o c o n e 2. W h e n
t h e at hl et e r e a c h es it, t h e c o a c h gi v es a dir e cti o n al
c u e ( b ) t o si g n al w hi c h of t h e t hr e e c o n es ( 1, 3, or
4) t h e at hl et e s h o ul d s pri nt t o n e xt. T h e dir e cti o n al
Coach
c u e c a n b e a vis u al c u e, s u c h as p oi nti n g, or a n a u di -
2
t or y c u e, s u c h as c alli n g a n u m b er. T h e c o a c h m a y
m o dif y t his drill b y h a vi n g t h e at hl et e b a c k p e d al
or si d e s h uffl e t o t h e d esi g n at e d c o n e.
V ari ati o n
1 0 y ar d s
T o i n cr e as e t h e s p ort-s p e cifi cit y of t his m o v e m e nt,
t his drill c a n b e p erf or m e d b y h a vi n g o n e at hl et e
f oll o w a t e a m m at e, t h e n w h e n t h e l e a d er r e a c h es
t h e fir st c o n e h e or s h e will d e ci d e w h et h er t o
s pri nt t o w ar d c o n e 3 or c o n e 4. T h e at hl et e w h o 1
is i n p urs uit s h o ul d r e a ct t o t h e m o v e m e nt of t h e
l e a d er a n d att e m pt t o t a g t h e l e a d er b ef or e h e or
s h e r e a c h es t h e s el e ct e d c o n e. a
E 7 3 5 4/ N C S A/ T F 0 7. 0 9 a/ 6 0 9 7 7 3/ m h- R 1
b
N u m b er Drill
Si x c o n es ar e p ositi o n e d i n t w o li n es a p pr o xi m at el y 1 0 y ar ds ( 9. 1 m) a p art. E a c h c o n e
i n t h e li n e s h o ul d b e a p pr o xi m at el y 1 0 y ar ds ( 9. 1 m) a w a y fr o m t h e n e xt. T h e c o a c h
s h o ul d n u m b er t h e c o n es 1 t o 6, wit h c o n es 1 t hr o u g h 3 i n li n e 1 a n d c o n es 4 t hr o u g h
6 i n li n e 2. T h e at hl et e s h o ul d b e gi n b y st a n di n g b et w e e n c o n es 1 a n d 4. W h e n t h e
c o a c h c alls o ut a n u m b er, t h e at hl et e s h o ul d s pri nt t o t h e c orr es p o n di n g c o n e a n d
st a n d b y it w hil e c h o p pi n g t h e f e et i n pl a c e u ntil t h e c o a c h c alls o ut t h e n e xt n u m b er.
T h e at hl et e c o nti n u es t his drill f or u p t o 1 0 s e c o n ds, c h a n gi n g dir e cti o ns t w o t o f o ur
ti m es b ef or e r esti n g.
V ari ati o n s
T h e c o a c h c a n c all o ut a s eri es of n u m b ers, g e n er all y n o m or e t h a n 3, a n d r e q uir e t h e
at hl et e t o m o v e t hr o u g h t his p att er n as q ui c kl y as p ossi bl e. U p o n h e ari n g t h e fi n al
n u m b er c all e d, t h e at hl et e s h o ul d e x e c ut e t h e p att er n. S e v er al r o ws of c o n es c a n als o
b e us e d a n d at hl et es c a n p erf or m t his drill as a r a c e. A d di n g c o m p etiti o n c a n i n cr e as e
t h e t e m p or al str ess of t his drill as w ell as i m pr o v e at hl et e m oti v ati o n. T h e c o a c h m a y
als o e n h a n c e t h e diffi c ult y b y usi n g t hr e e s et s of diff er e ntl y c ol or e d c o n es a n d r a n d o ml y
c alli n g o ut eit h er a n u m b er or a c ol or f or t h e at hl et es t o r es p o n d t o.
1 0 y ar d s 1 0 y ar d s
1 2 3
1 0 y ar d s
4 5 6
E 7 3 5 4/ N C S A/ T F 0 7. 1 0/ 6 0 9 7 7 5/ m h- R 1
G et U p a n d G o
T his drill will us e t h e s a m e s et u p dis pl a y e d i n t h e N u m b er Drill ( alt h o u g h t h e p h ot os
o nl y s h o w 4 c o n es, 6 ar e us e d). T h e at hl et e st art s b y l yi n g o n t h e b ell y b e hi n d a n d
b et w e e n c o n es 1 a n d 4 ( a ). W h e n t h e c o a c h c alls o ut a n u m b er, t h e at hl et e s pri nt s t o
t h e c orr es p o n di n g c o n e (b ) a n d dr o ps d o w n i nt o a p us h- u p p ositi o n ( or pl a n k p ositi o n
wit h ar ms e xt e n d e d) at t h e n e w c o n e ( c ). A s t h e drill c o nti n u es, t h e at hl et e r u ns t o t h e
c o n e i n t h e o p p osit e li n e as d esi g n at e d b y t h e c o a c h’s c u e. T h e at hl et e c o nti n u es t his
drill f or u p t o 1 0 s e c o n ds, c h a n gi n g dir e cti o ns t w o t o f o ur ti m es b ef or e r esti n g.
c
S h a d o w Drill
T his drill t e a c h es at hl et es t o r e a d a n o p p o n e nt’s m o v e m e nt p att er ns. T w o c o n es ar e s et
u p 1 0 y ar ds ( 9. 1 m) a p art fr o m o n e a n ot h er. T w o at hl et es st a n d f a ci n g e a c h ot h er i n
t h e c e nt er of t h e c o n es. O n e at hl et e ass u m es t h e r ol e of t h e l e a d er. T h e ot h er at hl et e
m ust s h a d o w t h e l e a d er b y mi mi c ki n g t h e l e a d er’s a cti o ns.
V ari ati o n
Us e t h e si x- c o n e drill c o nfi g ur ati o n us e d i n t h e N u m b er Drill (s e e p a g e 1 4 2 ), wit h o n e
at hl et e (t h e off e nsi v e pl a y er) p ositi o n e d b et w e e n c o n es 3 a n d 6 a n d a n ot h er at hl et e
(t h e d ef e nsi v e pl a y er) p ositi o n e d b et w e e n c o n es 1 a n d 4. Wit h t h e mi dli n e of t h e drill’s
s p a c e di vi di n g t h e pl a y ers’ m o v e m e nt s q u ar es (i. e., a li n e r u n ni n g b et w e e n c o n es 2
a n d 5), t h e off e nsi v e pl a y er is all o w e d t o us e t h e e ntir e s q u ar e as t h e d ef e nsi v e pl a y er
att e m pt s t o mi mi c t h e off e nsi v e pl a y er’s m o v e m e nt p att er n.
C o v er a g e Drill
T his drill t e a c h es at hl et es t o r e a d t h e m o v e m e nt p att er ns of m ulti pl e o p p o n e nt s at t h e
s a m e ti m e. F o ur c o n es ar e s et u p i n a s q u ar e, wit h si d es 1 0 y ar ds ( 9. 1 m) l o n g. O n e
at hl et e st art s i n t h e c e nt er of t h e s q u ar e. A s e c o n d at hl et e li n es u p b et w e e n a p air of
c o n es a n d f a c es t h e at hl et e i n t h e c e nt er. A t hir d at hl et e li n es u p b et w e e n t h e p air of
c o n es t o t h e l eft or ri g ht of t h e s e c o n d at hl et e. O n t h e g o si g n al, t h e at hl et es al o n g
t h e p eri m et er of t h e s q u ar e b e gi n s h uffli n g b et w e e n t h e t w o c o n es o n t h eir si d es of
t h e s q u ar e. T h e at hl et e i n t h e c e nt er att e m pt s t o st a y i n ali g n m e nt wit h ( or s q u ar e d
u p t o) b ot h at hl et es as t h e y m o v e b et w e e n
t h e c o n es. A s t h e p eri m et er at hl et es m o v e,
t h e at hl et e i n t h e c e nt er m ust a dj ust t h e
p ositi o n wit hi n t h e s q u ar e as n e e d e d s o t h e y
c a n k e e p b ot h p eri m et er at hl et es i n his fi el d
of visi o n. T h e at hl et es s h o ul d p erf or m t his
1 0 y ar d s
drill f or a p pr o xi m at el y 1 0 s e c o n ds. Aft er a
2 0- t o 3 0-s e c o n d r est, t h e at hl et es r ot at e t o
t h e l eft or ri g ht s o t h at o n e of t h e p eri m et er
at hl et es m o v es t o t h e c e nt er. T h e drill m ust
c o nti n u e u ntil e a c h at hl et e h as b e e n i n all
t hr e e p ositi o ns.
E 7 3 5 4/ N C S A/ T F 0 7. 1 3/ 6 0 9 7 8 0/ m h- R 1
G a p Drill
T his drill h el ps at hl et es fi n d a n o p e ni n g t o e v a d e t h eir 1 y ar d
c o m p etit ors, s u c h as i n r u g b y or f o ot b all. F o ur c o n es ar e Gap Gap Gap
1 2 3
s et u p a p pr o xi m at el y 1 y ar d ( 0. 9 m) a p art i n a str ai g ht
li n e t o cr e at e t hr e e g a ps, n u m b er e d 1 t o 3. A n at hl et e
m o v es a p pr o xi m at el y 1 0 y ar ds ( 9. 1 m) a w a y a n d ass u m es
a n at hl eti c p ositi o n f a ci n g t h e c o n es. O n t h e g o si g n al,
t h e at hl et e s pri nt s f or w ar d. At t h e 5- t o 8- y ar d ( 4. 6- 7. 3
m) m ar k, t h e c o a c h c alls a g a p n u m b er, a n d t h e at hl et e
r u ns t hr o u g h t h e d esi g n at e d g a p.
1 0 y ar d s
E 7 3 5 4/ N C S A/ T F 0 7. 1 4/ 6 0 9 7 8 1/ m h- R 1
C o nt ai n m e nt Drill
T his drill h el ps at hl et es i m pr o v e s p ort-s p e cifi c q ui c k n ess a n d t h e a bilit y t o r e a d a n d r e a ct
t o a n o p p o n e nt’s m o v e m e nt p att er ns. F o ur c o n es ar e pl a c e d i n a l ar g e s q u ar e, wit h
si d es a p pr o xi m at el y 1 5 t o 2 0 y ar ds ( 1 3. 7- 1 8. 3 m) l o n g ( a ). T h e d ef e nsi v e at hl et e li n es
u p b et w e e n t w o c o n es o n o n e si d e of t h e s q u ar e, w hi c h b e c o m es t h e e n d z o n e. T h e
off e nsi v e at hl et e li n es u p b et w e e n t h e c o n es o n t h e o p p osit e si d e of t h e s q u ar e. O n t h e
g o si g n al, t h e off e nsi v e at hl et e att e m pt s t o e v a d e t h e d ef e nsi v e at hl et e ( b ) a n d g et i nt o
t h e e n d z o n e as q ui c kl y as p ossi bl e. Alt h o u g h s o m e p h ysi c al c o nt a ct will o c c ur d uri n g
t his drill, at hl et es s h o ul d n ot b e o v erl y a g gr essi v e or vi ol e nt, si n c e t his b e h a vi or i n cr e as es
ris k of i nj ur y. I n f a ct, t h e at hl et es s h o ul d b e t ol d s p e cifi c all y t o mi ni mi z e c o nt a ct wit h
o n e a n ot h er. If at hl et es ar e i n v ol v e d i n c o nt a ct s p ort s, t h e d ef e nsi v e at hl et e pr ot e cti n g
t h e e n d z o n e c a n us e bl o c ki n g p a ds t o i n cr e as e s p ort s p e cifi cit y a n d t o mi ni mi z e ris k of
i nj ur y. T h e g o al of t his drill is f or t h e d ef e nsi v e at hl et e t o pr e v e nt t h e off e nsi v e at hl et e
fr o m g etti n g i nt o t h e e n d z o n e. T his drill s h o ul d b e li mit e d t o 1 0 s e c o n ds or l ess a n d
all o w at l e ast 3 0 t o 6 0 s e c o n ds of r e c o v er y b et w e e n s et s.
1 5 – 2 0 y ar d s
End zone
a b
E 7 3 5 4/ N C S A/ T F 0 7. 1 5 a/ 6 0 9 7 8 2/ m h- R 1
G A M E S F O R I M P R O VI N G Q UI C K N E S S
G a m es t h at i n c or p or at e q ui c k n ess s kills ar e a f u n w a y t o i n cr e as e at hl et es’
m oti v ati o n a n d e nt h usi as m f or tr ai ni n g. T h e q ui c k n ess g a m es i n t his s e c -
ti o n als o h el p at hl et es d e v el o p t h eir sit u ati o n al- m o v e m e nt s kills a n d b o d y
a w ar e n ess.
R e d Li g ht, Gr e e n Li g ht
T his g a m e i m pr o v es q ui c k n ess a n d t e a c h es at hl et es h o w t o a c c el er at e a n d d e c el er at e
eff e cti v el y. T w o c o n es ar e pl a c e d 4 0 y ar ds ( 3 6. 6 m) a p art. At hl et es s h o ul d st a n d b y
o n e c o n e a n d t h e c o a c h s h o ul d st a n d b y t h e ot h er. O n t h e gr e e n li g ht c o m m a n d,
t h e at hl et es s pri nt f or w ar d as f ar as p ossi bl e b ef or e t h e c o a c h y ells r e d li g ht! O n t his
c o m m a n d, t h e at hl et es i m m e di at el y st o p i n pl a c e. W h e n t h e c o a c h c alls gr e e n li g ht
a g ai n, t h e at hl et es r es u m e s pri nti n g t o w ar d t h e s e c o n d c o n e. T h e c o a c h c o nti n u es t o
c all o ut c o m m a n ds u ntil a n at hl et e p ass es t h e s e c o n d c o n e.
4 0 y ar d s
Coach
E 7 3 5 4/ N C S A/ T F 0 7. 1 6/ 6 0 9 8 6 1/ m h- R 1
K n e e Ta g
T his g a m e i m pr o v es s p ort-s p e cifi c s p e e d a n d q ui c k n ess f or c o m b ati v e at hl et es, s u c h
as wr estl ers or mi x e d m arti al artist s. It als o h el ps t h e m l e ar n t o r e a d a n d a p pr o pri at el y
r es p o n d t o t h eir o p p o n e nt s’ m o v e m e nt s. F o ur c o n es ar e s et u p i n a s q u ar e, wit h si d es 2
y ar ds ( 1. 8 m) l o n g. T w o at hl et es st a n d a p pr o xi m at el y 3 f e et ( 0. 9 m) a p art i n t h e c e nt er of
t h e s q u ar e, f a c e e a c h ot h er, a n d ass u m e a n at hl eti c st a n c e. At t h e w histl e, o n e at hl et e
att e m pt s t o t o u c h t h e o p p o n e nt’s k n e es (s e e p h ot o). ( N ot e t h at t h e at hl et es s h o ul d n ot
b ot h att e m pt t o t a g t h e k n e e at t h e s a m e ti m e f or s af et y r e as o ns.) T h e o p p o n e nt s h o ul d
d o d g e as n e e d e d t o a v oi d b ei n g t o u c h e d. T h e first at hl et e s c or es a p oi nt e a c h ti m e h e
or s h e t a gs t h e o p p o n e nt’s k n e es. At hl et es s h o ul d p erf or m t h e g a m e f or a p pr o xi m at el y
1 5 t o 3 0 s e c o n ds a n d t h e n s wit c h r ol es. T h e g a m e c a n b e r e p e at e d m ulti pl e ti m es.
H o w e v er, at hl et es s h o ul d r est f or 3 0 t o 6 0 s e c o n ds b et w e e n b o ut s. Aft er b ot h at hl et es
h a v e h a d e q u al o p p ort u niti es t o s c or e, t h e o n e w h o h as e ar n e d t h e m ost p oi nt s wi ns.
H e a d s or T ail s
T his g a m e d e v el o ps first-st e p q ui c k n ess a n d i m pr o v es r e a cti o n ti m e. T w o c o n es ar e
pl a c e d 2 0 t o 4 0 y ar ds ( 1 8. 3- 3 6. 6 m) a p art, a n d a n ot h er c o n e is pl a c e d h alf w a y b et w e e n
t h e m. At t h e c e nt er c o n e, t w o at hl et es f a c e e a c h ot h er wit h t h eir h a n ds o ut str et c h e d
a n d t h eir fi n g erti ps t o u c hi n g dir e ctl y o v er t h e c o n e ( a ). T h e at hl et es t h e n ass u m e a n
at hl eti c p ositi o n, dr o p pi n g t h eir h a n ds d o w n t o t h eir si d es. T h e c o a c h d esi g n at es o n e
at hl et e as h e a ds a n d t h e ot h er as t ails. T h e c o a c h fli ps a c oi n a n d c alls o ut w hi c h si d e
of t h e c oi n is f a ci n g u p. T h e d esi g n at e d at hl et e t ur ns ( b ) a n d att e m pt s t o s pri nt p ast t h e
r e ar c o n e b ef or e b ei n g t a g g e d b y t h e ot h er at hl et e (c ). P oi nt s ar e gi v e n t o a n y at hl et e
w h o m a k es it t o t h e s c ori n g z o n e wit h o ut b ei n g t a g g e d or t o a n y at hl et e w h o t a gs
t h e fl e ei n g r u n n er b ef or e t h e d esi g n at e d s af e ar e a. At hl et es s h o ul d r e p e at t h e g a m e
6 t o 1 2 ti m es.
c
S h ar k s a n d Mi n n o w s
T h e p ur p os e of t his g a m e is t o i m pr o v e sit u ati o n al a w ar e n ess a n d t o t e a c h at hl et es t o
r e a d a n o p p o n e nt’s b o d y m o v e m e nt s. F o ur c o n es ar e s et u p t o cr e at e a pl a yi n g ar e a
t h at m e as ur es a p pr o xi m at el y 2 0 y ar ds b y 4 0 y ar ds ( 1 8. 3 m b y 3 6. 6 m). O n e or t w o
at hl et es ass u m e t h e r ol e of s h ar k ( d ef e nsi v e at hl et es) a n d p ositi o n t h e ms el v es i n t h e
c e nt er of t h e pl a yi n g ar e a. T h e r e m ai ni n g at hl et es or mi n n o ws ( off e nsi v e at hl et es) li n e
u p o n eit h er e n d of t h e pl a yi n g ar e a. T his g a m e t e n ds t o w or k b est wit h at l e ast 6
b ut n o m or e t h a n 2 0 mi n n o ws. T h e si z e of t h e pl a yi n g ar e a will l ar g el y d et er mi n e t h e
n u m b er of at hl et es. O n c o m m a n d, t h e mi n n o ws att e m pt t o s pri nt fr o m o n e e n d of
t h e pl a yi n g ar e a t o t h e ot h er wit h o ut b ei n g t a g g e d b y t h e s h ar k(s). A mi n n o w w h o is
t a g g e d b y a s h ar k s wit c h es r ol e wit h t h at at hl et e.
V ari ati o n
M ulti pl e s h ar k s c a n b e a d d e d t o i n cr e as e t h e a gilit y d e m a n ds of t his a cti vit y a n d t o
c h all e n g e at hl et es t o m a n e u v er ar o u n d m ulti pl e o p p o n e nt s.
4 0 y ar d s
2 0 y ar d s
E 7 3 5 4/ N C S A/ T F 0 7. 1 9/ 6 0 9 8 6 6/ m h- R 1
E v er y b o d y I s “It ”
T his g a m e h el ps i m pr o v e sit u ati o n al a w ar e -
n ess a n d t e a c h es at hl et es t o r e a d a n o p p o -
n e nt’s b o d y m o v e m e nt s. F o ur c o n es ar e s et
u p i n a s q u ar e, wit h si d es a p pr o xi m at el y 1 5
t o 2 0 y ar ds ( 1 3. 7- 1 8. 3 m) l o n g. T hr e e or f o ur
1 5 – 2 0 y ar d s
at hl et es s h o ul d s pr e a d o ut o v er t h e d esi g -
n at e d pl a yi n g ar e a. O n t h e g o c o m m a n d,
t h e s e at hl et e s att e m pt t o t a g as m a n y of
t h e ot h er at hl et es as p ossi bl e wit h o ut b ei n g
t a g g e d t h e ms el v es. A n at hl et e w h o is t a g g e d
m ust i m m e di at el y p erf or m a pr e assi g n e d t as k
or m o v e m e nt, s u c h as fi v e j u m pi n g j a c k s or
p us h- u ps, b ef or e r et ur ni n g t o t h e g a m e. If a
dis p ut e aris es a b o ut w hi c h at hl et e w as t a g g e d E 7 3 5 4/ N C S A/ T F 0 7. 2 0/ 6 1 1 0 3 6/ m h- R 1
first, b ot h at hl et es m ust p erf or m t h e assi g n e d
t as k. At hl et es s h o ul d pl a y t his g a m e f or 1 5
t o 2 0 s e c o n ds, r esti n g f or 4 5 t o 6 0 s e c o n ds
b et w e e n s et s.
T w e nt y- O n e
T his g a m e i m pr o v es q ui c k n ess, sit u ati o n al a w ar e -
n ess, a n d str at e gi c t hi n ki n g. It w or k s b est wit h
tw o or t hr e e at hl et es a n d s h o ul d b e p erf or m e d
i n a l ar g e o p e n s p a c e. T h e g a m e b e gi ns w h e n t h e
c o a c h r a n d o ml y t oss es a r e a cti o n b all (s e e p h ot o)
i nt o t h e air s o m e w h er e wit hi n t h e pl a yi n g ar e a.
At hl et es m ust all o w t h e b all t o b o u n c e at l e ast
o n c e b ef or e att e m pti n g t o c at c h it. H o w e v er,
t h e at hl et e w h o c at c h es t h e b all r e c ei v es a p oi nt
f or e a c h b o u n c e of t h e b all pri or t o t h e c at c h.
F or e x a m pl e, if a n at hl et e c at c h es t h e b all aft er
it h as b o u n c e d t wi c e, t h at p ers o n r e c ei v es t w o
p oi nt s. O n c e p oi nt s ar e a w ar d e d, t h e at hl et es
s h o ul d r et ur n t o t h e st arti n g ar e a a n d w ait f or
t h e n e xt t hr o w. T h e first at hl et e t o a c c u m ul at e
2 1 p oi nt s wi ns t h e g a m e.
T e a m K e e p- A w a y
T his g a m e i m pr o v es q ui c k n ess, sit u ati o n al a w ar e n ess, a n d t e a m w or k. F o ur c o n es ar e
s et u p t o cr e at e a pl a yi n g ar e a of 3 0 b y 3 0 y ar ds ( 2 7. 4 m b y 2 7. 4 m), w hi c h w or k s w ell
f or a gr o u p of 8 t o 1 0 at hl et es. F or m or e at hl et es, t h e c o a c h m a y e x p a n d t h e pl a yi n g
ar e a t o a c c o m m o d at e t h e a d diti o n al at hl et es. At hl et es di vi d e i nt o t w o e q u al t e a ms
a n d s pr e a d o ut o v er t h e pl a yi n g ar e a. T h e c o a c h st art s t h e g a m e b y bl o wi n g a w histl e,
st arti n g a st o p w at c h, a n d p assi n g a b all ( e. g.,
a f o ot b all, b as k et b all, r u g b y b all, or s o c c er b all)
t o o n e of t h e t e a ms. T h e at hl et es i n p oss essi o n
2
of t h e b all p as s it a m o n g t h e ms el v es w hil e 1
tr yi n g t o pr e v e nt t h e ot h er t e a m fr o m g ai ni n g 1
p oss essi o n. A n at hl et e w h o g ai ns p oss essi o n
3 0 y ar d s
of t h e b all m ust p ass it wit hi n fi v e s e c o n ds or 1

a ut o m ati c all y f orf eit it t o t h e o p p osi n g t e a m. 2
At hl et es m a y gr a b, i nt er c e pt, or stri p t h e b all 2
as n e c ess ar y t o g ai n p oss essi o n. T h e g a m e is
pl a y e d f or a pr e d et er mi n e d a m o u nt of ti m e, 2
us u all y o n e t o t hr e e mi n ut es. T h e t e a m i n p os - 1
s essi o n of t h e b all w h e n ti m e r u ns o ut, or t h e
te a m t h at h as t h e b all l o n g est, wi ns. Coach
V ari ati o n E 7 3 5 4/ N C S A/ T F 0 7. 2 2/ 6 1 1 0 4 5/ m h- R 1
A v ari ati o n of T e a m K e e p- A w a y is c all e d T hr e e P ass es. T his g a m e is p erf or m e d i n t h e
s a m e m a n n er as T e a m K e e p- A w a y b ut w h e n a t e a m m a k es t hr e e c o ns e c uti v e p ass es i n
a r o w, it s c or es a p oi nt. O n c e a p oi nt is s c or e d, t h e s c ori n g t e a m is r e q uir e d t o s et t h e
b all d o w n w h er e t h e t hir d p ass w as c o m pl et e d, a n d t h e ot h er t e a m t a k es p oss essi o n.
Ulti m at e
T his g a m e, a m o difi e d v ersi o n of Ulti m at e Fris b e e, is gr e at f or d e v el o pi n g sit u ati o n al
a w ar e n ess a n d t e a m w or k. T h e r ul es t o t his g a m e ar e si mil ar t o t h os e of f o ot b all.
H o w e v er, li mit e d p h ysi c al c o nt a ct is all o w e d a n d t h e r e c ei vi n g at hl et e’s r ol e is sli g htl y
m o difi e d. At hl et es s h o ul d pl a y t his g a m e i n a l ar g e, o p e n ar e a at l e ast t h e si z e of a
b as k et b all c o urt. T h e y m a y us e a Fris b e e or a b all ( e. g., a f o ot b all, b as k et b all, r u g b y
b all, or s o c c er b all). At hl et es di vi d e i nt o t w o e q u al t e a ms, a n d e a c h t e a m g o es t o it s
si d e of t h e pl a yi n g ar e a. O n e t e a m b e gi ns t h e g a m e as t h e off e ns e a n d t h e ot h er t e a m
b e gi ns as t h e d ef e ns e.
T h e g a m e st art s w h e n a d esi g n at e d at hl et e 5 0 y ar d s
o n t h e d ef e nsi v e t e a m p ut s t h e b all i nt o pl a y b y
t hr o wi n g it t o t h e off e nsi v e t e a m’s si d e of t h e
pl a yi n g fi el d. W h e n a n at hl et e o n t h e off e nsi v e
t e a m c at c h es or pi c k s u p t h e b all, h e or s h e m ust
r e m ai n st ati o n ar y a n d t hr o w t h e b all t o a n ot h er
G o al li n e
G o al li n e
at hl et e o n t h e t e a m. T his pr o c ess is r e p e at e d t o
m o v e t h e b all d o w n t h e pl a yi n g ar e a t o w ar d t h e
o p p o n e nt’s g o al li n e. T e a ms s c or e a p oi nt w h e n
o n e of t h eir pl a y ers cr oss es t h e o p p o n e nt’s g o al
li n e a n d c at c h es t h e b all i n t h e air. If a t hr o w is
i nt er c e pt e d or if a p oi nt is s c or e d, t h e d ef e nsi v e
t e a m b e c o m es t h e off e nsi v e t e a m.
E 7 3 5 4/ N C S A/ T F 0 7. 2 3/ 6 1 1 0 4 6/ m h- R 1
C H APTER
8
A gilit y a n d Q ui c k n ess
Pr o gr a m D esi g n
I a n J ef fr e ys
A gilit y a n d q ui c k n ess d e v el o p m e nt pr es e nts o n e of t h e gr e at c h all e n g es t o t h e

str e n gt h a n d c o n diti o ni n g c o a c h as its a p pli c ati o n will b e c o nt e xt s p e cifi c.
A gilit y a n d q ui c k n ess p erf or m a n c e e n c o m p ass es n u m er o us diff er e nt c a p a c -
iti es, s u c h as p er c e pt u al, c o g niti v e, m ot or s kill, a n d p h ysi c al. A gilit y is als o
i nt erli n k e d wit h t h e t e c h ni c al r e q uir e m e nts of p erf or m a n c e. T h us, it is cl e ar
t h at pl a n ni n g a n d i m pl e m e nti n g eff e cti v e a gilit y a n d q ui c k n ess d e v el o p m e nt
is c o m pli c at e d.
F urt h er a d di n g t o t his c o m pl e xit y is t h e f a ct t h at t h er e ar e t w o p ot e nti all y
c o ntr a di ct or y el e m e nts at pl a y: a gilit y is b ot h a p h ysi c al- a n d a s kill- b as e d
c a p a cit y, a n d d e v el o pi n g e a c h of t h es e r e q uir es a diff er e nt a p pr o a c h ( 6).
Ulti m at el y, a gilit y a n d q ui c k n ess e x pr essi o n is oft e n at hi g h i nt e nsiti es a n d
s o d e v el o pi n g t h e a bilit y t o eff e cti v el y a p pl y t h e r e q uir e d q u alit y of t h es e
c a p a citi es r e q uir es a d e gr e e of w or k at t h es e hi g h i nt e nsiti es. Gi v e n t h e hi g h
l e v el of f ati g u e g e n er at e d b y t his t y p e of a cti vit y, t h er e will al w a ys b e a li mit
t o t h e a m o u nt of hi g h-i nt e nsit y tr ai ni n g a n at hl et e c a n p erf or m i n a n y gi v e n
ti m e p eri o d. At t h e s a m e ti m e, a gilit y a n d q ui c k n ess ar e s kills a n d t h er ef or e
r e q uir e a n e xt e nsi v e a m o u nt of r e p etiti o n t o d e v el o p a n d r efi n e t h e r e q uir e d
m o v e m e nts. T h er e is a gr e at c o ntr a di cti o n at t h e h e art of pr o gr a m mi n g eff e c -
ti v e a gilit y, h o w e v er; c o a c h es n e e d e xt e nsi v e pr a cti c e t o d e v el o p t h e s kills,
b ut t h er e is a n at ur al li mit t o t h e a m o u nt of hi g h-i nt e nsit y w or k a n at hl et e
c a n p erf or m. B al a n ci n g t h es e t w o r e q uir e m e nts will t h er ef or e al w a ys b e a
c h all e n g e.
T h e a ut h or w o ul d li k e t o a c k n o wl e d g e t h e si g nifi c a nt c o ntri b uti o n s of J o el R a et h er a n d D a vi d S a n dl er t o
t his c h a pt er.
153
P R O G R E S SI V E D E V E L O P M E N T
Gi v e n t h at a gilit y a n d q ui c k n ess h a v e hi g h-s kill r el at e d c o m p o n e nts, l o gi c all y
t h e y s h o ul d b e s u bj e ct e d t o a pr o gr essi v e s kill- d e v el o p m e nt pr o gr a m ( 2, 6).
It is h er e t h at t hi n ki n g li k e a n e d u c at or c a n b e e xtr e m el y us ef ul. E d u c ati o n al
pr o gr a ms ar e b uilt ar o u n d d e v el o pi n g a s yll a b us, w hi c h t a k es st u d e nts fr o m
w h er e t h e y ar e n o w t o w h er e t h e y n e e d t o b e. T his s yll a b us is br o k e n d o w n
i nt o c o nt e nt t h at is d eli v er e d at s p e cifi c st a g es of d e v el o p m e nt. Gi v e n t h at a gil-
it y p erf or m a n c e is s kill- b as e d a n d ulti m at el y c o m pris es s e v er al p att er ns t h at
l e a d pr o gr essi v el y t o p erf or m a n c e i n t h e s p ort, it is l o gi c al t o t hi n k t h at t his
e d u c ati o n al pr o c ess c a n pr o vi d e a s yst e m ati c a p pr o a c h t o d e v el o pi n g a gilit y.
C O N T E X T I S E V E R Y T HI N G
A gilit y a n d q ui c k n ess ar e q uit e u ni q u e i n t h at t h e y ar e i ntri c at el y li n k e d wit h
p erf or m a n c e a n d, ulti m at el y, t h e q u alit y of a n at hl et e’s a gilit y a n d q ui c k n ess
is d et er mi n e d b y w h et h er t h e at hl et e c a n s u c c essf ull y u n d ert a k e t h e t as k
r e q uir e d i n a g a m e ( 4, 6). U nf ort u n at el y, t h e m aj orit y of a gilit y d efi niti o ns l a c k
a c o nt e xt-s p e cifi c a p pli c ati o n t h at d et er mi n es h o w eff e cti v e it is i n h el pi n g
t h e at hl et e a c hi e v e t h e s p ort-r el at e d t as k ( 6). I n d e ci di n g u p o n a p pr o pri at e
pr o gr a m mi n g, it is t h er ef or e cr u ci al t o c ar ef ull y c o nsi d er t h e c o nt e xt i n w hi c h
a n at hl et e will n e e d t o b e a gil e.
I n g e n er ati n g c o nt e xt s p e cifi cit y, t h e pr o c ess of r e v ers e e n gi n e eri n g is
e xtr e m el y us ef ul ( 8). R e v ers e e n gi n e eri n g i n v ol v es st arti n g wit h t h e s p ort
b ei n g pl a y e d a n d w or ki n g b a c k w ar d fr o m t h at t o d et er mi n e t h e pr e cis e
a gilit y a n d q ui c k n ess r e q uir e m e nts of t h e s p ort a n d t h e at hl et e’s p ositi o n
wit hi n t h e s p ort. T his is r a di c all y diff er e nt fr o m st arti n g wit h t h e d efi niti o ns
of a gilit y a n d q ui c k n ess a n d w or ki n g f or w ar d t o t h e g a m e ( 6). R e v ers e e n gi -
n e eri n g c a n e ns ur e t h at w h e n e v er m o v e m e nts ar e d e v el o p e d, t h e y a d dr ess
c o nt e xt-s p e cifi c r e q uir e m e nts of t h e g a m e i n q u esti o n. T h e k e y q u esti o n i n
t h e r e v ers e e n gi n e eri n g pr o c ess is, “ W h at is t h e at hl et e tr yi n g t o a c hi e v e?”
T his all o ws t h e p h as es of t h e g a m e t o b e i d e ntifi e d, a n d t h e t as ks t h at t h e
at hl et e n e e ds t o b e a bl e t o a c hi e v e t o b e s u c c essf ul c a n als o b e i d e ntifi e d ( 4).
T h es e t as ks c a n t h e n b e br o k e n d o w n i nt o t h e m o v e m e nt p att er ns t h at t h e
at hl et e will n e e d t o m ast er t o s u c c essf ull y u n d ert a k e t h es e t as ks ( 4). T h es e
m o v e m e nts t h e n b e c o m e t h e f o c us of t h e a gilit y- d e v el o p m e nt pr o gr a m. T his
pr o c ess e ns ur es t h at, w h e n e v er m o v e m e nts ar e d e v el o p e d, t h e y r et ai n t h e
n e c ess ar y c o nt e xt-s p e cifi cit y t o e ns ur e t h e y m a xi mi z e t h e tr a nsf er fr o m tr ai n -
i n g t o p erf or m a n c e. F ail ur e t o d o t his m a y r es ult i n e x er cis es t h at m a y b e ar
littl e, if a n y, r es e m bl a n c e t o t h e w a y t h e y ar e d e pl o y e d i n s p ort. As a r es ult,
t h e e x er cis es will h a v e littl e b e n efi ci al eff e ct o n p erf or m a n c e a n d, p ossi bl y,
d e v el o p m o v e m e nt c a p a citi es t h at ar e at o d ds wit h ( or c o ul d b e d etri m e nt al
t o) t h e w a y i n w hi c h t h e m o v e m e nts ar e d e pl o y e d i n t h e s p ort.
A gilit y a n d Q ui c k n ess Pr o gr a m D esi g n ■ 1 5 5
C L A S SI F YI N G M O V E M E N T S
A n eff e cti v e e d u c ati o n al pr o c ess i d e ntifi es t h e b asi c s kills r e q uir e d t o m ast er
t h e s u bj e ct. Si mil arl y, a n eff e cti v e a gilit y a n d q ui c k n ess pr o gr a m s h o ul d b e
b as e d o n i d e ntif yi n g t h e b asi c m o v e m e nt p att er ns t h at ar e r e q uir e d t o p er -
f or m t h e s p ort-r el at e d t as ks e n c o u nt er e d i n a g a m e ( 3, 4, 6). Gi v e n t h e v ari et y
of s p orts a n d t h e r a n g e of t as ks p erf or m e d wit hi n t h es e s p orts, i d e ntif yi n g
b asi c s kills c a n b e a c h all e n g e. T hr o u g h r e v ers e e n gi n e eri n g, h o w e v er, s e v -
er al g e n eri c r e q uir e m e nts b e c o m e cl e ar, s u c h as t h e a bilit y t o st art m oti o n,
t o a c c el er at e r a pi dl y, t o d e c el er at e t o p erf or m a s kill, a n d t o c h a n g e dir e cti o n
t o cr e at e s p a c e ( 6). T h es e r e q uir e m e nts c a n, i n t ur n, b e br o k e n d o w n i nt o
dis cr et e m o v e m e nt p att er ns t h at, if m ast er e d, c a n f or m t h e b asis of eff e cti v e
a gilit y p erf or m a n c e i n a wi d e r a n g e of s p orts (s e e t a bl e 8. 1). W hil e s o m e
diff er e n c es will e xist b et w e e n s p orts, t ar g et e d m o v e m e nt p att er ns pr o vi d e
a n a p pr o pri at e str u ct ur e ar o u n d w hi c h t o d e v el o p a n eff e cti v e a gilit y a n d
q ui c k n ess pr o gr a m.
At t h e h e art of t h e t ar g et cl assifi c ati o ns ar e t h e t ar g et f u n cti o ns, w hi c h ai m
t o d et er mi n e w h at at hl et es ar e tr yi n g t o a c hi e v e ( 3, 6). At a n y gi v e n ti m e,
at hl et es ar e li k el y t o b e att e m pti n g eit h er t o st art m o v e m e nt or t o c h a n g e
t h e dir e cti o n of m o v e m e nt (t er m e d i niti ati o n m o ve me nts), tr yi n g t o m o v e at
m a xi m al v el o cit y ( act u ali z ati o n m o ve me nts ), or w aiti n g i n tr a nsiti o n t o a nti ci-
p at e, r e a ct, or m a ni p ul at e t h e ms el v es i n r el ati o n t o a s p ort-s p e cifi c sti m ul us
(tr a nsiti o n m o ve me nts). Alt h o u g h a gilit y tr ai ni n g oft e n f o c us es o n i niti ati o n a n d
a ct u ali z ati o n m o v e m e nts, f ar l ess e m p h asis is pl a c e d o n tr a nsiti o n m o v e m e nts.
Oft e n w h e n t h es e ar e tr ai n e d t h e y ar e t a u g ht i n c orr e ctl y, wit h t h e e m p h asis
o n m o v e m e nt s p e e d r at h er t h a n o n c o ntr ol. At hl et es’ a bilit y t o st art a n d m o v e
at m a xi m al v el o cit y oft e n d e p e n ds o n b ei n g i n t h e c orr e ct p ositi o n t o e n a bl e
eff e cti v e s u bs e q u e nt m o v e m e nt.
Ta bl e 8. 1 i d e ntifi es t h e m o v e m e nt ai ms a n d t h e ass o ci at e d t ar g et m o v e m e nt
p att er ns wit hi n e a c h t ar g et f u n cti o n (i niti ati o n, tr a nsiti o n, a n d a ct u ali z ati o n)
t h at c oll e cti v el y d e v el o p a m o v e m e nt s yll a b us ( 6). T his f or ms t h e b asis of
t h e d e v el o p m e nt pr o gr a m, wit h t h es e m o v e m e nt p att er ns est a blis h e d, t h e n
r efi n e d, a n d t h e n pr o gr essi v el y a p pli e d i n i n cr e asi n gl y s p ort-s p e cifi c s c e n ari os.
W h e n c o m bi n e d wit h t h e a p pli c ati o n of eff e cti v e s kill- b as e d pr a cti c es, t h e
m o v e m e nt s yll a b us cr e at es a v er y p o w erf ul s yst e m ar o u n d w hi c h t o d e v el o p
a n eff e cti v e a gilit y a n d q ui c k n ess pr o gr a m.
P U T TI N G T H E M O V E M E N T S Y L L A B U S
I N T O A C TI O N
Eff e cti v e a gilit y tr ai ni n g b al a n c es t h e r e q uir e m e nts of t h e drills a n d t h e a bilit y
of t h e at hl et e. I n t his w a y, t h e l e v el of c h all e n g e n e e ds t o b e m o d ul at e d s o
T a bl e 8. 1 T ar g et Cl assifi c ati o ns of M o v e m e nt P att er ns i n S p ort

T ar g et f u n c ti o n M o v e m e nt ai m T ar g et m o v e m e nt p at t er n
I niti ati o n St art t o t h e fr o nt A c c el er ati o n p att er n
St art t o t h e si d e Cr oss st e p
St art t o t h e r e ar Dr o p st e p
C h a n g e dir e cti o n (li n e ar or C ut st e p or pl a nt st e p
l at er al)
Tr a nsiti o n St ati c w ait At hl eti c p ositi o n
S e mi- st ati c tr a nsiti o n (j o c k e yi n g) J o c k e yi n g a cti o n
M o v e t o t h e si d e Si d e s h uffl e
M o v e t o t h e r e ar B a c k p e d al
Tr a c k t h e att a c k er di a g o n all y Cr oss-st e p r u n
D e c el er at e D e c el er ati o n p att er n
C o ntr oll e d m o v e m e nt t o t h e C h o p st e ps i n a n at hl eti c p ositi o n
fr o nt or a dj ust m e nt st e ps
A ct u ali z ati o n A c c el er at e A c c el er ati o n m o v e m e nt p att er ns
M ov e t o t o p s p e e d Ki c k fr o m a r olli n g st art,
m a xi m u m s p e e d p att er n
M ai nt ai n a hi g h s p e e d wit h C ur v e d r u n ni n g
s u btl e dir e cti o n al c h a n g es
© 2 0 0 9 G a m e s p e e d: M o v e m e nt Tr ai ni n g f or S u p eri or S p ort s P erf or m a n c e b y I a n J effr e y s, C o a c h e s C h oi c e.
t h at it is i n a virt u al s w e et s p ot b et w e e n b ei n g t o o e as y, w hi c h c a n r es ult i n
b or e d o m, or t o o h ar d, w hi c h c a n r es ult i n a n xi et y a n d s u bs e q u e nt dis e n g a g e -
m e nt ( 6). A s essi o n d esi g n e d f or a n elit e at hl et e s h o ul d l o o k diff er e nt fr o m a
s essi o n f or a b e gi n n er. F or t his r e as o n, a s p ort-s p e cifi c a gilit y pr o gr a m s h o ul d
i n cl u d e a pr o gr essi o n i n m o v e m e nt c h all e n g e a n d c o m pl e xit y as at hl et es m o v e
t hr o u g h t h eir st a g es of d e v el o p m e nt. I n t h e i niti al st a g es, at hl et es c a n b e n efit
fr o m cl os e d drills i n w hi c h t h e m o v e m e nt is pr e pl a n n e d a n d t h e at hl et e is fr e e
t o c o n c e ntr at e s ol el y o n t h e m o v e m e nt p att er n at h a n d. T h e s p e e d of t h es e
drills c a n b e c o ntr oll e d a n d t h e y oft e n c o nsist of si n gl e m o v e m e nt p att er ns
(e. g., s h uffli n g). I n t his st a g e, c o a c h es s h o ul d d e v el o p at hl et es’ a bilit y i n all
t h e i d e ntifi e d m o v e m e nt p att er ns t o e ns ur e t h at t h er e ar e n o w e a k li n ks i n
m o v e m e nt a bilit y ( 6). O p e n drills c a n t h e n b e pr o gr essi v el y i ntr o d u c e d, t o
pr o vi d e c o nt e xt a n d a sti m ul ati n g e n vir o n m e nt ( 6).
As at hl et es d e v el o p, t h eir c o a c h es s h o ul d st art t o c o m bi n e t h e at hl et es’
m o v e m e nt p att er ns i n w a ys t y pi c all y us e d i n t h eir s p ort. F or e x a m pl e, b a c k -
p e d al drills c a n c o n cl u d e wit h s pri nts t o t h e r e ar, t o t h e si d e, or f or w ar d.
T h es e c o m bi n ati o ns ar e c o m m o nl y s e e n i n n u m er o us s p orts. A s at hl et es
d e v el o p, c o a c h es c a n als o d e pl o y drills t h at ar e i n cr e asi n gl y o p e n. H er e,
at hl et es s h o ul d r es p o n d t o a r a n g e of sti m uli, w hi c h b e c o m e s p ort ge neric
(i. e., m o v e m e nts t h at a p pl y t o n u m er o us s p orts) a n d t h e n i n cr e asi n gl y s p ort

s p e cifi c ( 6, 1 4). F or e x a m pl e, at hl et es c a n i niti at e i n c or p or ati n g b a c k p e d ali n g
i nt o a s pri nt drill. N e xt, t h e y c a n c h a n g e dir e cti o n i n r es p o ns e t o a c o a c h’s
si g n al, a n d t h e n i n r es p o ns e t o a n ot h er at hl et e’s m o v e m e nt. T h es e t y p es of
drills c a n i n cl u d e gr e at v ari et y i n t er ms of dist a n c es, s p e e ds, dir e cti o ns, a n d
sti m uli. I n t his w a y, t h e m o v e m e nt p att er ns pr o gr essi v el y r efl e ct t h e s p e cifi c
a p pli c ati o ns f a c e d i n s p ort.
T h e f oll o wi n g list s h o ws t h e st a g es of m o v e m e nt a bilit y a n d a p pli c ati o n f or
g a m e-s p e e d d e v el o p m e nt ( 6). As at hl et es d e m o nstr at e c o m p et e n c y at o n e st a ge,
t h e y c a n pr o gr ess t o t h e n e xt st a g e. T his pr o c ess c a n als o b e a p pli e d t o a gilit y.
1. D e v el o p g e n er al a n d st a bl e f u n d a m e nt al m o v e m e nt p att er ns.
2. D e v el o p m o v e m e nt c o m bi n ati o ns, m o vi n g fr o m cl os e d drills t o o p e n
drills.
3. D e v el o p s p ort- g e n eri c m o v e m e nts i n i n cr e asi n gl y g a m e-r el at e d c o n -
t e xts.
4. P erf or m s p ort-s p e cifi c m o v e m e nts i n a g a m e c o nt e xt.
Q U A LI T Y I S VI T A L
Pr a cti c e m a k es p er m a n e nt. T his is a cr u ci al m ess a g e f or a n y a gilit y pr o gr a m.
If at hl et es ar e t o d e v el o p eff e cti v e a gilit y, t h e y m ust p erf or m e a c h drill wit h
t h e a p pr o pri at e t e c h ni q u e ( 4, 6). T h e y m ust al w a ys r e m e m b er t h at t h e drill is
m er el y a m e a ns t o a n e n d, a n d t h at e n d is e n h a n c e d a gilit y i n c o m p etiti o n. If
t h e y p erf or m t h e drill p o orl y, t h e y will n ot d e v el o p o pti m al a gilit y. T h er ef or e,
c o a c h es s h o ul d al w a ys e m p h asi z e t e c h ni q u e d uri n g e x er cis es.
T h e m o v e m e nts o utli n e d i n t a bl e 8. 1 pr o vi d e a n i d e al r ef er e n c e f or at hl et es
t o ass ess t h eir p erf or m a n c e of e a c h m o v e m e nt. T h e r es ults c a n f or m t h e st art
of a n a gilit y- d e v el o p m e nt pr o gr a m. W h er e d efi ci e n ci es ar e s e e n, t h es e ar e as
c a n b e t h e f o c us of tr ai ni n g t o bri n g t h es e m o v e m e nts u p t o st a n d ar d. Fr o m
t h er e, c o a c h es c a n d e v el o p e a c h m o v e m e nt p att er n al o n g t h e f oll o wi n g c o n-
ti n u u m, w hi c h m o v es fr o m b asi c, cl os e d drills t o s p ort-s p e cifi c m o v e m e nts
t h at dis pl a y hi g h l e v els of a gilit y. Wit h t his str u ct ur e, c o a c h es c a n d e v el o p
s p ort-s p e cifi c a gilit y f or e a c h m o v e m e nt p att er n i n t a bl e 8. 1 i n t h e f oll o wi n g
m a n n er.
1. D e v el o p i n di vi d u al m o v e m e nt p att er ns.
2. A d d v ari ati o n ( dist a n c e a n d dir e cti o n).
3. D e v el o p m o v e m e nt c o m bi n ati o ns.
4. M o v e t o i n cr e asi n gl y o p e n sit u ati o ns.
5. A d d s p ort-s p e cifi c r e q uir e m e nts.
C o a c h es c a n t h e n str u ct ur e a gilit y- d e v el o p m e nt pr o gr a ms t o e ns ur e t h at
all m o v e m e nt p att er ns ar e d e v el o p e d wit hi n a gi v e n ti m e fr a m e. T his m a y
b e w e e kl y or bi w e e kl y.
C H A R A C T E RI S TI C S O F E F F E C TI V E S KI L L
D E V E L O P M E N T S E S SI O N S
A gilit y is a hi g hl y eff e cti v e s kill; t h er ef or e, a gilit y pr o gr a m mi n g s h o ul d b e
b as e d u p o n a s o u n d gr as p of t h e f u n d a m e nt als of s kill d e v el o p m e nt. B ut t h e
k n o wl e d g e of h o w b est t o d e v el o p s kills is still e m er gi n g, a n d s o d efi niti v e
st at e m e nts as t o t h e b est w a ys of d e v el o pi n g s kills c a n n ot b e m a d e. T h er e
d o a p p e ar t o b e r eli a bl e m e c h a nis ms, h o w e v er, b y w hi c h t h e a m o u nt of s kill
d e v el o p m e nt c a n b e e n h a n c e d, s u c h as t hr o u g h t h e eff e cti v e s el e cti o n a n d
a p pr o pri at e str u ct uri n g of e x er cis es.
C o g niti v e I n v ol v e m e nt
It a p p e ars t h at s kill d e v el o p m e nt is e n h a n c e d w h e n t h e at hl et e is c o g-
niti v el y i n v ol v e d wit h t h e s essi o n. Hi g h l e v els of c o g niti v e i n v ol v e m e nt
s e e m t o li n k t h e p arts of t h e br ai n r es p o nsi bl e f or a ut o m ati n g wit h t h os e
i n v ol v e d i n s ol vi n g pr o bl e ms. T h e us e of o p e n drills, w h er e at hl et es h a v e
t o s ol v e pr o bl e m s, i s a n eff e cti v e w a y of m a xi mi zi n g t hi s i n v ol v e m e nt
( 1 0, 1 1, 1 2).
A s essi o n s h o ul d i n v ol v e a cti viti es at t h e e dge of t he at hlete’s c a p acit y. T h er e
a p p e ars t o b e a s w e et s p ot b et w e e n c h all e n g e a n d s kill d e v el o p m e nt ( 6). If
all e x er cis es ar e e as y, at hl et es ar e n ot s uffi ci e ntl y str et c h e d t o d e v el o p t h eir
s kill c a p a citi es. O n t h e ot h er h a n d, if t h e e x er cis es ar e t o o a d v a n c e d a n d
c h all e n gi n g, at hl et es m a y n ot b e a cti v el y e n g a g e d m e nt all y b e c a us e t h eir
c h a n c es of s u c c ess ar e v er y l o w. It is t h er ef or e i m p ort a nt t o str u ct ur e s essi o ns
s o t h at t h e a cti viti es p us h t h e at hl et es t o w ar d t h e e d g e of t h eir c urr e nt c a p a c -
it y. It is i m p ort a nt t h at t h e c o a c h h as w a ys of pr o gr essi n g a gilit y e x er cis es
t o a c hi e v e t h e o pti m al l e v el of c h all e n g e. E m pl o yi n g d e gr e es of fr e e d o m is
es p e ci all y us ef ul i n t er ms of pr o gr essi o n. A degree of free d o m c a n b e t h o u g ht
of as a f a ct or t h at a n at hl et e h as t o c o nsi d er a n d c o ntr ol w h e n p erf or mi n g a n
e x er cis e ( 6). All a gilit y a n d q ui c k n ess e x er cis es c a n b e t h o u g ht of as l yi n g o n
a c o nti n u u m b et w e e n cl os e d a n d o p e n. B y a d di n g a si m pl e v ari a nt, c o a c h es
c a n a d d a d e gr e e of fr e e d o m, w hi c h i n t ur n a d ds a n a d diti o n al c o g niti v e f a ct or,
w hi c h i n t ur n pr o vi d es a n a d diti o n al c h all e n g e. D e gr e es of fr e e d o m c a n b e
a d d e d t o all of t h e t ar g et m o v e m e nts, pr o gr essi n g t h e m fr o m pr e d o mi n a ntl y
cl os e d t o i n cr e asi n gl y o p e n a n d ulti m at el y t o s p ort- g e n eri c a n d s p ort-s p e cifi c
a cti viti es ( 6).
E n s uri n g V ari ati o n

S kill d e v el o p m e nt a p p e ars t o b e e n h a n c e d w h e n pr a cti c es ar e v ari a bl e; t h at
is, w h e n v ari o us as p e cts of t h e e x er cis e c h a n g e o v er s u bs e q u e nt r e p etiti o ns
( 1 1). A g ai n, t h e us e of o p e n drills is a w a y of a c hi e vi n g v ari a n c e, b ut e v e n
r el ati v el y cl os e d drills c a n h a v e a d e gr e e of v ari a n c e b y alt eri n g st arti n g
p ositi o ns, m o v e m e nt c o m bi n ati o ns, a n d s o o n. I n a si mil ar v ei n, r a n d o m
all o c ati o n of drills w h er e, r at h er t h a n all t h e e x er cis es of t h e s a m e drill b ei n g
p erf or m e d si m ult a n e o usl y t h e y ar e i nt ers p ers e d wit h ot h er e x er cis es, a p p e ars
t o e n h a n c e s kill d e v el o p m e nt ( 6, 9, 1 0). T h es e m et h o ds p ossi bl y a c hi e v e t his
b y i n cr e asi n g t h e a m o u nt of c o g niti v e i n v ol v e m e nt r e q uir e d t o p erf or m t h e
e x er cis es s u c c essf ull y.
E x t er n al F o c u s
G etti n g at hl et es t o us e a n e xter n al f oc us (f o c usi n g o n t h e r es ults of a n a cti o n)
r at h er t h a n a n i nter n al foc us (f o c usi n g o n t h e b o d y a cti o ns t h e ms el v es) a p p e ars
t o e n h a n c e s kill d e v el o p m e nt ( 6, 1 2). O p e n a n d t as k- b as e d drills ar e hi g hl y
eff e cti v e at n at ur all y g e n er ati n g a n e xt er n al f o c us. H o w e v er, e v e n cl os e d
drills c a n f ost er a n e xt er n al f o c us if a p pr o pri at e c o a c hi n g c u es ar e d e pl o y e d
( 5, 1 1, 1 3).
R e p etiti o n
P er h a ps t h e bi g g est f a ct or of all is r e p etiti o n as s kill d e v el o p m e nt c o m es
t hr o u g h e xt e nsi v e, q u alit y r e p etiti o n. T h er ef or e it is cr u ci al t h at m o v e m e nts
b e r e p e at e d r e g ul arl y t hr o u g h o ut a n at hl et e’s tr ai ni n g. Tr ai ni n g s h o ul d s ys -
t e m ati c all y e ns ur e t h at t h e m o v e m e nts r e q uir e d t o pl a y t h e g a m e ar e r e p e at e d
c o nsist e ntl y wit hi n a n y gi v e n tr ai ni n g p eri o d ( 1).
S T R U C T U RI N G A N E F F E C TI V E A GI LI T Y
D E V E L O P M E N T S E S SI O N
A n y eff e cti v e a gilit y s essi o n m ust st art wit h a cl e ar o bj e cti v e t h at s h o ul d r el at e
t o t h e s p e cifi c m o v e m e nt s kills t h at ar e t o b e d e v el o p e d. T h e t y p e of o bj e c-
ti v e will d e p e n d u p o n t h e s p ort a n d t h e a bilit y of t h e at hl et e. Wit h b e gi n n er
at hl et es, t h e o bj e cti v e m a y b e t o d e v el o p a si n gl e m o v e m e nt c a p a cit y, s u c h as
d e c el er ati o n. As a n at hl et e a c hi e v es t h es e o bj e cti v es, t h e y c a n b e c o m e m or e
c o m pl e x, s u c h as t h e a bilit y t o cr e at e s p a c e. Ulti m at el y, t h e o bj e cti v e will
b e c o m e m or e s p ort-s p e cifi c, s u c h as d ef e n di n g t h e k e y i n b as k et b all.
T hr o u g h o ut t h e pl a n ni n g pr o c ess, t his o bj e cti v e s h o ul d g ui d e all d e cisi o ns
f or t h at tr ai ni n g s essi o n. O n c e t h e o bj e cti v e is i d e ntifi e d, t h e o pti m al s essi o n
str u ct ur e b y w hi c h t h e o bj e cti v e will b e a c hi e v e d n e e ds t o b e d e ci d e d. T his

str u ct ur e will b e di ct at e d b y t h e or eti c al a n d l o gisti c al iss u es wit h t h e l att er
t h at i n cl u d e t h e ti m e a n d r es o ur c es a v ail a bl e. It is al w a ys i m p ort a nt t o e ns ur e
t h at l o gisti c al iss u es ar e c o nsi d er e d a n d t h at pl a n ni n g d o es n ot b e c o m e si m pl y
a t h e or eti c al pr o c ess. U nl ess a pl a n c a n b e e x e c ut e d i n c o nt e xt, it will b e
i m p ossi bl e t o a p pr o pri at el y a p pl y a n eff e cti v e a gilit y d e v el o p m e nt pr o gr a m,
n o m att er h o w t h e or eti c all y s o u n d it is.
O n c e t hi s o v er ar c hi n g str u ct ur e i s est a blis h e d, t h e b est e x er cis es t o
a c hi e v e t h e o bj e cti v es c a n b e i d e ntifi e d a n d t h e n str u ct ur e d s o as t o pr o vi d e
a n a p pr o pri at e s essi o n fl o w. T h es e e x er cis es s h o ul d b e s el e ct e d t o e ns ur e
t h at t h e y dir e ctl y a d dr ess t h e o bj e cti v e a n d pr o vi d e t h e a p pr o pri at e l e v el of
c h all e n g e f or t h e at hl et e.
B e c a us e a gilit y tr ai ni n g is b est c arri e d o ut w h e n a n at hl et e is i n a n o n -
f ati g u e d st at e, it is i d e all y p erf or m e d at t h e st art of a s essi o n ( 6). Si mil arl y,
t h e d ur ati o n of a gilit y drills s h o ul d b e s h ort ( 3- 5 s e c o n ds) t o e ns ur e t h at
a p pr o pri at e q u alit y of m o v e m e nt, b ot h i n t er ms of t e c h ni c al p erf or m a n c e a n d
t h e q u alit y of o ut p ut, is m ai nt ai n e d t hr o u g h o ut t h e e x er cis e ( 6). Si mil arl y,
r est p eri o ds s h o ul d b e s uffi ci e nt t o e ns ur e a hi g h q u alit y of p erf or m a n c e i n
t h e s u bs e q u e nt r e p etiti o n. I n s o m e cir c u mst a n c es, drills c a n b e e xt e n d e d,
or r est p eri o ds r e d u c e d, w h er e t h e ai m is t o d e v el o p t h e a bilit y t o m ai nt ai n
t e c h ni q u e a n d q u alit y u n d er f ati g u e. Ty pi c all y, t his is o nl y c arri e d o ut wit h
at hl et es w h o h a v e a g o o d l e v el of m o v e m e nt c o m p et e n c y.
W h e n w or ki n g wit h i niti ati o n a n d a ct u ali z ati o n a p pli c ati o ns (s e e t a bl e 8. 1),
t h e i nt e nsit y of m o v e m e nt n e e ds t o b e hi g h. T his e ns ur es t h at t h e c a p a citi es
r efl e ct t h e g a m e-li k e a p pli c ati o n a n d pr o vi d e a s uffi ci e ntl y i nt e ns e sti m ul us
t o pr o d u c e t h e r e q uir e d p h ysi c al a d a pt ati o n. H o w e v er, t his is n ot t o s a y t h at
all a gilit y m o v e m e nt m ust b e of hi g h i nt e nsit y. M o v e m e nts of l o w er i nt e nsit y,
es p e ci all y tr a nsiti o n-t y p e m o v e m e nts c a n b e p erf or m e d t o assist wit h t h e
d e v el o p m e nt of t h e a p pr o pri at e s kill p att er ns r e q uir e d f or hi g h p erf or m a n c e.
I n t his w a y, a gilit y m o v e m e nts c a n att ai n t h e d e gr e e of r e p etiti o ns n e e d e d
t o d e v el o p t h e r e q uir e d m ot or s kills. Ty pi c all y, i nt e ns e m o v e m e nts s h o ul d
b e li mit e d t o n o m or e t h a n t w o s essi o ns p er w e e k. L ess i nt e ns e a cti viti es
c a n b e p erf or m e d m or e fr e q u e ntl y, h o w e v er, si n c e t h e y i n d u c e l ess n e ur al
a n d p h ysi ol o gi c al f ati g u e y et c a n h el p d e v el o p t h e s kill c a p a citi es r e q uir e d.
Si mil arl y, t h e e m p h asis o n s kill d e v el o p m e nt m e a ns t h at s o m e f or m of a gilit y
tr ai ni n g s h o ul d al w a ys b e pr es e nt i n a n at hl et e’s pr o gr a m, a n d it is h er e t h at
t h e w ar m- u p a p pr o a c h o utli n e d l at er i n t his c h a pt er is cr u ci al.
C o a c hi n g I s K e y
T h e s yst e m ati c a n d str at e gi c pr o c ess d es cri b e d i n t his c h a pt er s h o ul d e ns ur e
t h at e a c h s essi o n h as t h e m a xi m u m c h a n c e of a c hi e vi n g its o bj e cti v es. B ut
t h e ulti m at e eff e cti v e n ess of e a c h s essi o n, a n d of t h e pr o gr a m as a w h ol e,

will b e di ct at e d b y t h e q u alit y of c o a c hi n g d eli v er e d d uri n g a n y s essi o n. N o
m att er h o w w ell s el e ct e d, a drill al o n e will b e eff e cti v e o nl y if t h e at hl et es
p erf or m t h e e x er cis e i n a n a p pr o pri at e m a n n er. It is h er e t h at t h e a bilit y
t o o bs er v e p erf or m a n c e, t o e v al u at e p erf or m a n c e i n r el ati o n t o a t e c h ni c al
m o d el, a n d t o pr o vi d e a p pr o pri at e f e e d b a c k a n d i nstr u cti o n t o bri n g t h e
at hl et e’s p erf or m a n c e t o w ar d t h at m o d el b e c o m e criti c al. T h e i m p ort a n c e
of eff e cti v e c o a c hi n g c a n n e v er b e o v erst at e d i n a n y a gilit y a n d q ui c k n ess
d e v el o p m e nt pr o gr a m.
N e e d f or a Q u alit y W ar m- U p
E arli er i n t his c h a pt er, t h e gr e at c h all e n g es of b al a n ci n g t h e n e e d f or s kill
d e v el o p m e nt wit h c o ntr olli n g t h e o v er all v ol u m e of i nt e ns e w or k w as hi g h -
li g ht e d. It is h er e t h at t h e R A M P (r ais e, a cti v at e, m o bili z e, a n d p ot e nti at e)
w ar m- u p s yst e m is a p o w erf ul t o ol f or t h e str e n gt h a n d c o n diti o ni n g c o a c h
( 3, 7, 1 0). T h e w ar m- u p is c h ar a ct eristi c all y p erf or m e d a n y ti m e a n at hl et e
tr ai ns, a n d s o pr o vi d es a ti m e- effi ci e nt m et h o d b y w hi c h s kill a p pli c ati o n c a n
b e a p pli e d wit h o ut t h e n e e d f or a n y a d diti o n al tr ai ni n g ti m e. I n t h e R A M P
w ar m- u p s yst e m, t h e first p h as e i n v ol v es r aisi n g p h ysi ol o gi c al p ar a m et ers,
s u c h as h e art r at e, b o d y t e m p er at ur e, a n d s o o n. W hil e t his c a n b e a c hi e v e d
b y g e n er al m e a ns, a c hi e vi n g it b y t h e s yst e m ati c a p pli c ati o n of m o v e m e nt
p att er ns all o ws t h e m t o b e d e v el o p e d d uri n g e v er y tr ai ni n g s essi o n, t h us
c o ntri b uti n g n ot o nl y t o t h e w ar m- u p f or t h at s essi o n b ut als o t o t h e d e v el -
o p m e nt of i n v ol v e d m o v e m e nt s kills a n d, ulti m at el y, t o a gilit y p erf or m a n c e
( 3, 6, 7, 1 0). A d diti o n all y, t h e p ot e nti ati o n p h as e, c o nsisti n g of pr o gr essi v e
i n cr e as es i n e x er cis e i nt e nsit y i n pr e p ar ati o n f or t h e u p c o mi n g s essi o n, is a n
i d e al o p p ort u nit y t o d e v el o p t h es e m o v e m e nts f urt h er a n d t o a p pl y t h e m i n
i n cr e asi n gl y s p ort-s p e cifi c c o nt e xts. T h es e p h as es c a n b e t ar g et e d t o s p e cifi c
as p e cts of p erf or m a n c e s u c h as a c c el er ati o n or dir e cti o n c h a n g e, or e v e n t o
v er y s p ort-s p e cifi c c a p a citi es s u c h as cr e ati n g s p a c e. T his m e a ns t h at a gil -
it y d e v el o p m e nt c a n b e a c hi e v e d t hr o u g h t ar g et e d w ar m- u ps a n d n ot o nl y
t hr o u g h d e di c at e d a gilit y s essi o ns ( 6, 7, 1 0).
C O N C L U SI O N
A gilit y a n d q ui c k n ess ar e c o m pl e x s p orti n g s kills t h at i n cl u d e b ot h p h ysi c al
a n d c o g niti v e c o m p o n e nts. As a r es ult, o nl y a pr o gr essi v e s kill- d e v el o p m e nt
pr o gr a m will eff e cti v el y i m pr o v e a gilit y a n d q ui c k n ess. T h e e d u c ati o n al m o d el
of a s yll a b us c a n b e a p pli e d t o d e v el o pi n g a gilit y: t h e c o a c h c a n i d e ntif y t h e
b asi c m o v e m e nt p att er ns t h at ar e r e q uir e d t o p erf or m t h e s p ort a n d t h e n
d esi g n a pr o gr a m t o est a blis h, r efi n e, a n d a p pl y t h e m o v e m e nt s yll a b us i n
li g ht of t h e s p e cifi c s p ort a n d t h e a bilit y of t h e at hl et e.
C H APTER
9
S p or t- S p e cifi c A gilit y
a n d Q ui c k n ess Tr ai ni n g
T his c h a pt er i n cl u d es s o m e of t h e m ost eff e cti v e drills f or e a c h of t h e f e at ur e d

s p orts fr o m t h e c o ntri b ut ors’ e x p eri e n c es. As wit h a n y tr ai ni n g pr o gr a m,
drills s h o ul d b e s el e ct e d b as e d o n t h e at hl et e’s s p e cifi c s p ort, p ositi o n, tr ai n -
i n g a g e, s kill l e v el, s p e cifi c ar e as i n n e e d of i m pr o v e m e nt, a n d c o a c h – at hl et e
c o nstr ai nts.
Ta bl e 9. 1 pr o vi d es a list of t h e s p orts i n cl u d e d i n t his c h a pt er.
T a bl e 9. 1 S p ort- S p e cifi c Tr ai ni n g f or A gilit y a n d Q ui c k n ess

S p or t P a g e n u m b er
B as e b all a n d s oft b all 165
B as k et b all 17 2
C o m b at S p ort s 179
Cri c k et 182
Fi el d H o c k e y 189
F o ot b all ( A m eri c a n or gri dir o n) 19 4
Ic e H oc key 19 8
L a cr os s e 201
N et b all 203
R u g by 2 11
S o c c er 217
T e n nis 223
V oll e y b all 225
Wr estli n g 227
T h e a ut h ors w o ul d li k e t o a c k n o wl e d g e t h e si g nifi c a nt c o ntri b uti o n s of Al Bi a n c a ni, Mi c h a el D os c h er, T o d d

D ur ki n, Gr e g I nf a nt oli n o, K ati e Kr all, a n d Mi k e S a n d ers t o t his c h a pt er.
163
At hl et es a n d c o a c h es c a n e asil y a d a pt t h es e drills or s u bstit ut e ot h ers fr o m

c h a pt ers 6 a n d 7 b as e d o n t h eir l e v el of p erf or m a n c e, tr ai ni n g b a c k gr o u n d,
y e arl y tr ai ni n g c y cl e, a n d tr ai ni n g g o als. As t h e at hl et e pr o gr ess es, t h e c o a c h
s h o ul d t o d e v el o p or m o dif y t h es e drills b as e d o n t h e d e m a n ds of t h e p arti c u -
l ar s p ort. T h e r at e of pr o gr essi o n s h o ul d b e d et er mi n e d b y t h e at hl et es’ a bilit y
t o c o m pl et e t h e c orr e ct p att er n or m o v e m e nt, as w ell as b y t h eir p h ysi ol o gi c al
a biliti es s u c h as str e n gt h. F urt h er m or e, c o a c h es s h o ul d b as e pr o gr essi o n o n
a n at hl et e’s o v er all b o d y c o ntr ol, a w ar e n ess, a n d t e c h ni q u e w h e n p erf or mi n g
a n a cti vit y or drill.
S p ort- S p e cifi c A gilit y a n d Q ui c k n ess Tr ai ni n g ■ 1 6 5
B A SE B ALL A N D S OF T B ALL
J a v air Gill et t
T o d e v el o p a n eff e cti v e a gilit y pr o gr a m f or b as e b all a n d s oft b all it is i m p ort a nt
t h at t h e c o a c h h a v e a n i ntri c at e k n o wl e d g e of t h e g a m e a n d t h e m o v e m e nts
p erf or m e d o n t h e fi el d. T h es e s p orts r e q uir e a u ni q u e c o m bi n ati o n of p h ys -
i c al a biliti es, s kills, a n d m e nt al pr o c ess es t o b e s u c c essf ul. M ost d e cisi o ns i n
b as e b all a n d s oft b all m ust b e m a d e u n d er si g nifi c a nt ti m e c o nstr ai nts. F or
t his r e as o n, b as e b all a n d s oft b all at hl et es m ust h a v e n ot o nl y g o o d p h ysi c al
s kills a n d a biliti es b ut als o g o o d sit u ati o n al a w ar e n ess a n d r e a cti o n ti m e i n
or d er t o e x e c ut e a s u c c essf ul m o v e m e nt str at e g y q ui c kl y a n d a c c ur at el y. As
s u c h, a gilit y tr ai ni n g drills s h o ul d b e s p e cifi c t o t h e m o v e m e nts ass o ci at e d
wit h t h e s p ort a n d ulti m at el y tr a nsiti o n fr o m drills t h at ar e pr e pl a n n e d a n d
str u ct ur e d t o drills t h at ar e p erf or m e d i n a r a n d o mi z e d a n d v ari a bl e l e ar ni n g
e n vir o n m e nt.
A gilit y drills s h o ul d b e d esi g n e d t o m e et t h e b asi c m o v e m e nts r e q uir e d o n
t h e fi el d a n d c a n b e m a d e m or e s p e cifi c t o m e et t h e n e e ds of i nfi el d ers, pit c h-
ers, o utfi el d ers, a n d c at c h ers. R e g ar dl ess of t h e at hl et e’s p ositi o n, d ef e nsi v e
m o v e m e nts m ost oft e n i n cl u d e q ui c k i niti al a c c el er ati o ns as w ell as a br u pt
dir e cti o n al c h a n g es i n t h e mi dst of r u n ni n g. Visi o n a n d e y e m o v e m e nt ar e
als o i nt e gr al c o m p o n e nts of p erf or m a n c e f or a n y fi el d er. F or all p ositi o ns, it
is i m p ort a nt t h at a gilit y drills i n c or p or at e vis u al tr a c ki n g a n d u p p er- b o d y
r e a c hi n g t as ks. Hi g h s p e e d, m ulti pl a n ar f o ot w or k drills c a n i m pr o v e b o d y
c o ntr ol a n d p ositi o ni n g a n d assist i n m or e pr e cis e vis u al tr a c ki n g of t h e b all
i n fli g ht. A gilit y drills i n v ol vi n g fl y b alls s h o ul d i n c or p or at e q ui c k a dj ust-
m e nts of t h e f e et al o n g wit h c o or di n at e d r ot ati o n al m oti o ns of t h e hi ps a n d
s h o ul d ers. A gilit y drills m or e s p e cifi c t o r etri e vi n g gr o u n d b alls s h o ul d als o
i n c or p or at e u p p er- b o d y r e a c hi n g i n f or e h a n d a n d b a c k h a n d fi el di n g p ositi o ns.
I n t h e f or e h a n d p orti o n of a drill, t h e at hl et e t a k es a n o p e n st e p l at er all y wit h
o n e f o ot w hil e t ur ni n g t h e b o d y a n d l u n gi n g, a n d r e a c h es t o w ar d t h e gr o u n d
wit h t h e gl o v e h a n d. I n t h e b a c k h a n d p orti o n of a drill, t h e at hl et e t ur ns t h e
b o d y, pi v oti n g o n o n e f o ot a n d t a ki n g a st e p a cr oss t h e b o d y wit h t h e ot h er
f o ot w hil e l u n gi n g a n d r e a c hi n g wit h t h e gl o v e h a n d.
P R O G R A M D E SI G N
T h e ulti m at e g o al i n b as e b all- a n d s oft b all-s p e cifi c a gilit y pr o gr a m d esi g n is
t o pr o gr ess t o p ositi o n-s p e cifi c drills a n d mi mi c m o v e m e nts i n a r a n d o m-
i z e d, v ari a bl e e n vir o n m e nt. A gilit y pr o gr a ms s h o ul d b e d esi g n e d t o m e et t h e
s p e cifi c n e e ds of t h e p ositi o n. I nfi el d er a n d pit c h ers’ m o v e m e nts fr e q u e ntl y
i n v ol v e q ui c k l at er al s h uffl es f or s h ort dist a n c es a n d cr oss o v er st e ps i nt o
s pri nts c o v eri n g v ari o us dist a n c es. O utfi el d ers will c o v er t h e gr e at est dist a n c es
a n d m ost oft e n r e q uir e c h a n g es i n b o d y p ositi o n, oft e n w hil e m o vi n g at t h e
hi g h s p e e ds. C at c h ers’ m o v e m e nts ar e v er y diff er e nt fr o m a n y ot h er p ositi o n
o n t h e fi el d, s o a gilit y drills s p e cifi c f or t h at p ositi o n s h o ul d si m ul at e bl o c k -
i n g b alls i n t h e dirt a n d r etri e vi n g b alls at s h ort dist a n c es at v ari o us a n gl es.
L o c o m oti v e a gilit y drills f or t h e b att er c a n f o c us o n m o v e m e nts c all e d f or
aft er c o nt a ct. B as e-r u n ni n g a gilit y drills s h o ul d si m ul at e t h e t ur ns t h at n e e d
t o b e m a d e w h e n r o u n di n g t h e b as es a n d e m p h asi z e st arti n g a n d st o p pi n g
a bilit y w hil e wit hi n t h e b as e p at hs.
W hil e p ositi o n-s p e cifi c a gilit y drills s h o ul d b e pr a cti c e d d ail y d uri n g t h e
s e as o n, a n i n- d e pt h off-s e as o n b as e b all- a n d s oft b all-s p e cifi c a gilit y pr o gr a m
c a n b e i ntr o d u c e d i nt o a w ell-r o u n d e d str e n gt h a n d c o n diti o ni n g pr o gr a m t w o
ti m es p er w e e k. D uri n g pr es e as o n, t h e fr e q u e n c y of a gilit y pr o gr a ms s h o ul d
i n cr e as e a n d b e p erf or m e d t hr e e ti m es p er w e e k, t h er e b y i n cr e asi n g t h e t ot al
v ol u m e of t his s p e cifi c w or k. F urt h er, drills s h o ul d us e b et w e e n a 1: 5 a n d a
1: 2 0 w or k-t o-r est r ati o ( 1). Si n c e m ost drills s h o ul d i n v ol v e s h ort dist a n c es
a n d l ast l ess t h a n 5 s e c o n ds, a 1: 2 0 w or k-t o-r est r ati o will b e s uffi ci e nt f or
a f ull A T P- P C r e c o v er y. As t h e s e as o n a p pr o a c h es, r est ti m es s h o ul d mi mi c
g a m e sit u ati o ns i n w hi c h t h e at hl et e is us u all y aff or d e d a b o ut 2 0 s e c o n ds of
r est b et w e e n pit c h es.
W h e n d et er mi ni n g t h e a p pr o pri at e v ol u m e f or a gilit y pr o gr a m s, it is
i m p ort a nt t o t a k e i nt o a c c o u nt t h e drills us e d, dist a n c e c o v er e d, a n d m ost
i m p ort a ntl y, t h e dir e cti o n al c h a n g e d e m a n ds a n d i nt e nsit y. F or e x a m pl e, a
s h ort b ut hi g h-s p e e d 1 8 0- d e gr e e t ur n (as i n a r u n d o w n) will off er a diff er e nt
m e c h a ni c al d e m a n d t h a n a l o n g er dist a n c e ar c-li k e t ur n (as i n r o u n di n g first
b as e). M a gri ni a n d c oll e a g u es ( 1) s u g g est a t ot al v ol u m e of 3 0 0 t o 6 0 0 m et ers
( 3 2 8. 1- 6 5 6. 2 y d) p er s essi o n. F or C O D drills, 4 or 5 r e p etiti o ns ar e s u g g est e d
t o b e p erf or m e d i n e a c h dir e cti o n f or a p pr o pri at e l e ar ni n g t o t a k e pl a c e o n
eit h er si d e. F or hi g h-fr e q u e n c y pl y o m etri c drills, t h e at hl et e s h o ul d c o m mit
t o p erf or mi n g t h e drill as f ast as p ossi bl e f or u p t o 5 or 6 s e c o n ds. M a n y
drills will off er a dir e cti o n al c o m p o n e nt (e. g., m o vi n g eit h er ri g ht vs. l eft, u p
vs. b a c k, or u p l eft vs. u p ri g ht) s o e q u al att e nti o n is d e v ot e d a n d s h o ul d b e
i n cl u d e d i n t h e t ot al v ol u m e. It is a d vis e d t h at t ot al v ol u m e b e s u m m e d b y
usi n g t ot al r e p etiti o ns p erf or m e d i n all dir e cti o ns. G e n er al- p ur p os e drills
s h o ul d b e p erf or m e d f or at l e ast 2 or 3 s ets w h er e as p ositi o n-s p e cifi c drills
s h o ul d b e pr a cti c e d o v er 4 or 5 s ets. P erf or mi n g a g e n er al- p ur p os e drill
all o ws at hl et es a n o p p ort u nit y t o m ai nt ai n g o o d f u n d a m e nt al m o v e m e nt
s kills i n di c ati v e of o v er all at hl eti cis m, w h er e as p ositi o n-s p e cifi c drills all o w
t h e m t o b e c o m e b ett er s p e ci ali z e d at t h eir s p e cifi c p ositi o n. N ot e t h at c at c h-
ers r e q uir e a u ni q u e s et of s kills t h at s e p ar at e t h e m fr o m a n y ot h er p ositi o n
o n t h e fi el d. T h er ef or e, f or tr a nsf er t o o c c ur, v ari a bl e a gilit y drills n e e d t o b e
d esi g n e d t o fit a c at c h er a n d pr a cti c e d r e g ul arl y.
G E N E R A L- P U R P O S E D RI L L S
M ulti pl a n ar Hi p H o p s a n d P o p s
Hi p h o ps a n d p o ps pl a c e a n e m p h asis o n b o d y c o ntr ol a n d C O D w h e n t h e
b o d y’s c e nt er of m ass s u d d e nl y c h a n g es. R ot ati o n al hi p h o ps a n d p o ps a d d
hi p r ot ati o n wit h s h o ul d er dis ass o ci ati o n. I n all v ari ati o ns t h e at hl et e s h o ul d
att e m pt t o k e e p t h e h e a d a n d s h o ul d ers still. A m or e a d v a n c e d v ersi o n c a n
b e p erf or m e d o n o n e l e g.
Li n e ar Hi p H o p p er s
B e gi n f a ci n g f or w ar d wit h b ot h f e et b e hi n d a li n e. H o p f or w ar d a n d b a c k w ar d o n b ot h
f e et o v er t h e li n e.
L at er al Hi p H o p p er s
B e gi n f a ci n g si d e w a ys wit h b ot h f e et n e xt t o t h e li n e. H o p l at er all y o n b ot h f e et o v er
t h e li n e a n d b a c k.
4 5- D e gr e e Hi p P o p p er s
B e gi n f a ci n g f or w ar d wit h b ot h f e et b e hi n d a li n e. H o p o n b ot h f e et a n d r ot at e t h e hi ps
4 5 d e gr e es t o m o v e o n e f o ot i n fr o nt of t h e li n e w hil e k e e pi n g t h e ot h er f o ot b e hi n d
t h e li n e. W h e n t h e f e et c o nt a ct t h e gr o u n d t h e y s h o ul d l a n d p ar all el t o e a c h ot h er a n d
at t h e s a m e ti m e. Q ui c kl y s wit c h t h e f e et a n d tr y t o p ut t h e f o ot i n fr o nt of t h e li n e i n
t h e s a m e e x a ct s p ot e v er y ti m e.
9 0- D e gr e e Hi p P o p p er s
B e gi n f a ci n g si d e w a ys wit h o n e f o ot o n o n e si d e of t h e li n e a n d t h e ot h er f o ot o n t h e
li n e. H o p o n b ot h f e et a n d r ot at e t h e hi ps 9 0 d e gr e es t o m o v e t h e f o ot t h at is off t h e
li n e o nt o t h e li n e. T h e f o ot t h at b e gi ns o n t h e li n e s h o ul d l a n d b a c k o n t h e li n e. T h e n
q ui c kl y h o p b a c k i nt o t h e st arti n g p ositi o n. W h e n t h e f e et c o nt a ct t h e gr o u n d t h e y
s h o ul d l a n d p ar all el t o e a c h ot h er a n d at t h e s a m e ti m e. K e e p t h e h e a d a n d s h o ul d ers
f a ci n g p er p e n di c ul ar t o t h e li n e at all ti m es. P erf or m t his drill r ot ati n g b ot h t o t h e ri g ht
a n d t o t h e l eft.
1 8 0- D e gr e e Hi p P o p p er s
B e gi n f a ci n g b a c k w ar d wit h b ot h f e et o n t h e li n e. B ef or e st arti n g, r ot at e t h e s h o ul d ers
s o t h at t h e y ar e p er p e n di c ul ar t o t h e li n e. H o p wit h b ot h f e et a n d r ot at e t h e hi ps 1 8 0
d e gr e es s o t h at b ot h f e et l a n d b a c k o n t h e li n e f a ci n g t h e o p p osit e dir e cti o n. W h e n t h e
f e et c o nt a ct t h e gr o u n d t h e y s h o ul d l a n d p ar all el t o e a c h ot h er a n d at t h e s a m e ti m e.
K e e p t h e h e a d a n d s h o ul d ers f a ci n g p er p e n di c ul ar t o t h e li n e at all ti m es. P erf or m t his
drill r ot ati n g b ot h t o t h e ri g ht a n d t o t h e l eft.
Hi p P o p p er s wit h a C at c h
P erf or m t h e d esir e d hi p h o p or p o p drill f or 3 t o 5 s e c o n ds a n d t h e n t hr o w a b all f or
t h e at hl et e t o c at c h i n t h e air. T h e b all s h o ul d b e t hr o w n i n diff er e nt pl a c es ar o u n d t h e
drill ar e a i n or d er t o f or c e t h e at hl et e t o m a k e r a n d o m b o dil y a dj ust m e nt s. T his h el ps
mi mi c t h e d e m a n ds of t h e g a m e.
Ar m Sli d e s wit h R e a c h
Di vi n g f or a b all or sli di n g h e a dfirst i nt o a b as e is diffi c ult t o s af el y r e pli c at e
i n a c o ntr oll e d e n vir o n m e nt. A gilit y drills i n v ol vi n g f alli n g o nt o t h e gr o u n d
a n d r e a c hi n g c a n assist i n cr e ati n g a k n o wl e d g e a n d c o nfi d e n c e f or hitti n g
t h e gr o u n d, si m ult a n e o usl y i m pr o vi n g d y n a mi c st a bilit y a n d b uil di n g r e a c-
ti v e str e n gt h i n t h e c or e a n d s h o ul d er c o m pl e x es. C O D pri n ci pl es f or t h e
u p p er b o d y ar e e x pl or e d h er e. T o cr e at e a m or e u ni v ers al e n vir o n m e nt, a d d
a t ar g et a n d v ar y t h e dist a n c e a n d/ or dir e cti o n of t h e r e a c h i n r a n d o m a n d
r e a cti v e f as hi o n.
Ar m Sli d e s wit h R e a c h
I n a q u a dr u p e d p ositi o n wit h h a n ds o n a sli d er o n t h e gr o u n d, h a v e t h e at hl et e sli d e
o n e ar m al o n g t h e gr o u n d e xt e n di n g it o ut i n fr o nt of t h e b o d y w hil e f alli n g f or w ar d.
A s i n a tr a diti o n al p us h- u p e x er cis e, us e t h e ot h er ar m t o assist i n br a ci n g a n d st o p pi n g
t h e f all, pr e v e nti n g t h e c h est fr o m t o u c hi n g t h e gr o u n d. T o a d d a l e v el of diffi c ult y,
b e gi n u pri g ht i n t h e k n e eli n g p ositi o n a n d f all f or w ar d all o wi n g t h e o n e ar m t o l a n d,
sli d e, a n d e xt e n d t o w ar d a t ar g et w hil e t h e ot h er ar m assist s i n br a ci n g a n d st o p pi n g
t h e f all. P o p ri g ht b a c k u p i nt o t h e u pri g ht a n d k n e eli n g st arti n g p ositi o n or p o p b a c k
u p i nt o a st a n di n g p ositi o n.
I N FI E L D E R- A N D PI T C H E R- S P E CI FI C D RI L L S
F or e h a n d a n d B a c k h a n d L u n g e Pi c k- U p s
Elit e b as e b all a n d s oft b all pl a y ers i niti all y sl o w t h eir h a n ds, li mit h e a d m o v e -
m e nt, a n d vis u all y tr a c k t h e b all d e e p er t o all o w t h e ms el v es m or e ti m e t o
d e ci d e a n d a dj ust t h eir h a n d m o v e m e nt as t h e b all cl os es i n. I n c or p or ati n g
u p p er- b o d y r e a c hi n g i n f or e h a n d a n d b a c k h a n d a gilit y drills c a n h el p t h e
at hl et e a c q uir e t h e n e c ess ar y s kills t h at r ei nf or c e pr o p er s e q u e n ci n g a n d
ti mi n g i n a g a m e hi g hl y r eli a nt o n vis u al tr a c ki n g a n d u p p er- b o d y r e a c hi n g
m o v e m e nts.
L u n g e Pi c k- U p
Tr a diti o n al pi c k- u p drills ar e p erf or m e d b y sli di n g l at er all y 2 or 3 ti m es i n b ot h dir e cti o ns
w hil e fi el di n g a b all o n b ot h e n ds.
• P h a s e 1 . I niti all y p erf or m t his drill i n t h e a bs e n c e of c at c hi n g a b all. T ur n t h e
b o d y pi v oti n g o n o n e f o ot a n d l u n g e wit h a f or e h a n d r e a c h, t h e n r et ur n t o t h e
st arti n g p ositi o n. T h e n pi v ot a n d t ur n t h e b o d y m o vi n g o n e f o ot a cr oss t h e b o d y,
l u n g e wit h a b a c k h a n d r e a c h, a n d t h e n r et ur n t o n e utr al. O n c e pr o p er t e c h ni q u e
is a c q uir e d, s p e e d u p t h e e x e c uti o n of t h e drill b y m o vi n g t h e f e et a n d g etti n g
i nt o a n d o ut of t h e l u n g e as q ui c kl y as p ossi bl e.
• P h a s e 2 . Pi c k t hr e e diff er e nt l o c ati o ns o n b ot h si d es a n d alt er t h e l a n di n g z o n e
of e a c h st e p ( 8, 9, 1 0 o’cl o c k t o t h e l eft a n d 2, 3, 4 o’cl o c k t o t h e ri g ht). S p e e d u p
t h e m o v e m e nt as l o n g as a c c ur a c y a n d c o ntr ol ar e m ai nt ai n e d.
• P h a s e 3 . I nst e a d of pi v oti n g fr o m t h e st arti n g p ositi o n, q ui c kl y s wit c h t h e f e et w hil e

h o p pi n g a n d t ur ni n g t h e b o d y si m ult a n e o usl y. Dr o p i nt o t h e l u n g e d p ositi o n a n d
r e a c h wit h t h e gl o v e h a n d a n d t o u c h t h e gr o u n d.
• P h a s e 4 . T h e at hl et e s h o ul d r e a ct t o a b all hit b y t h e c o a c h. T h e at hl et e m ust d e ci d e
eit h er t o us e t h e f or e h a n d or t h e b a c k h a n d l u n g e t o r e a c h t o fi el d t h e b all.
F o ot Fir e S wit c h e s
Tr a diti o n al f o ot fir e drills ar e pr e pl a n n e d a gilit y drills t h at a ct as a hi g h-fr e -
q u e n c y pl y o m etri c t o i m pr o v e gr o u n d c o nt a ct ti m e a n d f o ot q ui c k n ess. T h e f o ot
fir e s wit c h drill a d ds a t e m p or al c o m p o n e nt a n d b e c o m es m or e b as e b all- a n d
s oft b all-s p e cifi c b y i n c or p or ati n g a d diti o n al t as ks oft e n us e d i n t h e g a m e w hil e
c at c hi n g, e x c h a n gi n g, a n d t hr o wi n g a b all, as i n t ur ni n g a d o u bl e pl a y.
F o ot Fir e S wit c h
B e gi n b y g a zi n g a h e a d wit h t h e h a n ds i n a r e c ei vi n g p ositi o n w hil e c h o p pi n g t h e f e et i n
pl a c e f or 3 t o 5 s e c o n ds. O n a g o c o m m a n d, t h e at hl et e r e a ct s q ui c kl y, t ur ns t h e b o d y 9 0
d e gr e es, s wit c h es t h e f e et t o a t hr o wi n g st a n c e ( p er p e n di c ul ar t o t h e ori gi n al f o ot pl a c e -
m e nt), a n d i niti at es a cr o w h o p. F or t h e ri g ht- h a n d e d t hr o w er, t h e ri g ht f o ot l a n ds o n t h e
g r o u n d first, h o p pi n g i nt o p ositi o n dir e ctl y u n d er n e at h t h e b o d y w hil e t h e l eft f o ot s wi n gs
sli g htl y o ut si d e of s h o ul d er- wi dt h, l a n di n g i m m e di at el y aft er t h e ri g ht f o ot. At t his p oi nt,
t h e at hl et e’s b o d y w ei g ht s h o ul d b e pri m aril y distri b ut e d o n t h e ri g ht f o ot u n d er n e at h
t h e b o d y. R e p e at t h e drill f or t h e d esir e d a m o u nt of r e p etiti o ns. F or m or e s p e cifi cit y, a d d
a gl o v e t o t h e drill a n d r e a ct t o a t hr o w n b all i nst e a d of a v er b al g o c o m m a n d, all o wi n g
t h e at hl et e t o tr a c k a n d s u c c essf ull y e x c h a n g e t h e b all t o t h e t hr o wi n g h a n d.
O U T FI E L D E R- S P E CI FI C D RI L L S
Zi g z a g s
T h es e drills mi mi c g oi n g b a c k t o w ar d a fl y b all o v er h e a d at a sli g ht a n gl e. Dis -
ass o ci ati n g t h e hi ps a n d s h o ul d ers all o ws t h e at hl et e t o t ur n t h e hi ps t o w ar d
t h e dir e cti o n of t h e r u n w hil e k e e pi n g t h e li n e of si g ht o n t h e b all. Ulti m at el y
t h e g o al is t o cr e at e a n u n pl a n n e d, v ari a bl e e n vir o n m e nt.
Zi g z a g O v er-t h e- S h o ul d er
B e gi n b y r u n ni n g f or w ar d t o e a c h c o n e b y r ot ati n g t h e hi ps t o w ar d t h e n e xt c o n e. At
e a c h c o n e, pl a nt a n d p us h off usi n g o n e f o ot t o c h a n g e dir e cti o n wit h o ut c o mi n g t o a
c o m pl et e st o p. K e e p t h e h e a d a n d s h o ul d ers f a ci n g f or w ar d w hil e t h e hi ps r ot at e t o all o w
t h e at hl et e t o r u n f or w ar d.
Zi g z a g wit h a C at c h
T h e c o a c h st a n ds at t h e st arti n g p oi nt a n d aft er 2 t o 4 c ut s ar e m a d e t hr o ws a b all i nt o t h e
air a n d t h e at hl et e tr a c k s it d o w n t o m a k e t h e c at c h. F or a n a d d e d r e a cti v e c o m p o n e nt,
t h e c o a c h c a n als o p oi nt i n w hi c h dir e cti o n t h e at hl et e n e e ds t o t ur n b ef or e t hr o wi n g t h e
b all i nt o t h e air.
Y Drill s
T h es e drills pr o vi d e v ari ati o ns i n a n e n vir o n m e nt t h at oft e n i n v ol v es a q ui c k
d e cisi o n, b o d y c o ntr ol, a n d o n e s wift c ut w hil e i n p urs uit of t h e b all.
Y F or w ar d A p pr o a c h
St arti n g at t h e t o p of t h e Y f or m ati o n, eit h er o n t h e l eft or t h e ri g ht si d e, s pri nt t o t h e
mi d dl e c o n e a n d m a k e a n a br u pt c ut t o w ar d t h e b ott o m c o n e. O n a p pr o a c h t o t h e
b ott o m c o n e s w e e p t h e gr o u n d wit h eit h er a f or e h a n d or a b a c k h a n d a n d cr o w h o p
t hr o u g h t h e c o n e t o si m ul at e fi el di n g a gr o u n d b all a n d e x c h a n gi n g it t o t hr o w.
Y B a c k w ar d A p pr o a c h
St arti n g at t h e b ott o m of t h e Y f or m ati o n i n a n e utr al p ositi o n f a ci n g f or w ar d, t ur n
eit h er t o t h e l eft or t h e ri g ht a n d s pri nt t o t h e mi d dl e c o n e. T h e n m a k e a n a br u pt c ut
t o t h e t o p of t h e Y p ositi o n, eit h er t o t h e l eft or t o t h e ri g ht. I n p h as e 1 of t his drill, t h e
c ut at t h e mi d dl e c o n e s h o ul d b e p erf or m e d i n t h e s a m e dir e cti o n as t h e i niti al t ur n.
I n p h as e 2 of t h e drill, t h e c ut at t h e mi d dl e c o n e c a n b e m a d e g oi n g i n t h e o p p osit e
dir e cti o n of t h e mi d dl e c o n e. T o a d d a l e v el of diffi c ult y, t h e c o a c h c a n p oi nt t o t h e
dir e cti o n of t h e i niti al t ur n a n d t h e n t hr o w a b all i nt o t h e air s o t h at t h e at hl et e h as t o
m a k e a c ut at t h e mi d dl e c o n e a n d p urs u e a b all o v er t h e s h o ul d er.
C A T C H E R- S P E CI FI C D RI L L S
C at c h er’s P o p- U p A gilit y
T h e c at c h er’s p o p- u p drill c a n b e gi n wit h t h e c at c h er e n visi o ni n g t h e b all h as alr e a d y
b e e n bl o c k e d i n t h e dirt.
T h e c at c h er b e gi ns i n a k n e eli n g p ositi o n wit h t h e h e a d d o w n a n d t h e h a n ds t u c k e d
i nt o t h e b o d y j ust a b o v e t h e gr o u n d. St a n di n g i n fr o nt of t h e c at c h er, t h e c o a c h or a
t e a m m at e t oss es a b all i n cl os e vi ci nit y t o t h e c at c h er s o t h e at hl et e c a n l o o k u p a n d
still s e e w h er e t h e b all c o nt a ct s t h e gr o u n d. T h e c at c h er list e ns f or t h e b all t o hit t h e
gr o u n d a n d i m m e di at el y r e a ct s, p o ps u p q ui c kl y o nt o t w o f e et, a n d r etri e v es t h e b all
as q ui c kl y as p ossi bl e. I n a m or e a d v a n c e d v ersi o n of t h e drill, t h e c at c h er will n e e d s hi n
g u ar ds. T h e c at c h er st art s i n t h e cr o u c h p ositi o n a n d w ait s f or t h e c o a c h or a t e a m m at e
t o p oi nt i n eit h er t o t h e ri g ht or t o t h e l eft. R e a cti n g t o t h e p oi nt, t h e c at c h er m o v es
i n t h e c orr es p o n di n g dir e cti o n a n d dr o ps t o t h e k n e es. Aft er p oi nti n g, t h e c o a c h or
t e a m m at e dr o ps a b all i n cl os e vi ci nit y t o t h e c at c h er. T h e c at c h er t h e n i m m e di at el y
p o ps b a c k u p o nt o t w o f e et a n d r etri e v es t h e b all.
C at c h er’s B u nt A gilit y
T h e c at c h er’s b u nt a gilit y drill is a v ari a bl e drill ai m e d t o i m pr o v e a c at c h er’s r es p o ns e
a n d m o v e m e nt ti m e w h e n m o vi n g fr o m t h e cr o u c h p ositi o n t o fi el di n g a b u nt.
T h e c at c h er st art s i n a cr o u c h p ositi o n a n d w ait s f or t h e c o a c h or a t e a m m at e,
st a n di n g b e hi n d t h e c at c h er, t o t oss a b all o ut i n fr o nt of t h e c at c h er s o t h at it r olls a
s h ort dist a n c e a w a y ( b et w e e n t h e b as eli n es). W hil e l o o ki n g str ai g ht a h e a d, t h e c at c h er
r e m ai ns al ert a n d us es visi o n a n d a u dit or y c u es t o l o c at e t h e b all a n d r etri e v e it as
q ui c kl y as p ossi bl e. T o a d d a l e v el of diffi c ult y aft er t ossi n g t h e b all, t h e c o a c h c a n y ell
o ut a b as e f or t h e c at c h er t o t hr o w t o aft er fi el di n g t h e b all.
B A S E R U N NI N G- S P E CI FI C D RI L L S
Zi g z a g W e a vi n g Drill s
Zi g z a g w e a vi n g off ers a s etti n g f or at hl et es t o i m pr o v e b o d y c o ntr ol w hil e
r u n ni n g t h e b as es. L at er al a c c el er ati o n a n d d e c el er ati o n t e c h ni q u e is e x pl or e d
h er e, a n d si n c e dist a n c e d et er mi n es v el o cit y i n s h ort e x pl osi v e s h uttli n g, e a c h
C O D s h o ul d b e c o m e m or e diffi c ult as t h e dist a n c e of t h e r u n i n cr e as es. T o
a d d a t e m p or al c o m p o n e nt, t h e c o a c h c a n r e m o v e t h e c o n es a n d i nst e a d p oi nt
or y ell s witc h t o i niti at e e a c h s u bs e q u e nt c h a n g e i n dir e cti o n.
S n a k e W e a v e (I n si d e F o ot C ut)
I n t his v ari ati o n, t h e at hl et e will r u n f or w ar d a n d t ur n ti g htl y ar o u n d t h e c o n es i n a n
ar c-li k e f as hi o n r at h er t h a n m a ki n g a br u pt, s h ar p- a n gl e d c ut s. All o w t h e i nsi d e f o ot
t o pl a nt j ust o ut si d e e a c h c o n e. T h e l ar g er t h e ar c t h e e asi er it will b e t o e x e c ut e t his
s p e cifi c w e a v e. M a ki n g t his t ur n o n fl at gr o u n d is diffi c ult a n d will r e q uir e t h e at hl et e
t o e x pl or e diff er e nt s p e e ds t o st e er ar o u n d e a c h c o n e wit h o ut sl o wi n g d o w n.
Pi c kl e
Fi v e c o n es ar e s et u p 5 y ar ds ( 4. 6 m) a p art i n a str ai g ht li n e. T o b e gi n, t h e t ors o s h o ul d
b e f a ci n g f or w ar d w hil e t h e hi ps r ot at e t o all o w t h e at hl et e t o r u n b a c k w ar ds b y f a ci n g
si d e w a ys, si mil ar t o w h e n st e ali n g a b as e, t h e n t ur n a n d s pri nt t o t h e ri g ht fr o m c o n e 1
t o c o n e 2. T h e at hl et e t h e n t ur ns t o t h e l eft a n d s pri nt s b a c k t o c o n e 1. I n si mil ar f as hi o n
a n d wit h o ut st o p pi n g, t h e at hl et e s pri nt s b a c k a n d f ort h b et w e e n c o n e 1 a n d 3, a n d
b a c k t o c o n e 1 a g ai n. N e xt, t h e at hl et e s pri nt s fr o m c o n e 1 t o c o n e 4, r et ur ni n g a g ai n
t o c o n e 1 a n d fi n all y t o c o n e 5 a n d b a c k t o c o n e 1 t o c o m pl et e t h e drill.
B A S KE T B ALL
J a v air Gill et t
B as k et b all pl a y ers m ust b e a bl e t o c o or di n at e m o v e m e nt i n v ari o us dir e cti o ns
at a hi g h r at e of s p e e d, wit h a br u pt st o ps a n d st arts, oft e n wit h a b as k et b all
i n h a n d. A d diti o n all y, t h e y m ust b e a bl e t o e x e c ut e all of t h es e s kills w hil e
u n d er t h e pr ess ur e of a n off e n d er or a d ef e n d er. I n or d er t o b e s u c c essf ul, it
is i m p er ati v e t h at t h e at hl et e h as q ui c k a n d a c c ur at e d e cisi o n- m a ki n g s kills
a n d g o o d p eri p h er al a w ar e n ess.
A n eff e cti v e b as k et b all-s p e cifi c a gilit y pr o gr a m will i n cl u d e p ur p os ef ul e x er -
cis es t o a d a pt t o t h es e p er c e pt u al, c o g niti v e, m ot or, a n d p h ysi c al d e m a n ds.
F or tr a nsf er t o t h e c o urt, a gilit y drills n e e d t o pr o gr ess t o f ull-s p e e d b as k et -
b all-s p e cifi c a cti o ns i n a n u n pl a n n e d, v ari a bl e e n vir o n m e nt.
B as k et b all c a n b e br o k e n d o w n i nt o bri ef s e g m e nts of a c c el er ati o n, d e c el -
er ati o n, a n d m ulti dir e cti o n al c utti n g a cti viti es. T h e l e n gt h of a m o d er n b as -
k et b all g a m e will v ar y b as e d o n l e v el of pl a y b ut will t y pi c all y l ast 4 0 t o 4 8
mi n ut es, s plit e v e nl y i nt o q u art ers a n d h al v es wit h e a c h p oss essi o n l asti n g a
m a xi m u m of 2 4 t o 3 0 s e c o n ds ( 2). It h as b e e n n ot e d t h at a b as k et b all pl a y er
m a y p erf or m m or e t h a n a t h o us a n d c h a n g es of m o v e m e nt d uri n g a g a m e, wit h
at hl et es c h a n gi n g p ositi o ns a b o ut e v er y 2 s e c o n ds t hr o u g h o ut t h e d ur ati o n
of a g a m e ( 1, 2). St o p p a g e ti m es will v ar y i n l e n gt hs a n d o c c ur as a r es ult of
t ur n o v ers, ti m e o uts, f o uls, a n d s o f ort h. Alt h o u g h a r e g ul ati o n b as k et b all c o urt
is 9 4 f e et ( 2 8. 7 m) l o n g, a n at hl et e will r ar el y, if e v er, tr a v el t h at f ull l e n gt h i n
a str ai g ht li n e. F urt h er m or e, m o v e m e nt s p e e ds a n d eff orts will v ar y wit hi n
e a c h p oss essi o n. F or elit e-l e v el hi g h s c h o ol at hl et es, hi g h-i nt e nsit y a cti viti es
o nl y m a k e u p 1 4 t o 1 8 % of all m o v e m e nts, wit h si g nifi c a nt dr o ps i n i nt e n -
sit y o c c urri n g o v er t h e c o urs e of a g a m e ( 2). Als o, hi g h-i nt e nsit y m o v e m e nt
r e q uir e m e nts ar e si g nifi c a ntl y hi g h er f or g u ar ds as c o m p ar e d t o c e nt ers d u e t o
t h e r e q uir e m e nts of t h eir p ositi o n ( 2). B as e d o n t his e vi d e n c e it s e e ms l o gi c al
t h at b as k et b all-s p e cifi c a gilit y drills s h o ul d l ast 5 t o 3 0 s e c o n ds. Wit hi n t h es e
ti m e p eri o ds, a gilit y drills at v ari o us dist a n c es a n d i nt e nsiti es s h o ul d b e us e d
t o b ett er r e pli c at e t h e st o p- a n d- g o n at ur e of t h e s p ort a n d m a n a g e f ati g u e.
A n a gilit y tr ai ni n g s essi o n c a n als o b e d esi g n e d t o si m ul at e t h e s e g m e nt a -
ti o n of a b as k et b all g a m e. T ot al r esti n g ti m e m a k es u p a p pr o xi m at el y 3 0 % of
t h e a cti vit y i n a b as k et b all g a m e ( 2). As a r es ult, w or k-t o-r est r ati os c a n v ar y
b et w e e n 1: 1 f or hi g hl y i nt e ns e eff orts of l o n g er d ur ati o n ( 3 0 s e c o n ds) a n d
1: 2 0 f or hi g hl y i nt e ns e eff orts of s h ort er d ur ati o n ( 5 s e c o n ds). F urt h er m or e, it
is s u g g est e d t h at b as k et b all-s p e cifi c a gilit y tr ai ni n g s essi o ns us e c o ntr asti n g
r est p eri o ds (e. g., st a n d, w al k, j o g, a n d r u n) t o b ett er mi mi c t h e d e m a n ds of

t h e g a m e.
T h e t ot al v ol u m e of a gilit y tr ai ni n g s h o ul d b e p ositi o n-s p e cifi c a n d b as e d
o n t h e t ot al mi n ut es a n at hl et e will b e r e q uir e d t o pl a y i n a g a m e. Tei x eir a a n d
c oll e a g u es ( 4) f o u n d t h at a s h uttl e r u n i n v ol vi n g t hr e e c h a n g es of dir e cti o n
w er e s u p eri or i n i m pr o vi n g a n a er o bi c q u aliti es t o a s h uttl e r u n o nl y usi n g
o n e C O D.
T h e fr e q u e n c y of a gilit y tr ai ni n g s essi o ns p er w e e k s h o ul d als o v ar y
d e p e n di n g o n t h e ti m e of y e ar, t h e v ol u m e of b as k et b all pr a cti c e, a n d li v e
g a m e a cti vit y. Als o, Tei x eir a a n d c oll e a g u es ( 4) f o u n d t h at t w o tr ai ni n g
s essi o ns p er w e e k of p erf or mi n g v ari o us s h uttl e r u ns is s uffi ci e nt t o s h o w
si g nifi c a nt i m pr o v e m e nts i n p erf or m a n c e. F or a d a pt ati o ns t o o c c ur, a hi g h er
n u m b er of tr ai ni n g s essi o ns s h o ul d t a k e pl a c e d uri n g t h e off-s e as o n, w h e n
t h e v ol u m e of pr a cti c e a n d li v e g a m e pl a y is l o w er. T w o a gilit y s essi o ns p er
w e e k s e e ms s uffi ci e nt as it is ass u m e d t h at a w ell- b al a n c e d pr o gr a m will als o
i n cl u d e str e n gt h a n d p o w er tr ai ni n g al o n g wit h ot h er f or ms of c o n diti o ni n g
t hr o u g h o ut t h e w e e k. E m p h asis s h o ul d b e pl a c e d o n t h e at hl et e’s p ositi o n a n d
t h e s p e cifi c m o v e m e nts r e q uir e d o n t h e c o urt. T h es e a gilit y drills s h o ul d als o
h a v e a n off e nsi v e or a d ef e nsi v e f o c us. I n m ost c as es, off e nsi v e- mi n d e d drills
s h o ul d i n c or p or at e a b as k et b all. M o v e m e nts f or c e nt ers a n d f or w ar ds diff er
gr e atl y fr o m t h os e of g u ar ds a n d t h er ef or e mi g ht i n cl u d e m or e r e b o u n di n g
a n d ot h er drills cl os er t o t h e ri m st a yi n g ar o u n d t h e l a n e. O n t h e ot h er h a n d,
drills f or g u ar ds m a y i n cl u d e m or e dri b bli n g o v er gr e at er dist a n c es w hil e
m o vi n g a cr oss t h e c o urt a n d ar o u n d t h e p eri m et er.
L a n e A gilit y
T h e f o c us i n t h e i niti al p h as es of tr ai ni n g mi g ht b e o n t h e a c q uisiti o n of pr o p er m o v e -
m e nt m e c h a ni cs a n d tr a nsiti o ns i n a pr e pl a n n e d s etti n g. I n b as k et b all, t h e m ost b asi c
m o v e m e nt s o n t h e c o urt will b e li n e ar a c c el er ati o ns a n d d e c el er ati o ns, b a c k p e d ali n g,
a n d l at er al sli di n g. T h e l a n e a gilit y drill is p erf or m e d i n t h e s a m e p att er n as t h e f o ur
c or n ers drill d es cri b e d i n c h a pt er 6 (s e e p a g e 1 2 5 ), b ut i nst e a d of cr e ati n g a b o x, t h e
s et u p is ar o u n d t h e p ai nt (t h e r e ct a n g ul ar ar e a o n t h e c o urt c o nt ai n e d wit hi n t h e k e y
t h at e n c o m p ass es t h e mi d dl e of t h e fl o or u n d er n e at h t h e b as k et). It als o diff ers fr o m
t h e f o ur c or n ers drill i n t h at u p o n r e a c hi n g t h e l ast c o n e t h e at hl et e will r e p e at t h e
p att er n g oi n g t h e o p p osit e dir e cti o n (t h er e b y g oi n g ar o u n d t h e p ai nt t wi c e).
H alf- M o o n
T h e h alf- m o o n drill is a m ulti dir e cti o n al a gilit y drill t h at w or k s w ell f or m o v e m e nt t e c h -
ni q u e a n d pr e pl a n n e d C O D. It als o off ers m a n y v ari ati o ns a n d c a n b e e asil y m o difi e d t o
in cl u d e diff er e nt tr a nsiti o ns a n d m o v e m e nt (s h uffli n g, cr oss o v er st e p, 9 0- 1 8 0- d e gr e e
t ur ns, a n d s o o n). I n t his e x a m pl e, c o n es ar e s et 5 y ar ds ( 4. 6 m) a p art a n d t h e at hl et e
st art s b et w e e n t h e c o n es s et at 3 o’cl o c k a n d 9 o’cl o c k. At t h e st arti n g p oi nt, t h e at h -
l et e is al w a ys f a ci n g t h e c o n e at 1 2 o’cl o c k. T h e at hl et e r u ns f or w ar d t o t h e c o n e at 1 2
o ’cl o c k. W h e n t h e at hl et e r e a c h es t h e c o n e, t h e ri g ht f o ot s h o ul d b e sli g htl y i n fr o nt of
t h e l eft f o ot. T h e at hl et e t o u c h es t h e c o n e wit h t h e ri g ht h a n d a n d t h e n b a c k p e d als t o
t h e st arti n g p oi nt. T h e at hl et e will t h e n r e p e at t his a cti o n, i n a cl o c k wis e m a n n er (t h us,
aft er r e a c hi n g t h e c o n e at 3 o’cl o c k, t h e n e xt c o n e t o r u n t o is t h e c o n e at 9 o’cl o c k),
s pri nti n g t o e a c h c o n e a n d t h e n b a c k p e d ali n g t o t h e st arti n g p ositi o n.
5
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5
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St art
E 7 3 5 4/ N C S A/ T F 0 9. 0 1/ 6 1 1 4 6 4/ m h- R 1
St ar Cl o s e o ut
T h e st ar cl os e o ut drill is a pr e pl a n n e d, b as k et b all-s p e cifi c a gilit y drill us ef ul w h e n w or k -
i n g o n pr o p er d ef e nsi v e cl os e o ut t e c h ni q u e w hil e m o vi n g i n m ulti pl e dir e cti o ns. T h e
p r o p er a p pr o a c h i n a cl os e o ut drill is f or t h e at hl et e t o wi d e n t h e st a n c e a n d dr o p t h e
hi ps t o l o w er t h e b as e of s u p p ort v er y q ui c kl y. T h e at hl et e will als o t a k e a f e w s h ort,
c h o p p y st e ps t o d e c el er at e b ef or e c o mi n g t o a c o m pl et e st o p. I n t his drill, t h e at hl et e
al w a ys r et ur ns t o t h e st arti n g p oi nt, w hi c h is c all e d t h e n ail . Fi v e c o n es ar e s et u p i n a
st ar f or m ati o n 5 t o 1 0 y ar ds ( 4. 6- 9. 1 m) a p art, wit h t h e n ail dir e ctl y i n t h e mi d dl e of
t h e st ar. If t h e drill is n ot p erf or m e d o n a b as k et b all c o urt, t h e c o n e at 1 2 o’cl o c k will
r e pr es e nt t h e t o p of t h e k e y. St arti n g at t h e n ail, t h e at hl et e r u ns t o t h e c o n e at 1 2
o’cl o c k a n d c o m es t o a st o p wit h pr o p er cl os e o ut f or m. I n t his first a p pr o a c h, w h e n
t h e at hl et e c o m es t o a c o m pl et e st o p t h e ri g ht f o ot s h o ul d b e sli g htl y i n fr o nt of t h e
l eft f o ot a n d t h e ri g ht h a n d s h o ul d r e a c h hi g h i n fr o nt of t h e b o d y. T his st a n c e at a
c o m pl et e st o p w o ul d mi mi c t h e d ef e n d er pr e v e nti n g t h e off e nsi v e pl a y er fr o m m o vi n g
l eft. T h e at hl et e t h e n n at ur all y t ur ns a n d q ui c kl y r u ns b a c k t o t h e st arti n g p ositi o n f a ci n g
f or w ar d. N e xt, t h e at hl et e r u ns t o t h e s a m e c o n e at 1 2 o’cl o c k b ut c o m es t o a c o m pl et e
st o p wit h t h e l eft f o ot sli g htl y i n fr o nt of t h e ri g ht f o ot a n d t h e l eft ar m o ut str et c h e d
hi g h i n fr o nt of t h e b o d y. A g ai n, t h e at hl et e n at ur all y t ur ns a n d q ui c kl y r u ns b a c k t o
t h e n ail. T h e at hl et e t h e n r u ns t o t h e c o n e at 2 o’cl o c k a n d c o m es t o a c o m pl et e st o p
wit h t h e l eft f o ot sli g htl y i n fr o nt of t h e ri g ht f o ot a n d r et ur ns t o t h e n ail. T h e at hl et e
t h e n r u ns t o t h e c o n e at 1 0 o’cl o c k a n d c o m es t o a c o m pl et e st o p wit h t h e ri g ht f o ot
sli g htl y i n fr o nt of t h e l eft f o ot a n d r et ur ns t o t h e n ail. Still f a ci n g 1 2 o’cl o c k, t h e at hl et e
t ur ns a n d r u ns t o t h e c o n e at 5 o’cl o c k a n d c o m es t o a c o m pl et e st o p wit h t h e l eft f o ot
sli g htl y i n fr o nt of t h e ri g ht f o ot a n d r et ur ns t o t h e n ail. Fi n all y, t h e at hl et e t ur ns a n d
r u ns t o t h e c o n e at 7 o’cl o c k a n d c o m es t o a c o m pl et e st o p wit h t h e ri g ht f o ot sli g htl y
i n fr o nt of t h e l eft f o ot a n d r et ur ns t o t h e n ail.
5-
10
y ar
ds
N ail
E 7 3 5 4/ N C S A/ T F 0 9. 0 2/ 6 1 1 4 6 5/ m h- R 1
L N ail
T h e L n ail drill is a n ot h er pr e pl a n n e d, b as k et b all-s p e cifi c a gilit y drill us ef ul o n b ot h t h e
off e nsi v e a n d d ef e nsi v e e n ds of t h e c o urt. I n t his drill, c o n es ar e s et u p i n a n L s h a p e;
t h e dist a n c e c a n v ar y d e p e n di n g o n t h e d esir e d tr ai ni n g eff e ct. I n t his e x a m pl e, c o n es
will b e s et 5 t o 6 y ar ds ( 4. 6- 5. 5 m) a p art a n d t h e drill will b e e x pl ai n e d e m p h asi zi n g
m o v e m e nt i n t h e ri g ht dir e cti o n (f oll o w t h e s a m e pr ot o c ol t o t h e l eft). C o n e 1 will b e
t h e st arti n g p oi nt, s et at t h e fr e e t hr o w li n e, c o n e 2 will b e pl a c e d j ust a b o v e t h e t o p
of t h e k e y or 3- p oi nt li n e, a n d c o n e 3 will b e pl a c e d t o t h e ri g ht of c o n e 2. M ulti pl e
m o v e m e nt pr o gr essi o ns will b e us e d i n t his drill s et u p. A n a d v a n c e d v ari ati o n will
i m pr o v e b as k et b all-s p e cifi c f o ot w or k b y s etti n g s cr e e ns at c o n e 2 a n d e x pl ori n g t h e
us e of dr o p st e ps. A n ot h er a d v a n c e d v ari ati o n is t o c o m bi n e t h e f o ur p h as es i nt o o n e
si n gl e drill, gi vi n g it a m or e p h ysi ol o gi c al a n d m e c h a ni c al c o n diti o ni n g tr ai ni n g eff e ct.
• P h a s e 1. T h e at hl et e s pri nt s fr o m c o n e 1 t o c o n e 2, c o m es t o a st o p wit h t h e
ri g ht f o ot sli g htl y i n fr o nt of t h e l eft f o ot, a n d t h e n b a c k p e d al s pri nt s t o c o n e 1.
• P h a s e 2. T h e at hl et e s pri nt s fr o m c o n e 1 t o c o n e 2, sli d es t o t h e ri g ht t o c o n e 3,
s pri nt s b a c k t o c o n e 2, a n d t h e n b a c k p e d al s pri nt s t o c o n e 1.
• P h a s e 3 .T h e at hl et e s pri nt s fr o m c o n e 1 t o c o n e 2, sli d es t o t h e ri g ht t o c o n e 3,
dr o p st e ps (t ur ni n g i n w ar d), a n d s pri nt s t o c o n e 1.
• P h a s e 4 . T h e at hl et e s pri nt s fr o m c o n e 1 t o c o n e 2, dr o p st e ps (t ur ni n g i n w ar d)
a n d sli d es t o c o n e 3, s pri nt s b a c k t o c o n e 2, a n d t h e n dr o p st e ps (t ur ni n g i n w ar d)
t o s pri nt b a c k t o c o n e 1.
V C ut
T h e V c ut drill is a pr e pl a n n e d, b as k et b all-s p e cifi c a gilit y drill t h at e m p h asi z es t h e
pi c k- a n d-r oll a n d di v e a cti o ns ass o ci at e d o n t h e off e nsi v e e n d of t h e c o urt a n d is m ost
c o m m o n f or fr o nt c o urt pl a y ers (i. e., c e nt ers a n d f or w ar ds) w h o m ost oft e n p erf or m
t h es e a cti o ns. I n t his drill, c o n es ar e s et u p i n a V s h a p e a n d t h e dist a n c e c a n v ar y
d e p e n di n g o n t h e d esir e d tr ai ni n g eff e ct. I n t his e x a m pl e, c o n es will b e s et 5 t o 6 y ar ds
( 4. 6- 5. 5 m) a p art a n d t h e drill will b e e x pl ai n e d e m p h asi zi n g m o v e m e nt i n t h e ri g ht
dir e cti o n (f oll o w t h e s a m e pr ot o c ol t o t h e l eft). S et c o n e 1 at t h e l eft wi n g, c o n e 2 at
t h e t o p of t h e k e y or t hr e e- p oi nt li n e, a n d c o n e 3 u n d er t h e b as k et. T h e at hl et e s pri nt s
fr o m c o n e 1 t o c o n e 2 a n d c ut s off t h e l eft l e g str ai g ht t o c o n e 3. T h e n t h e at hl et e
s pri nt s b a c k t o c o n e 2, pl a nt s o n t h e l eft l e g, a n d pi v ot s, t ur ni n g i n w ar d t o w ar d t h e
b as k et, a n d t h e n sli d es b a c k t o c o n e 1. T o v ar y t h e drill, a d d a s cr e e n at c o n e 2 a n d
p erf or m diff er e nt r olli n g p att er ns.
Li n e ar C o n e A gilit y
T h e li n e ar c o n e a gilit y drill is a pr e pl a n n e d drill t h at cr e at es pr a cti c e r e p etiti o n a n d off ers
m a n y diff er e nt v ari ati o ns i n o n e s et u p. T w o str ai g ht li n es of c o n es ar e s et u p t h e l e n gt h of
t h e c o urt i n a str ai g ht li n e t o w ar d t h e b as k et, cr e ati n g a l a n e b o u n d ar y t o st a y wit hi n. C o n e
1 is o n t h e b as eli n e, c o n es 2 a n d 3 ar e ali g n e d wit h t h e fr e e t hr o w li n e, c o n es 4 a n d 5 ar e
o n t h e h alf- c o urt li n e, c o n es 6 a n d 7 ar e ali g n e d wit h t h e f ar fr e e t hr o w li n e, a n d c o n e 8 is
o n t h e f ar b as eli n e.
T h e wi dt h of t h e l a n e c a n v ar y b ut it s h o ul d b e n arr o w a n d f o c us o n i m pr o vi n g t h e at h -
l et e’s i niti al 1- 2- 3 st e p a gilit y. T h e at hl et e st art s at o n e e n d of t h e c o urt o n eit h er t h e l eft or
th e ri g ht li n e of t h e c o n es. F or t his e x a m pl e, t h e at hl et e will st art at c o n e 1 o n t h e l eft si d e
at o n e e n d of t h e c o urt a n d o n t h e ot h er e n d of t h e c o urt c o n e 1 will b e o n t h e ri g ht si d e.
U p-t h e- c o urt m o v e m e nt s will b e pr a cti c e d m o vi n g t o t h e ri g ht w h er e as c o mi n g b a c k d o w n-
t h e- c o urt m o v e m e nt s will b e pr a cti c e d m o vi n g l eft.
• Li n e ar c o n e drill st ati o n 1 . Sli d e st e p (fr o nt a n d h e d g e) : T h e at hl et e s pri nt s f or w ar d
a n d, at c o n e 2, e x pl osi v el y sli d es l at er all y t o t h e ri g ht t o c o n e 3, r u ns b a c k t o c o n e 2,
a n d t h e n s pri nt s u p t o c o n e 4 t o r e p e at t h e s a m e m o v e m e nt a g ai n at e a c h c o n e u p t h e
c o urt. O n t h e w a y b a c k d o w n t h e c o urt, all m o v e m e nt s will f o c us o n m o vi n g l at er all y
t o t h e ri g ht. I n t his drill, t h e at hl et e s h o ul d vis u ali z e h e d gi n g l at er all y t o st a y i n fr o nt of
a d ef e n d er.
• Li n e ar c o n e drill st ati o n 2 . Cr oss o v er st e p ( c at c h u p) : T h e at hl et e s pri nt s f or w ar d
a n d, at c o n e 2, e x pl osi v el y r ot at es t h e hi ps a n d s pri nt s t o c o n e 3, l at er all y sli d es b a c k t o
c o n e 2, a n d t h e n s pri nt s t o c o n e 4 t o r e p e at t h e s a m e m o v e m e nt a g ai n at e a c h c o n e
u p t h e c o urt. O n t h e w a y b a c k d o w n t h e c o urt, all m o v e m e nt s will f o c us o n m o vi n g
l at er all y t o t h e ri g ht. I n t his drill, t h e at hl et e s h o ul d vis u ali z e a n att e m pt t o c at c h u p t o
a n off e n d er w h o h as alr e a d y p ass e d b y.
• Li n e ar c o n e drill st ati o n 3 . Fi g ur e ei g ht (t hr o u g h s cr e e n) : T h e at hl et e s pri nt s f or w ar d
a n d, at c o n e 2, e x pl osi v el y r ot at es t h e hi ps a n d s pri nt s t o c o n e 3, a n d t h e n s pri nt s ar o u n d
t h at c o n e m a ki n g a v er y ti g ht t ur n. T h e at hl et e t h e n s pri nt s b a c k t o c o n e 2 a n d t ur ns u p
t o c o n e 4 t o r e p e at t h e s a m e fi g ur e- ei g ht m o v e m e nt at e a c h c o n e u p t h e c o urt. O n t h e
w a y b a c k d o w n t h e c o urt, all m o v e m e nt s will f o c us o n m o vi n g l at er all y t o t h e ri g ht. I n
t his drill, t h e at hl et e s h o ul d vis u ali z e m o vi n g ar o u n d a s cr e e ni n g off e n d er i n a n att e m pt
t o st a y wit h t h e p ers o n b ei n g g u ar d e d.
B a s eli n e 8
Fr e e-t hr o w 6 7
li n e
H alf- c o urt 4 5
li n e
Fr e e-t hr o w 2 3
li n e
B a s eli n e 1
E 7 3 5 4/ N C S A/ T F 0 9. 0 3/ 6 1 1 4 6 6/ m h- R 1
T e n ni s B all Dr o p s wit h a Dri b bl e

Elit e p oi nt g u ar ds ar e t y pi c all y k n o w n f or t h eir a gilit y, e x c ell e nt dri b bli n g a n d p assi n g
s kills, a n d a l o w t ur n o v er r at e. At s o m e p oi nt i n tr ai ni n g, b as k et b all-s p e cifi c a gilit y drills
m ust i n cl u d e a b as k et b all a n d h a v e g a m e-s p e e d p er c e pt u al a n d c o g niti v e c o m p o n e nt s
f or s u c c essf ul tr a nsf er t o o c c ur. Al o n g wit h a c c ur a c y a n d ti m e t o c o m pl eti o n, pr a cti c e
drills s h o ul d i m pr o v e a nti ci p at or y s kills a n d mi ni mi z e r es p o ns e ti m e. T e n nis b all dr o ps
is a c o m m o n drill t h at is us e d b y at hl et es i n a v ari et y of s p ort s b e c a us e it off ers a n
u n pl a n n e d, v ari a bl e c o m p o n e nt t o a gilit y. T e n nis b all dr o ps wit h a dri b bl e b e c o m es
e v e n m or e b as k et b all-s p e cifi c. I n t his drill, a c o a c h t oss es a t e n nis b all i nt o t h e air a n d
t h e at hl et e tri es t o c at c h t h e t e n nis b all aft er o n e b o u n c e w hil e dri b bli n g a b as k et b all.
O n c e t h e b all is c a u g ht, t h e at hl et e h as t o t oss t h e b all b a c k t o t h e c o a c h a c c ur at el y
a n d pr e p ar e f or a n ot h er b all t o b e t oss e d. Cr e ati n g a m or e fi x e d e n vir o n m e nt ( e. g.,
c at c hi n g o nl y wit h t h e ri g ht h a n d) c a n c h a n g e t h e diffi c ult y of t h e drill.
Di a m o n d S c ori n g
T h e di a m o n d s c ori n g drill is a v ari a bl e b as k et b all-s p e cifi c drill ai m e d t o i m pr o v e a gilit y
w hil e dri b bli n g a n d s h o oti n g a c c ur at el y. C o n es ar e s et u p i n a di a m o n d s h a p e wit h
c o n e 1 at t h e t o p of t h e k e y or t hr e e- p oi nt li n e. C o n es 2 a n d 3 ar e pl a c e d ar o u n d e a c h
el b o w al o n g t h e fr e e t hr o w li n e. C o n e 4 is pl a c e d j ust i n fr o nt of t h e ri m u n d er t h e
b as k et (r estri ct e d ar e a ar c). I n t his drill, t h e at hl et e is i nstr u ct e d t o o p e nl y c h o os e h o w
t o c o ntr ol t h e dri b bl e of t h e b all as t h e e ntir e t as k is c o m pl et e d.
T h e at hl et e st art s at t h e t o p of t h e k e y or t hr e e- p oi nt li n e a n d b e gi ns dri b bli n g. T h e
first t as k is t o m a k e o n e l at er al or b a c k w ar d m o v e ( cr e ati n g s p a c e fr o m t h e d ef e n d er),
pi c k u p t h e b all, a n d s h o ot. T h e c o a c h or t e a m m at e i m m e di at el y r et ur ns t h e b all t o
t h e at hl et e, w h o dri b bl es t o c o n e 2 a n d t h e n t a k es a n ot h er q ui c k l at er al or b a c k w ar d
st e p, pi c k s u p t h e b all, a n d s h o ot s. T h e at hl et e t h e n pr o c e e ds wit h a dri b bl e t o c o n e
3 a n d t a k es a n off- b al a n c e s h ot. Fi n all y, t h e at hl et e dri b bl es t o c o n e 4 a n d c h o os es t o
g o eit h er l eft or ri g ht t o fi nis h wit h a l a y u p. I n t his drill, t h e o nl y k n o w ns ar e t h e t ar g et
a n d t h e s p ot s at w hi c h e a c h s h ot will o c c ur. Wit h o ut a d ef e n d er, s p e cifi c b all h a n dli n g
a n d s h o oti n g st yl es c a n b e c o ntr oll e d. A g ai nst a d ef e n d er t h e at hl et e will h a v e t o s u c -
c essf ull y n a vi g at e t h e w a y t o e a c h s p ot i n a n e v er- c h a n gi n g e n vir o n m e nt.
C O M B AT S P O R T S
L or e n L a n d o w
A c o m b at at hl et e c a n b e d efi n e d as a n i n di vi d u al w h o p arti ci p at es i n a fi g ht -
i n g s p ort, s u c h as mi x e d m arti al arts, t a e k w o n d o, or b o xi n g. Alt h o u g h t h e
i m p ort a n c e of a gilit y tr ai ni n g f or fi el d a n d c o urt s p orts is cl e ar, t h e b e n efit
of i n cl u di n g a gilit y drills i n t h e tr ai ni n g pr o gr a m f or a c o m b at at hl et e m a y
n ot s e e m t o b e si g nifi c a nt. I n r e alit y, t h o u g h, t h er e is gr e at v al u e i n a p pl yi n g
a gilit y- b as e d e x er cis es t o c o m b at s p orts, b e c a us e g o o d f o ot w or k a n d t h e a bilit y
t o c h a n g e dir e cti o n q ui c kl y t o a v oi d or s et u p a n att a c k o n a n o p p o n e nt o v er
s h ort dist a n c es is criti c al ( 2).
W h e n tr ai ni n g t h e c o m b at at hl et e, it is i m p ort a nt t o c o nsi d er t h e diff er -
e n c e b et w e e n f o ot w or k tr ai ni n g a n d a gilit y tr ai ni n g. I n t his c o nt e xt, f o ot w or k
tr ai ni ng r ef ers t o e x er cis es t h at i m pr o v e p ur e f o ot s p e e d a n d c o or di n ati o n (i. e.,
tr ai ni n g l a d d er, d ot drills, li n e drills), w hil e agilit y tr ai ni ng e n c o m p ass es drills
t h at f o c us o n t h e at hl et e’s a bilit y t o m a n e u v er ar o u n d o bst a cl es. B ot h of t h es e
t y p es of tr ai ni n g m a y b e us ef ul i n d e v el o pi n g b al a n c e, a w ar e n ess, a n d g e n er al
r e a cti o n s kills ( 2). T h er e ar e m ulti pl e w a ys t o a p pr o a c h t h es e tr ai ni n g ar e as.
S p ort-s p e cifi c drills c a n b e us e d t o e n h a n c e s kills t h at p ert ai n t o t h e c h os e n
dis ci pli n e, w h er e as g e n er al s kill d e v el o p m e nt pr o vi d es a g o o d f o u n d ati o n of
at hl eti cis m t h at m a y a u g m e nt s p ort-s p e cifi c a biliti es. P ut si m pl y, as c o m b at
at hl et es b e c o m e m or e s kill e d at b o d y c o ntr ol a n d a w ar e n ess, t h e y will m ost
li k el y b e c o m e m or e w ell-r o u n d e d fi g ht ers.
T h e drills f e at ur e d i n t h e f oll o wi n g s e cti o n ar e j ust a f e w o pti o ns t h at c a n
b e us e d t o d e v el o p a c o m b at at hl et e’s at hl eti c a bilit y. B ot h t h e c o a c h a n d t h e
at hl et e s h o ul d k e e p i n mi n d t h at t h e g o al wit h t his t y p e of tr ai ni n g is n ot t o
p urs u e a n e n dl ess v ari et y of drills; r at h er, i m pr o v e m e nts ar e str o n g er w h e n
t h e n u m b er of diff er e nt e x er cis es is li mit e d a n d e a c h drill is m ast er e d. T h e y
m ust c o nsi d er h o w e a c h drill fits i nt o t h e o v er all d e v el o p m e nt pl a n. Cr e ati vit y
is e n c o ur a g e d b ut c o a c h es s h o ul d a v oi d r a n d o ml y usi n g drills wit h o ut h a vi n g
a cl e ar p ur p os e f or t h eir s el e cti o n. I nst e a d, c o a c h es s h o ul d m a k e s ur e t h at
at hl et es c o m pl et e e a c h r e p etiti o n usi n g g o o d at hl eti c p ositi o ns (as di ct at e d b y
t h eir s p ort), wit h a p pr o pri at e w ei g ht distri b uti o n a n d g o o d b o d y c o ntr ol. T h e
s p e e d of e a c h drill m a y b e i n cr e as e d as t h e at hl et e pr o gr ess es, b ut n ot t o t h e
p oi nt of s a crifi ci n g t e c h ni q u e. Ulti m at el y, it is i m p ort a nt t o f o c us o n u n d er -
st a n di n g h o w t h e v ari o us m o v e m e nt a n d r esist a n c e tr ai ni n g m o d aliti es c a n
pr o p erl y fit i nt o t h e o v er all g o al of o pti mi zi n g p erf or m a n c e i n c o m b at s p orts.
F O O T W O R K D RI L L S
R h yt h m a n d ti mi n g ar e criti c al c o m p o n e nts of f o ot w or k a n d ar e t h er ef or e vit al
t o m o v e m e nt m ast er y. T h es e t e m p or al p att er ns c a n b e tr ai n e d vi a r el ati v el y
si m pl e drills, s u c h as j u m pi n g r o p e, li n e h o ps, a n d a gilit y l a d d ers. T h er e ar e
a d diti o n al b e n efits t o f o ot w or k tr ai ni n g, s p e cifi c all y t h e a bilit y f or at hl et es
t o p ot e nti all y dis c o v er a n y si d e d o mi n a n c e or i m b al a n c e a n d t o d e v el o p
a d diti o n al c o nfi d e n c e i n a l e g t h at m a y c urr e ntl y b e l a c ki n g. F o ot w or k drills
m a y als o b e h el pf ul i n r e h a bilit ati n g l o w er-li m b i nj uri es a n d r est ori n g c o or -
di n ati o n i n t h e i nj ur e d li m b ( 1).
I n a n d O ut
T h e at hl et e b e gi ns i n a n at hl eti c p ositi o n wit h k n e es fl e x e d a n d f e et sli g htl y n arr o w er
t h a n hi p- wi dt h. A p art n er or c o a c h will i niti at e a c o m m a n d t o m o v e t h e f e et i n a n d o ut
fr o m o utsi d e t h e s h o ul d ers t o i nsi d e t h e hi ps as q ui c kl y as p ossi bl e w hil e m ai nt ai ni n g hi p
l e v el i n t h e at hl eti c p ositi o n. Ti m e t h e drill f or 8 t o 1 0 s e c o n ds, f oll o w e d b y a 3 0-s e c o n d
r est p eri o d. R e p e at f or 6 t o 8 r e p etiti o ns.
Hi p R ot ati o n
T h e at hl et e st art s at o n e e n d of t h e a gilit y l a d d er, f a ci n g t h e first s q u ar e fr o m t h e si d e
i n a n at hl eti c p ositi o n wit h t h e f e et at hi p- wi dt h. H e or s h e r ot at es t h e hi ps 4 5 d e gr e es
b a c k a n d f ort h t o alt er n at el y m o v e e a c h f o ot i nsi d e t h e s q u ar e wit h t h e ot h er f o ot
o ut si d e t h e s q u ar e, a n d s o o n d o w n t h e l e n gt h of t h e l a d d er. Ti m e t h e drill f or 8 t o 1 0
s e c o n ds wit h 3 0 s e c o n ds of r est a n d p erf or m 3 t o 6 r e p etiti o ns.
Li n e H o p
T h e at hl et e st art s i n a p ositi o n wit h t h e f e et s p a c e d n arr o wl y a n d k n e es sli g htl y fl e x e d.
H e or s h e h o ps b a c k a n d f ort h o v er t h e li n e wit h b ot h f e et as q ui c kl y as p ossi bl e. P erf or m
f or 8 t o 1 0 s e c o n ds wit h a 3 0-s e c o n d r est i nt er v al f or 3 t o 6 r e p etiti o ns.
M e di ci n e B all T o e T o u c h
T h e at hl et e st a n ds ( wit h a sli g ht fl e x i n t h e k n e es) i n fr o nt of a m e di ci n e b all t h at is
pl a c e d o n t h e gr o u n d. H e or s h e r ais es o n e f o ot a n d t a ps t h e t o p of t h e m e di ci n e b all
w hil e t h e ot h er f o ot r e m ai ns o n t h e gr o u n d, a n d t h e n i m m e di at el y s wit c h es t h e f e et
t o t o u c h t h e ot h er f o ot o n t o p of t h e b all. T h e at hl et e q ui c kl y alt er n at es f e et t o t o u c h
t h e t o p of t h e b all w hil e r ot ati n g ar o u n d it eit h er cl o c k wis e or c o u nt er cl o c k wis e. A s
drill pr ofi ci e n c y i m pr o v es, t h e c o a c h or p art n er m a y c o m m a n d t h e at hl et e t o c h a n g e
dir e cti o ns d uri n g r ot ati o n. C o m pl et e t h e drill f or 8 t o 1 0 s e c o n ds, r esti n g f or 3 0 s e c o n ds
b et w e e n eff ort s f or 3 t o 6 r e p etiti o ns.
A GI LI T Y D RI L L S
I n or d er t o b e a gil e, c o m b at at hl et es m ust b e a bl e t o bl e n d f o ot w or k a n d
s p e e d s kills. A gilit y d e v el o p m e nt r e q uir es p utti n g t h es e c o m p o n e nts t o g et h er
i n or d er t o m a n e u v er ar o u n d o bst a cl es wit h s kill a n d effi ci e n c y. C o m b at
s p orts ar e als o hi g hl y d e p e n d e nt o n r e a cti o n a bilit y. F or t his r e as o n, a gilit y
is a k e y f a ct or i n t h e at hl et e’s o v er all d e v el o p m e nt. T h es e drills m a y r e q uir e
s o m e ti m e t o l e ar n, b ut as t h e at hl et e a c q uir es t h e pr o p er m ot or s kills f or
e a c h t as k, drill c o m pl e xit y m a y b e m a ni p ul at e d f or a d diti o n al c o n diti o ni n g
or i m pr o v e d r e a cti v e n ess.
P art n er R e a cti v e S h uffl e

A p air of at hl et es b e gi n b y f a ci n g e a c h ot h er i n a n at hl eti c p ositi o n wit h t h eir k n e es
sli g htl y fl e x e d a n d f e et o ut si d e t h e hi ps. O n e p art n er will att e m pt t o mirr or t h e ot h er
as h e or s h e s h uffl es fr o m si d e t o si d e, f oll o wi n g t h e s h uffl e p att er n as cl os el y as p ossi -
bl e. T h e drill r e q uir es t h e at hl et es t o m ai nt ai n a pr o p er l o w at hl eti c p ositi o n i n or d er t o
a c hi e v e o pti m al b al a n c e a n d C O D. Ti m e t h e drill at a hi g h i nt e nsit y f or 8 t o 1 0 s e c o n ds
wit h 3 0 s e c o n ds of r est b et w e e n e a c h r o u n d f or 3 t o 6 r e p etiti o ns, s wit c hi n g l e a d er
a n d mirr or r ol es e a c h ti m e.
L at er al H ur dl e R u n
Arr a n g e f o ur c o n es or l o w h ur dl es i n a li n e, s p a c e d a b o ut 1 8 i n c h es ( 0. 5 m) a p art. T h e
at hl et e st a n ds at o n e e n d of t h e li n e f a ci n g o ut t o t h e si d e a n d t h e n m o v es l at er all y
d o w n a n d b a c k o v er e a c h c o n e or h ur dl e wit h a k n e e p u n c h a cti o n. M o v e b a c k a n d
f ort h d o w n t h e li n e c o nti n u o usl y f or 1 0 s e c o n ds, t h e n r est f or 3 0 s e c o n ds. R e p e at t h e
drill 4 t o 6 ti m es, f a ci n g alt er n at e dir e cti o ns f or e a c h r e p etiti o n.
L at er al S p e e d S h uffl e
Arr a n g e s e v e n c o n es i n a li n e, s p a c e d a b o ut 2 t o 3 f e et ( 0. 6- 0. 9 m) a p art. T h e at hl et e
st art s at o n e e n d of t h e li n e i n a n at hl eti c p ositi o n a n d t h e n q ui c kl y s h uffl es b a c k a n d
f ort h t o w e a v e b et w e e n t h e c o n es, att a c ki n g ar o u n d e a c h c o n e l at er all y w hil e m o vi n g
sli g htl y f or w ar d u ntil r e a c hi n g t h e e n d of t h e li n e. M ai nt ai n a g o o d wi d e b as e wit h t h e
f e et a n d f a c e t h e s a m e dir e cti o n t hr o u g h o ut t h e drill. T h e at hl et e m ust alt er n at e t h e
st arti n g si d e f or 4 t o 6 r e p etiti o ns, wit h 3 0 s e c o n ds of r est b et w e e n eff ort s.
C RI C K E T
Si m o n F er os
Cri c k et is a b at- a n d- b all g a m e t h at c o m pris es t w o t e a ms of el e v e n pl a y ers,
pl a y e d o n a gr ass o v al wit h a r e ct a n g ul ar pit c h at its c e nt er. E a c h t e a m b ats
a n d b o wls f or o n e or t w o i n ni n gs ( d e p e n di n g o n g a m e f or m at). T h e o bj e cti v e
of t h e b atti n g t e a m is t o s c or e as m a n y r u ns as p ossi bl e, w hil e t h e g o al of t h e
b o wli n g a n d fi el di n g t e a m is t o dis miss e a c h b att er a n d r e d u c e t h e n u m b er
of r u ns s c or e d. T h e t e a m t h at wi ns is t h e o n e t h at h as s c or e d t h e m ost r u ns.
I n cri c k et, b att ers r e a ct t o a d eli v er y fr o m t h e b o wl er ( p a c e or s pi n). T h e
s p e e d of t h e d eli v er y i nfl u e n c es t h e r e a cti o n a n d m o v e m e nt ti m es a v ail a bl e
f or t h e b att er t o d e ci d e w h et h er t o hit t h e b all or n ot, a n d t o m a k e t h e n e c es-
s ar y p ost ur al a dj ust m e nts i n r es p o ns e t o t his d e cisi o n (e. g., f e et, tr u n k, h e a d,
a n d ar ms). A d eli v er y wit h a l at e c h a n g e i n tr aj e ct or y, eit h er vi a a s wi n g or a
d e vi ati o n fr o m t h e cri c k et pit c h, oft e n r e q uir es a q ui c k a dj ust m e nt fr o m t h e
b att er t o s u c c essf ull y pl a y a d ef e nsi v e or att a c ki n g str o k e.
T o s u c c essf ull y s c or e a r u n ( or m ulti pl e r u ns) fr o m a d eli v er y, t h e b att er
w h o str u c k t h e b all will r u n t o t h e b o wli n g e n d of t h e cri c k et pit c h, w hil e
t h eir b atti n g p art n er will r u n t o t h e b atti n g e n d of t h e cri c k et pit c h. T his r e p-
r es e nts a 1 7. 7- m et er ( 5 8 ft) r u n a n d c a n i n v ol v e a 1 8 0- d e gr e e t ur n if a n ot h er
r u n is t o b e p erf or m e d. T h e i nt e nsit y of t h e r u n d e p e n ds o n t h e g a m e c o nt e xt
a n d t h e tr aj e ct or y a n d s p e e d of t h e b all i n r el ati o n t o t h e n e ar est fi el d ers. A
m a xi m al i nt e nsit y r u n t y pi c all y o c c urs w h e n t h e b att ers p er c ei v e ur g e n c y t o
g et t o t h e ot h er e n d t o pr e v e nt t h e ms el v es fr o m b ei n g r u n o ut b y t h e fi el di n g
t e a m. T his r e q uir es q ui c k a c c el er ati o n a n d s o m eti m es a q ui c k d e c el er ati o n
a n d a 1 8 0- d e gr e e t ur n (if a n ot h er r u n is t o b e p erf or m e d). I n d e e d, s p e e d i nt o
a n d o ut of t h e 1 8 0- d e gr e e t ur n is criti c al f or a q ui c k tr a nsiti o n b et w e e n r u ns
( 2) a n d r u n- m a ki n g a bilit y ( 1).
T h e fi el di n g t e a m c o m pris es s p e ci alist fi el di n g p ositi o ns, all wit h v ari o us
r e a cti v e a n d s kill r e q uir e m e nts. Ar g u a bl y t h e m ost s p e ci ali z e d p ositi o n is t h e
wi c k et k e e p er, w h o is r es p o nsi bl e f or r e c ei vi n g t h e b all t h at h as p ass e d t h e
b att er, a n d f or r u n ni n g t o t h e b att er’s e n d of t h e pit c h t o p ossi bl y aff e ct a r u n
o ut fr o m a r et ur n t hr o w fr o m a n ot h er fi el d er. A wi c k et k e e p er pr e d o mi n a ntl y
st arts i n a s e mi- cr o u c h e d p ositi o n w h e n st a n di n g b a c k t o a p a c e b o wl er b ut
is i n a d e e p s q u at p ositi o n u p t o t h e cri c k et st u m ps w h e n a s pi n b o wl er is
o p er ati n g. Fr o m t h es e st a n di n g p ositi o ns, wi c k et k e e p ers m a k e a n a dj ust m e nt
t o f o ot p ositi o n ( oft e n l at er al) t o r e c ei v e t h e b all o pti m all y. S o m eti m es a q ui c k
a dj ust m e nt is r e q uir e d, w h er e r e a cti o n a bilit y is p ar a m o u nt. A n e x a m pl e is
w h e n t h e b att er e d g es t h e d eli v er y, c a usi n g a q ui c k d efl e cti o n fr o m t h e b at
i n a diff er e nt tr aj e ct or y.
G e n er all y s p e a ki n g, t h e cl os er t h e fi el d er is p ositi o n e d t o cri c k et pit c h,

t h e gr e at er t h e r e a cti vit y c o m p o n e nt r e q uir e d t o s u c c essf ull y c at c h or st o p
t h e b all. If t h e b all h a p p e ns t o p ass t h e i nfi el d er, t h e n us u all y t his fi el d er
p erf or ms a r a pi d t ur n ( us u all y 1 8 0 d e gr e es, b ut it c a n v ar y) t o c h as e t h e b all.
I n s o m e c as es, t h e fi el d er als o h as t o s pri nt 5 t o 5 0 m et ers ( 1 6. 4- 1 6 4 ft) t o
c h as e t h e b all, pi c k u p t h e b all, a n d t hr o w t o eit h er e n d of t h e cri c k et pit c h.
T his m e a ns t h at fi el d ers r e q uir e n ot o nl y r e a cti vit y b ut als o a q ui c k C O D,
a c c el er ati o n s p e e d, m a xi m u m s p e e d, a n d d e c el er ati o n a bilit y t o s u c c essf ull y
mi ni mi z e t h e n u m b er of r u ns s c or e d, or t o c a us e a r u n o ut.
B o wli n g a cri c k et b all c a n b e t h o u g ht of as a cl os e d-s kill m oti o n. H o w e v er,
b o wl ers t a k e t h e r ol e as fi el d ers as s o o n as t h e b all h as b e e n r el e as e d fr o m t h e
h a n d. A b att er c a n stri k e t h e b all t o w ar d t h e b o wl er r e q uiri n g a q ui c k r e a c -
ti o n a n d a dj ust m e nt of b o d y p ositi o n t o c at c h or st o p t h e b all. P a c e b o wl ers
t y pi c all y fi n d t his t as k m or e diffi c ult t h a n s pi n b o wl ers, as at t h e ti m e w h e n
t h e b all is str u c k b y t h e b att er, t h e p a c e b o wl er is still i n t h e f oll o w-t hr o u g h
p h as e. N e v ert h el ess, b ot h p a c e a n d s pi n b o wl ers r e q uir e a f ast d e c el er ati o n
a n d a q ui c k a p pli c ati o n of f or c e t o c h a n g e b o d y dir e cti o n, a n d t o ulti m at el y
m e et t h e a nti ci p at e d tr aj e ct or y of t h e o n c o mi n g d eli v er y.
As a l ar g e v ari et y of m o v e m e nt p att er ns e xist a cr oss a cri c k et m at c h (a n d
r es p e cti v e g a m e f or m ats), a n d t h at t h er e ar e diff er e nt m o v e m e nt r e q uir e -
m e nts f or s p e ci alist p ositi o ns, t h e a bilit y t o d e v el o p cri c k et-s p e cifi c drills
t ar g eti n g r e a cti vit y, q ui c k n ess, a gilit y, a n d C O D a bilit y c a n c ert ai nl y a p p e ar
o v er w h el mi n g t o t h e c o a c h. H o w e v er, b y a n al y zi n g t h e t ar g et e d m o v e m e nts
of b att ers, b o wl ers, a n d fi el d ers (i n cl u di n g wi c k et k e e p ers), c o a c h es c a n cl as -
sif y cri c k et m o v e m e nts a n d p ut t h e m i nt o a b asi c str u ct ur e f or b uil di n g a n
eff e cti v e pr o gr a m t o d e v el o p r e a cti vit y, q ui c k n ess, a gilit y, a n d C O D a bilit y.
I n or d er t o br e a k d o w n cri c k et m o v e m e nts, it is us ef ul t o d et er mi n e
w h at b att ers, b o wl ers, a n d fi el d ers ar e tr yi n g t o a c hi e v e, a n d t h e g a m e-li k e
sit u ati o ns t h e y will e n c o u nt er. C o a c h es c a n eff e cti v el y c arr y t his t y p e of
a n al ysis usi n g t ar g et cl assifi c ati o ns. At a n y gi v e n ti m e, cri c k et ers ar e li k el y
att e m pti n g eit h er t o st art a m o v e m e nt or t o c h a n g e t h e dir e cti o n of m o v e -
m e nt (i. e., i niti ati o n m o v e m e nt), tr yi n g t o m o v e wit h m a xi m al a c c el er ati o n
or m a xi m al v el o cit y (i. e., a ct u ali z ati o n m o v e m e nt), or w aiti n g i n tr a nsiti o n
t o r e a ct t o a cri c k et-s p e cifi c sti m ul us (i. e., tr a nsiti o n m o v e m e nt). Ta bl es 9. 2,
9. 3, a n d 9. 4 i d e ntif y k e y m o v e m e nts wit hi n e a c h m o v e m e nt cl assifi c ati o n f or
b att ers, b o wl ers, a n d fi el d ers (r es p e cti v el y). T h e i nf or m ati o n pr o vi d e d c a n
h el p c o a c h es p erf or m a q u alit ati v e ass ess m e nt of e a c h m o v e m e nt p att er n
t o i d e ntif y t h e cri c k et ers’ str e n gt hs a n d w e a k n ess es. W h er e d efi ci e n ci es ar e
T a bl e 9. 2 M o v e m e nt P att er ns i n Cri c k et B att ers
M o v e m e nt t y p e M o v e m e nt ai m T ar g et m o v e m e nt p at t er n
I niti ati o n Lift b a c k or fr o nt f o ot off t h e St art i n a q u art er-s q u at p ositi o n,
gr o u n d pri or t o b all r el e as e a n d f oll o w wit h a bri ef tr a nsiti o n t o
pl a c e it els e w h er e wit h b o d y a si n gl e-l e g s q u at p ositi o n, a n d
w ei g ht o n t h e b alls of t h e f e et t h e n r et ur n t o a q u art er-s q u at
p ositi o n
M o v e fr o nt f o ot, b a c k f o ot, F or w ar d/ b a c k w ar d/ di a g o n al
or b ot h, aft er b all r el e as e t o q u art er-l u n g e p ositi o n
e ns ur e t h at t h e h e a d ( or m aj orit y (s o m eti m es a cr oss o v er st e p or
of b o d y w ei g ht) is n e ar t h e si d e s h uffl e is als o p erf or m e d)
a nti ci p at e d stri ki n g p oi nt
C h a n g e dir e cti o n ( 1 8 0- d e gr e e L o w a n d wi d e pl a nt st e p wit h
t ur n) c o ntr al at er al tr u n k fl e xi o n
a n d r ot ati o n t o tr a nsiti o n t o
a c c el er ati o n
Tr a nsiti o n St ati c w ait f or t h e b all t o b e W ei g ht e v e nl y distri b ut e d o n
r el e as e d b ot h f e et i n a q u art er-s q u at
p ositi o n
St ati c w ait t o d e ci d e o n a r u n W ei g ht sli g htl y o n t h e fr o nt f o ot
wit h t h e cri c k et b at eit h er i n o n e
h a n d or i n t w o h a n ds
D y n a mi c tr a nsiti o n (si d e Si d e s h uffl e i n a q u art er-s q u at
s h uffli n g) p ositi o n
D e c el er at e t o a C O D D e c el er ati o n p att er n a d d e d wit h
s p e cifi c C O D m e c h a ni c s
T a bl e 9. 3 M o v e m e nt P att er ns i n Cri c k et B o wl ers

I niti ati o n C h a n g e dir e cti o n (li n e ar or C ut st e p or pl a nt st e p i n a n y
l at er al) i n r es p o ns e t o i n c o mi n g dir e cti o n
b all str u c k b y t h e b att er
Tr a nsiti o n D y n a mi c w ait f or b all stri k e F ast er a n d m or e f or c ef ul
d e c el er ati o n i n b o wli n g
f oll o w-t hr o u g h is r e q uir e d t o b e
b ett er p ositi o n e d t o r e a ct a n d
a dj ust t o b all stri k e
(li n e ar or c ur vili n e ar)
184
T a bl e 9. 4 M o v e m e nt P att er ns i n Cri c k et Fi el d ers

I niti ati o n St art t o t h e fr o nt A c c el er ati o n p att er n
St art t o t h e si d e Cr oss st e p
St art t o t h e r e ar Dr o p st e p
C h a n g e dir e cti o n (li n e ar or C ut st e p or pl a nt st e p i n a n y
l at er al) i n r es p o ns e t o i n c o mi n g dir e cti o n
b all str u c k b y t h e b att er
Tr a nsiti o n D y n a mi c w ait f or b all stri k e W al ki n g t o w ar d t h e b att er as t h e
b o wl er is r u n ni n g i n t o b o wl
( as t h e b all is a b o ut t o b e
str u c k, t h e fi el d er g et s i n a wi d e
q u art er-s q u at p ositi o n t o e n a bl e
a q ui c k p us h fr o m eit h er f o ot i n
a n y dir e cti o n)
M o vi n g t o t h e si d e Si d e s h uffl e
M o vi n g t o t h e r e ar B a c k p e d al
D e c el er ati o n i nt o C O D D e c el er ati o n p att er n a d d e d wit h
s p e cifi c C O D m e c h a ni c s
(li n e ar or c ur vili n e ar)
M ov e t o t o p s p e e d M a xi m u m s p e e d p att er n
s e e n i n a p att er n, cri c k et ers c a n d o s p e cifi c drills t o bri n g t h es e p arti c ul ar

m o v e m e nts t o a mi ni m u m st a n d ar d. H o w e v er, str o n g p att er ns n e e d t o b e
r ei nf or c e d a n d pr a cti c e d b e c a us e t h e y c a n b e a str e n gt h t h at t h e cri c k et er
bri n gs t o t h e t e a m. Fr o m t his a n al ysis, c o a c h es c a n d e v el o p e a c h m o v e m e nt
p att er n al o n g t h e f oll o wi n g c o nti n u u m, w hi c h m o v es fr o m b asi c, cl ose d drills
(i. e., drills i n w hi c h t h e m o v e m e nt is pr e pl a n n e d a n d t h e at hl et e is fr e e t o
c o n c e ntr at e s ol el y o n t h e m o v e m e nt p att er n at h a n d) t o r a n d o m s p ort-s p e -
cifi c m o v e m e nts t h at dis pl a y hi g h l e v els of r e a cti vit y, q ui c k n ess, a gilit y, a n d
C O D. Wit h t his str u ct ur e, c o a c h es c a n d e v el o p cri c k et-s p e cifi c a gilit y f or e a c h
m o v e m e nt p att er n. It is i m p ort a nt t o k e e p i n mi n d t h at t h e r e q uir e m e nts of
t h e e x er cis e a n d t h e a bilit y of t h e cri c k et er will i nfl u e n c e t h e i nt e nsit y a n d
fr e q u e n c y of t h e m o v e m e nt p att er ns tr ai n e d.
T h e n e xt s e cti o n d es cri b es drills f or d e v el o pi n g r e a cti vit y, q ui c k n ess, C O D,
a n d a gilit y f or b att ers, b o wl ers, a n d fi el d ers. All of t h e drills s h o ul d b e pr e -
c e d e d b y a d y n a mi c w ar m- u p a n d c a n b e c o n d u ct e d d uri n g s kills tr ai ni n g
a n d i n t h e w ar m- u p pri or t o t h e g a m e. P erf or mi n g t h e drills o n s h ort- c ut
gr ass, i n cri c k et-s p e cifi c attir e (e. g., s pi k e d s h o es, b atti n g g e ar) is i m p ort a nt
f or p erf or m a n c e a n d i nj ur y pr e v e nti o n (e. g., fi el d er sli di n g t e c h ni q u es). T h e
drills c a n b e us e d t o cr e at e a n a gilit y tr ai ni n g s essi o n f or cri c k et pl a y ers.

B e c a us e e v er y o n e is e x p e ct e d t o b at a n d fi el d d uri n g a g a m e, at l e ast t w o
drills fr o m b atti n g a n d t w o fr o m fi el di n g s h o ul d b e p erf or m e d i n a n y gi v e n
tr ai ni n g s essi o n. S p e ci alist b o wl ers ar e e n c o ur a g e d t o c o m pl et e t h e t w o b o wl-
i n g-s p e cifi c drills first, f oll o w e d b y t h e b atti n g a n d fi el di n g drills wit h t h e r est
of t h e gr o u p. T o d e v el o p r e a cti vit y, q ui c k n ess, C O D, a n d a gilit y, t h es e drills
s h o ul d b e p erf or m e d t hr e e d a ys a w e e k i n t h e off-s e as o n a n d t w o t o t hr e e
d a ys a w e e k i n pr es e as o n. D uri n g t h e cri c k et s e as o n, r e a cti vit y, q ui c k n ess,
C O D, a n d a gilit y s h o ul d b e m ai nt ai n e d b y p erf or mi n g t h es e drills o n e or t w o
d a ys a w e e k. A 1: 3 w or k-t o-r est r ati o s h o ul d b e us e d t o e ns ur e t h at pr o p er
t e c h ni q u e c a n b e m ai nt ai n e d a n d t o w ar d off t h e n e g ati v e eff e cts of f ati g u e
w h e n p erf or mi n g drills.
B A T TI N G- S P E CI FI C D RI L L S
Dr o p a n d R u n
T his drill r e q uir es b att ers t o b u nt t h e b all t o t h eir f e et a n d i m m e di at el y a c c el er at e f or a
q ui c k r u n. B e gi n n ers c a n d o t his drill wit h a b all t h at is r oll e d t o t h e m al o n g t h e gr o u n d.
T h e n e xt pr o gr essi o n is t o h a v e t h e b all t hr o w n t o t h e m at a sl o w t o m o d er at e s p e e d.
A d v a n c e d cri c k et ers s h o ul d tr y t his drill a g ai nst p a c e b o wl ers a n d t o b u nt t h e b all wit hi n
a 5- m et er ( 5. 5 y d) r a di us t o all o w a r u n wit h t h e p arti c ul ar fi el d s etti n g.
R e a ct a n d A dj u st
T his drill r e q uir es t h e p a c e b o wl er t o b o wl t h e b all fr o m 7 5 % of t h e cri c k et pit c h l e n gt h.
T h e b att er is r e q uir e d t o r e a ct t o t h e tr aj e ct or y of t h e d eli v er y a n d m a k e a q ui c k a dj ust -
m e nt i n f o ot w or k a n d b o d y p ositi o n t o d e ci d e t o d ef e n d or att a c k t h e b all. D ef e nsi v e
m o v e m e nt s i n cl u d e bl o c ki n g t h e b all o n t h e fr o nt or b a c k f e et or s af el y e v a di n g t h e b all.
R u n a T hr e e ( Cl o s e d- S kill V er si o n)
T his drill i n v ol v es t h e b att er stri ki n g t h e b all i n t h e n et e n vir o n m e nt, a n d t o r u n a t hr e e.
T his i n cl u d es t hr e e 1 7. 7- m et er ( 1 9. 4 y d) r u ns a n d t w o 1 8 0- d e gr e e t ur ns wit h q ui c k d e c el -
er ati o n i nt o t h e t ur n a n d q ui c k a c c el er ati o n o ut of t h e t ur n. T h e b att er is e n c o ur a g e d
to h ol d t h e b at i n t h e pr ef err e d h a n d (r at h er t h a n i n b ot h h a n ds), a n d t o t ur n t o t h e
str o n g er si d e, as t his h as b e e n s h o w n t o r es ult i n a f ast er r u n ni n g b et w e e n wi c k et s ( 2).
R u n a T hr e e ( O p e n- S kill V er si o n)
T his drill i n v ol v es t h e b att er stri ki n g t h e b all i n a si m ul at e d g a m e e n vir o n m e nt, a n d t o
r u n a t hr e e if a p pr o pri at e t o d o s o wit h o ut b ei n g r u n o ut. Alt h o u g h t ur ni n g t o t h e
str o n g er si d e at t h e e n d of e a c h r u n will r es ult i n f ast er r u n ni n g b et w e e n wi c k et s ( 2),
it is i m p ort a nt f or t h e b att er t o t ur n t o t h e si d e t o s e e t h e fi el d ers s o a q ui c k d e cisi o n
c a n b e m a d e w h et h er t o t a k e a n ot h er r u n or n ot. R e p e at e d pr a cti c e at t ur ni n g t o t h e
w e a k er si d e will e v e nt u all y eli mi n at e t his w e a k n ess.
B O W LI N G- S P E CI FI C D RI L L S
Q ui c k D e c el er ati o n
T his drill si m pl y i n v ol v es t h e b o wl er f oll o wi n g t hr o u g h o v er a s h ort er ti m e a n d dist a n c e,
a n d g etti n g s et i n a q u art er-s q u at p ositi o n, r e a d y t o c h a n g e dir e cti o n if r e q uir e d. S pi n
b o wl ers will fi n d t his drill e asi er t o d o t h a n p a c e b o wl ers. C a uti o n is r e q uir e d f or t h e p a c e
b o wl ers, as d e c el er ati n g t o o q ui c kl y m a y l e a d t o i nj ur y. Aft er t h e b all is r el e as e d, t h e
p a c e b o wl er t y pi c all y r u ns t hr o u g h t o a b o ut h alf t h e dist a n c e of t h eir r u n- u p. A 2 5- t o
5 0 % r e d u cti o n i n f oll o w-t hr o u g h dist a n c e s h o ul d s uffi c e f or p a c e b o wl ers (r e d u cti o n
d e p e n ds o n r u n- u p s p e e d at d eli v er y).
Q ui c k D e c el er ati o n a n d C at c h
T his drill i n v ol v es t h e b o wl er d oi n g t h e q ui c k d e c el er ati o n drill b ut n o w b ei n g r e q uir e d
t o c at c h a b all t o w ar d t h e e n d of t h e f oll o w-t hr o u g h. T his drill is e x c ell e nt f or i m pr o v-
i n g r e a cti vit y a n d q ui c k n ess. F or n o vi c e cri c k et ers, a c o a c h c a n t hr o w t h e b all sl o w er,
in a pr e pl a n n e d dir e cti o n k n o w n t o t h e b o wl er, a n d r el e as e t h e b all w h e n t h e b o wl er
h as fi nis h e d t h e f oll o w-t hr o u g h. T o m a k e t his drill m or e diffi c ult, t h e b all c a n b e
t hr o w n f ast er, f art h er a w a y fr o m t h e b o wl er, i n a r a n d o m dir e cti o n, or e arli er i n t h e
f oll o w-t hr o u g h. B o wl ers c a n tr ai n t h eir b a c k p e d ali n g a bilit y b y c at c hi n g a b all t hr o w n
o v er h e a d. T o tr ai n t h e b o wl ers’ a bilit y t o a nti ci p at e t h e b all b ei n g str u c k t o t h e m, t h e y
s h o ul d b o wl t h e b all t o t h e b att er a n d w at c h t h e b att er’s f o ot w or k a n d d o w ns wi n g of
t h e b at. T his m e a ns t h at t h e b o wl er is e n c o ur a g e d t o k e e p t h e e y es o n t h e b att er e v e n
i n t h e f oll o w-t hr o u g h ( w h er e t h e tr u n k is oft e n fl e x e d, l at er all y fl e x e d, a n d r ot at e d t o
t h e si d e of t h e n o n b o wli n g ar m).
FI E L DI N G- S P E CI FI C D RI L L S
D efl e ct a n d C at c h
T his drill i n v ol v es f o ur or m or e cri c k et ers ( e v e n n u m b er r e q uir e d), st a n di n g i n a s m all
cir cl e ar ms- wi dt h a p art fr o m e a c h ot h er. T w o b alls ar e t hr o w n u n d er h a n d si m ult a n e -
o usl y b y t w o at hl et es dir e ctl y f a ci n g e a c h ot h er. T h e o bj e cti v e of t h e t hr o w is t o tr y t o
m a k e t h e b alls c o nt a ct e a c h ot h er i n mi dtr aj e ct or y. T his will c a us e t h e b alls t o d efl e ct
a n d pr es e nt a n o p p ort u nit y t o b e c a u g ht b y a n y o n e i n t h e cir cl e. T h e s m all er t h e cir cl e
or t h e f ast er t h e t hr o ws, t h e gr e at er t h e r e a cti vit y a n d q ui c k n ess r e q uir e d. N ot e t h at
t his drill c a n r es ult i n fi n g er i nj uri es if p erf or m e d wit h a cri c k et b all, s o a t e n nis b all
is a d vis e d. T o m a k e t his drill m or e cri c k et-s p e cifi c, a n u n d er h a n d t hr o w c a n b e m a d e
t o t h e b att er, w h er e a n att e m pt c a n b e m a d e t o d efl e ct t h e b all t o a n ar c of fi el d ers.
J u m p, T ur n, L a n d, a n d T hr o w
T his drill i n v ol v es t h e fi el d er pi c ki n g t h e b all u p a n d t hr o wi n g it t o t h e n o nstri k er’s e n d of
t h e cri c k et pit c h. It si m pl y c o m pris es a pi c k u p, j u m p, t ur n, a n d a l a n di n g t h at is si d e- o n
t o t h e wi c k et s at t h e n o nstri k er’s e n d. U p o n l a n di n g, t h e fi el d er s h o ul d b e i n t h e e arl y
c o c ki n g p h as e of t h e t hr o w s o t h at t h e b all c a n b e r el e as e d q ui c kl y.
S plit St e p a n d M ulti dir e cti o n al C O D

( O p e n- S kill V er si o n)
T his drill i n v ol v es a si m ul at e d m at c h, w h er e t h e fi el d er w al k s i n wit h t h e b o wl er t o w ar d
t h e b att er a n d p erf or ms a s m all j u m p j ust pri or t o stri ki n g t h e b all. U p o n l a n di n g wit h
b ot h f e et a p pr o xi m at el y s h o ul d er- wi dt h a p art a n d b o d y w ei g ht e v e nl y distri b ut e d, t h e
fi el d er s h o ul d r a pi dl y c h a n g e dir e cti o n i n r es p o ns e t o t h e tr aj e ct or y of t h e i n c o mi n g
b all. T his c o ul d i n v ol v e eit h er a f or w ar d a c c el er ati o n, a b a c k p e d al, a cr oss o v er st e p, a
dr o p st e p, or a si d e s h uffl e.
S plit St e p a n d M ulti dir e cti o n al C O D

( Cl o s e d- S kill V er si o n)
T his drill c a n b e p erf or m e d b y h a vi n g a c o a c h t hr o w t h e b all i n a pr e d et er mi n e d dir e cti o n
( e. g., i n fr o nt, o v er h e a d, l eft or ri g ht), wit h a s p e cifi c m o v e m e nt s ol uti o n t o pr a cti c e i n
r es p o ns e ( e. g., a cr oss o v er st e p) t o p arti c ul ar b all tr aj e ct ori es.
FI E L D H O C K E Y
F ar z a d J alil v a n d
Fi el d h o c k e y is a n i nt er mitt e nt s p ort t h at r e q uir es at hl et es t o e x e c ut e a
wi d e v ari et y of m ot or s kills, s u c h as a c c el er ati o n, d e c el er ati o n, a n d m ulti pl e
C O Ds t hr o u g h o ut a m at c h ( 8, 9). A t y pi c al (i. e., hi g h s c h o ol or c oll e g e) m at c h
c o nsists of t w o 3 5- mi n ut e h al v es wit h a 5- t o 1 0- mi n ut e br e a k b et w e e n t h e
t w o. I n c o ntr ast, elit e-l e v el i nt er n ati o n al c o m p etiti o ns ar e di vi d e d i nt o f o ur
1 5- mi n ut e q u art ers wit h 2- mi n ut e br e a ks aft er t h e first a n d t hir d q u art ers
a n d a 1 0- mi n ut e br e a k at t h e h alf.
S u c c ess i n t h e s p ort of fi el d h o c k e y d e p e n ds o n t h e a bilit y t o p erf or m
r e p e at e d a gilit y t as ks a n d a c c el er ati o n eff orts d uri n g a g a m e ( 4, 5, 8, 1 0).
A c c or di n g t o o bs er v ati o n al r es e ar c h, a t y pi c al fi el d h o c k e y m at c h c o nsists
of m or e t h a n 5 0 0 C O Ds, wit h a n e w p att er n e m pl o y e d a b o ut e v er y 8 t o 1 1
s e c o n ds ( 6). T h es e eff orts ar e c o u pl e d wit h m ulti pl e s pri nts l asti n g fr o m 1. 8
t o 3. 1 s e c o n ds, a n d g e n er all y u p t o 2 0 m et ers ( 2 1. 9 y d) p er b o ut ( 7). T h es e
r e p e at s pri nt eff orts m a y o c c ur as oft e n as 6 or 7 ti m es p er mi n ut e ( 1) wit h
a p pr o xi m at el y 2 0 t o 6 0 s pri nts p er g a m e ( 7).
A f e w f u n d a m e nt al c o n c e pts s h o ul d b e c o nsi d er e d b ef or e d e v el o pi n g a n
a gilit y a n d q ui c k n ess tr ai ni n g pr o gr a m f or fi el d h o c k e y pl a y ers. F or i nst a n c e,
m a n y s p e n d a g o o d m aj orit y of t h e g a m e i n a s e mi- cr o u c h e d p ositi o n w hil e
dri b bli n g, d ef e n di n g, a n d c o nt esti n g f or t h e b all b e c a us e of t h e s h ort si z e of
t h e fi el d h o c k e y sti c k. Fr o m a p erf or m a n c e st a n d p oi nt, tr a nsiti o ni n g fr o m t h e
s e mi- cr o u c h e d p ositi o n (at hl eti c p ositi o n) t o s pri nti n g or c h a n gi n g dir e cti o n
eff e cti v el y r e q uir es m ast eri n g t h e b asi c m o v e m e nts s u c h as t h e cr oss o v er st e p,
o p e n st e p, s h uffli n g, a n d s pri nti n g w hil e usi n g g o o d b o d y m e c h a ni cs ( 2, 3).
F urt h er m or e, si n c e t h e at hl et es ar e r e q uir e d t o c arr y a h o c k e y sti c k, v el o cit y
m a y b e r e d u c e d c o m p ar e d t o w h e n a n at hl et e is r u n ni n g wit h o ut a n i m pl e m e nt
( 1 1). T h er ef or e, it is i m p ort a nt t o us e t h e i m pl e m e nt as a pr o gr essi o n w h e n
tr ai ni n g t o pr o vi d e t h e gr e at est tr a nsf er of s kill t o t h e fi el d a n d t o pr a cti c e.
I n tr ai ni n g f or p h ysi c al pr e p ar ati o n, it is i m p ort a nt t o tr ai n m o v e m e nt p att er ns
fr o m t h e l e ast c o m pl e x t o t h e m ost c o m pl e x. T his all o ws t h e c o a c h t o h el p
at hl et es d e v el o p s p e cifi c p h ysi c al tr aits i n a s yst e m ati c a n d l o gi c al f as hi o n.
T h e s p e cifi c tr ai ni n g t ar g ets t h at us e t his hi er ar c h y m o d el i n cl u d e
1. d e v el o pi n g t h e n e c ess ar y q u aliti es of C O D s p e e d, q ui c k n ess, a n d a gilit y
t o m a n e u v er a n o p e n pl a yi n g fi el d a n d e x e c ut e s p ort-s p e cifi c t as ks (i. e.,
r e c ei v e, c arr y, distri b ut e, or c o nt est t h e b all),
2. d e v el o p first-st e p q ui c k n ess t o e v a d e o p p o n e nts a n d i n v a d e t h e o p p os -

i n g t e a m’s t errit or y, a n d
3. d e v el o p t h e a bilit y t o r e a d a n d r e a ct t o s p e cifi c sit u ati o ns, o p p o n e nts,
a n d t e a m m at es i n pr a cti c e s c e n ari os a n d g a m es.
T his p ur p os e d hi er ar c h y m o d el f or i m pr o vi n g fi el d h o c k e y s p e cifi c a gilit y
h as t hr e e p h as es f o c us e d o n s p e cifi c tr ai ni n g g o als arr a n g e d i n a s yst e m ati c
a n d pr o gr essi v e m a n n er. E a c h of t h es e p h as es r e pr es e nts a disti n ct tr ai ni n g
s e as o n a n d e a c h p h as e is d esi g n e d t o e n h a n c e t h e n e xt. T hr o u g h o ut t h es e
p h as es it is i m p ort a nt t o m o nit or t h e a c ut e tr ai ni n g v ari a bl es (i. e., i nt e nsit y,
v ol u m e, a n d fr e q u e n c y) as tr ai ni n g pr o gr ess es fr o m off-s e as o n t hr o u g h pr e -
s e as o n a n d i n-s e as o n. T h es e v ari a bl es als o ai d i n tr a c ki n g a c c u m ul at e d l o a d
(e. g., t ot al s pri nt dist a n c e), w hi c h c a n h el p d et er mi n e t h e at hl et e’s l e v els of
f ati g u e. Fi n all y, w h e n tr ai ni n g f or q ui c k n ess a n d a gilit y, q u alit y of m o v e m e nt
al w a ys o v err ul es q u a ntit y a n d, t h er ef or e, s h o ul d t a k e pr e c e d e n c e r e g ar dl ess of
t h e tr ai ni n g s e as o n. Ta bl e 9. 5 pr o vi d es s a m pl e tr ai ni n g p ar a m et ers s p e cifi c all y
f or a gilit y, C O D s p e e d, a n d q ui c k n ess f or e a c h s e as o n.
Of f- S e a s o n
I n t h e off-s e as o n, t h e pri orit y is f o u n d ati o n al w or k ai m e d at d e v el o pi n g t h e
b asi c s u b c o m p o n e nts of a gilit y a n d q ui c k n ess. T h e i nt e nsit y of tr ai ni n g
d uri n g t his p h as e s h o ul d b e l o w er t h a n d uri n g t h e p h as es t o f oll o w. D uri n g
t his p h as e a gr e at er e m p h asis s h o ul d b e pl a c e d o n v ol u m e a n d t e c h ni q u e
i n or d er t o d e v el o p g o o d m o v e m e nt p att er ns. T h e f oll o wi n g ar e t h e m aj or
tr ai ni n g g o als t h at s h o ul d b e e m p h asi z e d d uri n g t h e off-s e as o n.
T a bl e 9. 5 S a m pl e S e as o n- S p e cifi c A gilit y a n d Q ui c k n ess Tr ai ni n g G ui d eli n es

f or Fi el d H o c k e y
V ari a bl e O f f- s e a s o n Pr e s e a s o n I n- s e a s o n
I nt e nsit y L o w t o m o d er at e Hi g h M a xi m al
V ol u m e A c c el er ati o ns COD A c c el er ati o ns COD * * V ari a bl e * * V ari a bl e
of ≤ 5 0 0 speed of ≤ 1, 0 0 0 speed and a c c el er ati o ns C O D and
m et er s ( 5 4 7 drills ( 5- 2 5 m et er s a gilit y a gilit y
y d) of t ot al r e p etiti o ns ( 1, 0 9 4 y d) drills ( ≤ 2 5 drills
dist a n c e p er drill) * of t ot al r e p etiti o ns
dist a n c e p er drill) *
Fr e q u e n c y 2- 3 2- 3 1- 2
( p er w e e k)
W or k-t o- 1: 1 2- 1: 2 0 1: 4 - 1: 2 0 1: 1 2- 1: 2 0 1: 4 - 1: 2 0 V ari a bl e
r est r ati o
* C O D s p e e d dist a n c e s s h o ul d b e wit hi n t h e c o nt e xt of a c c el er ati o ns.

* * D e p e n ds u p o n at hl et e f ati g u e, s p a c e, a n d c o m p etiti o n s c h e d ul e.
1. Im pr o v e br a ki n g a bilit y vi a t h e u s e of d e c el er ati o n drill s. T h es e

drills s h o ul d b e e m p h asi z e d t o i m pr o v e t h e at hl et e’s c a p a cit y t o a bs or b
gr o u n d r e a cti o n f or c es b y usi n g g o o d b o d y m e c h a ni cs b ot h wit h a n d
wit h o ut a h o c k e y sti c k. D e c el er ati o n drills f o c us o n st o p pi n g i n b ot h
t h e at hl eti c p ositi o n a n d a st a g g er e d st a n c e (e. g., ri g ht or l eft l e g).
2. F o c u s o n m o v e m e nt q u alit y a n d C O D t e c h ni q u e. T h e at hl et e s h o ul d
b e t a u g ht t o m ai nt ai n a n at hl eti c p ositi o n w hil e cr e ati n g o pti m al
l e n gt h t e nsi o n r el ati o ns hi ps b et w e e n m us cl e gr o u ps t o p erf or m t h e
n e xt m o v e m e nt t as k. G o o d b o d y m e c h a ni cs s h o ul d b e e m p h asi z e d
w h e n e x e c uti n g l o w er i nt e nsit y pr e pl a n n e d l at er al a n d c utti n g drills.
At hl et es s h o ul d b e t a u g ht h o w t o a p pl y f or c e a p pr o pri at el y i n m ulti pl e
dir e cti o ns vi a t h e us e of drills t h at e m p h asi z e tr a nsiti o n al m o v e m e nts
(e. g., l at er al s h uffl es, a n gl e d c uts, c h o p st e ps).
3. In c or p or at e a c c el er ati o n drill s t h at e m p h a si z e l o w a n d i nt er m e di at e
v el o citi e s. Te a c hi n g at hl et es t o us e g o o d a c c el er ati o n m e c h a ni cs w h e n
s pri nti n g h el ps d e v el o p a s oli d f o u n d ati o n of m o v e m e nt s kills t o s u p -
p ort m or e i nt e ns e a n d c o m pl e x m o v e m e nts as t h e at hl et e pr o gr ess es.
Pr e s e a s o n
T h e t ar g et g o als f or pr es e as o n s h o ul d b uil d o n t h e s kills a n d a biliti es d e v el o p e d
i n t h e off-s e as o n. T h e pr es e as o n p h as e is c h ar a ct eri z e d b y hi g h er i nt e nsiti es
a n d m or e c o m pl e x m o v e m e nt t as ks w h e n c o m p ar e d t o t h e off-s e as o n. A d di -
ti o n all y, t h e v ol u m e of tr ai ni n g d uri n g t his p h as e is sli g htl y l ess t h a n d uri n g
t h e pr e vi o us p h as e t o offs et t h e i n cr e as e i n i nt e nsit y l e v el. I n a d diti o n t o
c o nti n ui n g t o r efi n e t h e s kills d e v el o p e d i n t h e off-s e as o n, t h e f oll o wi n g ar e
ar e as t h at s h o ul d b e c o nsi d er e d w h e n i m pl e m e nti n g a n a gilit y a n d q ui c k n ess
tr ai ni n g pr o gr a m d uri n g t h e pr es e as o n.
1. E m p h a si z e a c c el er ati o n a cr o s s a wi d e r a n g e of v el o citi e s i n c o n -
j u n cti o n wit h pr e pl a n n e d C O D s p e e d drill s. D uri n g t his st a g e,
e m p h asis s h o ul d b e pl a c e d o n t e a c hi n g t h e at hl et e t o tr a nsiti o n fr o m
d e c el er ati o n t o a c c el er ati o n i n m ulti pl e dir e cti o ns at t h e a p pr o pri at e
s p e e d a n d i nt e nsit y b as e d o n t h e s c e n ari o or sit u ati o n pr es e nt e d.
2. In c or p or at e C O D s p e e d drill s wit h s h ar p er c ut s a n d s m all er a n kl e,
k n e e, a n d hi p a n gl e s. S m all er a n gl es i n cr e as e t h e i nt e nsit y of m ost
drills b e c a us e of t h e p ot e nti al f or gr e at er e c c e ntri c l o a di n g.
3. Int r o d u c e o p e n d rill s. I n c or p or ati n g b asi c p er c e pt u al a n d d e ci-
si o n- m a ki n g t as ks t h at r e q uir e el e m e nts of vis u al s c a n ni n g, p att er n
r e c o g niti o n, a u dit or y sti m uli, a n d ki n est h eti c c u es h el p at hl et es b e gi n
t o l e ar n h o w t o a p pl y n e w s kills i n a m a n n er t h at is c o nt e xt u all y s p e-
cifi c t o t h eir s p ort.
I n- S e a s o n
D uri n g t h e l at e pr es e as o n a n d i nt o t h e i n-s e as o n, hi g h er-i nt e nsit y drills p er -
f or m e d as q ui c kl y as p ossi bl e a n d si mil ar t o c o m p etiti o n e v e nts s h o ul d b e
i n c or p or at e d. T h e f oll o wi n g ar e c o nsi d er ati o ns t o h el p bri d g e t h e g a p b et w e e n
tr ai ni n g a n d a ct u al g a m e p erf or m a n c e.
1. In c or p or at e p er c e pt u al a n d d e ci si o n- m a ki n g s kill s i nt o C O D s p e e d
a n d a gilit y drill s. Drills ai m e d at i n c or p or ati n g p er c e pt u al a n d d e ci -
si o n- m a ki n g s kills t h at r e q uir e t h e at hl et e t o r e a ct a n d p erf or m t o eit h er
vis u al or a u dit or y sti m uli h el p pr e p ar e f or c o m p etiti o n.
2. P erf or m b o ut s of m a xi m al li n e ar a n d m ulti dir e cti o n al a c c el er ati o n.
Mi ni mi zi n g t h e ti m e b et w e e n d e c el er ati o n a n d a c c el er ati o n s h o ul d
b e e m p h asi z e d i n or d er t o mi ni mi z e t h e ti m e b et w e e n m o v e m e nts.
Gr e at er r est s h o ul d b e all o w e d w h e n m a xi m al li n e ar a n d dir e cti o n al
a c c el er ati o n drills ar e p erf or m e d, si n c e t h e y c a n b e v er y f ati g ui n g.
B e c a us e it is i m p ort a nt t o p erf or m t h es e as q ui c kl y as p ossi bl e, a m pl e
r est s h o ul d b e all o w e d b et w e e n b o uts t o mi ni mi z e t h e eff e cts of f ati g u e.
T h e f oll o wi n g drills f o c us o n b asi c C O D s p e e d a biliti es t h at ar e a p pr o pri at e
t o p erf or m i n t h e i niti al st a g es of t h e off-s e as o n a n d t h at c a n b e pr o gr ess e d
t hr o u g h e a c h s u bs e q u e nt p h as e b y usi n g t h e m o difi c ati o ns pr e vi o usl y dis-
c uss e d.
Cr o s s o v er t o A c c el er at e
Pl a c e fi v e c o n es 5 m et ers ( 5. 5 y d) a p art o v er a 2 0- m et er ( 2 1. 9 y d) dist a n c e. T h e at hl et e
ass u m es a n at hl eti c p ositi o n f a ci n g t h e first c o n e. T h e at hl et e will ass u m e t his p ositi o n
u ntil t h e c o a c h bl o ws a w histl e t o i niti at e t h e drill. O n c e t h e w histl e is bl o w n, t h e at hl et e
will r ot at e t h e hi ps, pi v oti n g a n d p us hi n g off t h e i nsi d e f o ot t o a c c el er at e 5 m et ers ( 5. 5
y d). O n r e a c hi n g t h e li n e, t h e at hl et e n e e ds t o tr a nsiti o n d o w n t o t h e at hl eti c p ositi o n
f a ci n g t h e o p p osit e dir e cti o n fr o m t h e st arti n g p ositi o n. T h e at hl et e will n e e d t o sti c k
t his p ositi o n u ntil a w histl e is bl o w n a g ai n. R e p e at o v er t h e f ull dist a n c e or u ntil a n
e q u al a m o u nt of r e p etiti o ns h a v e b e e n m a d e f or e a c h f o ot if a dist a n c e gr e at er is us e d.
Li n e ar A c c el er ati o n- D e c el er ati o n
( wit h or wit h o ut H o c k e y Sti c k)
Pl a c e s e v e n c o n es 1 0 m et ers ( 1 0. 9 y d) a p art o v er a 6 0- m et er ( 6 5. 6 y d) dist a n c e. T h e
at hl et e ass u m es a n at hl eti c p ositi o n or a t w o- p oi nt st a n c e at t h e st arti n g c o n e. T h e
c o a c h will i niti at e t h e drill b y bl o wi n g a w histl e. T h e at hl et e will a c c el er at e f or 1 0 m et ers
( 1 0. 9 y d). O n r e a c hi n g t h e li n e, t h e at hl et e n e e ds t o d e c el er at e a cr oss a n ot h er 1 0 m et ers
( 1 0. 9 y d) —t o t h e 2 0- m et er ( 2 1. 9 y d) li n e — wit h o ut st o p pi n g c o m pl et el y. O n c e t h e li n e
is r e a c h e d, t h e at hl et e will tr a nsiti o n t o a c c el er ati o n as f ast as p ossi bl e. R e p e at o v er t h e
r e m ai ni n g 3 0 m et ers ( 3 2. 8 y d). T h e d e c el er ati o n z o n es c a n b e m a d e s h ort er t o i n cr e as e
t h e c o m pl e xit y of t h e drill.
P ull- B a c k t o Tri pl e T hr e at
T his drill is d esi g n e d t o i ntr o d u c e t h e at hl et e t o vis u al s c a n ni n g a n d a nti ci p ati o n.
S p e cifi c all y, it e nf or c es g etti n g t h e at hl et e i nt o a tri pl e-t hr e at s h o oti n g, p assi n g, a n d
dri b bli n g p ositi o n wit h t h e b all i n r es p o ns e t o a d ef e n d er’s m o v e m e nt. O n e at hl et e
dri b bl es f or w ar d a g ai nst a d ef e n d er w h o is b a c k p e d ali n g. W hil e b a c k p e d ali n g, t h e
d ef e n d er s p or a di c all y att e m pt s t o sti c k t a c kl e t h e off e nsi v e pl a y er. T h e off e nsi v e pl a y er
m ust a nti ci p at e a n d r e a ct t o t h e d ef e nsi v e m a n e u v er a n d p erf or m a p ull b a c k t o g et
i nt o t h e tri pl e-t hr e at p ositi o n a n d att e m pt t o g o ar o u n d t h e d ef e n d er. T h e d ef e n d er
m ust t h e n c h a n g e dir e cti o n a n d g et i nt o a d ef e nsi v e p ositi o n. T his drill is r e p e at e d o v er
a dist a n c e s p e cifi e d b y t h e c o a c h.
F O OT B ALL
( A M E RI C A N O R G RI DI R O N)
L or e n L a n d o w
A m eri c a n f o ot b all is a t e a m s p ort t h at c o nsists of t w o t e a ms of 1 1 pl a y ers.
T h e pri m ar y g o al of t his s p ort is f or t h e off e ns e t o a d v a n c e t h e b all d o w nfi el d
i nt o t h e ot h er t e a m’s e n d z o n e b y r u n ni n g or p assi n g. T h e pri m ar y r ol e of
t h e d ef e nsi v e pl a y ers is t o h alt t his pr o gr essi o n. T h e off e ns e m ust a d v a n c e
at l e ast 1 0 y ar ds ( 9. 1 m) i n f o ur d o w ns of pl a y or t h e y l os e p oss essi o n of t h e
b all, a n d t h e ot h er t e a m’s off e ns e is gi v e n a n o p p ort u nit y t o s c or e.
A c c or di n g t o Gl e as o n a n d c oll e a g u es ( 1), t hr o u g h t h e o bs er v ati o n of pr a c -
ti c e a n d g a m e pl a y, it is e vi d e nt t h at t h e a gilit y-r el at e d d e m a n ds of t h e g a m e
v ar y b y p ositi o n. F or e x a m pl e, a q u art er b a c k m ust p erf or m a wi d e r a n g e of
m o v e m e nts r a n gi n g fr o m q ui c k, l o w- v el o cit y pi v ots d uri n g a h a n d off, t o p osi -
ti o ni n g t h e f e et t o t hr o w a p ass, t o q ui c k m ulti dir e cti o n al m o v e m e nts w h e n
s cr a m bli n g t o a v oi d a t a c kl e. Off e nsi v e li n e m e n m ust p erf or m q ui c k f or w ar d
a c c el er ati o ns a n d f ast r e a cti v e f o ot w or k t o g et i nt o a p ositi o n t h at will all o w
t h e m t o m o v e a d ef e nsi v e li n e m a n i n t h e dir e cti o n t h e y wis h t o o p e n a g a p
f or t h eir b a c kfi el d (i. e., h alf b a c ks, f ull b a c ks, q u art er b a c ks), t o p e n etr at e t h e
li n e of s cri m m a g e a n d g ai n y ar d a g e, or h ol d off t h e d ef e nsi v e pl a y ers fr o m
i nt erf eri n g i n a p ass att e m pt. S kill pl a y ers, s u c h as r e c ei v ers, oft e n r u n r el a-
ti v el y pr e d et er mi n e d r o ut es, a n d att e m pt t o e v a d e t h e d ef e ns e i n or d er t o b e
i n a g o o d p ositi o n t o r e c ei v e a p ass, w h er e as a d ef e nsi v e li n e b a c k er pr o vi d es
e xtr a p ass pr ot e cti o n, a n d m a y als o s er v es as a n e xtr a p ass r us h er i n a blit z.
A gilit y tr ai ni n g f or A m eri c a n f o ot b all s h o ul d e m p h asi z e a s yst e m f or d e v el o p -
i n g m o v e m e nt str at e gi es. Te a c hi n g at hl et es h o w t o tr a nsiti o n fr o m a fr o nt al
pl a n e m o v e m e nt t o a li n e ar m o v e m e nt is a l o gi c al first st e p. T his r e q uir es
a tr a nsiti o n — als o k n o w n as a bri dge —i n t h e tr a ns v ers e pl a n e. Tr a ns v ers e
pl a n e m oti o ns ar e, at t h eir ess e n c e, a bri d g e i nt o a c c el er ati o n fr o m C O D. A n
e x a m pl e w o ul d b e a li n e b a c k er w h o s h uffl es, d e c el er at es, a n d t h e n a c c el er at es.
T h e at hl et e is att e m pti n g t o g et b a c k i nt o pr o p er a c c el er ati o n m e c h a ni cs, a n d
t h e effi ci e n c y of tr a nsiti o ni n g fr o m o n e m o v e m e nt t o a n ot h er will l ar g el y b e
d et er mi n e d b y h o w w ell t h es e m o v e m e nt p att er ns h a v e b e e n l e ar n e d. I n ot h er
w or ds, t h e s p e e d a n d effi ci e n c y of t his tr a nsiti o n ar e d e p e n d e nt o n h o w w ell
t h e n e ur o m us c ul ar s yst e m h as b e e n tr ai n e d t o e x e c ut e a m o v e m e nt t as k s o
t h at it c a n b e p erf or m e d wit h g o o d f or m a n d t e c h ni q u e. T his c o n c e pt is als o
oft e n r ef err e d t o as a ut o m aticit y. R e g ar dl ess, t h e m o v e m e nt p att er n t h e at hl et e
c h o os es i n or d er t o c h a n g e dir e cti o n d e p e n ds o n t h e b as e of s u p p ort r el ati v e

t o t h e c e nt er of m ass. F o ot p ositi o n, w h et h er n arr o w, wi d e, or s o m e w h er e
b et w e e n, d et er mi n es w ei g ht distri b uti o n, w hi c h s u bs e q u e ntl y d et er mi n es
m o v e m e nt str at e g y.
T o t e a c h t h es e m o v e m e nt tr a nsiti o ns, a s yst e ms- b as e d str at e g y f or m ulti -
dir e cti o n al tr ai ni n g is r e c o m m e n d e d. T his s yst e m s h o ul d b e b as e d o n l o c o -
m oti o n i n all pl a n es of m oti o n, a n d h o w t h e y bl e n d t o g et h er i n a sit u ati o n al
m a n n er. M ulti dir e cti o n al m o v e m e nt is hi g hl y c o nt e xt u al, a n d at hl et es m ust
b e t a u g ht t h e v ari o us cir c u mst a n c es i n w hi c h t o i m pl e m e nt v ari o us s kills.
F or e x a m pl e, a r e c ei v er mi g ht m a k e a c ut wit h p erf e ct f o ot pl a c e m e nt i n t h e
fr o nt al pl a n e, b ut wit h t h e c e nt er of m ass drifti n g o v er t h e o utsi d e f o ot. T h e
r es ult is a n off- b al a n c e d at hl et e. If, h o w e v er, t h e at hl et e h as b e e n t a u g ht h o w
t o s el e ct t h e o pti m al m o v e m e nt b as e d o n eff e cti v e w ei g ht distri b uti o n, j oi nt
ali g n m e nt, a n d t ar g et l o c ati o n, t h er e is a gr e at er o p p ort u nit y f or s u c c ess.
T h e pr o c ess of t e a c hi n g m ulti dir e cti o n al m o v e m e nt s kills oft e n b e gi ns
wit h a f o c us o n m ast eri n g li n e ar l o c o m oti o n a n d d e c el er ati o n first, si n c e a n
at hl et e c a n n ot l e ar n t o c h a n g e dir e cti o n i nt o a c c el er ati o n if h e or s h e d o es
n ot u n d erst a n d pr o p er a c c el er ati o n m e c h a ni cs. N e xt, fr o nt al pl a n e m oti o n
is a d dr ess e d. T his i n cl u d es m o v e m e nts s u c h as s h uffl es a n d cr oss o v er r u n,
a n d t h e a bilit y t o d e c el er at e wit hi n t h e fr o nt al pl a n e. Fi n all y, s o m e att e nti o n
s h o ul d b e s hift e d t o t h e tr a ns v ers e pl a n e bri d gi n g m o v e m e nts. O n c e t h es e
k e y m o v e m e nts i n e a c h pl a n e ar e m ast er e d, t h e at hl et e s h o ul d b e t a u g ht t o
bl e n d t h es e m o v e m e nts t o g et h er t o cr e at e s e a ml ess tr a nsiti o ns b et w e e n t h e m.
Pr o gr e s si n g S a git t al L o c o m oti o n
a n d D e c el er ati o n
F or a c c el er ati o n drills, a c o a c h s h o ul d f o c us o n h el pi n g t h e at hl et e u n d erst a n d
h o w t o h ol d p ost ur e wit h a sli g ht f or w ar d l e a n a n d e x e c ut e t h e p u nc h- dri ve
pist o n m e c h a ni cs r e q uir e d t o a c c el er at e effi ci e ntl y a n d eff e cti v el y. T his p u n c h
a n d dri v e a cti o n is c h ar a ct eri z e d b y p u n c hi n g or dri vi n g t h e k n e e f or w ar d
a n d t h e n dri vi n g t h e f o ot b a c k a n d d o w n w ar d i nt o t h e gr o u n d t o cr e at e
f or w ar d pr o p ulsi o n. Wall drills s h o ul d b e us e d e arl y a n d oft e n, f oll o w e d b y
r esist e d m ar c h es, A-s ki ps, r esist e d s pri nts, a n d fi n all y s h ort s pri nts wit h o ut
r esist a n c e. C o m m o n m o v e m e nt err ors d uri n g a c c el er ati o n drills t y pi c all y
st e m fr o m t h e at hl et e c o mi n g o ut of a n a c c el er ati v e p ositi o n a n d g etti n g t o o
m u c h h e el lift o n t h e r e ar l e g, i nst e a d of p u n c hi n g t h e k n e e a n d t o e f or w ar d
w hil e m ai nt ai ni n g a d orsifl e x e d a n kl e p ositi o n. T his m o v e m e nt f a ult r e d u c es
t h e at hl et e’s m e c h a ni c al a d v a nt a g e fr o m t h e k n e e a n d t h e hi p b as e d o n t h e
a n gl e of t h e s h a n k hitti n g t h e gr o u n d. A n e m p h asis o n p ost ur e c a n c orr e ct
t his f a ult o v er ti m e a n d i m pr o v e m ulti dir e cti o n al m o v e m e nt.
W h e n tr ai ni n g d e c el er ati o n, a si m pl e l o w-s p e e d f or w ar d a n d b a c k w ar d
l o c o m oti o n of 5 y ar ds ( 4. 6 m) i n v ol vi n g c o nti n u o us d e c el er ati o ns i n b ot h
dir e cti o ns c a n b e v er y eff e cti v e. T his pr o gr ess es t o a si mil ar drill, w h er e
t h e at hl et e j o gs o ut 5 y ar ds ( 4. 6 m) a n d a d ds a t or q u e c o m p o n e nt i nt o t h e
d e c el er ati o n, r ot ati n g 9 0 d e gr e es t o m a k e a t ur n, t h e n r ot ati n g b a c k t o t h e
ori gi n al p ositi o n i nt o a b a c k p e d al a n d s u bs e q u e nt b a c k w ar d d e c el er ati o n. T his
m o v e m e nt cr e at es a bri d g e b et w e e n tr a ns v ers e a n d fr o nt al pl a n e m o v e m e nts.
T h e at hl et e’s f e et s h o ul d b e fl at w h e n t h e at hl et e st o ps, a n d t h e s hi ns s h o ul d
b e p ar all el t o e a c h ot h er wit h t h e m aj orit y of t h e w ei g ht distri b ut e d o v er t h e
i nsi d e f o ot, r at h er si mil ar t o a h o c k e y st o p o n i c e s k at es.
T h es e drills all o w t h e at hl et e t o l e ar n pr o p er a c c el er ati o n a n d d e c el er ati o n
i n t h e s a gitt al pl a n e, w hil e i ntr o d u ci n g t h e fr o nt al a n d tr a ns v ers e w or k t h at
is t o c o m e. Usi n g s u c h a s e q u e n c e h el ps at hl et es s oli dif y s kills i n a l o gi c al
or d er wit h o ut o v erl o a di n g t h e m wit h c o m pl e x t as ks. Fr o m h er e, t h e c o a c h
c a n f o c us m or e o n s h uffl es a n d cr oss o v er r u ns i n t h e fr o nt al pl a n e, t h e n a d d
tr a ns v ers e pl a n e bri dges t o a c c el er ati o n.
Tr ai ni n g Fr o nt al Pl a n e M o v e m e nt
a n d Tr a n s v er s e Bri d gi n g
Alt h o u g h t h e e x a ct m o v e m e nts of a s p e cifi c drill mi g ht n ot o c c ur o n t h e fi el d,
d esi g ni n g a n at hl et e’s tr ai ni n g pr o gr a m t o st art wit h cl os e d, fr o nt al pl a n e
drills c a n cr e at e t h e a c c u m ul at e d str ess n e e d e d t o cr e at e a n a d a pt ati o n. T h e
s p e cifi c a d a pt ati o n i n t his c as e is t h e d e v el o p m e nt, or ne uro m usc ul ar gro o vi ng ,
of i d e al st arti n g a n d st o p pi n g m e c h a ni cs i n t h e fr o nt al pl a n e.
A n e x a m pl e of a drill t o ai d i n t h e d e v el o p m e nt of pr o p er m e c h a ni cs
d uri n g tr a ns v ers e pl a n e bri d g es is a s h uffl e of 5 y ar ds ( 4. 6 m) f oll o w e d b y a
d e c el er ati o n “ h o c k e y st o p” sti c k a n d h ol d. T h e m aj orit y of t h e at hl et e’s w ei g ht
s h o ul d b e o n t h e i nsi d e f o ot t o tr a nsiti o n m or e effi ci e ntl y b a c k t o t h e o p p osit e
dir e cti o n. T h e tr a nsiti o n c a n o c c ur i n a n y pl a n e (e. g., m o vi n g i nt o a s h uffl e,
cr oss o v er r u n, a c c el er ati o n) b ut d uri n g t h e at hl et e’s e arl y st a g e of p erf or mi n g
t h es e drills, it is li k el y b est t o k e e p m o v e m e nt t as ks si m pl e.
Fr o m a s h uffl e a n d sti c k, t h e at hl et e c a n pr o gr ess t o a s h uffl e d o w n a n d
b a c k wit h a sti c k at t h e e n d, a n d t h e n ulti m at el y t o a r e a cti v e c o nti n u o us C O D
s h uffl e. T his s a m e t y p e of pr o gr essi o n c a n als o b e us e d wit h a cr oss o v er r u n.
T h es e fr o nt al pl a n e drills, al o n g wit h t h e af or e m e nti o n e d s a gitt al pl a n e
drills, s h o ul d b e t h e f o u n d ati o n al m o v e m e nts e m p h asi z e d b y c o a c h es f or
A m eri c a n f o ot b all. T h e v ari o us tr a ns v ers e pl a n e bri d gi n g m o v e m e nts s h o ul d
o nl y b e a d d e d o n c e a c c el er ati o n a n d d e c el er ati o n i n t h e s a gitt al a n d fr o nt al
pl a n es ar e m ast er e d. Fr o m t h er e, t h e c o a c h’s cr e ati vit y is t h e o nl y li mit ati o n i n
t er ms of h o w t o c o nstr u ct e n vir o n m e nt al d e m a n ds t h at c h all e n g e t h e at hl et e
t o s ol v e m o v e m e nt pr o bl e ms wit h a diffi c ult y l e v el t h at m at c h es i n di vi d u al

at hl et e c o m p et e n c e. O n c e a c o a c h u n d erst a n ds t h e g e n er al g ui d eli n es a n d
fr a m e w or k of m o v e m e nt, h e or s h e c a n us e cr e ati vit y t o b uil d a drill b as e d
o n diff er e nt p ositi o ns.
Ta bl e 9. 6 pr o vi d es t hr e e s a m pl e tr ai ni n g s essi o ns f or A m eri c a n f o ot b all.
T a bl e 9. 6 S a m pl e A gilit y a n d Q ui c k n ess Tr ai ni n g S essi o ns f or A m eri c a n

F o ot b all
D rill Di st a n c e S et s R e p etiti o n s R e st p eri o d
S E S SI O N 1: F R O N T A L A N D T R A N S V E R S E P L A N E D RI L L S
S h uffl e a n d sti c k 5 y ar ds ( 4. 6 m) 4 4 p er si d e 3 0 s e c o n ds
S h uffl e ri g ht a n d sti c k 5 y ar ds ( 4. 6 m) 4 5 p er si d e 3 0- 4 5 s e c o n ds
S h uffl e l eft a n d sti c k 5 y ar ds ( 4. 6 m) 4 5 p er si d e 3 0- 4 5 s e c o n ds
C ari o c a: s m all st e p 2 0 y ar ds ( 1 8. 3 m) 4 2 p er si d e 4 5- 6 0 s e c o n ds
wit h r ot ati o n
C ari o c a: k n e e p u n c h 2 0 y ar ds ( 1 8. 3 m) 4 2 p er si d e 4 5- 6 0 s e c o n ds
wit h r ot ati o n
S E S SI O N 2: F R O N T A L P L A N E R E A C TI V E D RI L L S
L at er al s h uffl e a n d 5- 8 y ar ds 2 4 p er si d e 6 0 s e c o n ds
sti c k ( 4. 6 - 7. 3 m)
L at er al s h uffl e r e a cti v e 5- 8 y ar ds 2 4 p er si d e 9 0 s e c o n ds
(st art o n fir st cl a p, ( 4. 6 - 7. 3 m)
d e c el er at e a n d p a us e
o n s e c o n d cl a p, et c.)
C o nti n u o us l at er al 5- 8 y ar ds 2 4 r e ps 4 5- 6 0 s e c o n ds
s h uffl e r e a cti v e ( 4. 6 - 7. 3 m) ( 1 0 s e c o n ds
( m ulti pl e cl a ps; c h a n g e p er s et)
dir e cti o n a n d s h uffl e
i n o p p osit e dir e cti o n
wit h e a c h cl a p)
B o x drill 2 3 p er si d e 2 mi n ut es
S E S SI O N 3: R E A C TI V E C H A N G E O F DI R E C TI O N D RI L L S
S pri nt t o s h uffl e S pri nt 1 0 y ar ds 1 4 3 0- 4 5
( 9. 1 m) t h e n s e c o n ds
s h uffl e 5 y ar ds
( 4. 6 m)
P art n er mirr or S h uffl e 5 y ar ds 2 4 6 0 s e c o n ds
( 4. 6 m) t h e n b et w e e n r e ps;
s pri nt 1 0 y ar ds 3 mi n ut es
( 9. 1 m) b et w e e n s et s
R e a cti v e Y 5- 1 0 y ar ds 1 4 6 0- 9 0
( 4. 6- 9. 1 m) s e c o n ds
b et w e e n c o n es
ICE H OC KE Y
M ar k D. St e p h e ns o n
I c e h o c k e y is a n i n v asi o n s p ort, w h er e o n e t e a m is tr yi n g t o i n v a d e a n ot h er
t e a m’s t errit or y ( 8). I c e h o c k e y is pl a y e d o n s k at es o n i c e f or t hr e e 2 0- mi n ut e
p eri o ds. T h e 6 0- mi n ut e g a m e is pl a y e d fi v e- o n-fi v e i n a c o nfi n e d s p a c e.
B e c a us e t h e pl a yi n g ar e a of t h e i c e is r el ati v el y s m all, a gilit y b e c o m es a crit -
i c al s kill ( 4).
A t y pi c al g a m e is v er y d y n a mi c a n d i n v ol v es e x p os ur e t o i nt er mitt e nt
hi g h-i nt e nsit y a cti vit y, t y pi c all y i n 3 0-s e c o n d s hifts. B ot h hi g h- v el o cit y c olli -
si o ns a n d u n pr e di ct e d C O D ar e c o m m o n ( 5). I n a d diti o n t o r e a cti n g t o ot h er
pl a y ers, at hl et es m ust als o b e a bl e t o r e a ct t o t h e u n pr e di ct a bilit y of t h e p u c k.
T his d e m a n d f or a gilit y r e q uir es t h e at hl et e t o b e a bl e n ot o nl y t o a c c el er at e
a n d d e c el er at e r e p e at e dl y b ut als o t o c h a n g e dir e cti o n i nt er mitt e ntl y w hil e
r e m ai ni n g i n m oti o n ( 3, 5).
Si n c e i c e h o c k e y is pl a y e d o n a diff er e nt s urf a c e, tr ai ni n g t h at t a k es pl a c e
o n a fi el d is oft e n r ef err e d t o as dr y-l a n d or off-ice tr ai ni n g. I m pl e m e nti n g
a gilit y drills i n t h e dr y-l a n d or off-i c e s etti n g first a n d t h e n m o vi n g t o o n-i c e
tr ai ni n g is a t y pi c al a n d pr o p er pr o gr essi o n. Drills ar e p erf or m e d i n t his
s e q u e n c e t o e ns ur e t h at t h e m o v e m e nt t e c h ni q u es ar e r efi n e d a n d t h e n
tr a nsf err e d, b as e d o n t h e p erf or m a n c e d e m a n ds of t h e s p ort. O n-i c e a gilit y
drills ar e oft e n r es er v e d f or i n-s e as o n tr ai ni n g b e c a us e of t h e c ost of i c e
ti m e. Pr o p er pr o gr essi o n of a gilit y drills i n v ol v es st arti n g wit h cl os e d a gilit y,
e ns uri n g pr o p er b o d y m e c h a ni cs a n d t a cti c al e x e c uti o n. O n c e t h e f o u n d ati o n
of cl os e d a gilit y s kills is est a blis h e d, pr o gr essi o n t o o p e n a gilit y c a n b e gi n.
Aft er a d v a n ci n g t o o p e n a gilit y, a d di n g a c o g niti v e c o m p o n e nt c a n i n cr e as e
t h e diffi c ult y of t h e drill.
R e a cti v e a gilit y r e q uir es d e cisi o n- m a ki n g ( 9). At hl et es ar e oft e n r e q uir e d t o
ass ess t h e sit u ati o n, pr o c ess t h e i nf or m ati o n, d e ci d e w h at t o d o, t h e n e x e c ut e
t h e a p pr o pri at e a cti o n or a cti o ns. T his pr o c ess c a n b e d es cri b e d si m pl y as
percei ve, process, a n d re act . B ot h t h e p er c e pt u al a n d d e cisi o n- m a ki n g c o m p o-
n e nts of a gilit y ar e tr ai n a bl e a n d s h o ul d b e i n c or p or at e d i nt o a gilit y tr ai ni n g
pr o gr a ms ( 6). I n c or p or ati n g c o g niti v e as p e cts i nt o t h e tr ai ni n g drills will
h el p d e v el o p t h e a bilit y t o p er c ei v e, pr o c ess, a n d r e a ct a n d p erf or m a gilit y
m o v e m e nts i n a g a m e-s p e cifi c c o nt e xt.
C O G NI TI V E A GI LI T Y D RI L L S
B ot h o p e n a n d cl os e d a gilit y drills c a n b e c o m e a d v a n c e d drills b y si m pl y
a d di n g a c o g niti v e as p e ct t o t h e drill. H a vi n g t h e at hl et e p erf or m a si m pl e
m at h c al c ul ati o n w hil e p erf or mi n g a n a gilit y drill will i n cr e as e t h e w or kl o a d.
If t h e c o a c h m a k es t h e a ns w er b e c o m e a sti m ul us f or a n ot h er m o v e m e nt
as p e ct of t h e drill, t h e w or kl o a d
T drill
i n cr e as es f urt h er.
F or e x a m pl e, pri or t o a drill, Odd Even
t h e c o a c h i nf or m s t h e at hl et e
t h at, w hil e s pri nti n g i n a pl a n n e d
dir e cti o n, h e or s h e will b e gi v e n C o g niti v e l o a d:
4 + 3
a si n gl e- di git m ulti pli c ati o n pr o b - A n s w er = 7 o d d (l eft)
l e m, a n d a n o d d n u m b er a ns w er
will r e q uir e t h e at hl et e t o m o v e t o
t h e l eft a n d a n e v e n n u m b er a ns w er St art
r e q uir es t h e at hl et e t o m o v e t o t h e Fi g ur e 9. 1 U si n g t h e T drill as a c o g niti v e

ri g ht (fi g ur e 9. 1). a gilit y drill.
E 7 3 5 4/ N C S A/ T F 0 9. 0 1/ 6 1 1 4 7 4/ m h- R 3
R E A C TI V E A GI LI T Y D RI L L S
R e a cti v e a gilit y i n c or p or at es s o m e Att a c k- R etr e at Drill
t y p e of sti m ul us t h at r es ults i n
a C O D or a c h a n g e of t e c h ni c al
s kill s u c h a s s pri nti n g, l at er al
s h uffli n g, or b a c k p e d ali n g. T his
c a n b e a u dit or y, s u c h as a w histl e
or a v oi c e c o m m a n d, or vis u al,
s u c h as a m o v e m e nt of a p ers o n
(fi g ur e 9. 2).
St art/ Fi ni s h O d d = L eft h a n d t o u c h
E v e n = Ri g ht h a n d t o u c h
Fi g ur e 9. 2 U si n g t h e att a c k-r etr e at drill as a

r e a cti Ev 7e 3 a5 gilit
4/ N yC Sdrill.
A/ T F 0 9. 0 2/ 6 1 1 4 7 5/ m h- R 2
C O A C HI N G I M P L E M E N T A TI O N
T h e c o m pl e xit y of t h es e drills is d e p e n d e nt o n t h e at hl et e’s s kill l e v el a n d
t a cti c al m at urit y. I n c or p or ati n g d e cisi o n- m a ki n g wit hi n t h e a gilit y drills
s h o ul d pr o gr ess fr o m si m pl e t o c o m pl e x. If a c o a c h o bs er v es t h at t h e at hl et e
is r e p e at e dl y h a vi n g diffi c ult y pr o p erl y e x e c uti n g t h e t as k, t h e n t h e c o g niti v e
l o a d s h o ul d b e si m plifi e d u ntil h e or s h e c a n d e m o nstr at e a n a bilit y t o e x e-
c ut e t h e t as k r e g ul arl y. Als o, it is i n t h e b est i nt er est f or t h e c o a c h t o h a v e a
s cri pt e d pr o bl e m s h e et. T his will all o w t h e drills t o g o o n wit h o ut d el a ys or
i nt err u pti o ns t h at m a y o c c ur if t h e c o a c h is tr yi n g t o t hi n k of a n e w pr o bl e m.
H er e’s a n e x a m pl e.
Si m pl e C o m pl e xit y
4 + 4 = 8
6 × 3 = 18
M o d er at e C o m pl e xit y
3 + 6 − 4 = 5
8 × 3 − 7 = 17
Hi g h C o m pl e xit y
H o w m a n y si bli n gs d o y o u h a v e?
H o w m a n y p at er n al c o usi ns, mi n us 3?
Ta bl e 9. 7 pr o vi d es t w o s a m pl e tr ai ni n g s essi o ns f or i c e h o c k e y.
T a bl e 9. 7 S a m pl e Off- S e as o n A gilit y a n d Q ui c k n ess Tr ai ni n g S essi o ns f or

Ic e H oc key
D rill R e p etiti o n s R e st p eri o d
D AY 1
M Drill 8 1: 5 * *
H o ur gl as s drill 8 1: 5 * *
Pr o- a gilit y * 10 1: 5 * *
6 0- y ar d ( 5 4. 9 m) s h uttl e 8 6 0 s e c o n ds
D AY 2
X Drill 8 1: 5 * *
Att a c k a n d r etr e at * 8 1: 5 * *
T Drill * 5 p er si d e 1: 5 * *
1 5 0 y ar d ( 1 3 7. 2 m) s h uttl e 6 6 0 s e c o n ds
( 2 5 y d [ 2 2. 9 m] p er s h uttl e)
* M o dif y t his drill; i nst e a d of t o u c hi n g t h e h a n d t o t h e li n e, a f o ot t o u c h is us e d i nst e a d. F or s af et y
r e as o ns, at hl et e s s h o ul d n ot t o u c h t h e i c e wit h t h e h a n d.
* * W or k-t o-r est r ati o
L AC R OSSE
M ar k D. St e p h e ns o n
Li k e i c e h o c k e y, l a cr oss e is c o nsi d er e d t o b e a n i n v asi o n s p ort, wit h o n e t e a m
tr yi n g t o p e n etr at e a n ot h er t e a m’s d o m ai n ( 1). Alt h o u g h l a cr oss e is pl a y e d o n
a r el ati v el y l ar g e o p e n fi el d ( 1 2 0 y ar ds [ 1 0 9. 7 m] × 6 0 y ar ds [ 5 4. 9 m]), t h e
m aj orit y of t h e 6 0- mi n ut e g a m e is pl a y e d si x- o n-si x i n a s p a c e of 6 0 y ar ds
( 5 4. 9 m) × 6 0 y ar ds ( 5 4. 9 m). B e c a us e t h e fi el d of pl a y is s o s h ort, a gilit y is
a criti c al s kill f or t h e s u c c ess of t h e l a cr oss e at hl et e ( 2).
L a cr oss e is a g a m e t h at i n v ol v es e x p os ur e t o i nt er mitt e nt hi g h-i nt e nsit y
a cti vit y, c ollisi o ns, a n d C O D, a n d r e q uir es c o m p o n e nts of b ot h o p e n a n d
r e a cti v e a gilit y ( 2). I n l a cr oss e, a gilit y r e q uir es t h e at hl et e t o a c c el er at e a n d
d e c el er at e li n e arl y o n a r e p e at e d, al m ost c o nti n u o us, b asis i n m ulti pl e dir e c -
ti o ns at v ar yi n g s p e e ds a n d i nt e nsiti es ( 1).
It is b e n efi ci al f or t h e at hl et e t o p erf or m a gilit y drills w hil e h ol di n g a
l a cr oss e sti c k. L a cr oss e r e q uir es c at c hi n g a n d t hr o wi n g a n d als o b all c o ntr ol
b y cr a dli n g. I n c or p or ati n g t h es e s kills d uri n g a gilit y tr ai ni n g m a y b e us ef ul
aft er t h e at hl et e h as d e m o nstr at e d g o o d f or m a n d t e c h ni q u e wit h o ut a sti c k.
T h es e si m ul at e d sti c k s kills s h o ul d b e p ositi o n-s p e cifi c f or t h e at hl et e. F or
e x a m pl e, d uri n g t h e att a c k a n d r etr e at drill, t h e d ef e nsi v e at hl et e s h o ul d
sp o ke c hec k a n d att a c k, w hil e mi dfi el d ers s h o ul d h a n d c hec k at t h e s a m e ti m e
as f o ot w or k is pr a cti c e d. As t h e at hl et es b e c o m e m or e effi ci e nt, h a v e t h e m
cr a dl e t h e b all w hil e d oi n g t h e drills a n d b e s ur e t h e y w or k o n b ot h str o n g-
a n d w e a k-si d e cr a dli n g.
M a n y of t h e drills f e at ur e d i n c h a pt ers 6 a n d 7, b ot h s p e cifi c a n d g e n er al
m o v e m e nt, c a n b e e asil y a p pli e d t o t h e g a m e of l a cr oss e. T h e c o m pl e xit y of
t h e tr ai ni n g drills s h o ul d b e a p pr o pri at e t o t h e at hl et e’s s kill l e v el a n d t a cti c al
m at urit y. T h e a gilit y pr o gr a m s h o ul d b e gi n wit h l e ar ni n g b asi c a gilit y p att er ns
(e. g., a c c el er ati o n, d e c el er ati o n, c utti n g, r u n ni n g) b ef or e pr o gr essi n g t o drills
t h at ar e m or e l a cr oss e-s p e cifi c.
C o a c h es c a n i m pr o v e t h eir at hl et es’ r e a cti v e a gilit y b y i n c or p or ati n g
c o g niti v e as p e cts i nt o t h e tr ai ni n g drills t o e n h a n c e t h eir p er c e pt u al a n d
d e cisi o n- m a ki n g s kills ( 3) t o b ett er e v al u at e t h eir cir c u mst a n c es, a n al y z e t h e
i nf or m ati o n, d e ci d e o n w h at a cti o ns n e e d t o b e d e pl o y e d, a n d t h e n p erf or m
t h e m o v e m e nts or a cti o ns t o b e s u c c essf ul. T his c a n b e a c c o m plis h e d i n
s e v er al w a ys.
f f A d d a r e a cti v e c o m p o n e nt b y i n c or p or ati n g a n a u dit or y or vis u al sti m -
ul us t h at si g nifi es a s p e cifi c C O D or a t e c h ni c al s kill (e. g., s pri nti n g,
l at er al s h uffl e, b a c k p e d al).
f f I n c or p or at e sti c k s kill s w hil e p erf or mi n g t h e a gilit y drill. T h e s e

s kills m a y i n cl u d e c at c hi n g, t hr o wi n g, a n d cr a dli n g. I n c or p or ati n g
b all h a n dli n g s kills wit h t h e sti c k i n cr e as es t h e at hl et es’ c o g niti v e
l o a d b e c a us e, i n d oi n g s o, t h e y m ust b e att e nti v e t o t h e s p e cifi c s kills
r e q uir e d t o h a n dl e t h e sti c k, as w ell as e x e c uti n g pr o p er m o v e m e nts
wit hi n t h e drill. T his is si mil ar t o w h at t h e at hl et es will b e r e q uir e d
t o d o i n t h eir s p ort.
f f H a v e t h e at hl et e p erf or m a si m pl e m at h c al c ul ati o n w hil e p erf or mi n g a n
a gilit y drill t o i n cr e as e t h e c o g niti v e w or kl o a d a n d r e q uir e t h e at hl et e
t o pr o c ess t h e i nf or m ati o n q ui c kl y a n d r es p o n d a c c ur at el y. F or s o m e
e x a m pl es, r ef er t o t h e pr o gr a m d esi g n s e cti o n f or i c e h o c k e y ( p a g e 1 9 8 ).
G e n er all y s p e a ki n g, d e cisi o n- m a ki n g t as ks wit hi n a gilit y drills s h o ul d
pr o gr ess fr o m si m pl e t o m or e c o m pl e x. At hl et es s h o ul d p erf or m t h e drills
wit h o ut a n i m pl e m e nt (i. e., a sti c k) i niti all y s o t h e y c a n f o c us o n t h e pr o p er
f o ot w or k p att er ns a n d m o v e m e nts n e e d e d t o e x e c ut e t h e a gilit y t as k. O n c e
t h e at hl et e d e m o nstr at es b asi c m o v e m e nt pr ofi ci e n c y i n t h es e drills, a l a cr oss e
sti c k c a n b e a d d e d. Fi n all y, b all h a n dli n g a n d c at c h a n d t hr o w a cti viti es c a n
b e a d d e d f or t h e m ost a d v a n c e d l e v el of b ot h p h ysi c al a n d m e nt al a gilit y f or
l a cr oss e. If a c o a c h d et e cts t h at a n at hl et e c a n n ot c orr e ctl y e x e c ut e a t as k,
t h e c o g niti v e l o a d n e e ds t o b e si m plifi e d or r e m o v e d u ntil t h e at hl et e c a n
c o nsist e ntl y p erf or m t h e t as k c orr e ctl y.
W h e n d esi g ni n g a n a gilit y s essi o n, t h e c o a c h s h o ul d st art t h e at hl et es wit h
s m all-s p a c e drills a n d t h e n pr o gr ess t o l ar g er-s p a c e drills. T h e s m all-s p a c e
drills r e q uir e m ulti pl e q ui c k C O Ds, w hi c h pl a c es a hi g h er d e m a n d o n t h e
c e ntr al n er v o us s yst e m t h a n l ar g er-s p a c e drills b e c a us e of s p ati al a n d t e m -
p or al c o nstr ai nts ( 3). It is als o m or e eff e cti v e t o p erf or m t h es e drills w hil e
t h e c e ntr al n er v o us s yst e m is n ot f ati g u e d t o e ns ur e t h at t e c h ni q u e is n ot
si g nifi c a ntl y i m p air e d.
Ta bl e 9. 8 pr o vi d es a s a m pl e tr ai ni n g s essi o n f or l a cr oss e.
T a bl e 9. 8 S a m pl e A gilit y a n d Q ui c k n ess Tr ai ni n g S essi o n f or L a cr oss e

D RI L L SETS REPS R E S T P E RI O D
M o difi e d T-t est 1 4 6 0 s e c o n ds b et w e e n r e ps; 3 mi n ut es
b et w e e n s et s
Pr o- a gilit y drill 2 2 p er si d e 6 0 s e c o n ds b et w e e n r e ps; 3 mi n ut es
b et w e e n s et s
Att a c k a n d r etr e at drill 2 4 6 0 s e c o n ds b et w e e n r e ps; 3 mi n ut es
b et w e e n s et s
N u m b er drill 2 4 6 0 s e c o n ds b et w e e n r e ps; 3 mi n ut es
b et w e e n s et s
N E T B ALL
Eri n E. H af f
N et b all is a s p ort d eri v e d fr o m b as k et b all, b ut it als o h as p ar all els t o E ur o p e a n
h a n d b all a n d Ulti m at e Fris b e e. Alt h o u g h t h e r ul es, t h e d ur ati o n of t h e g a m e,
t h e e q ui p m e nt, a n d t e a m n u m b ers ar e si mil ar t o b as k et b all, t h er e ar e a f e w
si g nifi c a nt diff er e n c es t h at c h a n g e t h e r h yt h m a n d p h ysi c al d e m a n ds of t h e
g a m e. F or e x a m pl e, t h er e is n o dri b bli n g a n d n o r u n ni n g wit h t h e b all, t h e
b all m ust b e p ass e d wit hi n t hr e e s e c o n ds of r e c e pti o n, b ot h t h e b all a n d t h e
b as k et ar e s o m e w h at s m all er, t h er e is n o b a c k b o ar d, pl a y ers ar e d esi g n at e d
a n d r estri ct e d t o c ert ai n ar e as of t h e c o urt, a n d i n d ef e nsi v e pl a y t h e pl a y er’s
f e et m ust b e 3 f e et ( 0. 9 m) a w a y fr o m t h e off e nsi v e pl a y er wit h t h e b all.
T h e g a m e r eli es o n r a pi d a c c el er ati o n, d e c el er ati o n, a n d C O D c o m bi n e d
wit h s h ort b o uts of s pri nti n g a n d l at er al a n d v erti c al m o v e m e nts, all w hil e
c at c hi n g a n d t hr o wi n g a b all ( 6). S u c h e x pl osi v e a n d f or c ef ul m o v e m e nts
r e q uir e n e ar- m a xi m u m l e v els of m us c ul ar str e n gt h a n d p o w er pr o d u cti o n, b ut
p ositi o n al a n d c o urt r estri cti o ns pr e v e nt pl a y ers fr o m a c hi e vi n g tr u e m a xi m al
v el o cit y. T h e c a p a cit y t o a c c el er at e, c h a n g e dir e cti o n, a n d d e c el er at e t h us
pl a ys a criti c al r ol e i n p erf or m a n c e ( 4) b e c a us e it e n a bl es a n at hl et e t o b ett er
p urs u e a n d e v a d e t h e o p p o n e nt as w ell as r e a ct t o t h e m o v e m e nt of t h e b all.
T h e m ost i m p ort a nt p erf or m a n c e s kill c a p a citi es t o d e v el o p i n n et b all
pl a y ers i n cl u d e t h e f oll o wi n g ( 5):
f f f ast a n d s h ar p C O D m o v e m e nts i n cl usi v e of r a pi d d e c el er ati o ns a n d
e x pl osi v e a c c el er ati o ns,
f f a eri al C O Ds (i. e., t h e a bilit y t o t ur n f ull y i n t h e air pri or t o l a n di n g),
f f si n gl e-l e g j u m pi n g a bilit y,
f f a w ar e n ess of t h e b all, t h e t e a m m at e, a n d t h e o p p o n e nts, a n d
f f i nt er c e pti o n ti mi n g a n d a c c ur a c y.
It is als o i m p ort a nt t o n ot e t h at l a n di n g is a f u n d a m e nt al s kill of m a n y

m o v e m e nts p erf or m e d d uri n g t h e g a m e ( 8). T h us, it is e xtr e m el y i m p ort a nt
t o tr ai n a n d r ei nf or c e t his s kill fr o m a m ultit u d e of diff eri n g v ari ati o ns (e. g.,
j u m p dir e cti o ns, l a n di n g t y p es).
Alt h o u g h t h e c o urt is si mil ar i n wi dt h t o t h at of a b as k et b all c o urt, it
is sli g htl y l o n g er. U nli k e b as k et b all, n et b all p ositi o ns h a v e r estri cti o ns as
t o w h er e p ositi o n al gr o u ps ar e all o w e d o n t h e c o urt. T h e t y p es of a cti vit y
p erf or m e d r a n g e fr o m l o w er- t o hi g h er-i nt e nsit y m o v e m e nts (i. e., st a n di n g,
w al ki n g, j o g gi n g, s h uffli n g, r u n ni n g, a n d s pri nti n g) (fi g ur e 9. 3). N et b all
pl a y ers c h a n g e a cti vit y, o n a v er a g e, e v er y 4. 1 s e c o n ds wit h v er y f e w w or k
p eri o ds e xt e n di n g b e y o n d 1 0 s e c o n ds, e x c e pt f or t h os e p erf or m e d b y t h e
100
90
80
Pr o p orti o n of m at c h ti m e ( %)
70 Hi g h i nt e n sit y z o n e
60 M o d er at e i nt e n sit y
zone
50
L o w- m o d er at e
40 i nt e n sit y z o n e
30 L o w i nt e n sit y z o n e
20
10
0
C GA G D GK GS WA W D
Pl a yi n g p o siti o n
Fi g ur e 9. 3 R el ati v e ti m e s p e nt i n e a c h pl a yi n g i nt e nsit y z o n e d uri n g n et b all m at c h es.

N ot e: T h e r es ult s r e pr es e nt t h e Ep7er3 c5e4/nt Na gCe S ofA/ Tm Fat0c9.h 0ti3/m6e 1 s1 p4 e7 nt8/ i mn h-e aRc 2h i nt e n sit y z o n e, a v er a g e d o v er a n
e ntir e s e as o n. C = c e nt er, G A = g o al att a c k, G D = g o al d ef e n s e, G K = g o al k e e p er, G S = g o al s h o ot er, W A =
wi n g att a c k, W D = wi n g d ef e n s e.
R e pri nt e d b y p er mi s si o n fr o m C. M. Y o u n g, P. B. G a sti n, N. S a n d ers, L. M a c k e y, a n d D. B. D w y er, “ Pl a y er L o a d i n Elit e
N et b all: M at c h, Tr ai ni n g, a n d P ositi o n al C o m p ari s o n s,” I nt er n ati o n al J o ur n al of S p orts P h ysi ol o g y a n d Perf or m a nce 1 1, n o.
8 ( 2 0 1 6): 1 0 7 4 - 1 0 7 9.
g o al k e e p er a n d t h e d ef e ns e pl a y ers ( 3). D e p e n di n g o n t h e p ositi o n al gr o u p

( off e nsi v e, d ef e nsi v e, or mi d c o urt), t h e t ot al dist a n c e tr a v el e d i n a 6 0- mi n ut e
m at c h will r a n g e fr o m 3. 8 t o 8 kil o m et ers ( 2. 4- 5 mi) a n d a b o ut 1 t o 3 m et ers
( 1. 1- 3. 3 y d) wit hi n a si n gl e m o v e m e nt wit h t h e b all. T h e a v er a g e d ur ati o n of
w or k (f or a hi g h-l e v el pl a y er) is l ess t h a n 6 s e c o n ds a cr oss all p ositi o ns ( 3).
T h e a v er a g e w or k-t o-r est r ati o t h at is m ost fr e q u e ntl y p erf or m e d a cr oss t h e
t hr e e p ositi o n al gr o u ps is 1: 5 or gr e at er, f oll o w e d b y 1: 1 a n d 1: 2 wit h t h e
g o al k e e p er a n d t h e d ef e ns e e x hi biti n g, o n o c c asi o n, t h e hi g h est w or k-t o-r est
r ati o of 5: 1 ( 3).
A gilit y a n d q ui c k n ess ar e k e y el e m e nts t o tr ai ni n g pr o gr a ms d esi g n e d f or
a n y l e v el of n et b all a n d s h o ul d b e c o nti n u all y a d dr ess e d t hr o u g h o ut t h e
tr ai ni n g y e ar (t a bl e 9. 9). C o a c h es s h o ul d r e ali z e t h at u ntil t h eir at hl et es g ai n
s uffi ci e nt str e n gt h a n d c o n diti o ni n g t o p erf or m s u c h m o v e m e nts eff e cti v el y
a n d c o nsist e ntl y o n t h eir o w n, b all w or k s kills s h o ul d b e d o n e s e p ar at el y a n d
o nl y a d d e d gr a d u all y t o a gilit y a n d s pri nt drills, s o as t o a v oi d t h e br e a ki n g
d o w n of eit h er s kill.
B e c a us e of t h e hi g hl y s p e cifi c r ol es of t h e v ari o us n et b all c o urt p ositi o ns, t h e
n e e d f or a n i n di vi d u ali z e d c o m p o n e nt of tr ai ni n g a n d c o n diti o ni n g, n ot a bl y
T a bl e 9. 9 S a m pl e S e as o n- S p e cifi c A gilit y a n d Q ui c k n ess Tr ai ni n g G ui d eli n es f or
N et b all
O f f- s e a s o n Pr e s e a s o n I n- s e a s o n
Ty p es of drills Mi xt ur e of g e n er al Mi xt ur e of g e n er al • M i xt ur e of g e n er al
m o v e m e nt p att er ns m o v e m e nt p att er ns m o v e m e nt p att er ns
G o als: p erf or m e d b y all w hil e est a blis hi n g vi a s h ort er,
• P r o gr es s fr o m cl os e d p ositi o ns m o v e m e nt p att er ns m or e c o m pl e x
t o o p e n s kills s p e cifi c t o t h e p ositi o n m o v e m e nt s
• B il at er al t o u nil at er al wit h o ut, t h e n wit h • F o c us s hift s t o
m o v e m e nt s a n d t h e b all p ositi o n al a n d
j u m p/l a n di n g a biliti es g a m e a cti o n
m o v e m e nt s
F o c us • B u il d a n a er o bi c • M ai nt ai n • M ai nt ai n
fit n es s b as e a n a er o bi c fit n ess a n a er o bi c fit n ess
G o als: • E st a blis h pr o p er a n d m o v e m e nt a n d a biliti es of
• S tr e n gt h e n d ur a n c e a n d c o nsist e nt t e c h ni q u e usi n g a g e n er al m o v e m e nt
p h as e: pr o p er m o v e m e nt s m all er p er c e nt a g e p att er ns
t e c h ni q u e a n d t e c h ni q u e of tr ai ni n g ti m e • D e v el o p p ositi o n al,
l a n di n g m e c h a ni c s c o m p ar e d t o off- g a m e- a cti o n
(si n gl e- pl a n e) s e as o n m o v e m e nt
• S tr e n gt h p h as e: • In cl u d e i n di vi d u al p att er ns wit h a n d
e c c e ntri c a n d p ositi o n drills wit h o ut t h e b all
c o n c e ntri c str e n gt h t o d e v el o p a n d
( m ulti pl a n e) i nstill g a m e-
• P o w er p h as e: r e a cti v e a cti o n m o v e m e nt
str e n gt h ( m ulti pl a n e) p att er ns ( gr a d u all y
i n c or p or at e t h e
b all i nt o t h e drills)
Fr e q u e n c y • 3 t i m es p er w e e k • 3 - 4 ti m es p er w e e k • 3 - 4 ti m es p er w e e k
t o est a blis h a i n c o nj u n cti o n i n c o nj u n cti o n
fit n es s b as e i n wit h t h e r esist a n c e wit h t h e r esist a n c e
c o nj u n cti o n wit h tr ai ni n g pr o gr a m tr ai ni n g pr o gr a m
t h e r esist a n c e • A s t h er e will b e a • A lt h o u g h t ot al
tr ai ni n g pr o gr a m f o c us s hift fr o m tr ai ni n g d ur ati o n
• A lt er n at e d a y s t o g e n er al t o m or e m a y b e s h ort er,
all o w f or i n di vi d u al i n di vi d u ali z e d hi g h-i nt e nsit y
f o c us (str e n gt h a n d s o m e g a m e- s essi o ns n e e d
a n d s p e e d) a n d a cti o n m o v e m e nt t o b e r e p e at e d
s uffi ci e nt r e c o v er y p att er ns, i n di vi d u al t o m ai nt ai n
( p ositi o n) s essi o ns fit n ess; t his is
m ay b e a d d e d t o rec o m m e n d e d
t h e tr ai ni n g w e e k t o c o m pl e m e nt
s kill a n d t a cti c al
d e v el o p m e nt
u n d er str essf ul
sit u ati o ns si mil ar
t o t h e a ct u al
c o m p etiti v e
e n vir o n m e nt ( 1)
( c o nti n u e d)
205
T a bl e 9. 9 S a m pl e S e as o n- S p e cifi c A gilit y a n d Q ui c k n ess Tr ai ni n g G ui d eli n es f or N et b all ( c o nti n u e d)

O f f- s e a s o n Pr e s e a s o n I n- s e a s o n
I nt e nsit y D e p e n ds o n t h e f o c us ( S a m e as off-s e as o n) D e p e n ds o n t h e
a n d h o w it w or k s i n c o m p etiti o n s c h e d ul e
c o nj u n cti o n wit h t h e a n d h o w it w or k s i n
r esist a n c e tr ai ni n g c o nj u n cti o n wit h t h e
pr o gr a m r esist a n c e tr ai ni n g
pr o gr a m
D ur ati o n • A b o ut 3 0 %- 4 0 % • A b o ut 2 0 %- 3 5 % • A b o ut 1 0 %- 2 0 %
of t h e t ot al ti m e * of t h e t ot al ti m e * of t h e t ot al ti m e *
• N e e d t o est a blis h • S tr e n gt h a n d • M or e ti m e s p e nt
t h e r e q uir e d fit n es s fit n ess n e e d t o b e w or ki n g p ositi o n al
b as e i n c o nj u n cti o n m ai nt ai n e d w hil e a n d g a m e a cti o n
wit h t h e r esist a n c e a d di n g s p e cifi c m o v e m e nt s
tr ai ni n g pr o gr a m p ositi o n s kills s o a gilit y a n d
• M ai n f o c us a n d t e a m t a cti c s s p e e d tr ai ni n g
is t o d e v el o p (t his a d diti o n will is i n c or p or at e d
str e n gt h t h at will di mi nis h t h e t ot al i nt o t h es e s p ort
u n d er pi n fit n es s s o ti m e a v ail a bl e s p e cifi c drills a n d
r esist a n c e tr ai ni n g i n a s essi o n); m o v e m e nt s
t a k es pr e c e d e n c e e m p h asi z e q u alit y
o v er q u a ntit y
W or k-t o-r est r ati o R a n g es fr o m 1: 1- 1: 5 (s a m e as off-s e as o n) (s a m e as off-s e as o n)
d e p e n di n g o n t h e
f o c us a n d h o w it f alls
wit hi n t h e o v er all
tr ai ni n g s c h e m e
Pr o gr a m mi n g is f or t h e g e n er al t e a m a n d i n di vi d u al p ositi o ns o nl y.
* D e p e n ds o n t h e at hl et e’s tr ai ni n g a g e, p h y si c al c o n diti o n at t h e st art of off- s e as o n, t e a m st yl e of pl a y, a n d c o a c hi n g
str at e gi es a d o pt e d ( 7).
d uri n g t h e c o m p etiti v e s e as o n, is w arr a nt e d t o m a xi mi z e p erf or m a n c e. F or

t his, pr o gr a ms n e e d t o c o nsi d er
f f t h e t y p e of a cti vit y,
f f t h e n u m b er of r e p etiti o ns p er a cti vit y,
f f t h e a v er a g e ti m e s p e nt p er a cti vit y,
f f t h e t ot al ti m e s p e nt p erf or mi n g e a c h a cti vit y, a n d
f f t h e r el ati v e c o ntri b uti o n of e a c h a cti vit y as it r el at es t o m at c h pl a y.
F or a n i n- d e pt h a n al ysis of t h es e attri b ut es f or n et b all p ositi o ns, s e e r ef er -

e n c es ( 3) a n d ( 9). St yl e of pl a y a n d t e a m str at e g y will als o pl a y a si g nifi c a nt
r ol e i n d et er mi ni n g dist a n c es, d ur ati o n, a n d w or k-t o-r est r ati os f or s o m e of
t h es e pr o gr a m mi n g n e e ds.
S A M P L E A GI LI T Y A N D Q UI C K N E S S
T R AI NI N G S E S SI O N F O R N E T B A L L
C o a c h es a n d at hl et es c a n us e a v ari et y of t h e drills f o u n d i n c h a pt ers 6 a n d 7.
S e v er al, if n ot all, ar e gr e at f or i m pr o vi n g a n et b all pl a y er’s a gilit y a n d q ui c k -
n ess vi a diff er e nt m e a ns of d eli v er y a n d dir e cti o ns. H o w e v er, it is i m p ort a nt
t o r e m e m b er t h at t h e dist a n c e tr a v el e d, d ur ati o n, a n d m o v e m e nt p att er ns
(i. e., c o m pl e xit y) f or e a c h drill is d et er mi n e d b y t h e d e gr e e of s p e cifi cit y f or
e a c h p ositi o n. A d diti o n all y, t h e at hl et e’s tr ai ni n g a g e a n d a bilit y s h o ul d al w a ys
f a ct or i nt o t h es e d e cisi o ns.
B ef or e e a c h a gilit y a n d q ui c k n ess tr ai ni n g s essi o n, at hl et es s h o ul d c o m -
pl et e a 1 0- t o 1 5- mi n ut e d y n a mi c w ar m- u p s essi o n (t a bl e 9. 1 0). E a c h drill is
t y pi c all y p erf or m e d o n c e, t wi c e if m o vi n g l at er all y t o a d dr ess e a c h si d e, a n d
c o v ers 1 5 t o 2 0 m et ers ( 1 6. 4- 2 1. 9 y d).
T h e s a m pl e s essi o ns ar e ai m e d at pr es e as o n. S o m e of t h e drills ar e v ari ati o ns
of t h e drills pr es e nt e d i n c h a pt ers 6 a n d 7 t h at all o w t h e c o a c h or at hl et e t o
c h a n g e t h e l e v el of diffi c ult y or m a k e it m or e g a m e-s p e cifi c.
T a bl e 9. 1 0 S a m pl e W ar m- U p f or N et b all
A c ti vit y or drill D e s cri pti o n or e x pl a n ati o n
J o g f or w ar d ( v ari ati o n: j o g o n t h e b alls Pr e p ar es f or i m p a ct a n d hi g h-i nt e nsit y a gilit y
of t h e f e et) drills
J o g b a c k w ar d ( v ari ati o n: j o g o n t h e S a m e as j o g f or w ar d b ut wit h a v ari e d
b alls of t h e f e et) dir e cti o n
Hi g h s ki p f or w ar d E x a g g er at e d f or m; e m p h asi z es a q ui c k t a k e off
a n d l a n di n g t o mi mi c pl y o m etri c drills
Hi g h s ki p b a c k w ar d S a m e as hi g h s ki p f or w ar d b ut wit h a v ari e d
dir e cti o n
L at er al s h uffl e wit h ar m cir cl es Pr e p ar es f or drills t h at t ar g et a C O D
T hr e e mi cr o st e ps t o l u n g e ( v ari ati o n: Pr e p ar es f or drills t h at t ar g et a C O D i n a
us e diff er e nt l u n g e p att er ns) m ulti dir e cti o n al pl a n e
P o g o ( d o u bl e l e g b o u n c e) Pr e p ar es f or i m p a ct wit h s pri nt a n d a gilit y drills
P o g o (si n gl e l e g b o u n c e wit h as sist) N e xt l e v el u p i n pr e p ari n g f or i m p a ct wit h
s pri nt a n d a gilit y drills
P o g o (si n gl e l e g b o u n c e) Alt er n at e 3 l eft, 3 ri g ht; r e p e at u ntil t h e e n d of
t h e li n e is r e a c h e d
Str ai g ht l e g s h uffl e Pr e p ar es f or i m p a ct drills; k e e p l e gs str ai g ht
a n d f e et d or sifl e x e d; t o u c h off gr o u n d wit h
t h e b alls of t h e f e et
Hi g h k n e e m ar c h E m p h asi z es a n d e n h a n c es pr o p er p ost ur e a n d
m o v e m e nt t e c h ni q u es f or s pri nti n g
( c o nti n u e d)
T a bl e 9. 1 0 S a m pl e W ar m- U p f or N et b all ( c o nti n u e d)
Hi g h k n e e ( alt er n ati n g l e gs) 3 l eft, j o g 3- 4 st e ps, 3 ri g ht; r e p e at u ntil t h e
e n d of t h e li n e is r e a c h e d
Hi g h k n e e (si n gl e l e g) Alt er n at e 3 l eft, 3 ri g ht; r e p e at u ntil t h e e n d of
B utt ki c k m ar c h E m p h asi z es a n d e n h a n c es pr o p er p ost ur e a n d
m o v e m e nt t e c h ni q u es f or s pri nti n g
B utt ki c k ( alt er n ati n g l e gs) 3 l eft, j o g 3- 4 st e ps, 3 ri g ht; r e p e at u ntil t h e
e n d of t h e li n e is r e a c h e d
B utt ki c k (si n gl e l e g) Alt er n at e 3 l eft, 3 ri g ht; r e p e at u ntil t h e e n d of
S e s si o n 1
D ot
T his drill i n cr e as es s p e e d, a gilit y, b al a n c e, a n d c o or di n ati o n of a n at hl et e’s f o ot w or k
as w ell as ai di n g i n t h e o v er all st a bilit y of k n e es a n d a n kl es (s e e o pti o ns a n d v ari ati o ns
i n c h a pt er 6).
Q ui c k F e et
T his drill is g o o d f or pr a cti ci n g t a ki n g off f or a p ass a n d r ei nf or ci n g c orr e ct l a n di n g
m e c h a ni cs (s e e v ari ati o ns i n c h a pt er 6). T h e at hl et es st a n d o n t h e b as eli n e or tr a ns v ers e
li n e a n d j o g li g htl y b ut q ui c kl y i n pl a c e (i. e., t h e q ui c k f e et p ositi o n). T h e c o a c h p oi nt s
l eft, ri g ht, or str ai g ht u p, a n d t h e at hl et es q ui c kl y t ur n or j u m p i n t h at dir e cti o n, t h e n
r es u m e t h e q ui c k f e et p ositi o n. T h e n t h e c o a c h s a ys g o a n d t h e at hl et es p us h off usi n g
t h e f o ot t h e y ar e o n ( wit h o ut st e p pi n g b a c k) t o r u n a c o u pl e of st e ps f or w ar d. V ari ati o ns
of t h e drill h a v e t h e at hl et es ( u p o n l a n di n g) s pri nti n g t o a c o n e or m ar k er 3 t o 5 m et ers
( 3. 3- 5. 5 y d) a w a y or s pri nti n g t o r e c ei v e a p ass w h er e t h e m ar k er is l o c at e d, p erf or mi n g
a n a eri al r e b o u n d or c at c h a n d p ass, or l a n di n g i n t h e c h a n g e d dir e cti o n t h e n s pri nti n g
t o t h e m ar k er a n d r es u mi n g t h e q ui c k f e et p ositi o n u ntil t h e n e xt g o c o m m a n d.
Zi g z a g
T his drill is g o o d f or d e v el o pi n g d o d gi n g a n d d o u bl e- br e a ki n g s kills. Us e 6 t o 1 0 c o n es t o
m ar k o ut a zi g z a g p att er n wit h a p pr o xi m at el y 3 m et ers ( 3. 3 y d) b et w e e n t h e m. At hl et es
s pri nt ar o u n d t h e o ut si d e of t h e c o n es, s h uffl e ar o u n d e a c h c o n e t o c h a n g e dir e cti o n,
a n d s pri nt t o t h e n e xt o n e. V ari ati o ns i n cl u d e alt er n at e s pri nti n g t o a n d s h uffli n g t o
e a c h c o n e. T h e c o a c h c a n m a k e t h e drill m or e m ulti dir e cti o n al b y usi n g f or w ar d a n d
b a c k w ar d s pri nt s, s h uffli n g m o v e m e nt s, or b ot h, or b y a d di n g a gr o u n d e d or a eri al
c at c h a n d p ass at all or v ar yi n g p oi nt s of C O D.
er s
et
3 m
E 7 3 5 4/ N C S A/ T F 0 9. 0 4/ 6 1 1 4 8 2/ m h- R 2
S e s si o n 2
L a d d er
T his drill is r e c o m m e n d e d f or d e v el o pi n g f o ot s p e e d, a gilit y, c o or di n ati o n, a n d b o d y
a w ar e n ess fr o m diff er e nt m ulti pl a n ar p ositi o ns (s e e o pti o ns a n d v ari ati o ns i n c h a pt er 6).
S h uttl e R u n
T his drill c a n b e us e d t o d e v el o p t h e s kill of dri vi n g, t h e n r e c o v eri n g (s e e v ari ati o ns i n
c h a pt er 6). Usi n g h alf t o t hr e e- q u art ers of t h e c o urt, s et u p 3 t o 4 c o n es t o us e i n t h e
s h uttl e r u n. All c o n es s h o ul d b e at l e ast 5 m et ers ( 5. 5 y d) a p art. At hl et es s pri nt t o t h e
first c o n e, s pri nt b a c k t o t h e st art, s pri nt t o t h e s e c o n d c o n e, s pri nt b a c k t o t h e st art,
a n d s o o n. V ari ati o ns i n cl u d e a si d e s h uffl e i nst e a d of s pri nti n g, alt er n ati n g b et w e e n
s pri nti n g f or w ar d or b a c k w ar d a n d s h uffli n g, v ar yi n g t h e dist a n c es of t h e c o n es or
i n cr e m e nt all y l e n gt h e ni n g or s h ort e ni n g t h e m (i. e., 5 m et ers- 1 0 m et ers- 2 0 m et ers- 1 0
m et ers- 5 m et ers), a n d a d di n g a p ass o n a n y or o nl y o n t h e fi n al dri v e t o e n c o ur a g e
pl a y ers t o k e e p t h eir e y es u p a n d b e r e a d y f or a n yt hi n g.
10 m 20 m
10 m
5 m
B a s eli n e B a s eli n e
O pti o n A O pti o n B
I n c o m p ari s o n t o o pti o n A , t h e s h ut tl e r u n drill f or n et b all i n c or p or at e s v ar yi n g

i nt er mit t e nt di st a n c e s a nE d7 3t 5h4/e Nc Co Sn A/e sT Fs 0er9. v0 e5/ t6 o1 1i 4n8 di3/ c math- eR t2 h e di st a n c e s s o at hl et e s
k n o w w h er e t o t ur n ar o u n d or c h a n g e a m o v e m e nt p at t er n ( o pti o n B ).
T hr e e- a n d F o ur- C o n e Drill s
F or n et b all, v ari ati o ns t o t h e t hr e e- a n d f o ur- c o n e drills d es cri b e d i n c h a pt er 6 t h at
cr e at e a gr e at er dist a n c e b et w e e n t h e c o n es ( e. g., 5 t o 7 m et ers [ 5. 5- 7. 7 y d]) c a n b e
us e d s e p ar at el y or i n c o nj u n cti o n wit h t h e s h ort er- dist a n c e drills f o u n d i n t h at c h a pt er
(i. e., n ot all drills h a v e t o i n c or p or at e t h e gr e at er dist a n c es).
St art
Fi ni s h
St art Fi ni s h
Pl a c e c o n e s at 5 m et er s Pl a c e c o n e s at 5 m et er s a p art.
a n d 7 m et er s a p art.
Fi ni s h
St art
St art
Fi ni s h
V erti c al c o n e s ar e 7 m et er s a p art. Pl a c e c o n e s at 5 m et er s
H ori z o nt al c o n e s ar e 5 m et er s a p art. a n d 7 m et er s a p art.
E 7 3 5 4/ N C S A/ T F 0 9. 0 6/ 6 1 1 4 8 4/ m h- R 2
R U GBY
I a n J ef fr e ys
R u g b y u ni o n is a n i n v asi o n g a m e w h er e t h e ai m is t o a d v a n c e t h e b all i nt o
a n o p p o n e nt’s d e a d b all ar e a t o s c or e a tr y. It is pl a y e d b y t w o t e a ms of 1 5
pl a y ers a n d, at t h e s e ni or l e v el, o v er a n 8 0- mi n ut e d ur ati o n, di vi d e d i nt o t w o
h al v es of 4 0 mi n ut es e a c h. At j u ni or l e v els, o v er all d ur ati o n a n d t h e d ur ati o n
of h al v es is t y pi c all y l ess, a n d d e p e n d e nt u p o n t h e pl a y ers’ a g e. I m p ort a ntl y,
r u g b y is a c ollisi o n s p ort, w h er e hi g h l e v els of p h ysi c al c o nt a ct ar e li k el y
at a n y ti m e, a n d m o m e nt u m ( m ass × v el o cit y) pl a ys a criti c al r ol e i n t h es e
c ollisi o n sit u ati o ns. C o ns e q u e ntl y, r u g b y pl a y ers h a v e t o b al a n c e s p e e d a n d
a gilit y a p pli c ati o n wit h o pti m al m ass.
R u g b y pl a y c o nsists of s et pi e c e pl a y a n d d y n a mi c p h as e pl a y. D y n a mi c
p h as e pl a y c a n b e t h o u g ht of as t h e ti m e b et w e e n a s et pi e c e (s cr u m or li n e o ut)
a n d t h e b all b e c o mi n g d e a d. D y n a mi c p h as e pl a y its elf c a n b e br o k e n i nt o
o p e n pl a y a n d br e a k d o w n pl a y. D uri n g o p e n pl a y t h e b all is i n t h e p oss es -
si o n of t h e att a c ki n g si d e a n d is b ei n g r u n, p ass e d, or ki c k e d i n a n att e m pt
t o m a k e f or w ar d pr o gr ess t o w ar d t h e o p p osi n g tr y li n e. T h e d ef e nsi v e t e a m
will tr y t o st o p t his f or w ar d pr o gr ess b y t a c kli n g t h e o p p osi n g pl a y er, wit h
a t a c kl e o c c urri n g w h e n t h e b all c arri er is h el d or br o u g ht t o gr o u n d b y o n e
or m or e o p p o n e nts, a n d at t his p oi nt br e a k d o w n pl a y o c c urs. W h e n a pl a y er
is t a c kl e d a n d c a n n ot i m m e di at el y p ass t h e b all, b ot h t e a ms c a n att e m pt t o
g ai n p oss essi o n t hr o u g h a t a c kl e c o nt est, r u c k, or m a ul. W h e n pl a y ers ar e
br o u g ht t o t h e gr o u n d, t h e y m ust i m m e di at el y r el e as e t h e b all a n d a r u c k is
f or m e d w h e n o n e or m or e pl a y ers fr o m e a c h t e a m ( w h o m ust r e m ai n o n t h eir
f e et), c h all e n g e t h e b all. If t h e t a c kl e d pl a y er is h el d off t h e gr o u n d, a m a ul
c a n o c c ur w h e n o n e or m or e pl a y ers fr o m e a c h t e a m j oi n t h e t a c kl er a n d
att e m pt eit h er t o dri v e t h e pl a y er f or w ar d or t o t a k e t h e b all fr o m t h e t a c kl er.
I m p ort a ntl y, t h e r ul es f or t h e r u c k a n d m a ul st at e t h at all pl a y ers m ust
e nt er b ot h fr o m b e hi n d t h e b all (i. e., fr o m a p ositi o n n e ar er t h eir g o al li n e
t h a n t h e b a c k of t h e r u c k a n d m a ul). T his h as i m p ort a nt c o ns e q u e n c es f or t h e
m o v e m e nt r e q uir e m e nts of t h e g a m e t h at e m p h asi z e t h e i m p ort a n c e of t h e
g ai n li n e. W h e n a t a c kl e o c c urs i n a d v a n c e of t h e t e a m’s pl a y ers, s u p p orti n g
t e a m m at es will b e m o vi n g f or w ar d o nt o t h e b all. D ef e n d ers i n t his sit u ati o n
m ust first r etir e b e hi n d t h e t a c kl e sit u ati o n b ef or e t h e y c a n e nt er t h e r u c k or
m a ul. As a r es ult, a n i m p ort a nt e m p h asis i n r u g b y is pl a c e d o n g etti n g o v er
t h e g ai n li ne (a n i m a gi n ar y li n e h alf w a y b et w e e n t w o t e a ms i n s et pi e c e or
d y n a mi c p h as e pl a y). R u g b y t a cti cs oft e n i n v ol v e m et h o ds b y w hi c h t e a ms
c a n g et o v er t h e g ai n li n e as r a pi dl y a n d eff e cti v el y as p ossi bl e.
If t h e b all g o es o ut of pl a y, or if t h er e is a mi n or i nfri n g e m e nt s u c h as a f or-
w ar d p ass or a k n o c k o n, or if t h e b all b e c o m es u n pl a y a bl e i n a r u c k or m a ul,
pl a y st o ps a n d m ust b e r est art e d b y a li n e o ut or s cr u m (s et pi e c e). Li ne o uts

ar e t h e m et h o d b y w hi c h pl a y ers r est art w h e n t h e b all h as g o n e o ut of pl a y,
w h er e as scr u ms ar e t h e ot h er m et h o d of r est arti n g aft er mi n or i nfri n g e m e nts
or w h e n t h e b all b e c o m es u n pl a y a bl e.
B ot h t h e s et pi e c es a n d br e a k d o w ns ar e hi g hl y t e c h ni c al a n d i n v ol v e r el a -
ti v el y st ati c b attl es f or t h e b all, a n d s o m o v e m e nt pl a ys a r el ati v el y s m all p art
i n t h es e p h as es of pl a y. H o w e v er, d uri n g o pe n pl a y ( w h e n t h e b all is a w a y fr o m
t h es e sit u ati o ns), eff e cti v e m o v e m e nt is a n i m p ort a nt p art of g etti n g o v er t h e
g ai n li n e a n d a d v a n ci n g t h e b all t o w ar d a n o p p o n e nt’s tr y li n e.
Gi v e n t h e i m p ort a n c e of t h e g ai n li n e, t h er e will al w a ys b e a n e m p h asis
o n e ns uri n g s uffi ci e nt m o m e nt u m f or f or w ar d pr o gr ess. H er e, it is i m p ort a nt
t o diff er e nti at e w h at ar e t er m e d ti g ht a n d wi d e sit u ati o ns, a n d t h es e c a n b e
t h o u g ht of o n a c o nti n u u m. Tig ht sit u ati o ns r ef er t o t h os e n e ar t o t h e s et pi e c e
or br e a k d o w n, a n d t e n d t o b e h e a vil y p o p ul at e d wit h pl a y ers, b ot h off e nsi v e
a n d d ef e nsi v e, wit h e a c h h a vi n g littl e o p p ort u nit y t o m o v e f or w ar d b ef or e a
t a c kl e sit u ati o n is e n c o u nt er e d. C o ns e q u e ntl y, t h er e is littl e o p p ort u nit y t o
g e n er at e hi g h l e v els of s p e e d. Wi de sit u ati o ns , o n t h e ot h er h a n d, ar e sit u ati o ns
w h er e t h e b all h as b e e n m o v e d (r u n, p ass e d, or ki c k e d) a w a y fr o m t h e i niti al
br e a k d o w n sit u ati o n. Gr e at er s p a c e is a v ail a bl e, a n d oft e n pl a y ers will h a v e
gr e at er dist a n c e t o r u n i nt o, e n a bli n g t h e m t o a c hi e v e hi g h er r u n ni n g s p e e ds.
A tr e n d i n r u g b y is t h at t e a ms h a v e b e c o m e e x c ell e nt at k e e pi n g p oss essi o n
t hr o u g h m ulti pl e br e a k d o w n sit u ati o ns. E a c h ti m e a t e a m m ai nt ai ns p oss es-
si o n of t h e b all aft er a br e a k is c o nsi d er e d a p h ase of pl a y. I n t h e m o d er n g a m e,
t h e n u m b er of p h as es t e a ms p ut t o g et h er f ar e x c e e ds w h at w as hist ori c all y t h e
c as e. H o w e v er, s u c h is t h e q u alit y of d ef e ns e at t h e hi g h est l e v el t h at t his is
t y pi c all y a b attl e b et w e e n off e nsi v e or g a ni z ati o n a n d d ef e nsi v e or g a ni z ati o n
d uri n g t his p h as e of pl a y.
Ta bl es 9. 1 1 a n d 9. 1 2 s h o w h o w r u g b y p h as es c a n b e di vi d e d i nt o or g a ni z e d
p h as e pl a y a n d br o k e n p h as e pl a y. B ot h of t h es e c a n t h e n b e s u b di vi d e d
i nt o off e nsi v e a n d d ef e nsi v e c at e g ori es. W h at is i m p ort a nt is t o i d e ntif y a n d
u n d erst a n d t h e t e a m’s ai ms wit hi n e a c h of t h es e p h as es. T his i n t ur n will
di ct at e t h e m o v e m e nt p att er ns r e q uir e d t o a c hi e v e t h es e ai ms, w hi c h s h o ul d
t h e n g ui d e t h e a gilit y pr o gr a m f or r u g b y.
Or g a ni z e d P h a s e Pl a y
D uri n g off e nsi v e or g a ni z e d p h as e pl a y a t e a m is i n p oss essi o n of t h e b all,
eit h er fr o m wi n ni n g it i n a s et pi e c e, or t hr o u g h m ai nt ai ni n g it t hr o u g h s u b -
s e q u e nt p h as es of p oss essi o n. T h e ai m will b e t o tr y t o g et t h e b all o v er t h e
g ai n li n e a n d g e n er at e f or w ar d m o m e nt u m. H o w t his is d o n e will b e di ct at e d
T a bl e 9. 1 1 P h as es of Pl a y f or R u g b y Off e ns e
P h a s e of pl a y O r g a ni z e d p h a s e pl a y B r o k e n p h a s e pl a y
C o nt e xt of pl a y Ti g ht Wi d e T ur n o v er Li n e br e a k Ki c k
A gilit y a n d • G e n er at e • G e n er at e • M o v e b all • M o v e b all • F i el d b all
s p e e d g o als m o m e nt u m hi g h s p e e d a w a y fr o m i nt o s p a c e • C o nsi d er
i nt o c o nt a ct • D isr u pt w h er e it is • S u p p ort o n o pti o ns t o
• D isr u pt d ef e nsi v e won b ot h si d es c o u nt er att a c k
d ef e nsi v e or g a ni z ati o n • M o v e b all • G et pl a y er s
or g a ni z ati o n • C r e at e a n d i nt o s p a c e i nt o
• C r e at e a n d r u n i nt o s u p p orti n g
r u n i nt o s p ace p ositi o ns
s p ace
A gilit y a n d • A c c el er ati o ns • A c c el er ati o ns • A c c el er ati o ns • A c c el er ati o ns • A c c el er ati o ns
s p e e d drills fr o m fr o m r olli n g fr o m fr o m fr o m
st a n di n g a n d st art s st a n di n g a n d st a n di n g a n d st a n di n g a n d
lo w speed • C ur v e d r u ns r olli n g st art s r olli n g st art s r olli n g st art s
r olli n g st art s • E v asi v e • A tt ai n m e nt • A tt ai n m e nt • A dj ust m e nt
• D ir e cti o n dir e cti o n of hi g h of hi g h of r u ns t o
c h a n g es c h a n g es speed speed pr o vi d e
• E v asi v e a n d • E v asi v e a n d s u p p ort
r u n ni n g t o r u n ni n g t o • E v asi v e a n d
s p a c e s kills s p a c e s kills dir e cti o n
c h a n g es
T a bl e 9. 1 2 P h as es of Pl a y f or R u g b y D ef e ns e
P h a s e of pl a y O r g a ni z e d p h a s e pl a y B r o k e n p h a s e pl a y
C o nt e xt of pl a y Ti g ht Wi d e T ur n o v er Li n e br e a k Ki c k
A gilit y a n d • G e n er at e • L i mit • R e c o v er • S cr a m bl e • P r o vi d e a n
s p e e d g o als m o m e nt u m off e nsi v e d ef e nsi v e d ef e ns e t o eff e cti v e
i nt o c o nt a ct o pti o ns or g a ni z ati o n li mit s p a c e c h as e
• B ri n g t hr o u g h • C o v er s p a c e • R e c o v er
d ef e nsi v e p ositi o n • L i mit a p pr o pri at e
li n e f or w ar d m a ni p ul ati o n off e nsi v e p ositi o ns
r a pi dl y • H a v e f ast o p p ort u niti es
• A dj ust li n e s p e e d
p ositi o n t o • M ake t he
d ef e n d s p a c e d ef e nsi v e
• M ake t he pl a y
d ef e nsi v e
pl a y
A gilit y a n d • A c c el er ati o ns • R a pi d • A c c el er ati o ns • A c c el er ati o ns • A c c el er ati o ns
s p e e d drills fr o m a c c el er ati o ns fr o m fr o m fr o m
st a n di n g a n d • D e c el er ati o ns st a n di n g a n d st a n di n g a n d st a n di n g a n d
lo w speed a n d p ositi o n r olli n g st art s r olli n g st art s r olli n g st art s
r olli n g st art s a dj ust m e nt s • Speed and • A tt ai n m e nt • A dj ust m e nt
(li n e ar a n d dir e cti o n of hi g h of r u ns t o
l at er al) a dj ust m e nt s speed pr o vi d e
• D ir e cti o n • M a ni p ul ati v e s u p p ort
c h a n g es speed and • E v asi v e a n d
dir e cti o n dir e cti o n
a dj ust m e nt s c h a n g es
213
b y w h et h er t h e t e a m f o c us es o n ti g ht sit u ati o ns or wi d e sit u ati o ns as p art of

or g a ni z e d p h as e pl a y.
I n ti g ht sit u ati o ns, s p a c e is at a pr e mi u m, a n d pl a y ers h a v e littl e dist a n c e
b et w e e n t h e m a n d t h e o p p ositi o n. T h er ef or e, pl a y ers’ a bilit y t o a c c el er at e a n d
g e n er at e m o m e nt u m i nt o a li k el y c o nt a ct sit u ati o n is a k e y f a c et of t h e g a m e.
Pl a y ers w h o h a v e t h e a bilit y t o g e n er at e m o m e nt u m y et als o p oss ess d e c e pti v e
C O D c a p a cit y t e n d t o b e hi g hl y eff e cti v e i n t h es e sit u ati o ns.
As t h e b all is m o v e d t o w ar d m or e o p e n sit u ati o ns, gr e at er s p a c e is a v ail a bl e
a n d pl a y ers c a n g e n er at e gr e at er r u n ni n g s p e e ds b ot h o n a n d off t h e b all. It
is i m p ort a nt f or pl a y ers t o c o m bi n e s p e e d wit h eff e cti v e d e c e pti v e c a p a biliti es
t o cr e at e s p a c e a n d t h e r e q uir e d m o v e m e nt c o ntr ol t o m a k e a n y r e q uir e d pl a y
(e. g., t a k e a n d gi v e a p ass).
W h e n o n e t e a m is i n off e nsi v e p h as e pl a y, a n ot h er will b e i n d ef e nsi v e p h as e
pl a y. H er e t h e ai m is t o mi ni mi z e o p e n s p a c es b y e ns uri n g t h at all s p a c e is
c o v er e d a n d bri n gi n g t h e d ef e nsi v e li n e f or w ar d as r a pi dl y as p ossi bl e t o tr y
t o m a k e a t a c kl e o v er t h e g ai n li n e. T h e a bilit y t o a c c el er at e f or w ar d r a pi dl y
a n d a dj ust t o a n eff e cti v e d ef e nsi v e p ositi o n is t h er ef or e ess e nti al. I n ti g ht
sit u ati o ns, a c c el er ati o ns will b e v er y s h ort, w hil e i n o p e n sit u ati o ns pl a y ers
will c o v er a gr e at er dist a n c e a n d n e e d t o b e a bl e t o m a ni p ul at e t h e ms el v es
i nt o eff e cti v e d ef e nsi v e s c e n ari os.
Br o k e n P h a s e Pl a y
Gi v e n t h e hi g hl y or g a ni z e d n at ur e of p h as e pl a y, att a c ki n g o p p ort u niti es ar e
oft e n li mit e d a n d t h e g a m e b e c o m es a n e xt e n d e d g ai n li n e b attl e t h at is pl a y e d
o v er m ulti pl e p h as es. Sit u ati o ns w h er e d ef e nsi v e or g a ni z ati o n al str u ct ur es
c a n b e br o k e n pr o vi d e e x c ell e nt att a c ki n g o p p ort u niti es (c all e d bro ke n pl a y).
Off e nsi v el y, t h es e sit u ati o ns e nt ail a li n e br e a k or t ur n o v er b all (a sit u ati o n
w h er e a t e a m l os es p oss essi o n) or a p ot e nti al c o u nt er att a c k aft er a ki c k, a n d
all pr o vi d e a n i m p ort a nt o p p ort u nit y f or att a c k.
Fr o m a li n e br e a k t h er e will b e a n e m p h asis o n t h e br e a ki n g pl a y er t o
eit h er r u n t o s p a c e or t o p ass t o a s u p p orti n g pl a y er i n s p a c e. T h e off e nsi v e
t e a m will tr y t o pr o vi d e s u p p orti n g r u n n ers w h o m ust b e a bl e t o a c hi e v e hi g h
s p e e ds b ut als o a dj ust t h eir r u ns t o t h e s p a c e o p e ni n g u p a h e a d of t h e m.
M a xi m u m s p e e d a n d a n a bilit y t o a dj ust s p e e d i n r el ati o n t o c ur vi n g t h e r u n
(a n d, c o ns e q u e ntl y, a dj usti n g t h e f e et t o m ai nt ai n a s u p p orti n g p ositi o n) ar e
c e ntr al as p e cts of a gilit y i n r u g b y.
I n t ur n o v er sit u ati o ns, t h e off e nsi v e t e a m will tr y t o m a k e i m m e di at e us e
of t h e b all, as f or a v er y s h ort p eri o d of ti m e t h e d ef e ns e will b e dis or g a ni z e d.
T h e pl a y will b e l ar g el y di ct at e d b y h o w t h e t ur n o v er o c c urs. I n t a c kl e or r u c k
sit u ati o ns, t h e d ef e ns e c a n oft e n r e or g a ni z e its elf q ui c kl y a n d t h e o p p ort u niti es
f or br o k e n pl a y m a y b e li mit e d. H o w e v er, if t h e t ur n o v er o c c urs i n wi d er pl a y,
f or e x a m pl e fr o m a dr o p p e d p ass, t his pr o vi d es a n e x c ell e nt o p p ort u nit y t o

att a c k. T h es e sit u ati o ns oft e n r e q uir e a n att e m pt t o m o v e t h e b all i nt o o p e n
s p a c es a n d m a y e v e n i n v ol v e a ki c k i nt o a s p a c e w h er e a d ef e nsi v e pl a y w o ul d
n or m all y h a v e b e e n. As a r es ult, t h e s kills ass o ci at e d wit h o p e n fi el d r u n ni n g
(e. g., m a xi m u m s p e e d, c ur v e d r u n ni n g, C O D) ar e n e c ess ar y.
A d diti o n all y, br o k e n pl a y c a n b e i niti at e d t hr o u g h a d eli b er at e ki c k fr o m
t h e o p p ositi o n. T his will n or m all y b e fi el d e d b y o n e of t h e b a c k t hr e e pl a y ers,
w h o will h a v e t o d e ci d e w h et h er a n o p p ort u nit y pr es e nts its elf t o r u n t h e
b all. If t his is t h e c as e, t h e pl a y er r e c ei vi n g t h e b all will b e r e q uir e d t o r u n
r a pi dl y i nt o s p a c e a n d n e e ds t o b e a bl e t o a v oi d t h e o n c o mi n g t a c kl er t hr o u g h
a p pr o pri at e e v asi v e s kills. A d diti o n all y, t h e ot h er pl a y ers of t h at t e a m will
h a v e t o r e c o v er r a pi dl y i nt o a p ositi o n t o s u p p ort t h e r u n n ers.
T h e t e a m l osi n g a t ur n o v er is i n a d ef e nsi v e br o k e n-fi el d sit u ati o n a n d q uit e
oft e n t h eir pl a y ers will b e o ut of p ositi o n. Pl a y ers’ a bilit y t o s h ut d o w n off e n -
si v e o p p ort u niti es a n d t o r et ur n as r a pi dl y t o a p pr o pri at e d ef e nsi v e p ositi o ns
b e c o m es cr u ci al. I n sit u ati o ns w h er e a d eli b er at e ki c k h as o c c urr e d, t h e t e a m
will h a v e t o c h as e t h e ki c k dili g e ntl y, at a n a p pr o pri at e s p e e d a n d i n a p pr o -
pri at e n u m b ers t o pr o vi d e a d ef e nsi v e li n e a g ai nst a p ossi bl e c o u nt er att a c k.
A d diti o n all y, s o m e pl a y ers will h a v e t o r e m ai n i n a d e e p er p ositi o n t o fi el d
a n y c o u nt er ki c k fr o m t h e o p p ositi o n. If t h e tr a nsiti o n is c a us e d b y a sit u ati o n
w h er e t h e d ef e nsi v e li n e is br o k e n, t h e n d ef e n d ers will b e r e q uir e d t o r u n
gr e at er dist a n c es t o tr y t o pr e v e nt t h e o p p ositi o n fr o m a d v a n ci n g t h e b all (a
s cr a m bl e d ef e ns e). H er e, t h e a bilit y t o r u n at gr e at er s p e e ds, a n d t o r u n i n
c ur v e d p att er ns t h at r e a ct t o t h e o p p ositi o n’s m o v e m e nts, is vit al t o s u c c ess.
B as e d o n t his a n al ysis, it is cl e ar t h at r u g b y a gilit y d e p e n ds gr e atl y o n g e n -
er ati n g hi g h s p e e ds fr o m b ot h st ati c a n d r olli n g st arts, b ut als o o n t h e a bilit y
t o a c hi e v e hi g h er m a xi m u m s p e e ds i n o p e n sit u ati o ns. I m p ort a ntl y, t h es e
n e e d t o e x pl oit c ur v e d f or ms of r u n ni n g as w ell as p ur el y li n e ar m et h o ds.
Criti c all y, pl a y ers wit h t h e a bilit y t o e v a d e t a c kl e sit u ati o ns t hr o u g h off e nsi v e
f ei nts, c h a n g es of s p e e d, a n d C O Ds will b e hi g hl y v al u e d. O b vi o usl y, t h e r el-
ati v e i m p ort a n c e of t h es e m o v e m e nt s kills will b e l ar g el y di ct at e d b y w h et h er
pl a y ers ar e e n g a g e d i n pr e d o mi n a ntl y ti g ht or wi d e sit u ati o ns, w hi c h is, i n
t ur n, l ar g el y di ct at e d b y t h eir pl a yi n g p ositi o n a n d t h e st yl e of pl a y a d o pt e d b y
t h e t e a m. T h us, a gilit y tr ai ni n g c a n b e t ar g et e d at t h e s p e cifi c s kills r e q uir e d
of t h e t e a m a n d t h e pl a yi n g p ositi o ns.
S A M P L E A GI LI T Y A N D Q UI C K N E S S O P E N
FI E L D T R AI NI N G S E S SI O N F O R R U G B Y
T his s essi o n w or ks o n t h e a bilit y t o r u n eff e cti v el y i n a n o p e n fi el d a n d
c o m bi n es m a xi m u m s p e e d w or k wit h t h e a bilit y t o a dj ust i n a c ur vili n e ar
dir e cti o n t o e n a bl e t h e m a ni p ul ati o n of fi el d p ositi o n, o p p ositi o n p ositi o n,

a n d s u p p orti n g pl a y er p ositi o n.
A c c el er ati o n R u n s ( F a st, F a st er, a n d F a st e st)

O p e n pl a y r u n ni n g i n r u g b y r e q uir es t h e a bilit y t o a c c el er at e fr o m a f ast r olli n g st art.
T his drill d e v el o ps t his c a p a cit y.
F o ur c o n es ar e li n e d u p 2 0 m et ers ( 2 1. 9 y d) a p art f or a n o v er all s pri nti n g dist a n c e of
6 0 m et ers ( 6 5. 6 y d). At hl et es a c c el er at e t hr o u g h t h e c o n es wit h t h e ai m of r u n ni n g e a c h
s e cti o n f ast er t h a n t h e pr e vi o us s e cti o n. T his r e pli c at es t h e r u n ni n g p att er n f or o ut si d e
b a c k s w h o t y pi c all y h a v e t o a c c el er at e fr o m f ast r olli n g st art s. T h e drill is p erf or m e d
t hr e e ti m es, wit h a sl o w w al k b a c k t o t h e st art t o e ns ur e f ull r e c o v er y.
C ur v e d R u n ni n g ( B a si c)
S p a c e is at a pr e mi u m i n r u g b y a n d s o o p e n pl a y r u n ni n g is s el d o m s ol el y li n e ar. T h e
a bilit y t o c ur v e r u ns t o off e nsi v el y m a k e a n d e x pl oit s p a c e a n d t o d ef e nsi v el y cl os e
d o w n s p a c e is i m p ort a nt. T his drill d e v el o ps t h e b asi c c a p a cit y t o r u n a c ur v e d p att er n
b ut wit h o ut l osi n g r u n ni n g s p e e d.
Si x c o n es ar e li n e d u p 1 0 m et ers ( 1 0. 9 y d) a p art (i d e all y t h e c o n es s h o ul d b e q uit e t all
t o f a cilit at e r u n ni n g ar o u n d t h e m). At hl et es r u n a c ur v e d p att er n t hr o u g h t h es e c o n es
t o d e v el o p t h e a bilit y t o r e a c h a n d m ai nt ai n hi g h s p e e ds i n a c ur vili n e ar f or m at. T h e
drill is p erf or m e d t wi c e, wit h a w al k b a c k t o t h e st art t o e ns ur e f ull r e c o v er y.
G a m e F or m at C ur v e
T his drill is a pr o gr essi o n of t h e pr e vi o us drill, a n d is i nt e n d e d t o r e pli c at e a g a m e-r el at e d
c ur v e d r u n ni n g s c e n ari o s u c h as a wi n g er r u n ni n g at a f ull b a c k a n d t h e n c ur vi n g i nt o
a n o ut si d e li n e t o r u n ar o u n d t h e pl a y er. G a m e f or m at c ur v e drills s h o ul d b e s et u p s o
t h at a pl a y er b e c o m es c o mf ort a bl e r u n ni n g i n b ot h dir e cti o ns. T h e drill is p erf or m e d
t hr e e ti m es, wit h a w al k b a c k t o t h e st art t o e ns ur e f ull r e c o v er y.
G et P a st
T his drill als o r e pli c at es a g a m e-r el at e d c ur v e d r u n ni n g s c e n ari o, b ut t his ti m e a n o p p o -
n e nt is i n cl u d e d i n t h e drill t o r e pr o d u c e t h e t y p e of sit u ati o ns a pl a y er will f a c e i n a
g a m e. I m p ort a ntl y, t h e pl a y er p erf or mi n g t h e drill s h o ul d ai m t o att a c k t h e o p p o n e nt
vi a a c ur v e d r u n, b ut if it f ails, t h e pl a y er s h o ul d b e a bl e t o us e ot h er m o v e m e nt s t o
g et p ast t h e o p p o n e nt. T h e drill is p erf or m e d t hr e e ti m es, wit h a w al k b a c k t o t h e st art
t o e ns ur e f ull r e c o v er y.
S OCCER
I a n J ef fr e ys
S o c c er is o n e of t h e m ost c h all e n gi n g s p orts f or w hi c h t o d esi g n a n a gilit y a n d
q ui c k n ess pr o gr a m b e c a us e it c o nsists of al m ost c o nst a nt m o v e m e nt o v er t w o
4 5- mi n ut e p eri o ds. Gi v e n t h e a m o u nt of m o v e m e nt, a gilit y b e c o m es a c e ntr al
el e m e nt i n a s o c c er pl a y er’s eff e cti v e n ess. Tr ai ni n g t h at i m pr o v es t his c a p a cit y
h as t h e a bilit y t o e n h a n c e s o c c er p erf or m a n c e si g nifi c a ntl y, c o ntri b uti n g t o
i m pr o v e m e nt i n all el e m e nts of pl a y.
A k e y f a ct or i n d e v el o pi n g a gilit y is t h at it is v er y c o nt e xt-s p e cifi c. Alt h o u g h
f u n d a m e nt al m o v e m e nt p att er ns d o e xist, t h e ulti m at e ai m of tr ai ni n g is t o
e n a bl e at hl et es t o d e pl o y t h es e m o v e m e nts eff e cti v el y i n a g a m e. T o t his e n d,
it is us ef ul t o t hi n k of a gilit y as g a m e s p e e d ( n ot t o b e c o nf us e d wit h li n e ar
s p e e d). G a me s pee d c a n b e d efi n e d as a c o nt e xt-s p e cifi c s kill, i n w hi c h at h -
l et es m a xi mi z e t h eir p erf or m a n c e b y a p pl yi n g s p ort-s p e cifi c m o v e m e nts of
o pti m al v el o cit y, pr e cisi o n, effi ci e n c y, a n d c o ntr ol i n a nti ci p ati o n of a n d i n
r es p o ns e t o t h e k e y p er c e pt u al sti m uli a n d s kill r e q uir e m e nts of t h e g a m e ( 3).
T his d efi niti o n h as a n u m b er of vit al m ess a g es. T h e first is t h at m o v e m e nt
r e q uir e m e nts ar e s p e cifi c t o a gi v e n s p ort, oft e n e v e n t o a gi v e n p ositi o n. F or
e x a m pl e, a g o al k e e p er’s m o v e m e nt r e q uir e m e nts ar e diff er e nt fr o m t h os e of
a c e ntr al mi dfi el d er. S e c o n dl y, eff e cti v e g a m e s p e e d c o nsists of a n o pti m al
v el o cit y t h at s h o ul d b e j u d g e d n ot o nl y b y m a xi m al v el o cit y b ut als o b y its
pr e cisi o n, c o ntr ol, a n d effi ci e n c y. T h es e t er ms ar e ess e nti al i n t h e c o nt e xt of
s o c c er, w h er e m o v e m e nts n e e d t o b e m ai nt ai n e d f or a 9 0- mi n ut e p eri o d. H er e,
t h e ulti m at e ai m of t h e g a m e is t o e x pr ess s o c c er s kills, r at h er t h a n si m pl y t o
m o v e at m a xi m al s p e e d. Alt h o u g h m a xi m al s p e e d is a n i m p ort a nt v ari a bl e,
t h e a bilit y t o h ar n ess s p e e d a n d a gilit y is m or e i m p ort a nt f or m a xi mi zi n g
s o c c er p erf or m a n c e.
Si n c e g a m e s p e e d a n d a gilit y ar e c o nt e xt-s p e cifi c, c o a c h es m ust b e a bl e
t o br e a k d o w n t h e m o v e m e nt r e q uir e m e nts of s o c c er t o d e v el o p a n eff e cti v e
pr o gr a m. S o c c er m o v e m e nt is i nt er mitt e nt, wit h e a c h g a m e f e at uri n g b et w e e n
1, 2 0 0 a n d 1, 4 0 0 c h a n g es of dir e cti o n ( 2). T h es e m o v e m e nts v ar y i n s p e e d
a n d dir e cti o n, wit h pl a y ers c h a n gi n g dir e cti o ns a b o ut e v er y 2 t o 4 s e c o n ds
( 4). Ty pi c al s pri nti n g a cti viti es s p a n a p pr o xi m at el y 5 t o 1 5 m et ers ( 5. 5- 1 6. 4
y d) a n d o c c ur o n c e e v er y 3 0 s e c o n ds o n a v er a g e ( 1, 3). T h e m aj orit y of pl a y -
i n g ti m e is s p e nt i n tr a nsiti o n al p h as es, w h er e s p e e ds v ar y fr o m w al ki n g t o
hi g h-s p e e d r u n ni n g. T h es e tr a nsiti o n al m o v e m e nts o c c ur i n m a n y dir e cti o ns,
i n cl u di n g f or w ar d, si d e w a ys, a n d b a c k w ar d. S pri nti n g a cti viti es c a n b e p er-
f or m e d str ai g ht a h e a d; h o w e v er, t h e y oft e n i n cl u d e s o m e C O D at t h e o uts et
of t h e s pri nt or at s o m e p oi nt d uri n g t h e s pri nt.
Gi v e n t h e v ast r a n g e of m o v e m e nt r e q uir e m e nts a cr oss 9 0 mi n ut es of pl a y,
a n d t h e diff er e nt r e q uir e m e nts of pl a yi n g p ositi o ns, d esi g ni n g s o c c er-s p e cifi c
a gilit y s essi o ns m a y b e d a u nti n g. H o w e v er, b y a n al y zi n g t h e t ar g et m o v e m e nt
s p e cifi c ati o ns of t h e s p ort, c o a c h es c a n cl assif y s o c c er m o v e m e nts a n d p ut
t h e m i nt o a b asi c str u ct ur e f or b uil di n g a n eff e cti v e a gilit y pr o gr a m.
T o br e a k d o w n s o c c er m o v e m e nts, it is h el pf ul t o d et er mi n e w h at at hl et es
ar e tr yi n g t o a c hi e v e. C o a c h es c a n eff e cti v el y c arr y t his o ut usi n g t ar g et
cl assifi c ati o ns. At a n y gi v e n ti m e, at hl et es ar e li k el y att e m pti n g eit h er t o st art
m o v e m e nt or t o c h a n g e t h e dir e cti o n of m o v e m e nt ( i niti ati o n m o ve me nts), tr yi n g
t o m o v e at m a xi m al v el o cit y (act u ali z ati o n m o ve me nts ), or w aiti n g i n tr a nsiti o n
t o r e a ct t o a s o c c er-s p e cifi c sti m ul us (tr a nsiti o n m o ve me nts). Alt h o u g h a gilit y
tr ai ni n g oft e n f o c us es o n i niti ati o n a n d a ct u ali z ati o n m o v e m e nts, f ar l ess
e m p h asis is pl a c e d o n tr a nsiti o n m o v e m e nts. Oft e n, w h e n t h es e m o v e m e nts
ar e tr ai n e d, t h e y ar e t a u g ht i n c orr e ctl y, wit h t h e e m p h asis o n m o v e m e nt
s p e e d r at h er t h a n o n c o ntr ol. At hl et es’ a bilit y t o st art a n d m o v e at m a xi m al
v el o cit y oft e n d e p e n ds o n b ei n g i n t h e c orr e ct p ositi o n t o e n a bl e eff e cti v e
s u bs e q u e nt m o v e m e nt. Ta bl e 8. 1 o n p a g e 1 5 6 i d e ntifi es t h e f oll o wi n g k e y
m o v e m e nts wit hi n e a c h m o v e m e nt cl assifi c ati o n.
Eff e cti v e a gilit y tr ai ni n g b al a n c es t h e r e q uir e m e nts of t h e e x er cis e a n d
t h e a bilit y of t h e at hl et e. T h us, a s essi o n d esi g n e d f or a n elit e at hl et e s h o ul d
l o o k diff er e nt fr o m a s essi o n f or a b e gi n n er. F or t his r e as o n, a s o c c er-s p e cifi c
a gilit y pr o gr a m s h o ul d i n cl u d e a pr o gr essi o n i n m o v e m e nt c h all e n g e a n d
c o m pl e xit y as at hl et es m o v e t hr o u g h t h eir st a g es of d e v el o p m e nt. I n t h e i ni -
ti al st a g es, at hl et es c a n b e n efit fr o m cl os e d drills t h at all o w t h e s p e e d of t h e
drills t o b e c o ntr oll e d a n d oft e n c o nsist of si n gl e m o v e m e nt p att er ns (e. g.,
s h uffli n g). I n t his st a g e, c o a c h es s h o ul d d e v el o p at hl et es’ a bilit y i n all of t h e
i d e ntifi e d m o v e m e nt p att er ns f or s o c c er t o e ns ur e t h at t h er e ar e n o w e a k li n ks
i n m o v e m e nt a bilit y. T h e f oll o wi n g list pr o vi d es t h e s yst e m f or g a m e-s p e e d
d e v el o p m e nt, w hi c h s h o ws st a g es of m o v e m e nt a bilit y a n d a p pli c ati o n ( 3). As
at hl et es m ai nt ai n pr o p er m o v e m e nt p att er ns at o n e st a g e, t h e y c a n pr o gr ess
t o t h e n e xt l e v el.
1. D e v el o p g e n er al a n d st a bl e f u n d a m e nt al m o v e m e nt p att er ns.
2. D e v el o p k e y m o v e m e nt c o m bi n ati o ns, m o vi n g fr o m cl os e d t o o p e n
drills.
3. D e v el o p s p ort-s p e cifi c m o v e m e nts i n g a m e c o nt e xt.
4. P erf or m s p ort-s p e cifi c m o v e m e nts i n g a m e c o nt e xt.
As at hl et es d e v el o p, c o a c h es s h o ul d st art t o c o m bi n e m o v e m e nt p att er ns
i n w a ys t y pi c al t o s o c c er. F or e x a m pl e, b a c k p e d al drills c a n c o n cl u d e wit h
s pri nts t o t h e r e ar, t o t h e si d e, or f or w ar d. T h es e c o m bi n ati o ns ar e c o m m o nl y

s e e n i n s o c c er. As at hl et es d e v el o p, c o a c h es c a n als o d e pl o y drills t h at ar e
i n cr e asi n gl y o p e n. H er e, at hl et es s h o ul d r es p o n d t o a r a n g e of sti m uli, w hi c h
c a n b e c o m e i n cr e asi n gl y s o c c er-s p e cifi c. F or e x a m pl e, at hl et es c a n i niti at e
i n c or p or ati n g b a c k p e d ali n g i nt o a s pri nt drill. N e xt, at hl et es c a n p erf or m
a drill w h er e t h e y c h a n g e dir e cti o n i n r es p o ns e t o a c o a c h’s si g n al, a n d
t h e n i n r es p o ns e t o a n ot h er at hl et e’s m o v e m e nt. I n t his w a y, t h e m o v e m e nt
p att er ns b e c o m e i n cr e asi n gl y m or e c h all e n gi n g i n a w a y t h at pr o gr essi v el y
r efl e cts t h e s p e cifi c m o v e m e nt p att er ns f o u n d i n s o c c er. T h es e t y p es of
drills c a n i n cl u d e gr e at v ari et y i n t er ms of dist a n c es, s p e e ds, dir e cti o ns, a n d
sti m uli.
Q u alit y I s Vit al
Pr a cti c e m a k es p er m a n e nt. T his is a n i m p ort a nt m ess a g e f or a n y s o c c er a gilit y
pr o gr a m. If at hl et es ar e t o d e v el o p eff e cti v e a gilit y, t h e n t h e y m ust p erf or m
e a c h drill wit h t h e a p pr o pri at e t e c h ni q u e. T h e y m ust al w a ys r e m e m b er t h at
t h e drill is m er el y a m e a ns t o a n e n d, a n d t h at e n d is e n h a n c e d a gilit y. If
t h e y p erf or m t h e drill p o orl y, t h e y will n ot d e v el o p o pti m al a gilit y. T h er ef or e,
c o a c h es s h o ul d al w a ys e m p h asi z e t e c h ni q u e d uri n g e x er cis es.
T h e m o v e m e nts o utli n e d i n t a bl e 8. 1 pr o vi d e a n i d e al r ef er e n c e f or at hl et es
t o ass ess t h eir p erf or m a n c e of e a c h m o v e m e nt. T h e r es ults c a n f or m t h e st art
of a n a gilit y d e v el o p m e nt pr o gr a m. W h er e d efi ci e n ci es ar e s e e n, at hl et es c a n
d o a d diti o n al w or k t o bri n g t h es e m o v e m e nts u p t o st a n d ar d. Fr o m t h er e,
c o a c h es c a n d e v el o p e a c h m o v e m e nt p att er n al o n g t h e f oll o wi n g c o nti n u u m,
w hi c h m o v es fr o m b asi c, cl os e d drills t o r a n d o m s p ort-s p e cifi c m o v e m e nts
t h at dis pl a y hi g h l e v els of a gilit y. Wit h t his str u ct ur e, c o a c h es c a n d e v el o p
s o c c er-s p e cifi c a gilit y f or e a c h m o v e m e nt p att er n i n t h e f oll o wi n g m a n n er:
1. D e v el o p i n di vi d u al m o v e m e nt p att er ns.
2. A d d v ari ati o n ( dist a n c e a n d dir e cti o n).
3. D e v el o p m o v e m e nt c o m bi n ati o ns.
4. M o v e t o i n cr e asi n gl y m or e o p e n sit u ati o ns.
5. A d d s p ort-s p e cifi c r e q uir e m e nts.
C o a c h es c a n t h e n str u ct ur e a gilit y d e v el o p m e nt pr o gr a ms t o e ns ur e t h at
all m o v e m e nt p att er ns ar e d e v el o p e d wit hi n a gi v e n ti m efr a m e. T his m a y b e
w e e kl y or bi w e e kl y.
Ta bl e 9. 1 3 o utli n es a s a m pl e w e e kl y str u ct ur e t h at i n c or p or at es a gilit y a n d
s p e e d w or k i nt o w ar m- u p pr ot o c ols. T his c o m bi n ati o n is a v er y ti m e- effi ci e nt
w a y t o i n cl u d e s p e e d a n d a gilit y tr ai ni n g wit hi n a tr ai ni n g s essi o n, a n d it
e ns ur es t h e a gilit y drills ar e p erf or m e d w h e n t h e at hl et es ar e n ot f ati g u e d.
T a bl e 9. 1 3 S a m pl e Pr o gr a m W e e k f or S o c c er Usi n g F o ur W ar m- U ps
S e s si o n A gilit y a n d s p e e d- w or k
n u m b er f oc us D rill s a n d e x er ci s e s
1 St arti n g a n d a c c el er ati o n • S t arti n g m e c h a ni c s ( all dir e cti o ns)
• A c c el er ati o n ( v ari e d dir e cti o ns, dist a n c es,
st ati c a n d r olli n g st art s)
2 D e c el er ati o n a n d tr a nsiti o n • M e c h a ni c s of d e c el er ati o n a n d j o c k e yi n g
• Jo c k e yi n g a n d tr a nsiti o n c h all e n g es
• C h all e n g es wit h a p pli e d off e nsi v e a n d
d ef e nsi v e m o v e m e nt
3 M a xi m u m s p e e d • S p e e d m e c h a ni c s
• S p e e d a p pli c ati o n (str ai g ht a n d c ur v e d r u ns)
• A p pli e d s p e e d c h all e n g es
4 Dir e cti o n c h a n g e a n d • D ir e cti o n c h a n g e d e v el o p m e nt drills
a p pli e d a gilit y • A p pli e d off e nsi v e a n d d ef e nsi v e m o v e m e nt
c h all e n g es
T R AI NI N G S E S SI O N F O R S O C C E R
T h e f oll o wi n g is a s a m pl e s essi o n f or d e v el o pi n g C O D s p e e d a n d q ui c k n ess.
At hl et es s h o ul d b e gi n wit h a d y n a mi c w ar m- u p t o pr e p ar e t h e b o d y f or m or e
vi g or o us a cti vit y. C h a pt er 3 pr o vi d es a v ari et y of d y n a mi c w ar m- u p drills
t o c h o os e fr o m.
T h e drills pr o vi d e d a d dr ess t h e g e n er al g ui d eli n es r e g ar di n g t h e c o m m o n
t y p es of a cti viti es of a n a gilit y a n d q ui c k n ess tr ai ni n g s essi o n f or s o c c er.
S p e cifi c s essi o ns s h o ul d b e d esi g n e d b as e d o n t h e o v er all g o al of t h e s essi o n
a n d t h e t y p e of at hl et e. I n g e n er al, b e gi n n er (l ess tr ai n e d) at hl et es will f o c us
t o a l ar g er d e gr e e o n t h e t e c h ni c al as p e cts of p erf or m a n c e wit h a s m all er
e m p h asis o n a p pli c ati o n. F or a d v a n c e d ( b ett er tr ai n e d) at hl et es, t h e o p p o -
sit e will b e t h e c as e wit h gr e at er e m p h asis o n t h e a p pli e d el e m e nts a n d l ess
o n t h e t e c h ni c al. F or all at hl et es, f o c us s h o ul d b e o n t h e q u alit y of tr ai ni n g
r at h er t h a n t h e q u a ntit y of drills p erf or m e d. T h e ai m is t o e n h a n c e a gilit y,
a n d s o f o c us s h o ul d b e o n e ns uri n g t h at t e c h ni q u e a n d w or k q u alit y ar e
at a l e v el c o m m e ns ur at e wit h t h e at hl et e’s a biliti es. T h er ef or e, w or k-t o-r est
r ati os s h o ul d e ns ur e t h at e a c h s u bs e q u e nt r e p etiti o n is st art e d fr o m a st at e
of f ull r e c o v er y. A g ai n, t his will b e d e p e n d e nt o n t h e l e v el of t h e at hl et e a n d
t h eir l e v el of c o n diti o ni n g. I n g e n er al, f or s pri nt-t y p e a cti viti es, w al k- b a c k
r e c o v eri es ar e r e c o m m e n d e d. F or a gilit y-t y p e a cti viti es, a cti vit y ti m e s h o ul d
g e n er all y b e i n t h e 2- t o 5-s e c o n d r a n g e, wit h r est d ur ati o n a d e q u at e t o e ns ur e
t h at p erf or m a n c e is m ai nt ai n e d o n e a c h s u bs e q u e nt r e p etiti o n. R e p etiti o ns
v ar y d e p e n di n g u p o n t h eir d ur ati o n, b ut g e n er all y 4 t o 8 r e p etiti o ns of a n

a cti vit y ar e r e c o m m e n d e d. H o w e v er, it is i m p ort a nt t o o bs er v e t h e s essi o n;
if t e c h ni q u e or w or k q u alit y st arts t o d et eri or at e, t his m a y b e a si g n t h at t h e
at hl et es ar e f ati g ui n g a n d a n i n di c at or t h at m or e w or k m a y n ot b e b e n efi ci al.
L at er al S h uffl e a n d Sti c k
T w o c o n es ar e pl a c e d 5 t o 1 0 y ar ds ( 4. 6- 9. 1
m) a p art. T h e at hl et e b e gi ns i n a n at hl eti c
p ositi o n f a ci n g c o n e 1. W h e n r e a d y, t h e
at hl et e s h uffl es t o c o n e 2 w hil e k e e pi n g
t h e hi ps l o w a n d t h e hi ps, s h o ul d ers, a n d
t ors o p ar all el t o t h e c o n es. W h e n t h e c o n e
is r e a c h e d, t h e at hl et e i m m e di at el y sti c k s
t h e fi ni s h p o siti o n. T h e f e et s h o ul d b e
al m o st fl at, p oi nt e d f or w ar d, a n d wi d er
a p art t h a n t h e k n e es. I n t ur n, t h e k n e es
s h o ul d b e wi d er t h a n t h e hi ps. T h e at hl et e
h ol ds t h e p ositi o n f or a bri ef p a us e t o m a k e
s ur e t h e p ositi o n c a n b e m ai nt ai n e d i n a
st a bl e m a n n er. N o a d diti o n al m o v e m e nt s
s h o ul d o c c ur d uri n g t h e p a us e. O n c e st a -
bilit y is a c hi e v e d, a n ot h er m o v e m e nt c a n
b e st art e d.
Pr o p er fi ni s h p o siti o n.
L at er al S h uffl e a n d P u s h b a c k
T w o c o n es ar e pl a c e d 5 t o 1 0 y ar ds ( 4. 6- 9. 1 m) a p art. T h e at hl et e b e gi ns i n a n at hl eti c
p ositi o n f a ci n g c o n e 1. T h e at hl et e t h e n m o v es l at er all y fr o m c o n e 1 t o c o n e 2. W h e n
t h e c o n e is r e a c h e d, t h e at hl et e pl a nt s t h e o ut si d e l e g a n d e x pl osi v el y p us h es b a c k t o
m o v e i n t h e o p p osit e dir e cti o n.
L at er al S h uffl e Mirr or
T w o c o n es ar e pl a c e d 1 0 y ar ds ( 9. 1 m) a p art. B et w e e n t h e c o n es, t w o at hl et es ass u m e
a n at hl eti c p ositi o n f a ci n g e a c h ot h er. O n e ass u m es t h e r ol e of t h e off e ns e a n d t h e
ot h er of t h e d ef e ns e. M o vi n g o nl y l at er all y b et w e e n t h e c o n es, t h e off e nsi v e at hl et e
tri es t o l os e t h e d ef e nsi v e at hl et e, w h o i n t ur n tri es t o st a y wit h t h e off e nsi v e at hl et e.
T h e drill s h o ul d l ast b et w e e n t hr e e a n d si x s e c o n ds.
R u n t o C o n e a n d C ut
T w o c o n es ar e pl a c e d 5 y ar ds ( 4. 6 m) a p art. T h e at hl et e ass u m es a n at hl eti c p ositi o n
n e xt t o c o n e 1 a n d f a c es c o n e 2. Wit h a s elf-st art, t h e at hl et e r u ns t o w ar d c o n e 2.
W h e n t h e c o n e is r e a c h e d, t h e at hl et e m a k es a c ut st e p a n d t h e n a c c el er at es i n t h e
o p p osit e dir e cti o n.
C o a c h’ s Si g n al V ari ati o n
F or a n o p e n v ersi o n of t his drill (s e e p h ot o), t h e c o a c h st a n ds 2 y ar ds ( 1. 8 m) b e hi n d c o n e
2. T h e at hl et e r u ns t o w ar d c o n e 2 as b ef or e, b ut b ef or e t h e c o n e is r e a c h e d, t h e c o a c h
gi v es a v er b al or a vis u al si g n al i nstr u cti n g t h e at hl et e t o m o v e i n a c ert ai n dir e cti o n.
T h e at hl et e m a k es a c ut st e p a n d a c c el er at es i n t h e gi v e n dir e cti o n.
R u n a n d C ut
F or t his drill ( als o k n o w n as a g et p ast ), t w o c o n es ar e pl a c e d 1 0 y ar ds ( 9. 1 m) a p art.
T w o at hl et es p erf or m t h e drill; o n e ass u m es a n off e nsi v e r ol e a n d t h e ot h er ass u m es
a d ef e nsi v e r ol e. T h e off e nsi v e at hl et e st art s at c o n e 1. T h e d ef e nsi v e at hl et e ass u m es
a n at hl eti c p ositi o n at c o n e 2. T h e drill st art s wit h t h e first m o v e m e nt of t h e off e nsi v e
at hl et e, w h o m o v es f or w ar d tr yi n g t o g et t o t h e e n d of t h e z o n e ( c o n e 2). T h e d ef e nsi v e
at hl et e m o v es f or w ar d a n d t h e n a dj ust s his m o v e m e nt s as h e or s h e tri es t o t a g t h e
off e nsi v e at hl et e. T h e d e pt h of t h e z o n e c a n b e a dj ust e d as n e e d e d, b as e d o n h o w
l o n g t h e drill l ast s, t h e s kill l e v el of t h e at hl et es, or t h e i nt e n d e d o ut c o m e of t h e drill.
G et t o t h e P oi nt
T w o g o als ( or t w o p airs of c o n es) ar e pl a c e d 1 0 y ar ds ( 9. 1 m) a p art. T his drill is si mil ar t o
t h e r u n a n d c ut, b ut t his ti m e, t h e d ef e n d er st art s a f e w f e et a w a y fr o m t h e off e nsi v e
pl a y er, as i n a g a m e sit u ati o n. O n t h e c o a c h’s si g n al, t h e off e nsi v e pl a y er tri es t o c ut
a n d m o v e eit h er t o t h e n e ar p ost or t o t h e f ar p ost. T o a d d a n ot h er el e m e nt of g a m e
c o nt e xt, a n ot h er pl a y er c a n d eli v er a b all t o t h e off e nsi v e pl a y er o n t h e c ut t o w ar d t h e
g o al. T h e att a c k er tri es t o dir e ct t h e b all i nt o t h e g o al a n d t h e d ef e n d er tri es t o cl e ar
it ( as i n a g a m e).
T E N NI S
M ar k K o v a c s
Te n nis is a s p ort t h at h as c h a n g e d s u bst a nti all y o v er t h e l ast t w o d e c a d es as t e c h n ol o g y
h as d e v el o p e d a n d tr ai ni n g h as i m pr o v e d. T h e pl a y ers w h o ar e t h e m ost s u c c essf ul ar e
als o t h e b est all- ar o u n d at hl et es. A gilit y a n d q ui c k n ess ar e t w o of t h e m ost i m p ort a nt
p h ysi c al c o m p o n e nts of s u c c ess o n t h e c o urt. Tr ai ni n g f or t e n nis-s p e cifi c q ui c k n ess
a n d a gilit y is fr a m e d wit hi n t h e di m e nsi o ns of m o v e m e nt, ti m e, a n d dist a n c e c o v er e d
d uri n g p oi nts. Te n nis m o v e m e nt is hi g hl y sit u ati o n-s p e cifi c, a n d is p erf or m e d i n a
r e a cti v e e n vir o n m e nt ( 3). Alt h o u g h all pl a y ers h a v e s o m e c o nsist e nt tr aits, t e n nis
m o v e m e nt is hi g hl y s p e cifi c t o t h e p ositi o n of t h e at hl et e o n t h e c o urt a n d t h e t y p e
of s h ot t h at h as j ust b e e n m a d e b y t h e o p p o n e nt.
I n c o m p etiti v e t e n nis, t h e a v er a g e p oi nt is m a d e i n l ess t h a n 1 0 s e c o n ds ( 1, 2).
T h e r e c o v er y b et w e e n p oi nts is us u all y b et w e e n 2 0 a n d 2 5 s e c o n ds. Te n nis pl a y ers
m a k e a n a v er a g e of f o ur dir e cti o n al c h a n g es p er p oi nt ( 4, 6), b ut m oti o n i n a n y gi v e n
p oi nt c a n r a n g e fr o m a si n gl e m o v e m e nt t o m or e t h a n 1 5 dir e cti o n al c h a n g es d uri n g
a l o n g r all y. I n a c o m p etiti v e m at c h, it is n ot u n c o m m o n f or pl a y ers t o m a k e m or e
t h a n a t h o us a n d dir e cti o n al c h a n g es ( 1).
A p pr o xi m at el y 8 0 % of all str o k es ar e pl a y e d wit hi n a dist a n c e l ess t h a n 8 y ar ds
( 7. 3 m). L ess t h a n 5 % of str o k es ar e pl a y e d t h at r e q uir e m or e t h a n 5 y ar ds ( 4. 6 m)
b et w e e n str o k es ( 7). It is i nt er esti n g t o n ot e t h at t e n nis pl a y ers c a n c o v er a b o ut 1 t o
2 f e et ( 3 0- 6 1 c m) m or e o n t h eir f or e h a n d si d e t h a n o n t h eir b a c k h a n d si d e ( 9). T his
i nf or m ati o n is v er y h el pf ul w h e n d e visi n g m o v e m e nt tr ai ni n g pr o gr a ms f or t e n nis,
si n c e at hl et es m a y n e e d t o tr ai n f or sli g htl y l o n g er dist a n c es o n t h e f or e h a n d si d e.
T h es e ar e i m p ort a nt fi n di n gs, si n c e m ost q ui c k n ess a n d a gilit y pr o gr a ms f or ot h er
s p orts f o c us o n dist a n c es l o n g er t h a n t h os e s e e n i n t e n nis. Te n nis pl a y ers r ar el y
a c hi e v e dist a n c es i n w hi c h a tr a diti o n al f ull- a c c el er ati o n t e c h ni q u e is r e a c h e d. T h e y
n e v er e x p eri e n c e m a xi m u m v el o cit y w hil e r u n ni n g d uri n g t h e c o nfi n es of a m at c h.
U nli k e m a n y ot h er s p orts, t h e m aj orit y of t e n nis m o v e m e nts ar e i n a l at er al
dir e cti o n. A st u d y of pr of essi o n al pl a y ers’ m o v e m e nt f o u n d t h at m or e t h a n 7 0 % of
m o v e m e nts w er e m a d e fr o m si d e t o si d e, wit h l ess t h a n 2 0 % of m o v e m e nts i n a f or -
w ar d li n e ar dir e cti o n, a n d l ess t h a n 8 % of m o v e m e nts i n a b a c k w ar d li n e ar dir e cti o n
( 9). T his is v er y i m p ort a nt i nf or m ati o n b e c a us e l at er al a c c el er ati o n a n d d e c el er ati o n
i n t h e dist a n c es pr e vi o usl y d es cri b e d ar e a m aj or d et er mi ni n g f a ct or of s u c c ess i n
t e n nis. Li n e ar a c c el er ati o n a n d a gilit y ar e b ot h s e p ar at e a n d disti n ct bi o m ot or s kills.
T o o pti mi z e t h es e s kills, t h er ef or e, t h e y s h o ul d b e tr ai n e d s e p ar at el y ( 1 0), a n d l at er
c o m bi n e d wit h s p ort-s p e cifi c a gilit y drills. O n e ot h er ar e a t h at c a n h a v e a n i m m e di at e
eff e ct o n h o w f ast at hl et es m o v e i n s h ort dist a n c es is t h eir r e a cti o n ti m e. R e acti o n ti me
c a n b e d efi n e d as t h e ti m e b et w e e n w h e n a sti m ul us is d et e ct e d ( vis u al a w ar e n ess of
t h e o p p o n e nt’s str o k e or b all) a n d f or c e is pr o d u c e d ( 8). Alt h o u g h r e a cti o n ti m e d o es
n ot c orr el at e w ell wit h s pri nts t h at l ast l o n g er t h a n a f e w s e c o n ds, it d o es c orr el at e
v er y w ell t o q ui c k C O Ds o v er a s h ort dist a n c e, w hi c h is t y pi c al of pl a y i n t e n nis ( 5).
T h er ef or e, t e n nis at hl et es s h o ul d tr ai n t o i m pr o v e r e a cti o n ti m e al o n g wit h ot h er

t e n nis m o v e m e nts, g e n er al a c c el er ati o n a n d a gilit y t e c h ni q u e, str e n gt h, a n d p o w er.
I n tr ai ni n g, c o a c h es s h o ul d us e a vis u al sti m ul us t o h el p at hl et es d e v el o p vis u al r e a c-
ti o n ti m e. A n a u dit or y sti m ul us ( w histl e, v oi c e, or h a n d cl a p) is l ess t e n nis-s p e cifi c
t h a n a vis u al c u e.
R ot ati o n is a m aj or c o m p o n e nt of t e n nis-s p e cific m o v e m e nt, a n d as s u c h m o v e m e nts
t h at i n c or p or at e t his s kill s h o ul d b e us e d i n q ui c k n ess a n d a gilit y drills. M a n y of
t h e drills o utli n e d i n c h a pt ers 6 a n d 7 c a n b e m a d e m or e t e n nis-s p e cifi c b y a d di n g
r ot ati o n (t hr o u g h t h e us e of m e di ci n e b alls or t e n nis str o k es) d uri n g m a n y of t h e
C O D m o v e m e nts. F or e x a m pl e, d uri n g e a c h C O D, t h e at hl et e c a n mi mi c a f or e h a n d
or b a c k h a n d gr o u n dstr o k e, or e v e n a v oll e y. S o m e p arti c ul arl y us ef ul drills fr o m
c h a pt er 6 i n cl u d e l at er al li n e h o p a n d t h e 1 8 0- d e gr e e tr a v eli n g li n e h o p fr o m t h e li n e
drills s e cti o n as w ell as l at er al s h uffl e, pr o- a gilit y r a c e, T drill, a n d att a c k a n d r etr e at
drill fr o m t h e c o n e drills s e cti o ns.
T h e f oll o wi n g ti ps c a n b e h el pf ul w h e n tr ai ni n g f or t e n nis-s p e cifi c a gilit y a n d
q ui c k n ess.
f f T h e at hl et e s h o ul d ai m t o pr o gr ess t o w ar d p erf or mi n g t e n nis-s p e cifi c r e a cti v e
a gilit y drills wit hi n t h e a gilit y tr ai ni n g pr o gr a m t o m a xi mi z e t h e tr a nsf er of
tr ai ni n g eff e ct t o o n- c o urt p erf or m a n c e.
f f L at er al tr ai ni n g s h o ul d m a k e u p t h e l ar g est p er c e nt a g e of a gilit y tr ai ni n g ti m e.
f f S h ort dist a n c es t h at mi mi c t h e m o v e m e nt d e m a n ds of t e n nis s u p p ort a n
eff e cti v e pr o gr a m.
f f C o a c h es s h o ul d tr a c k e a c h pl a y er’s m o v e m e nt p att er ns d uri n g c o m p etiti o n a n d
d e vis e a n i n di vi d u al pr o gr a m b as e d o n t h eir d at a a n d o bs er v ati o ns.
f f At hl et es s h o ul d a d d r esist a n c e t o e x er cis es o nl y aft er t h e y h a v e p erf e ct e d
t e c h ni q u e a n d m o v e m e nt m e c h a ni cs.
f f D e c el er ati o n tr ai ni n g is i m p ort a nt t o h el p t e n nis at hl et es m o v e m or e effi ci e ntl y
o n t h e c o urt, as w ell as t o r e d u c e t h e li k eli h o o d of i nj ur y.
Ta bl e 9. 1 4 pr o vi d es a s a m pl e tr ai ni n g s essi o n f or t e n nis.
T a bl e 9. 1 4 S a m pl e A gilit y a n d Q ui c k n ess Tr ai ni n g S essi o n f or T e n nis

D rill R e p etiti o n s or ti m e S et s R e st p eri o d
L at er al li n e h o ps 1 0 s e c o n ds 3 6 0 s e c o n ds
L at er al s h uffl e (f or e h a n d si d e) 5 r e p etiti o ns 3 6 0 s e c o n ds
L at er al s h uffl e ( b a c k h a n d si d e) 5 r e p etiti o ns 3 6 0 s e c o n ds
M o difi e d T-t est 5 r e p etiti o ns 3 6 0 s e c o n ds
Att a c k a n d r etr e at 2 r e p etiti o ns 3 6 0 s e c o n ds
At hl et es s h o ul d us e a r a c k et s o t h at, d uri n g e a c h C O D, t h e y c a n mi mi c s p e cifi c r a c k et s kills (f or e h a n d, b a c k h a n d,
v oll e y, et c.).
V OLLE Y B ALL
L o g a n L e nt z K ell a n d D o u g L e nt z
T h e s p ort of c o m p etiti v e i n d o or v oll e y b all us es a pl a y er r ot ati o n d esi g n. T h e
p ositi o ns wit hi n t h e s p ort c o nsist of o n e s ett er, t w o mi d dl e bl o c k ers, t hr e e
o utsi d er hitt ers, a n d a li b er o w h o is a b a c k c o urt d ef e nsi v e s p e ci alist. T h er e
ar e si x at hl et es o n t h e c o urt d uri n g e a c h p oi nt. A pr e d o mi n a n c e of j u m pi n g
i n v oll e y b all o c c urs i n t h e fr o nt c o urt wit h t h e p erf or m a n c e of att a c ki n g
s pi k e j u m ps a n d d ef e nsi v e bl o c ks. B as e d o n t h e si z e of t h e c o urt, a n d t h e
n u m b er of pl a y ers i n v ol v e d, t h e a bilit y t o c h a n g e dir e cti o n o v er r el ati v el y
s h ort dist a n c es (i. e., wit hi n a 3- t o 5- m et er [ 3. 3- 5. 5 y d] r a di us) is ess e nti al.
A d diti o n all y, s ett ers m ust e x e c ut e j u m p s ets a n d t h er e ar e d ef e nsi v e di vi n g
eff orts dis pl a y e d t hr o u g h o ut a m at c h ( 9, 1 0) t h at r e q uir e e x c ell e nt p er c e pt u al
a n d d e cisi o n- m a ki n g s kills.
V oll e y b all r e q uir es s p e e d, a gilit y, a n d u p p er- a n d l o w er- b o d y m us c ul ar
p o w er t o b e s u c c essf ul ( 2, 1 0). I n g e n er al, v oll e y b all pl a y ers m ust p erf or m
r e p e at e d m a xi m al or n e ar- m a xi m al j u m ps, fr e q u e nt C O Ds, a n d r e p e at e d
o v er h e a d m o v e m e nts w h e n bl o c ki n g or s pi ki n g ( 4). B as e d o n t h es e d e m a n ds,
it w o ul d a p p e ar t h at a v oll e y b all pl a y er’s p erf or m a n c e m a y b e e n h a n c e d b y
i m pr o vi n g t e c h ni q u e f or s p ort-s p e cifi c a n d g e n er al m o v e m e nt s kills, m o v e-
m e nt effi ci e n c y, a n d t h e a bilit y t o g e n er at e e x pl osi v e p o w er. F or t his r e as o n, a
tr ai ni n g pr o gr a m ai m e d at i m pr o vi n g a gilit y f or t h e v oll e y b all at hl et e s h o ul d
a d dr ess e a c h of t h es e ar e as.
S e v er al st u di es h a v e r e p ort e d a si g nifi c a nt r el ati o ns hi p b et w e e n s p e e d,
a gilit y, a n d j u m pi n g p erf or m a n c e ( 1, 5, 6, 7, 9). Si n c e b ot h j u m pi n g a n d C O D
a bilit y ar e criti c al el e m e nts of t his s p ort, i n c or p or ati n g j u m ps a n d l a n di n gs
i n a v oll e y b all-s p e cifi c a gilit y a n d q ui c k n ess pr o gr a m m a k es l o gi c al s e ns e.
T his a p pr o a c h all o ws b ot h a gilit y a n d p o w er t o b e d e v el o p e d i n t h e s a m e
tr ai ni n g s essi o n.
W h e n d e v el o pi n g a n a gilit y tr ai ni n g pr o gr a m f or t h e v oll e y b all at hl et e, t h er e
ar e s e v er al pr o gr a m mi n g v ari a bl es t h e c o a c h s h o ul d c o nsi d er. As pr e vi o usl y
m e nti o n e d, t h e v oll e y b all c o urt di m e nsi o ns ar e r el ati v el y s m all c o m p ar e d t o
ot h er s p orts pl a y e d o n a c o urt, s u c h as b as k et b all or n et b all. T h e c o a c h s h o ul d
t h er ef or e l o o k at t h e a v er a g e dist a n c es tr a v el e d b y a pl a y er a n d pr es cri b e
a n d a dj ust drills a c c or di n gl y. F or e x a m pl e, w h e n c o m p ari n g t h e st a n d ar d
T -t est t o t h e m o difi e d T -t est, it a p p e ars t h at t h e m o difi e d v ersi o n m a y m or e
cl os el y r e pli c at e t h e dist a n c e a v oll e y b all pl a y er h as t o c o v er d uri n g a g a m e.
A d diti o n all y, t h e c o a c h m a y als o w a nt t o c o nsi d er m o dif yi n g t h e dist a n c es
r e c o m m e n d e d f or m a n y of t h e t ests a n d tr a diti o n al a gilit y drills f e at ur e d
i n c h a pt ers 5, 6, a n d 7 t o m or e a p pr o pri at el y m e et t h e r e q uir e m e nts a n d
d e m a n ds of v oll e y b all pl a y ers. Drills t o i m pr o v e f o ot s p e e d a n d ki n est h eti c
a w ar e n ess t h at i n v ol v e s m all er di m e nsi o ns (e. g., l a d d er drills, li n e drills, d ot

drills) m a y als o b e us ef ul f or i m pr o vi n g q ui c k n ess a n d m o v e m e nt ti m e f or
t h e v oll e y b all at hl et e.
T h e f oll o wi n g is a s a m pl e tr ai ni n g s essi o n f or a n i n d o or v oll e y b all pl a y er. As
a b asi c g ui d eli n e t his pr o gr a m s h o ul d b e p erf or m e d 2 or 3 d a ys p er w e e k,
o n n o n c o ns e c uti v e d a ys. B as e d o n o bs er v ati o n a n d c urr e nt b est pr a cti c es,
s o m e r e c o m m e n d e d tr ai ni n g v ol u m es (s ets × r e ps) a n d r est i nt er v als h a v e
als o b e e n i n cl u d e d i n t his tr ai ni n g s essi o n. T h e n u m b er of r e p etiti o ns t o b e
p erf or m e d i n t his s a m pl e s essi o n ar e b ot h fi x e d (i. e., a s et n u m b er of r e ps)
a n d fl e xi bl e (t h e n u m b er of r e p etiti o ns c o m pl et e d i n a gi v e n ti m efr a m e). T his
str at e g y all o ws at hl et es a n d c o a c h es t o a dj ust t h e v ol u m e of w or k p erf or m e d
b as e d o n t h e i n di vi d u al at hl et e’s c a p a biliti es. T h e w or k-t o-r est r ati os h a v e b e e n
s el e ct e d b as e d o n m at c h pl a y (s h ort s ets a n d l o n g er r alli es), a n d t o pri m aril y
str ess t h e p h os p h a g e n a n d gl y c ol yti c e n er g y s yst e ms ( 3). H o w e v er, c o a c h es
s h o ul d als o us e t h eir p ers o n al e x p eri e n c e, m o nit or h o w t h eir at hl et es ar e
r es p o n di n g t o e a c h drill, a n d a dj ust t h e pr o gr a m a c c or di n g t o t h e i n di vi d u al
at hl et e’s a bilit y a n d fit n ess l e v el.
Ta bl e 9. 1 5 pr o vi d es a s a m pl e tr ai ni n g s essi o n f or v oll e y b all.
T a bl e 9. 1 5 S a m pl e A gilit y a n d Q ui c k n ess Tr ai ni n g S essi o n f or V oll e y b all

D rill S et s R e p etiti o n s or ti m e W or k-t o- r e st r ati o
F or w ar d a n d b a c k w ar d li n e h o ps 3 5 s e c o n ds 1: 5
L at er al li n e h o ps 3 5 s e c o n ds 1: 5
S cis s or s 3 5 s e c o n ds 1: 5
Pr o- a gilit y * 3 5 r e p etiti o ns 1: 1 0
M o difi e d T-t est 3 5 r e p etiti o ns 1: 5
M o difi e d b all dr o p drill * * 3 5- 1 0 r e p etiti o ns 1: 5- 1: 1 0
S h a d o w drill * * * 3 3 r e p etiti o ns 1: 1 2- 1: 2 0
* M o dif y t his drill b y a d di n g a v erti c al j u m p at e a c h li n e.
* * T h e c o a c h s h o ul d t os s t h e b all i n t h e air r at h er t h a n j ust dr o p it a n d r e q uir e t h e at hl et e t o di g t h e b all.
* * * A d d s p ort- s p e cifi c m o v e m e nt s, s u c h as j u m pi n g, s pi ki n g, or bl o c ki n g t o si m ul at e m at c h pl a y.
W R E S T LI N G
J as o n B ar b er
Wr estli n g is ar g u a bl y o n e of t h e ol d est k n o w n s p orts ( 3). Asi d e fr o m t e c h -
ni q u e, wr estli n g r e q uir es hi g h a m o u nts of m e nt al dri v e, st a mi n a, p h ysi c al
str e n gt h, fl e xi bilit y, c o n diti o ni n g, s p e e d, q ui c k n ess, a n d a gilit y. It is i m p ort-
a nt t o u n d erst a n d t h e diff er e n c es i n wr estli n g st yl es. I nt er n ati o n al st yl es of
wr estli n g i n cl u d e fr e est yl e a n d Gr e c o- R o m a n. Fr e est yl e is si mil ar i n m a n y
as p e cts t o w h at t h e U nit e d St at es k n o ws as hi g h s c h o ol a n d c oll e gi at e wr es -
tli n g, wit h s o m e s u btl e v ari ati o ns. W hil e Gr e c o- R o m a n wr estli n g d o es n ot
all o w a n y c o nt a ct wit h t h e l e gs at all, cr e ati n g a v er y diff er e nt r e q uir e m e nt
f or t e c h ni q u e a n d tr ai ni n g, fr e est yl e, c oll e gi at e, a n d f ol k st yl e ( hi g h s c h o ol)
all o w t h e p arti ci p a nt t o t o u c h t h e l e gs, t h us cr e ati n g m or e o pti o ns t o s c or e
p oi nts. It is i m p ort a nt t o u n d erst a n d t h e diff er e n c es i n wr estli n g dis ci pli n es,
as t h e a gilit y c o nsi d er ati o ns c a n b e a bit diff er e nt at t h e elit e l e v el.
F a mili ari zi n g t h e ms el v es wit h e a c h st yl e of wr estli n g all o ws c o a c h es t o
pr o gr a m m or e eff e cti v el y f or t h os e dis ci pli n es. Al m ost all dis ci pli n es of wr es -
tli n g at e v er y l e v el c o m p et e f or 6 mi n ut es t ot al. I n t o ur n a m e nt c o m p etiti o n
t h e wr estl er m a y h a v e a m a xi m u m r e c o v er y ti m e of j ust 1 0 mi n ut es b et w e e n
wr estli n g m at c h es.
Wr estli n g is a v er y d e m a n di n g s p ort t h at pl a c es a l ar g e e m p h asis o n t h e
a n a er o bi c e n er g y s yst e m ( 3). C urr e ntl y, t h er e is n o r es e ar c h t h at h as i n v es -
ti g at e d t h e a v er a g e dist a n c es tr a v el e d d uri n g a wr estli n g m at c h. H o w e v er, a
c o a c h m a y b e a bl e t o pr oj e ct (t o a d e gr e e) h o w f ar t h e wr estl er will n e e d t o
tr a v el d uri n g a m at c h b as e d o n t h e si z e ( 2 8 f e et [ 8. 5 m] i n di a m et er) of t h e
wr estli n g m at. As t h e c o a c h s el e cts drills t o e n h a n c e a gilit y a n d q ui c k n ess,
h e or s h e c a n m o dif y t h os e drills b as e d o n t h e d efi n e d s p a c e of t h e wr estli n g
m at t o d e v el o p s p ati al a w ar e n ess f or t h e at hl et e.
Wr estli n g e nt ails t h at t h e p arti ci p a nt m o v es f or w ar d, l at er all y, b a c k w ar d,
a n d at a n a n gl e, s o t h es e m o v e m e nts s h o ul d b e a d dr ess e d i n tr ai ni n g. Tr ai ni n g
a gilit y a n d q ui c k n ess is n e ur ol o gi c all y v er y d e m a n di n g ( 4). F or t his r e as o n,
a gilit y a n d q ui c k n ess pr o gr a m mi n g s h o ul d b e p erf or m e d w h e n t h e at hl et e
is n ot si g nifi c a ntl y f ati g u e d. O n e w a y t o k e e p t h e at hl et e fr o m p erf or mi n g
drills u n d er f ati g u e is t o i nt e gr at e a gilit y a n d q ui c k n ess i nt o t h e wr estl er’s
w ar m- u p r o uti n e ( 4).
B e c a us e wr estli n g is a t ot al- b o d y s p ort, it is b e n efi ci al t o i n c or p or at e
u p p er- a n d l o w er- b o d y a gilit y a n d q ui c k n ess drills, w hi c h c a n ess e nti all y
w ar m t h e b o d y u p f or pr a cti c e. H o w e v er, it is n ot r e c o m m e n d e d t h at a gilit y
a n d q ui c k n ess drills b e p erf or m e d b ef or e a n a er o bi c or a er o bi c c o n diti o ni n g
( 1). P erf or mi n g t h es e drills as c o n diti o ni n g c a n p ot e nti all y l e a d t o di mi nis h e d
tr ai ni n g eff e cts if s p e e d a n d q ui c k n ess ar e t h e d esir e d o ut c o m es ( 1).
F or a gilit y a n d q ui c k n ess tr ai ni n g, at hl et es s h o ul d p erf or m n o m or e t h a n
fi v e diff er e nt drills t h at e m p h asi z e C O D s p e e d (s p e cifi c t o wr estli n g) ( 2, 5).
T h es e drills s h o ul d b e p erf or m e d i n r ot ati o n a n y w h er e fr o m t w o t o t hr e e d a ys
p er w e e k, d e p e n di n g o n t h e c o m p etiti v e s e as o n ( 2). At hl et es s h o ul d c y cl e
t hr o u g h a v ari et y of drills t o r e d u c e t h e m o n ot o n y of tr ai ni n g a n d t o m o v e
t h e b o d y i n m ulti pl e dir e cti o ns. C o a c h es c a n pr o gr a m t h es e drills wit h a s et
p att er n or as r e a cti o n drills, i n w hi c h wr estl ers r es p o n d t o a vis u al c u e. T h e
at hl et es’ f o c us d uri n g t h es e drills s h o ul d b e o n t h e q u alit y of r e p etiti o ns, n ot
t h e q u a ntit y. C o a c h es s h o ul d t er mi n at e t h e drill w h e n t h e at hl et es’ e x er cis e
t e c h ni q u e is c o m pr o mis e d d u e t o f ati g u e. M a n y of t h e a gilit y a n d q ui c k n ess
drills fr o m c h a pt ers 6 a n d 7 c a n b e us e d i n wr estli n g tr ai ni n g pr o gr a ms. Li n e,
d ot, a n d l a d d er drills ar e p arti c ul arl y us ef ul f or d e v el o pi n g f o ot w or k p att er ns
a n d q ui c k f e et. Drills t h at r e q uir e q ui c k f or w ar d, b a c k w ar d, a n d l at er al
m o v e m e nts ar e b e n efi ci al f or t e a c hi n g pr o p er b o d y p ositi o n, a w ar e n ess, a n d
c o ntr ol. A d diti o n all y, m a n y of t h e c o n e drills f e at ur e d i n c h a pt er 6 c a n e asil y
b e a d a pt e d f or t h e wr estl er b y si m pl y alt eri n g t h e dist a n c es us e d s o t h e y c a n
b e p erf or m e d o n a m at, or a d di n g b asi c wr estli n g m o v es at e a c h c o n e (e. g.,
s h o oti n g, k n e e sli d e, s pr a wl). T h e f oll o wi n g ar e j ust a f e w e x a m pl es of drills
t h at ar e us ef ul f or wr estl ers.
A gilit y S h uttl e
T his drill is gr e at f or d e v el o pi n g e x pl osi v e n ess, f o ot s p e e d, b al - 3
a n c e, q ui c k n ess, a n d a gilit y, w hi c h ar e all n e e d e d d uri n g a m at c h.
It als o i m pr o v es t h e a bilit y t o a c c el er at e, d e c el er at e, a n d p erf or m
m o v e m e nt s i n all dir e cti o ns. T e n c o n es ar e s et u p 3 f e et ( 0. 9 m)
a p art i n a str ai g ht li n e. T h e at hl et e b e gi ns i n a n at hl eti c p ositi o n
t o t h e l eft si d e of c o n e 1, s pri nt s t o a p oi nt j ust p ast c o n e 2, t h e n 2
br e a k s d o w n a n d s h uffl es t o t h e ri g ht j ust p ast c o n e 2, b a c k -
p e d als t o j ust b e hi n d c o n e 2, a n d t h e n s h uffl es b a c k t o t h e l eft
o f c o n e 2 as s h o w n i n t h e fi g ur e. Fr o m t h er e, t h e at hl et e s pri nt s
t o c o n e 3 a n d t h e n r e p e at s t h e s a m e p att er n at t his c o n e a n d 1
at e a c h of t h e r e m ai ni n g c o n es i n t h e li n e. Aft er c o m pl eti n g t his
r u n, t h e at hl et e s h o ul d r est o n e mi n ut e b ef or e t h e n e xt att e m pt.
T h e at hl et e will t h e n r e p e at t his drill, t his ti m e b e gi n ni n g t o t h e
ri g ht of c o n e 1. D uri n g t h e drill, t h e at hl et e’s hi ps m ust st a yE l7 o3 5w4/ N C S A/ T F 0 9. 0 9/ 6 1 1 7 1 2/ m h- R 1
d uri n g e a c h C O D; t h e g o al is t o m ai nt ai n b al a n c e a n d b o d y
c o ntr ol at all ti m es. T h e b o d y s h o ul d n ot l e a n b a c k w ar d d uri n g
t h e b a c k p e d ali n g or t o o f ar t o t h e si d e d uri n g t h e s h uffli n g.
G et U p a n d G o
I n m ost m at c h es, wr estl ers fi n d t h e ms el v es o n t h e m at o n t h eir b a c k, si d e, or a b d o m e n.
T h e a bilit y t o r e c o v er q ui c kl y a n d t o m o v e i nt o a p ositi o n t o c o m e b a c k at a n o p p o n e nt
is k e y t o s u c c ess f or wr estl ers. T his drill h el ps wr estl ers d e v el o p q ui c k n ess a n d a gilit y
w hil e i m pr o vi n g t h eir a bilit y t o r e c o v er fr o m b ei n g p ut o n t h eir b a c k s or t hr o w n t o t h e
m at. B et w e e n 1 5 a n d 2 0 n u m b er e d c o n es ar e s et u p ar o u n d t h e wr estli n g m at t o f or m
a s q u ar e. T h e c o n es s h o ul d b e 3 t o 8 y ar ds ( 2. 7- 7. 3 m) a w a y fr o m t h e c e nt er of t h e
m at. T h e at hl et e li es d o w n i n t h e c e nt er wit h t h e b a c k o n t h e m at. T h e c o a c h gi v es a
g o c o m m a n d f oll o w e d b y a c o n e n u m b er. O n t h e g o c o m m a n d, t h e at hl et e r olls o v er,
g et s u p as q ui c kl y as p ossi bl e, a n d s pri nt s t o t h e d esi g n at e d c o n e. T h e at hl et e c o m es
b a c k t o t h e c e nt er of t h e m at, li es d o w n a g ai n, a n d r e p e at s t h e drill (r u n ni n g t o a dif -
f er e nt c o n e e a c h ti m e) f or f o ur t o si x r e ps, wit h a 4 5-s e c o n d r est b et w e e n r u ns. T h e
a t hl et e m ust m ai nt ai n b o d y c o ntr ol a n d b al a n c e w h e n r olli n g o v er t o g et u p fr o m t h e
m at a n d s h o ul d eli mi n at e w ast e d m oti o n t o i m pr o v e t h e s p e e d t o g et u p a n d r e c o v er
fr o m b ei n g o n t h e m at. F or v ari et y, t h e c o n e p att er n c a n b e v ari e d.
T R AI NI N G S E S SI O N F O R W R E S T L E R S
T h e f oll o wi n g ar e t hr e e s a m pl e a gilit y tr ai ni n g s essi o ns f or wr estl ers, wit h
e x er cis es arr a n g e d s e q u e nti all y fr o m t h os e t h at ar e si m pl er t o t h os e t h at ar e
m or e c o m pl e x. St art e a c h s essi o n wit h a g e n er al a n d a s p e cifi c wr estli n g
w ar m- u p l asti n g a p pr o xi m at el y 5 t o 1 0 mi n ut es. B as e d o n t h e at hl et es’ pr a cti c e
s c h e d ul e a n d ot h er tr ai ni n g r e q uir e m e nts, t w o 1 0- t o 1 5- mi n ut e a gilit y tr ai n -
i n g s essi o ns p er w e e k ar e t y pi c all y w ell t ol er at e d b y a n at hl et e, d o n ot cr e at e
si g nifi c a nt f ati g u e, a n d c a n h el p i m pr o v e o v er all s p e e d a n d q ui c k n ess ( 5).
S eri es 1: F o ot S p e e d Drills
f f Us e t h e i n n er cir cl e of t h e wr estli n g m at as t h e r ef er e n c e li n e f or t h e
li n e h o p drills.
f f P erf or m 1 or 2 s ets as q ui c kl y as p ossi bl e f or 1 0 s e c o n ds.
f f All o w 2 0 t o 3 0 s e c o n ds of r est b et w e e n s ets (i. e., a p pr o xi m at el y a 1: 2-
1: 3 w or k-t o-r est r ati o).
Drills:
1. F or w ar d a n d b a c k w ar d li n e h o p
2. L at er al li n e h o p
3. Di a g o n al j u m p
4. F or w ar d a n d b a c k w ar d si n gl e-l e g li n e h o p
5. S i n gl e-l e g li n e h o p
S eri es 2: F or w ar d a n d B a c k w ar d M o v e m e nts
f f S et u p a s eri es of 5 t o 1 0 c o n es or h ur dl es ( 4- 6 i n c h es [ 1 0- 1 5 c m] t all).
f f P erf or m 2 or 3 s ets of e a c h drill.
f f All o w a 1: 5 w or k-t o-r est r ati o b et w e e n r e p etiti o ns a n d 1 5 t o 3 0 s e c o n ds
of r est b et w e e n drills.
Drills:
1. H i g h- k n e e r u n ni n g o v er c o n es or h ur dl es
2. F or w ar d r u n ( 5 t o 1 0 m et ers [ 5. 5- 1 0. 9 y d]) t h e n j u m p o v er c o n es or
h ur dl es
3. F or w ar d r u n wit h 1 8 0- d e gr e e j u m ps o v er c o n es or h ur dl es
4. G et u p a n d g o
5. S t ar drill
6. S n a k e drill ( us e a f or w ar d st a n c e i n m oti o n wit h o c c asi o n al s h ots
w e a vi n g i n a n d o ut of c o n es)
S eri es 3: L at er al M o v e m e nts
f f S et u p a s eri es of 5 t o 1 0 c o n es or h ur dl es ( 4- 6 i n c h es [ 1 0- 1 5 c m] t all).
f f P erf or m 2 or 3 s ets of e a c h drill.
f f Alt er n at e l e a di n g wit h t h e ri g ht a n d l eft f o ot t o e ns ur e e q u al v ol u m es
of tr ai ni n g f or e a c h l e g.
f f All o w 1 5 s e c o n ds of r est b et w e e n s ets (i. e., a p pr o xi m at el y a 1: 5 w or k-
t o-r est r ati o) a n d 1 5 t o 3 0 s e c o n ds of r est b et w e e n drills.
Drills:
1. L at er al hi g h k n e e r u n ni n g o v er c o n es or h ur dl es
2. L at er al s h uffl e ( 5 m et ers [ 5. 5 y d]) t o j u m ps o v er c o n es or h ur dl es
3. L at er al w e a v e i n a n d o ut of t h e c o n es or h ur dl es usi n g t h e s n a k e drill
s et u p
4. L at er al j u m p o v er c o n es or h ur dl es wit h a b ur p e e b et w e e n e a c h j u m p
R ef er e n c es
I ntr o d u cti o n
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C h a pt er 1
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231
232 ■ R ef er e n c es
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R ef er e n c es ■ 2 3 3
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of k n e e e xt e ns or e c c e ntri c tr ai ni n g o n f u n cti o n al t ests i n h e alt h y s u bj e cts. Re v Br as
Fisi oter 1 4: 2 7 6- 2 8 3, 2 0 1 0.
9 4. S ar a bi a, J M, M o y a- R a m o n, M, H er n a n d e z- D a v o, J L, F er n a n d e z- F er n a n d e z, J, a n d
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9 5. S a y ers, M. R u n ni n g t e c h ni q u es f or fi el d s p ort pl a y ers. S p orts C o ac h 2 3: 2 6- 2 7, 2 0 0 0.
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1 0 1. Si g w ar d, S, a n d P o w ers, C M. T h e i nfl u e n c e of e x p eri e n c e o n k n e e m e c h a ni cs
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1 0 3. S pit eri, T, N e wt o n, R U, Bi n etti, M, H art, N H, S h e p p ar d, J M, a n d Ni m p hi us, S.
M e c h a ni c al d et er mi n a nts of f ast er c h a n g e of dir e cti o n a n d a gilit y p erf or m a n c e i n
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1 0 5. St o n e, M H, S a n ds, W A, C arl o c k, J, C all a n, S, Di c ki e, D, D ai gl e, K, C ott o n, J, S mit h,
S L, a n d H art m a n, M. T h e i m p ort a n c e of is o m etri c m a xi m u m str e n gt h a n d p e a k
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1 0 6. St o n e, M H, St o n e, M, a n d S a n ds, W. Pri nci ples a n d Pr actice of Resist a nce Tr ai ni n g.
C h a m p ai g n, I L: H u m a n Ki n eti cs, 2 0 0 7.
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a n d m et h o ds f or e n h a n c e m e nt. Stre n gt h a n d C o n diti o ni n g J o ur n al 3 2: 8 7- 9 9, 2 0 1 0.
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1 1 2. v a n I n g e n S c h e n a u, GJ, d e K o ni n g, JJ, a n d d e Gr o ot, G. O pti mis ati o n of s pri nti n g
p erf or m a n c e i n r u n ni n g, c y cli n g a n d s p e e d s k ati n g. S p orts Me d 1 7: 2 5 9- 2 7 5, 1 9 9 4.
1 1 3. V er k h os h a ns ki, Y. P ers p e cti v es i n t h e i m pr o v e m e nt of s p e e d-str e n gt h pr e p ar ati o n
of j u m p ers. Yessis Re v of S o viet P h ys E d S p orts 4: 2 8- 3 4, 1 9 6 9.
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1 1 5. V iit as al o, J T, a n d K o mi, P V. Eff e cts of f ati g u e o n is o m etri c f orc e- a n d r el a x ati o n-ti m e
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1 1 6. W all a c e, BJ, K er n o z e k, T W, a n d B ot h w ell, E C. L o w er e xtr e mit y ki n e m ati cs a n d
ki n eti cs of Di visi o n III c oll e gi at e b as e b all a n d s oft b all pl a y ers w hil e p erf or mi n g a
m o difi e d pr o- a gilit y t as k. J S p orts Me d P h ys Fit ness 4 7: 3 7 7- 3 8 4, 2 0 0 7.
1 1 7. W e b er, K, Pi e p er, S, a n d E xl er, T. C h ar a ct eristi cs a n d si g nifi c a n c e of r u n ni n g s p e e d
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i n Te n nis 1 2: 1 4- 1 7, 2 0 0 7.
1 1 8. W il d er m a n, D R, R oss, S E, a n d P a d u a, D A. T hi g h m us cl e a cti vit y, k n e e m oti o n, a n d
i m p a ct f or c e d uri n g si d e-st e p pi v oti n g i n a gilit y-tr ai n e d f e m al e b as k et b all pl a y ers.
J At hl Tr ai n 4 4: 1 4- 2 5, 2 0 0 9.
1 1 9. W ils o n, GJ, M ur p h y, AJ, a n d Gi or gi, A. Wei g ht a n d pl y o m etri c tr ai ni n g: Eff e cts o n
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m a xi m al s q u at str e n gt h wit h s pri nt p erf or m a n c e a n d v erti c al j u m p h ei g ht i n elit e
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1 2 1. Y u, B, Q u e e n, R M, A b b e y, A N, Li u, Y, M o or m a n, C T, a n d G arr ett, W E. H a mstri n g
m us cl e ki n e m ati cs a n d a cti v ati o n d uri n g o v er gr o u n d s pri nti n g. J Bi o mec h 4 1: 3 1 2 1-
3 1 2 6, 2 0 0 8.
1 2 2. Z atsi ors k y , V M. Bi o m e c h a ni cs of str e n gt h a n d str e n gt h t esti n g. I n Stre ngt h a n d P o wer
i n S p ort. K o mi, P V, e d. O xf or d, U K: Bl a c k w ell S ci e ntifi c, 4 3 9- 4 8 7, 2 0 0 3.
C h a pt er 2
1. A b er n et h y, B, S c h or er, J, J a c ks o n, R C, a n d H a g e m a n n, N. P er c e pt u al tr ai ni n g
m et h o ds c o m p ar e d: T h e r el ati v e effi c a c y of diff er e nt a p pr o a c h es t o e n h a n ci n g
s p ort-s p e cifi c a nti ci p ati o n. J E x p Ps yc h ol A p pl 1 8: 1 4 3- 1 5 3, 2 0 1 2.
2. A b er n et h y, B, Z a wi, K, a n d J a c ks o n, R C. E x p ertis e a n d att u n e m e nt t o ki n e m ati c
c o nstr ai nts. Perce pti o n 3 7: 9 3 1- 9 4 8, 2 0 0 8.
3. A n n ett, J. M ot or i m a g er y: P er c e pti o n of a cti o n? Ne uro ps yc h ol o gi a 3 3( 1 1): 1 3 9 5-
1 4 1 7, 1 9 9 5.
4. C o x, R H. S p ort ps y c h ol o g y: C o n c e pts a n d a p pli c ati o ns. 7t h e d. N e w Y or k: M c Gr a w-
Hill, 2 0 1 2.
5. F arr o w D, Y o u n g W, a n d Br u c e L. T h e d e v el o p m e nt of a t est of r e a cti v e a gilit y f or

n et b all: A n e w m et h o d ol o g y. J Sci Me d S p ort 8: 5 2- 6 0, 2 0 0 5.
6. G a b b ett TJ, C ari us J, a n d M ul v e y M. D o es i m pr o v e d d e cisi o n- m a ki n g a bilit y r e d u c e
t h e p h ysi ol o gi c al d e m a n ds of g a m e- b as e d a cti viti es i n fi el d s p ort at hl et es? J Stre n gt h
C o n d Res 2 2: 2 0 2 7- 2 0 3 5, 2 0 0 8.
7. G or m a n, A D, A b er n et h y, B, a n d F arr o w, D. Is t h e r el ati o ns hi p b et w e e n p att er n
r e c all a n d d e cisi o n- m a ki n g i nfl u e n c e d b y a nti ci p ati o n r e c all? Q J E x p Ps yc h ol
6 6: 2 2 1 9- 2 2 3 6, 2 0 1 3.
8. H ai d er , H, E b er h ar dt, K, Ess er, S, a n d R os e, M. I m pli cit vis u al l e ar ni n g: H o w t h e
t as k s et m o d ul at es l e ar ni n g b y d et er mi ni n g t h e sti m ul us-r es p o ns e bi n di n g. C o n-
sci o us ness C o g niti o n 2 6: 1 4 5- 1 6 1, 2 0 1 4.
9. H ert el, J, D e n e g ar , C R, J o h ns o n, S A, H al e, S A, a n d B u c kl e y, W E. R eli a bilit y of t h e
c y b e x r e a ct or i n t h e ass ess m e nt of a n a gilit y t as k. J S p ort Re h a b 8: 2 4- 3 1, 1 9 9 9.
1 0. H orst m a n n G. T h e ps y c h ol o gi c al r efr a ct or y p eri o d of st o p pi n g. J E x p Ps yc h ol 2 9:
9 6 5- 9 8 1, 2 0 0 3.
1 1. Kr z e p ot a J, St e pi ns ki M, a n d Z wi er k o T . G a z e c o ntr ol i n o n e v ers us o n e d ef e nsi v e
sit u ati o ns i n s o c c er pl a y ers wit h v ari o us l e v els of e x p ertis e. Perce pt u al a n d M ot or
S kills 1 2 3: 7 6 9- 7 8 3, 2 0 1 6.
1 2. M c G arr y T, A n d ers o n, DI, Wall a c e, S A, H u g h es, M D, a n d Fr a n ks, I M. S p ort
c o m p etiti o n as a d y n a mi c al s elf- or g a ni zi n g s yst e m. J S p ort Sci 2 0: 7 7 1- 7 8 1, 2 0 0 2.
1 3. M e m m ert, D, Si m o ns, DJ, a n d Gri m m e, T . T h e r el ati o ns hi p b et w e e n vis u al att e nti o n
a n d e x p ertis e i n s p ort. Ps yc h ol S p ort E xer 1 0: 1 4 6- 1 5 1, 2 0 0 9.
1 4. N eil, R, H a nt o n, S, M ell ali e u, S D, a n d Fl et c h er, D. C o m p etiti o n str ess a n d e m oti o ns
i n s p ort p erf or m ers: T h e r ol e of f urt h er a p pr ais als. Ps yc h ol S p ort E xer 1 2: 4 6 0- 4 7 0,
2 0 1 1.
1 5. P a v el y, S, A d a ms R D, Di Fr a n c es c o, T, L ar k h a m, S, a n d M a h er, C G. E x e c uti o n a n d
o ut c o m e diff er e n c es b et w e e n p ass es t o t h e l eft a n d ri g ht m a d e b y first- gr a d e r u g b y
u ni o n pl a y ers. P h ys T her S p ort 1 0: 1 3 6- 1 4 1, 2 0 0 9.
1 6. R o c a, A, F or d, P R, M c R o b ert, A P, a n d Willi a ms, A M. I d e ntif yi n g t h e pr o c ess es
u n d er pi n ni n g a nti ci p ati o n a n d d e cisi o n- m a ki n g i n a d y n a mi c ti m e- c o nstr ai n e d
t as k. C o g Process 1 2: 3 0 1- 3 1 0, 2 0 1 1.
1 7. R o c a, A, F or d, P R, M c R o b ert, A P, a n d Willi a ms A M. P er c e pt u al- c o g niti v e s kills
a n d t h eir i nt er a cti o n as a f u n cti o n of t as k c o nstr ai nts i n s o c c er. J S p ort E xer Ps yc h ol
3 5: 1 4 4- 1 5 5, 2 0 1 3.
1 8. R y u, D, Ki m, S, A b er n et h y, B, a n d M a n n, D L. G ui di n g att e nti o n ai ds t h e a c q uisiti o n
of a nti ci p at or y s kill i n n o vi c e s o c c er g o al k e e p ers. Res Q E xer S p ort 8 4: 2 5 2- 2 6 2,
2 0 1 3.
1 9. S c h mi dt, R A, a n d L e e, T D. M ot or C o ntrol a n d Le ar ni n g: A Be h a vi or al E m p h asis . 6t h
e d. C h a m p ai g n, I L: H u m a n Ki n eti cs, 2 0 1 8.
2 0. S c h mi dt, R A, a n d Wris b er g, C A. M ot or Le ar ni n g a n d Perf or m a nce . 5t h e d. C h a m-
p ai g n, I L: H u m a n Ki n eti cs, 2 0 1 3.
2 1. S c h w a b, S, a n d M e m m ert, D. T h e i m p a ct of s p orts visi o n tr ai ni n g pr o gr a m i n y o ut h
fi el d h o c k e y pl a y ers. J S p orts Sci Me d 1 1: 6 4 2- 6 3 1, 2 0 1 2.
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2 5: 1 2 4 0- 1 2 4 8, 2 0 1 1.
2 3. S h e p p ar d, J M, Y o u n g, W B, D o yl e, T L, S h e p p ar d, T A, a n d N e wt o n, R U. A n e v al u a -
ti o n of a n e w t est of r e a cti v e a gilit y a n d its r el ati o ns hi p t o s pri nt s p e e d a n d c h a n g e
of dir e cti o n s p e e d. J Sci Me d S p ort 9: 3 4 2- 3 4 9, 2 0 0 6.
2 4. S pit eri, T, H art, N H, a n d Ni m p hi us, S. Off e nsi v e a n d d ef e nsi v e a gilit y: A s e x
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3 0: 5 1 4- 5 2 0, 2 0 1 4.
2 5. S pit eri, T, M cI nt yr e, F, S p e c os, C, a n d M ys z k a, S. C o g niti v e tr ai ni n g f or a gilit y:
T h e i nt e gr ati o n b et w e e n p er c e pti o n a n d a cti o n. Stre n gt h C o n d J 4 0: 3 9- 4 6, 2 0 1 7.
2 6. S pit eri T, N e wt o n R U, Bi n etti M, H art N H, S h e p p ar d J M, a n d Ni m p hi us, S. M e c h a n -
i c al d et er mi n a nts of f ast er c h a n g e of dir e cti o n a n d a gilit y p erf or m a n c e i n f e m al e
b as k et b all at hl et es. J Stre n gt h C o n d Res 2 9: 2 2 0 5- 2 2 1 4, 2 0 1 5.
2 7. S pit eri, T, N e wt o n R U, a n d Ni m p hi us, S. N e ur o m us c ul ar str at e gi es c o ntri b uti n g
t o f ast er m ulti dir e cti o n al a gilit y p erf or m a n c e. J Electro m y o gr Ki nesi ol, 2 5: 6 2 9- 6 3 6,
2 0 1 5.
2 8. St ei n b er g, G M, C h affi n, W M, a n d Si n g er, R N. M e nt al q ui c k n ess tr ai ni n g: Drills
t h at e m p h asi z e t h e d e v el o p m e nt of a nti ci p ati o n s kills i n f ast- p a c e d s p orts. J P h ys
E d 6 9: 3 7- 4 2, 1 9 9 8.
2 9. V e al e J P, P e ar c e AJ, a n d C arls o n J S. R eli a bilit y a n d v ali dit y of a r e a cti v e a gilit y t est
f or A ustr ali a n f o ot b all. I nt J S p orts P h ysi ol Perf 5: 2 3 9- 2 4 8, 2 0 1 0.
3 0. V i c k ers, J N. Perce pti o n, C o g niti o n, a n d Decisi o n Tr ai ni n g: T he Q uiet E ye i n Acti o n .
3 1. W ei n b er g, R. D o es i m a g er y w or k? Eff e cts of p erf or m a n c e a n d m e nt al s kills. J I m ager y
Res i n S p ort a n d P h ys Acti vit y 3: 1 9 3 2- 1 9 3 9, 2 0 0 8.
3 2. W h e el er , K W, a n d S a y ers, M G L. M o difi c ati o n of a gilit y r u n ni n g t e c h ni q u e i n r e a cti o n
t o a d ef e n d er i n r u g b y u ni o n. J S p orts Sci Me d 9: 4 4 5- 4 5 1, 2 0 1 0.
3 3. W illi a ms, M A, H u ys, R, C a n al- Br ul a n d, R, a n d H a g e m a n n, N. T h e d y n a mi c al
i nf or m ati o n u n d er pi n ni n g a nti ci p ati o n s kill. H u m a n M o vt Sci 2 8: 3 6 2- 3 7 0, 2 0 0 9.
3 4. W ils o n, M R, W o o d, G, a n d Vi n e, SJ. A n xi et y, att e nti o n al c o ntr ol, a n d p erf or m a n c e
i m p air m e nt i n p e n alt y ki c ks. J S p ort E xer Ps yc h ol 3 1: 7 6 1- 7 7 5, 2 0 0 9.
3 5. Y arr o w K, Br o w n P, a n d Kr a k a u er J W. I nsi d e t h e br ai n of a n elit e at hl et e: T h e n e ur al
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C h a pt er 3
1. Ar m str o n g, L E, a n d P a n d olf, K B. P h ysi c al tr ai ni n g, c ar di or es pir at or y p h ysi c al fit n ess,
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C h a pt er 4
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C h a pt er 5
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i n Di visi o n I c oll e gi at e pl a y ers. S p orts 4: 5 6, 2 0 1 6. d oi: 1 0. 3 3 9 0/s p orts 4 0 4 0 0 5 6.
5 0. L o c ki e, R G, St e c y k, S D, M o c k, S A, Cr elli n g, J B, L o c k w o o d, J R, a n d J alil v a n d, F. A
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C o m p aris o n b et w e e n h a n d a n d el e ctr o ni c ti mi n g of 4 0- y d d as h p erf or m a n c e i n
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C h a pt er 6
1. B ar n es, M, a n d D a w es, J, Pl y o m etri c, s p e e d, a n d a gilit y e x er cis e t e c h ni q u e a n d
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C h a pt er 7
1. C arl o n, T . T h e i m p ort a n c e of p er c e pt u al a n d d e cisi o n- m a ki n g f a ct ors of a gilit y
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2 0( 4): 8 2- 8 8, 2 0 1 2.
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3 1 9 6, 2 0 1 3.
3. M a gri ni, M, D a w es, J, S p a ni ol, F , a n d R o b erts, A. S p e e d a n d a gilit y tr ai ni n g f or
b as e b all/s oft b all. Stre n gt h C o n d J 4 0( 1): 6 8- 7 4, 2 0 1 8.
4. M eir , R, H ol di n g, R, H et h eri n gt o n, J, a n d R olf e, M. I m p a ct of s p ort s p e cifi c a n d
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a gilit y, a n d o p e n-s kill a gilit y q u aliti es b et w e e n b a c k c o urt a n d fr o nt c o urt a d ult s e mi -
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C h a pt er 8
1. Eri css o n, K. A. Pe a k: Secrets fro m t he Ne w Scie nce of E x pertise . L o n d o n: R a n d o m
H o us e, 2 0 1 6.
2. J effr e ys, I. A m ot or d e v el o p m e nt a p pr o a c h t o e n h a n ci n g a gilit y: P art o n e. Stre n gt h

C o n d J 2 8( 5): 7 2- 7 6, 2 0 0 6.
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fessi o n al Stre n gt h a n d C o n diti o ni n g 6: 1 2- 1 8, 2 0 0 7.
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3 3( 4): 5 2- 5 9, 2 0 1 1.
5. J effr e ys, I. A gilit y tr ai ni n g f or t e a m s p orts: R u n ni n g t h e O O D A l o o p. Professi o n al
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C h a pt er 9
B a s e b all a n d S of t b all
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B a s k et b all
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3. M cI n n es, S E, C arls o n, J S, J o n es, CJ, a n d M c K e n n a, MJ. T h e p h ysi ol o gi c al l o a d
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4. T ei x eir a, A S, Ari ns, F B, D e L u c as, R D, C ar mi n atti, LJ, Dittri c h, N, N a k a m ur a,
F Y, a n d G u gli el m o, L G A. C o m p ar ati v e eff e cts of t w o i nt er v al s h uttl e-r u n tr ai ni n g
m o d es o n p h ysi ol o gi c al a n d p erf or m a n c e a d a pt ati o ns i n f e m al e pr of essi o n al f uts al
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C o m b at S p or t s
1. P a ul, DJ, a n d A k e n h e a d, R. A gilit y tr ai ni n g: A p ot e nti al m o d el f or t h e r e d u cti o n
a n d r e h a bilit ati o n of a nt eri or cr u ci at e li g a m e nt i nj ur y. Stre n gt h C o n d J 4 0( 1): 9 8-
1 0 5, 2 0 1 8.
2. T a c k, C. E vi d e n c e b as e d- g ui d eli n es f or str e n gt h a n d c o n diti o ni n g i n m arti al arts.
Stre n gt h C J 3 5( 5): 7 9- 9 2, 2 0 1 3.
Cri c k et
1. Dr a p er , J, a n d P y k e, F. T ur ni n g s p e e d: A v al u a bl e ass et i n cri c k et r u n m a ki n g. S p orts
C o ac h 1 1: 3 0- 3 1, 1 9 8 8.
2. H o u g ht o n, L A. R u n ni n g b et w e e n t h e wi c k ets i n cri c k et: W h at is t h e f ast est t e c h -
ni q u e? I nter n ati o n al J o ur n al of S p orts Scie nce a n d C o ac hi n g 5: 1 0 1- 1 0 7, 2 0 1 0.
Fi el d H o c k e y
1. B u gli o n e, A, R us c ell o, B, Mili a, R, Mi gli a c ci o, G, Gr a n at elli, G, a n d D’ Ott a vi o, S.
P h ysi c al a n d p h ysi ol o gi c al d e m a n ds of elit e a n d s u b- elit e fi el d h o c k e y pl a y ers. I nt
J Perf or m A n al S p ort 1 3: 8 7 2- 8 8 4, 2 0 1 3.
2. J effr e ys, I. M ot or l e ar ni n g — a p pli c ati o ns f or a gilit y, p art 1. Stre n gt h C o n d J 2 8( 5): 7 2-
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3. J effr e ys, I. M ot or l e ar ni n g — a p pli c ati o ns f or a gilit y, p art 2. Stre n gt h C o n d J 2 8( 6): 1 0-
1 4, 2 0 0 6.
4. J e n ni n gs, D H, C or m a c k, SJ, C o utts, AJ, a n d A u g h e y, RJ. I nt er n ati o n al fi el d h o c k e y
pl a y ers p erf or m m or e hi g h-s p e e d r u n ni n g t h a n n ati o n al-l e v el c o u nt er p arts. J
Stre n gt h C Res 2 6: 9 4 7- 9 5 2, 2 0 1 2.
5. K e o g h, J W, We b er, C L, a n d D alt o n, C T. E v al u ati o n of a nt hr o p o m etri c, p h ysi ol o gi c al,
a n d s kill-r el at e d t ests f or t al e nt i d e ntifi c ati o n i n f e m al e fi el d h o c k e y. C a n J A p pl
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6. M c M a n us, A, a n d St e v e ns o n, M. Q u a ntif yi n g t h e p h ysi c al d e m a n ds i n n o n- elit e
fi el d h o c k e y t o d e v el o p tr ai ni n g g ui d eli n es t h at mi ni mis e i nj ur y t hr o u g h a d e q u at e
pr e p ar ati o n. J Sci Me d S p ort 1 0: 9 0, 2 0 0 7.
7. S p e n c er , M, Bis h o p, D, D a ws o n, B, a n d G o o d m a n, C. P h ysi ol o gi c al a n d m et a b oli c
r es p o ns es of r e p e at e d-s pri nt a cti viti es: S p e cifi c t o fi el d- b as e d t e a m s p orts. S p orts
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8. S p e n c er , M, Fit zsi m o ns, M, D a ws o n, B, Bis h o p, D, a n d G o o d m a n, C. R eli a bilit y of
a r e p e at e d-s pri nt t est f or fi el d- h o c k e y. J Sci Me d S p ort 9: 1 8 1- 1 8 4, 2 0 0 6.
9. V es c o vi, J D. L o c o m ot or, h e art-r at e, a n d m et a b oli c p o w er c h ar a ct eristi cs of y o ut h
w o m e n’s fi el d h o c k e y: f e m al e at hl et es i n m oti o n ( F Ai M) St u d y. Res Q E xerc S p ort
8 7: 6 8- 7 7, 2 0 1 6.
1 0. V es c o vi, J D, a n d M c G ui g a n. M R. R el ati o ns hi ps b et w e e n s pri nti n g, a gilit y, a n d j u m p
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f or m a n c es wit h o ut a n d wit h t h e c o nstr ai nt of h ol di n g a fi el d h o c k e y sti c k. S p orts
Bi o mec h 1 2: 1 4 3- 1 5 3, 2 0 1 3.
F o ot b all ( A m eri c a n or Gri dir o n)

1. Gl e as o n, B H, Kr a m er , J B, a n d St o n e, M H. A gilit y tr ai ni n g f or A m eri c a n f o ot b all,
Stre n gt h a n d C o n d J 2 7( 6): 6 5- 7 1, 2 0 1 5.
Ic e H oc k e y
1. Ars hi, A R, N a b a vi, H, M e h di z a d e h, S, a n d D a vi ds, K. A n alt er n ati v e a p pr o a c h t o
d es cri bi n g a gilit y i n s p orts t hr o u g h est a blis h m e nt of a r el ati o ns hi p b et w e e n v el o cit y
a n d r a di us of c ur v at ur e. J S p orts Sci 3 3( 1 3): 1 3 4 9- 1 3 5 5, 2 0 1 5.
2. D a w es, JJ. ( 2 0 0 8). Cr e ati n g o p e n a gilit y drills. Stre n gt h C o n d J 3 0( 5): 5 4- 5 5, 2 0 0 8.
3. D æ hli n, T E, H a u g e n, O C, H a u g er u d, S, H oll a n, I, R a ast a d, T , a n d R ø n n est a d, B R.
( 2 0 1 7). I m pr o v e m e nt of i c e h o c k e y pl a y ers’ o n-i c e s pri nt wit h c o m bi n e d pl y o m etri c
a n d str e n gt h tr ai ni n g. I nt J S p orts P h ysi ol Perf 1 2( 7): 8 9 3- 9 0 0, 2 0 1 7.
4. H a u k ali, E, a n d Tj elt a, LI. C orr el ati o n b et w e e n “ off-i c e” v ari a bl es a n d s k ati n g p er -
f or m a n c e a m o n g y o u n g m al e i c e h o c k e y pl a y ers. I nter n ati o n al J o ur n al of A p plie d
S p orts Scie nces 2 7( 1): 2 6- 3 2, 2 0 1 5.
5. J a n ot, J M, B elt z, N M, a n d D all e c k, L D. M ulti pl e off-i c e p erf or m a n c e v ari a bl es pr e di ct
o n-i c e s k ati n g p erf or m a n c e i n m al e a n d f e m al e di visi o n III i c e h o c k e y pl a y ers. J
S p orts Sci Me d 1 4( 3): 5 2 2- 5 2 9, 2 0 1 5.
6. S er p ell, B G, Y o u n g, W B, a n d F or d, M. Ar e t h e p er c e pt u al a n d d e cisi o n- m a ki n g
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7. Ši m o n e k, J, H ori cˇk a, P, a n d, Hi a ni k, J. Diff er e n c es i n pr e- pl a n n e d a gilit y a n d r e a cti v e
a gilit y p erf or m a n c e i n s p ort g a m es. Act a G y m nic a 4 6( 2): 6 8- 7 3, 2 0 1 6.
8. V e al e, J P, P e ar c e, AJ, a n d C arls o n, J S. R eli a bilit y a n d v ali dit y of a r e a cti v e a gilit y t est
f or A ustr ali a n f o ot b all. I nt J S p orts P h ysi ol Perf 5( 2): 2 3 9- 2 4 8, 2 0 1 0.
9. Y o u n g, W B, D a ws o n, B, a n d H e nr y, GJ. A gilit y a n d c h a n g e- of- dir e cti o n s p e e d ar e
i n d e p e n d e nt s kills: i m pli c ati o ns f or tr ai ni n g f or a gilit y i n i n v asi o n s p orts. I nt J S p orts
Sci C o ac h 1 0( 1): 1 5 9- 1 6 9, 2 0 1 5.
L a cr o s s e
1. G ut o ws ki, A E, a n d R os e n e, J M. Pr es e as o n p erf or m a n c e t esti n g b att er y f or m e n’s
l a cr oss e. Stre n gt h C o n d J 3 3( 2): 1 6- 2 2, 2 0 1 1.
2. Ri c h ar d, H, a n d H ar al d, T. P h ysi ol o gi c al pr ofil e diff er e n c es of m al e A ustri a n l a cr oss e
at hl et es: A c o m p aris o n t o U S c oll e gi a n l a cr oss e at hl et es. Ki nesi ol o gi a Sl o ve nic a
2 3( 3): 1 8- 3 1, 2 0 1 7.
3. S h e p p a r d, J, D a w es, JJ, J effr e ys, I, S pit eri, T, a n d Ni m p hi us, S. Br o a d e ni n g t h e vi e w
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N et b all
1. B a k er , D. R e c e nt tr e n ds i n hi g h i nt e nsit y a er o bi c tr ai ni n g f or fi el d s p orts. U K Stre ngt h
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2. D a vi ds o n, A. a n d T r e w art h a, G. U n d erst a n di n g t h e p h ysi ol o gi c al d e m a n ds of n et b all:
A ti m e- m oti o n i n v esti g ati o n. I nt J Perf or m A n al S p ort 8: 1 1 1 7.
3. F o x, A, S pittl e, M, Ot a g o, L, a n d S a u n d ers, N. A cti vit y pr ofil es of t h e A ustr ali a n

f e m al e n et b all t e a m pl a y ers d uri n g i nt er n ati o n al c o m p etiti o n: I m pli c ati o ns f or
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4. F o x, A, S pittl e, M, Ot a g o, L, a n d S a u n d ers, N. Off e nsi v e a gilit y t e c h ni q u es p er -
f or m e d d uri n g i nt er n ati o n al n et b all c o m p etiti o n. I nt J S p orts Sci C o ac h 9: 5 4 3- 5 5 2,
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5. H e wit, J K. Ass essi n g a gilit y i n n et b all pl a y ers ( D o ct or al diss ert ati o n, A u c kl a n d
U ni v ersit y of T e c h n ol o g y). 2 0 1 1.
6. H o p p er , A, H aff, E, J o y c e, C, Ll o y d, R, a n d H aff, G G. N e ur o m us c ul ar tr ai ni n g
i m pr o v es l o w er e xtr e mit y bi o m e c h a ni cs ass o ci at e d wit h k n e e i nj ur y d uri n g l a n d-
i n g i n 1 1- 1 3 y e ar ol d f e m al e n et b all at hl et es: A r a n d o mi z e d c o ntr ol st u d y. Fro nt
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7. I nt ern ati o n al N et b all F e d er ati o n. C o n d u cti n g a tr ai ni n g s essi o n. I n: I N F F o u n d ati o n
C o ac hi n g M a n u al . M a n c h est er: I N F; 2 4, 2 0 1 2.
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9. St e el e, J R, a n d C h a d, K. R el ati o ns hi p b et w e e n m o v e m e nt p att er ns p erf or m e d i n
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1 0. T h o m as, C, C o mf ort, P, J o n es, P A, a n d D os’ S a nt os, T. Str e n gt h a n d c o n diti o n-
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1 1. Y o u n g, C. M., G asti n, N. S., M a c k e y, L., a n d D w y er, D. B. Pl a y er l o a d i n elit e n et -
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1 1( 8): 1 0 7 4- 1 0 7 9, 2 0 1 6.
S o c c er
1. B a n gs b o J. T h e p h ysi ol o g y of s o c c er — wit h s p e ci al r ef er e n c e t o i nt e ns e i nt er mitt e nt
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6: 3 4- 4 0, 1 9 9 2.
3. J effr e ys, I. G a me S pee d: M o ve me nt Tr ai ni n g f or S u peri or S p orts Perf or m a nce . M o nt er e y,
C A: C o a c h es C h oi c e, 2 0 0 9.
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T e n ni s
1. K o v a cs, M S. A c o m p aris o n of w or k/r est i nt er v als i n m e n’s pr of essi o n al t e n nis.
Me dici ne a n d Scie nce i n Te n nis 9( 3): 1 0- 1 1, 2 0 0 4.
2. K o v a cs, M S. A p pli e d p h ysi ol o g y of t e n nis p erf or m a n c e. Br J S p orts Me d 4 0( 5): 3 8 1-
3 8 6, 2 0 0 6.
3. K o v a cs, M S. Te n nis p h ysi ol o g y: Tr ai ni n g t h e c o m p etiti v e at hl et e. S p orts Me d
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4. K o v a cs, M S, C h a n dl er , W B, a n d C h a n dl er, TJ. Te n nis Tr ai ni n g: E n h a nci n g O n- C o urt

Perf or m a nce . Vist a, C A: R a c q u et Te c h, 2 0 0 7.
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7. R o p er , R L. I n c or p or ati n g a gilit y tr ai ni n g a n d b a c k w ar d m o v e m e nt i nt o a pl y o m etri c
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8. S c h mi dt, R A, a n d L e e, T D. M ot or C o ntrol a n d Le ar ni n g: A Be h a vi or al E m p h asis . 3r d
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1 0. Y o u n g, W B, M c D o w ell, M H, a n d S c arl ett, BJ. S p e cifi cit y of s pri nt a n d a gilit y tr ai ni n g
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V oll e y b all
1. B ar n es, J L, S c hilli n g, B K, F al v o, MJ, Weiss, L W, Cr e as y, A K, a n d Fr y, A C. R el ati o n -
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C o n d Res 2 1( 4): 1 1 9 2- 1 1 9 6, 2 0 0 7.
2. G a b b ett, TJ. D o s kill- b as e d c o n diti o ni n g g a m es of f er a s p e cifi c tr ai ni n g sti m ul us
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4. H e dri c k, A. T r ai ni n g f or hi g h l e v el p erf or m a n c e i n w o m e n’s c oll e gi at e v oll e y b all:
P art I tr ai ni n g r e q uir e m e nts. Stre n gt h C o n d J 2 9( 6): 5 0- 5 3, 2 0 0 7.
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6. K u k olj, M, R o pr et, R, U g ar k o vi c, D, a n d J ari c, S. A nt hr o p o m etri c, str e n gt h, a n d
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7. M er o, A, L u ht a n e n, P, Vit as al o, J, a n d K o mi, P. R el ati o ns hi ps b et w e e n t h e m a xi m u m
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G e or gi a, J ul y 1 0- 1 2, 2 0 0 7.
1 0. S h e p p ar d, J M, G a b b ett, T, Ta yl or, K L, D or m a n, J, L e b e d e w, AJ, a n d B or g e a u d, R.
D e v el o p m e nt of a r e p e at e d eff ort t est f or elit e m e n’s v oll e y b all. I nt J S p orts P h ysi ol
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1 1. Y o u n g, W, a n d F arr o w, D A. A r e vi e w of a gilit y: Pr a cti c al a p pli c ati o ns f or str e n gt h

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Wr e stli n g
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H off m a n, J., e d. C h a m p ai g n, I L: H u m a n Ki n eti cs, 1 6 1, 2 0 1 2.
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5. Y o u n g, W, a n d F arr o w, D. T h e i m p ort a n c e of a s p ort-s p e cifi c sti m ul us f or tr ai ni n g
a gilit y. Stre n gt h C o n d J 3 5: 3 9- 4 3, 2 0 1 3.
I n d ex
N ote: T h e it ali ci z e d f a n d t f oll o wi n g p a g e n u m b ers r ef er t o fi g ur es a n d t a bl es, r es p e cti v el y.
A a nt hr o p o m etri c v ari a bl es 1 3- 1 4, 3 0 f l at er al m o v e m e nts 1 8, 1 9f, 2 0, 2 0f

a c c el er ati o n 2- 3, 5, 1 6- 1 7 a nti ci p ati o n s kills 3 6- 3 7 i n p h ysi c al a cti viti es 4 6
ar m a cti o n d uri n g 1 0 1 a nti ci p at or y q u aliti es 7 0 t r a n siti o n m o v e m e nt s 1 7- 1 8,
drills 1 9 5 a n xi et y 3 1 2 0- 2 3, 2 1f , 2 2f
l e g a cti o n d uri n g 1 0 2 ar m a cti o n 1 0 1- 1 0 2 b o d y t e m p e r at u r e, p e rf o r m a n c e
m e c h a ni cs 1 0 0- 1 0 2 ar m sli d es wit h r e a c h drill 1 6 8 and 47
p h as e 3- 4, 6 ar o us al l e v el 3 9- 4 0, 3 9 f B O S ( b as e of s u p p ort) 4, 1 6
p ost ur e d uri n g 1 0 0 arr o w h e a d t est 8 3, 8 6 t, 9 5 b o wli n g-s p e cifi c drills 1 8 7
a c c el er ati o n r u ns (f ast, f ast er, a n d at hl et e, b e n efits of t esti n g t o 7 8- 7 9 b o x drill 1 9 7 t
f ast est) drill 2 1 6 at hl eti c d e v el o p m e nt, s u c c e s sf ul bri d g e 1 9 4
a c c ur a c y, of t ests 7 9- 8 0 l o n g-t er m 7 2t br o k e n p h as e pl a y, i n r u g b y 2 1 4- 2 1 5
A C L ( a nt eri or cr u ci at e li g a m e nt) at hl eti c e x p eri e n c e 3 0 f, 3 1, 3 3, 3 6- 3 7 b utt erfl y drill 1 0 5 t, 1 2 8
i nj ur y 7 4 at hl eti c p ot e nti al ass ess m e nt 7 8 b utt ki c k 5 0 t, 6 6
a ct u ali z ati o n m o v e m e nts 1 5 5, 1 8 4 t, A T P- C P s yst e m 1 2 0 C
1 8 5 t, 2 1 8 att a c k a n d r etr e at drill 1 0 5 t, 1 2 9, c ari o c a drills 1 0 4 t
a d a pt e d 5 0 5 a gilit y t est 8 6 t, 8 9 2 0 0 t, 2 0 2t, 2 2 4t f or A m eri c a n f o ot b all 1 9 7t
a d d u ct or m a g n us m us cl e 7 a u dit or y c u es, i n drill a d a pt ati o n 1 3 4 c o n e drill 1 2 0
a d ol es c e nt a w k w ar d n ess 7 0- 7 1 a ut o m at e d ti mi n g pr o c e d ur es 8 0 l a d d er drill 1 1 2
a d v a n c e d m ultir es p o ns e drills 1 1 7 a ut o m ati cit y 1 9 4 c at c h er’s b u nt a gilit y drill 1 7 0
a g e 6 7- 7 2 B c at c h er-s p e cifi c drills 1 7 0
a gilit y b a c k p e d al drill 1 0 4 t, 1 1 9, 1 5 6 c at c h er’s p o p- u p a gilit y drill 1 7 0
c at e g ori es of 6 9- 7 0 b a c k p e d ali n g c e nt er of gr a vit y 1 2 4
d efi n e d 1, 4 0 b o d y p ositi o n f or 1 7, 1 7 f c e nt er of m ass. S e e C O M ( c e nt er
d e v el o p m e nt 1 5 3, 1 5 4, 1 5 9- 1 6 0 m us cl es us e d i n 4 of m ass)
p erf or m a n c e 1 4, 2 3, 3 0 f, 1 5 3 b a c k w ar d m o v e m e nt 4- 5 c h a- c h a drill 1 0 4 t, 1 1 1
a gilit y drills 1 0 4- 1 0 5 t. See als o s pe- b a c k w ar d r u n t o d e c el er ati o n 5 0 t, 6 3 c h a n g e of dir e cti o n. See C O D ( c h a n g e
cific s p orts b a c k w ar d s pri nti n g 5 of dir e cti o n)
i n c or p or ati n g d e cisi o n- m a ki n g b all dr o ps drill 1 3 8 c h err y pi c k ers drill 1 1 5
wit hi n 2 0 0 b as e b all 1 6 5- 1 7 1 c h oi c e r e a cti o ns 3 3- 3 4
pr o gr a m mi n g a n d pr o gr essi n g b as e of s u p p ort ( B O S) 4, 1 6 c h oi c e r e a cti o n ti m e 3 4, 3 6
1 0 2- 1 0 3 b as e-r u n ni n g a gilit y drills 1 6 6, 1 7 1 c hr o n ol o gi c al a g e 6 7
pr o gr essi o n of 1 9 8 b as k et b all 1 7 2- 1 7 8 cir c a di a n r h yt h ms 8 0
v ari a bl e 1 6 6 b atti n g s p e cifi c drills 1 8 6 cl os e d C O D s p e e d drills 1 0 3
a gilit y s h uttl e drill 2 2 8 b e ar cr a wl a n d b a c k p e d al drill 1 0 5 t, cl os e d drills 1 5 6, 1 5 9, 1 8 5, 1 9 9
a gilit y t est, li mit ati o ns of 8 2 126 c o a c hi n g 1 6 0- 1 6 1, 2 0 0
Ali s h uf fl e drill 1 1 4 b e ar cr a wl drills, st ar drill wit h 1 2 8 C O D ( c h a n g e of dir e cti o n)
alt er n ati v e li n e p att er ns, usi n g 1 0 8, b e gi n n er si n gl e-r es p o ns e drills 1 1 6- drill 1 6 6
108f 117 m o v e m e nts 6, 7
a m orti z ati o n p h as e bil at er al w or k, r e h e arsi n g 4 7 p erf or m a n c e 7, 1 6, 1 7, 2 4, 2 5, 2 6
i n d ot drills 1 1 6 bi ol o gi c al a g e 6 7 C O D d efi cit 8 2- 8 3, 8 6 t, 9 0
i n stret c h-s h ort e ni n g c y cl e 1 1, b o d y c o m p ositi o n, s e x diff er e n c es i n C O D s p e e d. See als o C O D s p e e d drills
1 1 f, 1 2, 1 3, 1 1 6 7 2- 7 4, 7 5 a gilit y a n d 6 9- 7 0
a n a er o bi c e n er g y s yst e m 2 2 7 b o d y m a s s, p e a k w ei g ht v el o cit y ar m m o v e m e nts i n 1 8, 2 1- 2 3
a n a er o bi c fit n ess 2 0 5 t and 69 b o d y p ositi o ns f or 1 7- 1 8, 1 7 f
a n kl e pl a nt ar fl e xi o n 2 4 b o d y p ositi o ns cl os e d a n d o p e n drills 1 0 3
a nt eri or cr u ci at e li g a m e nt ( A C L) d e c el er ati o n 1 8, 1 8 f, 1 9f, 2 0 c orr e ct a n d i n c orr e ct b o d y p ositi o n
i nj ur y 7 4 dir e cti o n al c h a n g es 1 5 f, 1 7- 1 8, 1 7f 2 0, 2 0 f
259
2 6 0 ■ I n d ex
(c o nti n ue d)
d efi n e d 7 7 p ost ur e d uri n g 1 0 0- 1 0 1 h o p a n d sti c k 5 0 t, 6 5
d e v el o pi n g 1- 2 8 stre n gt h a n d 6 h ori z o nt al j u m p a n d sti c k 5 0 t, 6 4
i m p ort a n c e of 2 5 d e cisi o n- m a ki n g. See als o d e cisi o n- l at er al l u n g e s q u at a n d w al k 4 9t,
li mit ati o ns of 8 2 m a ki n g s kills 55
l o n g er dist a n c e 9 3- 9 6 d efi n e d 2 9 l e g s wi n gs fro nt t o b a c k 4 9 t, 5 3
m o nit ori n g 7 9 i n c or p or ati n g wit hi n a gilit y drills l e g s wi n gs si d e t o si d e 4 9t, 5 3
pr o gr a m mi n g a n d pr o gr e s si n g 200 li n e ar a c c el er ati o n t o d e c el er ati o n
1 0 2- 1 0 3 re a cti v e a gilit y a n d 1 9 8 5 0 t, 6 2
s h ort er dist a n c e t ests 8 7 d e cisi o n- m a ki n g s kills l u n g e w al k wit h a t wist 4 9t, 5 7
t est 8 0- 8 1, 8 3, 8 4 a nti ci p ati o n a n d 3 7 m ulti dir e cti o n al r e a c hi n g l u n g e
C O D s p e e d drills f a ct ors i nfl u e n ci n g 3 0- 3 1, 3 0f 4 9 t, 5 6
a c c el e r ati o n a n d d e c el e r ati o n as q ui c k n ess d et er mi n a nt 2 9- 3 1 p o w er s ki p 4 9 t, 6 1
m e c h a ni cs 1 0 0- 1 0 2 d e cl ar ati v e k n o wl e d g e 4 2 s h uffl e t o d e c el er ati o n 5 0t, 6 2
d rill s el e cti o n a n d pr o gr e s si o n d ef e nsi v e b a c ks 1 4 st a n di n g a n kl e circl es 5 1
1 0 2- 1 0 3, 1 0 4- 1 0 5 t d ef e nsi v e e n ds 1 7 6 st a n di n g hi p e xt er n al r ot ati o n/
c o g niti v e a gilit y drills 1 9 9 d ef e nsi v e li n e m e n 1 4 cir c u m d u cti o n 4 9 t, 5 1
c o g niti v e f u n cti o n 6 9 d efl e ct a n d c at c h drill 1 8 7 st a n di n g hi p i nt er n al r ot ati o n/
c o g niti v e i n v ol v e m e nt 1 5 8 d e gr e e of fr e e d o m 1 5 8 cir c u m d u cti o n 4 9 t, 5 2
c o g niti v e l o a d 1 9 9 f, 2 0 0, 2 0 2 d e pt h j u m ps 7 5 sta n di n g/tr a v eli n g q u a d str et c h
c o m b at s p orts 1 7 9- 1 8 1 di a g o n al j u m ps 1 0 4 t, 1 1 8 4 9 t, 5 8
C O M ( c e nt er of m ass) di a m o n d s c ori n g drill 1 7 8 stati o n ar y a n d tr a v eli n g i n c h w or m
d uri n g a c c el er ati o n 1 0 0 distr a cti o ns, e xt er n al 3 1 4 9 t, 5 9
b o d y p ost ur e a n d 1 4- 1 6 d ot drills 1 0 4 t, 1 1 6- 1 1 8 st ati o n ary ar m w ar m- u p 4 9 t, 5 0
d efi n e d 3, 4 a m orti z ati o n p h as e 1 1 6 str ai g ht l e g t o y s ol di er m arc h 4 9 t,
i n cre as e i n h ei g ht of 7 1 f or c o m b at s p orts 1 7 9 57
l o w er 3, 6 2 f or d e v el o pi n g f o ot w or k p att erns t u c k j u m p 5 0t, 6 3
t ors o p ost ure a n d 1 0 0- 1 0 1 228 w al ki n g hi g h k n e e p ull 4 9 t, 5 2
c o m pl e m e nt ar y tr ai ni n g di a g o n al j u m ps 1 0 4 t, 1 1 8 E
fl e xi bilit y, m o bilit y tr ai ni n g, a n d fi g ure ei g ht 1 0 4 t, 1 1 8 e c c e ntri c str e n gt h 6- 7, 2 5
w ar m- u ps 2 6- 2 7 f orw ar d a n d b a c k 1 0 4 t, 1 1 8 e c c e ntri c (str et c hi n g) p h as e 1 1, 1 1f
pl y o m etri c tr ai ni n g 2 5- 2 6 h o ps c ot c h 1 0 4 t, 1 1 8 eff e ct or a nti ci p ati o n 3 7
resist a n c e tr ai ni n g 2 3- 2 5 l a n di n g p h as e 1 1 6 el b o w t o i nst e p w al k 4 9 t, 6 0
c o n c e ntri c p h as e 1 1- 1 2, 1 1 f l e v els of i nt e nsit y 1 1 6- 1 1 7 el e ctr o ni c ti mi n g d e vi c es 8 1- 8 2
c o n c e ntri c str e n gt h 5- 6 M drill 1 0 4t, 1 1 8 e n vir o n m e nt al c o nstr ai nts 3 0 f, 31
c o n e drills 1 1 8- 1 3 1 f or n et b all 2 0 8 e q ui p m e nt f or t esti n g 8 1- 8 2
fi v e- c o n e 1 0 5t, 1 2 7- 1 2 9 p h as es of 1 1 6- 1 1 8 e v al u ati o n of pr o gr ess, t esti n g at h -
f o ur- c o n e 1 0 5t, 1 2 5- 1 2 7, 2 1 0 s et u p 1 1 7, 1 1 7f l et es a n d 7 8
t hre e- c o n e 7 8, 8 2, 1 0 5 t, 1 2 1- 1 2 4, t a k e off p h as e 1 1 6 e v er y b o d y is “it” g a m e 1 5 0
210 V drill 1 0 4t, 1 1 8 e xt er n al f o c us, i n s kill d e v el o p m e nt
t w o- c o n e 1 0 4- 1 0 5t, 1 1 9- 1 2 1 drills. See als o c o n e drills; d ot drills; 159
c o nt ai n m e nt drill 1 4 6 d y n a mi c w ar m- u p drills; s pe- F
c o nti n u o us l at er al s h uffl e r e a cti v e cific drills f e m al e at hl et es, ris k of i nj ur y i n 7 4
drill 1 9 7 t li n e 1 0 5- 1 0 7 fi el d h o c k e y 1 8 9- 1 9 3
c o v er a g e drill 1 4 5 s el e cti o n a n d pro gr essi o n 1 0 2- 1 0 3 fi el di n g s p e cifi c drills 1 8 7- 1 8 8
cri c k et 1 8 2- 1 8 8 s p e e d a n d a gilit y 1 0 4- 1 0 5t fi el d t esti n g 7 8
cr oss o v er (i n a n d t w o st e ps o ut) 1 1 3 dr o p a n d r u n drill 1 8 6 fi g ur e ei g ht drill 1 0 4t, 1 1 8
cr oss o v er t o a c c el er at e 1 9 3 dr y-l a n d tr ai ni n g 1 9 8 fi g ur e ei g ht r u n drill 1 0 4t, 1 2 1
c ur v e d r u n ni n g ( b asi c) drill 2 1 6 d y n a mi c w ar m- u p drills fi g ur e- ei g ht s h uffl e 1 2 0
D b a c k w ar d r u n t o d e c el er ati o n 5 0 t, 5 0 5 a gilit y t e st 7 8, 8 2, 8 3, 8 4,
d e c el er ati o n 63 8 6 t, 8 8. See als o a d a pt e d 5 0 5
ar m a cti o n d uri n g 1 0 1- 1 0 2 b utt ki c k 5 0 t, 6 6 a gilit y t est
b o d y p ositi o n f or 1 8- 2 0, 1 8 f, 1 9f C O D s p e e d a n d 1 0 2- 1 0 3 fi v e- c o n e drills 1 0 5t, 1 2 7- 1 2 9
i n f o ot b all tr ai ni n g 1 9 5- 1 9 6 el b o w t o i nst e p w al k 4 9 t, 6 0 fl e xi bilit y 2 6- 2 7
i n t e n nis tr ai ni n g 2 2 3, 2 2 4 f orw ar d, b a c k w ar d, a n d l at er al f o c us, e xt er n al a n d i nt er n al 1 5 9
l e g a cti o n d uri n g 1 0 2 m ar c h 4 9 t, 6 0 f o ot b all ( A m e ri c a n o r g ri di r o n)
m e c h a ni cs 1 0 0- 1 0 2 fro nt, b a c k, a n d l at er al s ki p 4 9 t, 6 1 1 9 4- 1 9 7
m us cl es us e d i n 4 fro nt a n d b a c k l u n g e 4 9 t, 5 5 f o ot fir e s wit c h drill 1 6 9
I n d ex ■ 2 6 1
f o ot s p e e d drills, i n wr estli n g 2 2 9 hi p r ot ati o n drill 1 8 0 I c k e y s h uffl e 1 0 4t, 1 1 2

f o otstri k e 6, 4 6, 6 0, 1 0 2 hi p str e n gt h 2 4 l at er al o n e i n t h e h ol e 1 0 4t, 1 1 4
f o ot w or k tr ai ni n g 1 7 9 h o p a n d sti c k 5 0 t, 6 5 l at er al t w o i n t h e h ol e 1 0 4t, 1 1 1
f or c e 4- 5, 6, 9- 1 0 h o ps c ot c h drill 1 0 4 t f or n et b all 2 0 8
f or c e – v el o cit y r el ati o ns hi p 9 d ot drill 1 1 8 1 8 0s 1 0 4 t, 1 1 6
f or e h a n d a n d b a c k h a n d l u n g e pi c k- l a d d er drill 1 1 3 o n e i n t h e h ol e 1 0 4 t, 1 1 0
u ps 1 6 8- 1 6 9 h ori z o nt al j u m p a n d sti c k 5 0 t, 6 4 s ki p 1 0 4t, 1 1 1
4 5- d e gr e e hi p p o p p ers drill 1 6 7 h o ur gl ass drill 1 0 5 t, 1 2 9, 2 0 0t sl al o ms 1 0 4t, 1 1 5
f or w ar d, b a c k w ar d, a n d l at er al m arc h I t w o i n, t w o o ut (tr a v eli n g l at er all y)
4 9 t, 6 0 i c e h o c k e y 1 9 8- 2 0 0 1 0 4 t, 1 1 4
f or w ar d a n d b a c k drill 1 1 8 I c k e y s h uffl e drill 1 1 2 t w o i n t h e h ol e 1 0 4t, 1 1 0
f or w ar d a n d b a c k w ar d li n e h o ps 1 0 4t , Illi n ois a gilit y t est 8 2, 8 3, 8 6t, 9 3 l a n di n g p h as e 1 1 6
1 0 6, 2 2 6 t i m a g er y 4 2- 4 3 l a n e a gilit y drill 1 7 3
f or w ar d a n d b a c k w ar d m o v e m e nts i n a n d o ut drill 1 8 0 l at er al g astr o c n e mi us m us cl es 7
230 i nfi el d er- a n d pit c h er-s p e cifi c drills l at er al hi p h o p p ers drill 1 6 7
f or w ar d h o ps 7 5 1 6 8- 1 6 9 l at er al h o ps 7 5
f or w ar d l u n g es 7 5 i nf or m ati o n pr o c essi n g 3 1- 3 4, 3 3f l at er al h ur dl e r u n 1 8 1
f or w ar d r u n drill 1 0 4t, 1 1 9 i niti ati o n m o v e m e nts 1 5 5, 1 8 4t, l at er al li n e h o ps 1 0 4t, 1 0 6, 1 0 7,
f o ur- c o n e drills 1 0 5t, 1 2 5- 1 2 7, 2 1 0 1 8 5 t, 2 1 8 2 2 4 t, 2 2 6t
f o ur c or n ers drill 1 0 5t, 1 2 5, 1 7 3 i nj ur y l at er al l u n g e s q u at a n d w al k 4 9t, 5 5
fr e est yl e wr estli n g 2 2 7 pr e v e nti o n 6, 7, 1 8 5 l at er al l u n g e w al k 5 5
fr e e t hr o w li n e 1 7 6, 1 7 7, 1 7 8 re h a bilit ati o n 7 8 l at er al m o v e m e nts
fr o nt, b a c k, a n d l at er al s ki p 4 9t, 6 1 ris k of 4 6, 7 4 b o d y p ositi o n f or 1 8- 1 9, 1 9 f, 2 0f
fr o nt al a n d tr a ns v ers e pl a n e drills i n-s e as o n p h as e of fi el d h o c k e y m us cl es us e d i n 4
197t tr ai ni n g 1 9 0t, 1 9 2- 1 9 3, 2 0 5 i n t e n nis 1 5 1- 1 5 2
fr o nt al pl a n e m o v e m e nt 1 9 6 206t i n wr estli n g 2 3 0
fr o nt al pl a n e r e a cti v e drills 1 9 7t i nt e nsit y l at er al o n e i n t h e h ol e drill 1 1 4
fr o nt a n d b a c k l u n g e 4 9t, 5 5 wit hi n d ot drills 1 1 6- 1 1 7 l at er al s h uffl e a n d p us h b a c k drill 2 2 1
G drills 1 0 3 l at er al s h uffl e a n d sti c k drill 1 9 7t,
g a m e f or m at c ur v e drill 2 1 6 of tr ai ni n g 1 5 3, 1 9 0 221
g a m es, q ui c k n ess 1 3 6 t i nt er m e di at e m ultir es p o ns e drills l at er al s h uffl e drill 1 0 4t, 1 1 9, 2 2 4t
ga me s pee d 2 1 7 117 l at er al s h uffl e mirr or drill 2 2 1
g a p drill 1 4 5 i nt er m us c ul ar c o or di n ati o n 8 l at er al s h uffl e r e a cti v e drill 1 9 7t
g e n er al- p ur p os e drills 1 6 6, 1 6 7- 1 6 8 i nt er n al f o c us, i n s kill d e v el o p- l at er al s p e e d s h uffl e 1 8 1
g e n eri c sti m ul us 3 3 m e nt 1 5 9 l at er al t w o i n t h e h ol e drill 1 1 1
g et p ast drill 2 1 6 i n v ert e d U pri n ci pl e 3 9, 3 9f L drill 1 0 5t, 1 2 4
g et t o t h e p oi nt drill 2 2 2 J l e g a cti o n 1 0 2
g et u p a n d g o drill 1 4 3, 2 2 9 j oi nt m o bilit y, i n w ar m- u ps 4 8- 4 9 l e g s wi n gs fr o nt t o b a c k 4 9t, 5 3
gl ut e al m us cl es 7 5 j u m p t ur n, l a n d, a n d t hr o w drill l e g s wi n gs si d e t o si d e 4 9t, 5 4
gl ut e h a mstri n g r ais es 7 5 187 li n e ar a c c el er ati o n- d e c el er ati o n drill
gl ut e us m a xi m us ( G M) 7, 2 4 K ( wit h or wit h o ut h o c k e y sti c k)
g o al k e e p er 2 0 4, 2 1 7 k n e e p u n c h wit h r ot ati o n drill 1 9 7 t 193
g o al s etti n g 7 8- 7 9 k nee tag ga me 1 4 8 li n e ar a c c el er ati o n t o d e c el er ati o n
Gr e c o- R o m a n wr estli n g 2 2 7 k n o wl e d g e 5 0 t, 6 2
gr o u n d r e a cti o n f or c es ( G R F) 1 0 0 d e cl ar ati v e 4 2 li n e ar c o n e a gilit y drill 1 7 7
H pr o c e d ur al a n d d e cl ar ati v e 4 2 li n e ar hi p h o p p ers drill 1 6 7
h alf- m o o n drill 1 7 4 of sit u ati o ns 3 7- 3 9, 7 0 li n e ar s p e e d 4
h a mstri n gs 4, 7 5 L li n e ar s pri nti n g 1- 5, 3f, 8 0
h e a ds or t ails g a m e 1 4 9 l a cr oss e 2 0 1- 2 0 2 li n e drills 1 0 5- 1 0 9
h e art r at e 1 6 1 l a d d er drills 1 0 4t, 1 0 9- 1 1 6 a d di n g a u dit or y or vis u al sti m uli
h e at str ess, e x er cis e a n d 4 7 Ali s h uf fl e 1 0 4t, 1 1 4 109
Hi c k’s l a w 3 4 c ari o c a 1 0 4 t, 1 1 2 f or c o m b at s p orts 1 7 9
hi g h-fr e q u e n c y pl y o m etri c drills 1 6 6 c h a- c h a 1 0 4 t, 1 1 1 e x a m pl es a n d v ari ati o ns of 1 0 5-
hi p a b d u cti o n a n d e xt e nsi o n 2 4 c h err y pi c k ers 1 0 4 t, 1 1 5 107
hi p a b d u ct ors 4 cr oss o v er (i n a n d t w o st e ps o ut) f or f o ot s p e e d a n d ki n e st h eti c
hi p fl e x ors 4, 6, 2 6, 4 8 1 0 4 t, 1 1 3 a w ar e n ess 2 2 5- 2 2 6
hi p p o p p ers wit h a c at c h drill 1 6 7 h o ps c ot c h 1 0 4 t, 1 1 3 list of 1 0 4t
2 6 2 ■ I n d ex
(c o nti n ue d)
usi n g alt er n ati v e p att er ns 1 0 8 hi p p o p p ers wit h a c at c h drill 1 6 7 p er c e pt u al – c o g niti v e f u n cti o n, i nfl u -
li n e h o p drill 1 8 0 l at er al hi p h o p p ers drill 1 6 7 e n c e o n m o v e m e nt o ut p ut
L n ail drill 1 7 6 li n e ar hi p h o p p ers drill 1 6 7 4 0- 4 1
l o c o m oti o n 4 5, 1 9 5, 1 9 6 9 0- d e gr e e hi p p o p p ers drill 1 6 7 p er c e pt u al – c o g niti v e q u aliti es 3 1
l o n g er di st a n c e C O D s p e e d t e st s 1 8 0- d e gr e e hi p p o p p ers drill 1 6 7 p erf or m a n c e
8 6 t, 9 3- 9 6 m ulti pl e-r es p o ns e drills. See d ot drills a gilit y 1 4, 2 3, 3 0 f, 1 5 3
arr o w h e a d t est 9 4 m us cl e b al a n c e 7 b o d y t e m p er at ur e a n d 4 7
Illi n ois a gilit y t est 9 3 m us c ul ar c o ntr a cti o n, st a bilit y a n d 8 cir c a di a n r h yt h ms a n d 8 0
T -t est 9 6 m us c ul ot e n di n o us i nj uri es 6 p ost ur e a n d b o d y p ositi o ni n g a n d
6 0- y ar d s h uttl e t est 9 4 N 46
l o n g-t e r m at hl et e d e v el o p m e nt n et b all 2 0 3- 2 1 0 rel ati o ns hi p b et w e e n ar o us al a n d
( L T A D) 7 1, 7 2t n e ur o m us c ul ar gr o o vi n g 1 9 6 3 9- 4 0, 3 9 f
l u n g e pi c k- u p drills 1 6 8- 1 6 9 n e ur o m us c ul ar s yst e m 4 8, 1 9 4 s pri nt 7 3- 7 4, 7 5
l u n g e w al k wit h a t wist 4 9t, 5 7 9 0- d e gr e e c ut drill 1 0 5 t, 1 2 3 t est 8 0
M 9 0- d e gr e e hi p p o p p ers drill 1 6 7 p eri o di z e d pr o gr a m 2 4
m al e at hl et es, ris k of i nj ur y i n 7 4 9 0- d e gr e e r o u n d drill 1 0 5 t, 1 2 2 P H V ( p e a k hi g h v el o cit y) 6 7- 6 9,
M drill 1 0 4t, 1 0 5t, 1 1 8 n o nsli p s urf a c es 8 1, 1 0 5 7 0, 7 1, 7 5
c o n e drill 1 2 7 n or m ati v e d at a, c o m p aris o n t o 7 8 p h ysi c al q u aliti es 3 0 f, 3 1
d ot drill 1 1 8 n u m b er drill 1 4 2, 2 0 2 t of a nt hr o p o m etri cs 1 3- 1 4, 3 0 f
f or i c e h o c k e y 2 0 0t O of p o w er 9- 1 3
m e di al h a mstri n gs 7 off e ns e a n d d ef e ns e drill 2 1 3 t of s p e e d 1- 5
m e di ci n e b all t o e t o u c h drill 1 8 0 off e nsi v e li n e m e n 1 9 4 of str e n gt h 5- 8
m e nt al as p e ct, of w ar m- u p 4 5- 4 6 off-i c e tr ai ni n g 1 9 8 pi c kl e drill 1 7 1
m e nt al i m a g er y 4 2 off-s e as o n tr ai ni n g pi c k off 3 5
m e nt al r e h e ars al 4 2 f or b as e b all a n d s oft b all 1 6 6 pi c k u p 8 1, 1 8 7
m e nt al s kill tr ai ni n g 4 2- 4 3 f or b as k et b all 1 7 3 pl y o m etri cs 1 3, 2 5- 2 6, 6 9, 7 0, 7 5
mi x e d c u es 1 3 4- 1 3 5 f or cri c k et 1 8 6 P N F ( pr o pri o c e pti v e n e ur o m us c ul ar
m o bilit y tr ai ni n g 2 6- 2 7 fi el d h o c k e y 1 9 0- 1 9 1, 1 9 0t f a cilit ati o n) 2 7
m o difi e d b all dr o p drill 2 2 6 t f or i c e h o c k e y 2 0 0t p ositi o n-s p e cifi c drills 1 6 6
m o difi e d T drill 2 2 4 t f or n et b all 2 0 5- 2 0 6t p ost ur e 4 6, 1 0 0- 1 0 1
m o difi e d T-t est 8 6 t, 9 2, 2 0 2t, 2 2 6t offs et p att er n 1 3 1 p o w er
m o n os y n a pti c r efl e x 1 2 Ol y m pi c lifts 2 5 d efi n e d 9
m ot or- u nit r e cr uit m e nt 1 0 1 8 0- d e gr e e drill 1 0 5 t, 1 2 0, 1 2 1 r at e of f orc e d e v el o p m e nt 9- 1 0
m o v e m e nt p att er ns i n cri c k et 1 8 4 t, 1 8 0- d e gr e e tr a v eli n g li n e h o ps drill resist a n c e tr ai ni n g a n d 2 5
185t 1 0 4 t, 1 0 7 stret c h-s h ort e ni n g c y cl e 1 0- 1 3, 1 1 f
m o v e m e nts. S e e als o l at er al m o v e - 1 8 0- d e gr e e hi p p o p p ers drill 1 6 7 p o w er s ki p 4 9 t, 6 1
m e nts; tr a nsiti o n m o v e m e nts 1 8 0s drill 1 0 4 t, 1 1 6 pr es e as o n 1 8 6, 1 9 0 t, 1 9 1, 2 0 5- 2 0 6t
ar m 1 8, 2 3 1 5 0 s h uttl e drill 2 0 0 t pr o- a gilit y drill 1 0 5 t
b a c k w ar d a n d l at er al 4- 5 o n e i n t h e h ol e drill 1 1 0 f or i c e h o c k e y 2 0 0t
cl assif yi n g 1 5 5, 1 5 6 t o n-i c e a gilit y drills 1 9 8 f or l a cross e 2 0 2 t
d ef e nsi v e, i n b as e b all a n d s oft b all o p e n a gilit y drills 1 3 3, 1 9 9 f or v oll e y b all 2 2 6t
165 o p e n C O D s p e e d drills 1 0 3 pr o- a gilit y r a c e drill 1 3 0
e x pl osi v e, m us c ul ar str e n gt h a n d o p e n drills 1 5 6, 1 5 8, 1 5 9. See als o pr o- a gilit y s h uttl e 7 8, 8 2, 8 3, 8 4, 8 6 t
6 q ui c k n ess drills pr o c e d ur al k n o wl e d g e 4 2
i niti ati o n 1 5 5, 1 8 4t, 1 8 5t, 2 1 8 o p e n pl a y 2 1 2 pr o gr a m d esi g n. See als o s pecific s p orts
of l o w er i nt e nsit y 1 6 0 or g a nis mi c c o nstr ai nts 3 0 f, 3 1 cl assif yi n g m o v e m e nts 1 5 5, 1 5 6 t
m ulti dir e cti o n al 1 9 5 or g a ni z e d p h as e pl a y, i n r u g b y 2 1 2, c o nt e xt-s p e cifi c a p pli c ati o n 1 5 4
r at e a n d s p e e d of, re a cti o n ti m e 2 1 3 t, 2 1 4 i m p ort a n c e of q u alit y 1 5 7- 1 5 8
and 34 o utfi el d er-s p e cifi c drills 1 6 9- 1 7 0 pr o gr essi v e d e v el o p m e nt 1 5 4
s p e cifi cit y 2 4 P p utti n g m o v e m e nt s yll a b us i nt o
d uri n g w ar m- u ps 4 7- 4 9 p art n er mirr or drill 1 9 7 t a cti o n 1 5 5- 1 5 7
m ulti dir e cti o n al m o v e m e nt 1 9 5 p art n er r e a cti v e s h uffl e drill 1 8 1 skill d e v el o p m e nt s essi o ns 1 5 8-
m ulti di r e cti o n al r e a c hi n g l u n g e p att er n r e c o g niti o n 7 0 159
4 9 t, 5 6 p e a k hi g h v el o cit y ( P H V) 6 7- 6 9, str u ct uri n g a gilit y d e v el o p m e nt
m ulti pl a n a r hi p h o p s a n d p o p s 7 0, 7 1, 7 5 s essi o n 1 5 9- 1 6 1
1 6 7- 1 6 8 p e a k w ei g ht v el o cit y ( P W V) 6 9 pr o gr essi o n, i n tr ai ni n g
4 5- d e gr e e hi p p o p p ers drill 1 6 7 p er c e pt u al a nti ci p ati o n 3 7 d et er mi ni n g r at e of 1 6 3
I n d ex ■ 2 6 3
e m pl o yi n g d e gr e es of fr e e d o m 1 5 8 s hift s pri nts 1 3 6 r u n a n d c ut drill 2 2 2

i n ice h oc key 1 9 8 s h uffl e a n d f or w ar d r e a cti o n b all r u n a t hr e e 1 8 6
m o v e m e nt a n d 1 5 6 drill 1 3 7 r u n ni n g b a c ks 3 2
pl a n ni n g 1 0 0 s h uffl e r e a cti o n b all drill 1 3 7 r u n ni n g v el o cit y 2
pr o gr a m mi n g 1 0 2- 1 0 3 tri a n gl e drill 1 3 9 r u n o ut 1 8 2, 1 8 3, 1 8 6
pr o pri o c e pti v e n e ur o m us c ul ar f a cil - q ui c k n ess g a m es r u n t o c o n e a n d c ut drill 2 2 1- 2 2 2
it ati o n ( P N F) 2 7 e v er y b o d y is “it” 1 5 0 S
pr o p ulsi o n p h as e 3, 4 h e a ds or t ails 1 4 9 s a gitt al l o c o m oti o n 1 9 5- 1 9 6
ps y c h ol o gi c al r efr a ct or y p eri o d 3 5 k nee tag 1 4 8 s ciss or-li k e m oti o n 1 0 6, 1 0 7, 1 1 4
p ull- b a c k t o tri pl e t hr e at 1 9 3 re d li g ht, gr e e n li g ht 1 4 7 s ciss ors drill 1 0 6, 1 0 7, 2 2 6t
p u n c h- a n d- dri v e a cti o n 1 0 2 s h ar ks a n d mi n n o ws 1 5 0 S drill 1 0 5t, 1 3 1
p u n c h- dri v e pist o n m e c h a ni cs 1 9 5 t e a m k e e p- a w a y 1 5 1 s e mi pr of essi o n al pl a y ers 8 5
P W V ( p e a k w ei g ht v el o cit y) 6 9 t w e nt y- o n e 1 5 1 s eri al t as k 1 4
Q ulti m at e 1 5 2 s e x diff er e n c es 7 2- 7 5
q u alit y, i n pr o gr a m d esi g n 1 5 7- 1 5 8 R s h a d o w drill 1 4 4, 2 2 6t
q u art er b a c ks 3 2, 1 9 4 R A M P (r ais e, a cti v at e, m o bili z e, a n d s h ar ks a n d mi n n o ws g a m e 1 5 0
q ui c k d e c el er ati o n 1 8 7 p ot e nti at e) w ar m- u p s yst e m s hift s pri nts 1 3 6
q ui c k d e c el er ati o n a n d c at c h 1 8 7 161 s h ort er dist a n c e C O D s p e e d t ests
q ui c k f e et drill, f or n et b all 2 0 8 r a n d o m pr a cti c e 4 1 8 6 t, 8 7- 9 2
q ui c k n ess. See als o q ui c k n ess d et er- r a n g e of m oti o n 2 6, 5 1, 5 2, 1 0 1 a d a pt e d 5 0 5 a gilit y t est 8 9
mi n a nts; q ui c k n ess g a m es r at e of f orc e d e v el o p m e nt ( R F D) 9- 1 0 C O D d efi cit 9 0
d efi n e d 7 7 r e a ct a n d a dj ust drill 1 8 6 5 0 5 a gilit y t est 8 8
f a ct ors d et er mi ni n g 2 9- 4 3 r e a cti o n ar y drills 1 3 3 m o difi e d T -t est 9 2
p erf or m a n c e 1 5 3, 1 5 4 r e a cti o n ti m e pr o- a gilit y s h uttl e 8 7
s kill of 1 5 3, 1 5 4 d efi n e d 3 4, 2 2 3- 2 2 4 t hre e- c o n e t est 9 1
q ui c k n ess b o x drill 1 4 0 f a ct ors i nfl u e n ci n g 3 4- 3 6 s h ort-t er m tr ai ni n g 2 6
q ui c k n ess d et er mi n a nts t y p es of 3 4 s h uffl e a n d f or w ar d r e a cti o n b all
a nti ci p ati o n s kills 3 6- 3 7 re a cti v e a gilit y 1 9 8 drill 1 3 9
ar o us al l e v el 3 9- 4 0, 3 9 f r e a cti v e a gilit y a n d q ui c k n ess t ests s h uffl e a n d sti c k drill 1 9 7t
d e cisi o n- m a ki n g s kills 2 9 8 6 t, 9 7- 9 8 s h uffl e l eft a n d sti c k 1 9 7t
f a ct ors i nfl u e n ci n g d e cisi o n- m a k - re a cti v e a gilit y t est 8 6 t, 9 8 s h uffl e r e a cti o n b all drill 1 3 5t, 1 3 7
i n g a bilit y 3 0- 3 1, 3 0f Y -s h a p e d a gilit y t est 8 4, 8 5, 9 7 s h uffl e ri g ht a n d sti c k 1 9 7t
f a ct ors i nfl u e n ci n g re a cti o n ti m e r e a cti v e a gilit y drills 1 9 9, 1 9 9f s h uffl e t o d e c el er ati o n 5 0t, 6 2
3 4- 3 6 r e a cti v e a gilit y t est 8 6t, 9 8 s h uttl e r u n drill 2 0 9
i nf or m ati o n pro c essi n g c a p a cit y r e a cti v e c h a n g e of dir e cti o n drills si m pl e r e a cti o n ti m e 3 4, 3 6
3 1- 3 4, 3 3 f 197t si n gl e-l e g g e d h o ps 7 5
k n o wl e d g e of sit u ati o ns 3 7- 3 9 r e a cti v e s pri nt a n d b a c k p e d al drill si x or m or e c o n es drills 1 0 5t, 1 3 0-
m e nt al s kill tr ai ni n g 4 2- 4 3 137 131
p e r c e pt u al – c o g niti v e f u n cti o n r e a cti v e str e n gt h 1 1, 1 1 6 6 0- y ar d s h uttl e 8 6 t, 9 4
i nfl u e n c e o n m o v e m e nt o ut p ut r e a cti v e Y drill 1 4 1, 1 9 7t 6 0- y ar d s h uttl e drill 2 0 0 t
4 0- 4 1 r e a cti vit y 1 8 3, 1 8 5, 1 8 6, 1 8 7 s kill d e v el o p m e nt s essi o ns, c h ar a c-
visi o n tr ai ni n g 4 1- 4 2 r e a di n g t h e pl a y. See d e cisi o n- m a ki n g t eristi cs of 1 5 8- 1 5 9
q ui c k n ess drills r e c o v er y p h as e 3- 4, 6 s ki p drill 1 1 1
b all dr o ps drill 1 3 8 r e d li g ht, gr e e n li g ht g a m e 1 4 7 sl al o ms drill 1 1 5
c o nt ai n m e nt drill 1 4 6 r el ati v e str e n gt h 5 s m all st e p wit h r ot ati o n drill 1 9 7t
c o v er a g e drill 1 4 5 r eli a bilit y, of t ests 7 9- 8 0 s n a k e drill 1 0 5t, 1 3 1
drill a d a pt ati o ns 1 3 4- 1 3 5 r e p etiti o n, , i n s kill d e v el o p m e nt 1 5 9 s n a k e w e a v e (i nsi d e f o ot c ut) drill
g a m es 1 3 6 t r esist a n c e tr ai ni n g 2 3- 2 5 171
g a p drill 1 3 6 t, 1 4 5 e c c e ntri c str e n gt h 2 5 s o c c er 2 1 7- 2 2 2
g et u p a n d g o drill 1 4 3 hi p str e n gt h 2 4 s oft b all 1 6 5- 1 7 1
list of 1 3 5- 1 3 6t. See als o s pecific i n c or p or ati o n of 7 5 s o m at os e ns or y s yst e ms 3 2
s p orts p o w er 2 5 s p a c e li mit ati o ns, w ar m- u ps a n d 4 7
n u m b er drill 1 4 2 rest p eri o ds, i n tr ai ni n g 1 6 0, 1 7 3, s p ati al a nti ci p ati o n 3 7
q ui c k n ess b o x 1 4 0 1 9 7 t, 2 0 0t, 2 0 2t, 2 2 4t s p ati al v ari a bilit y 3 4
re a cti v e s pri nt a n d b a c k p e d al drill r e v ers e e n gi n e eri n g 1 5 4, 1 5 5 s p e e d 3 0f
137 r e v ers e l u n g es 7 5 a g e, s e x, a n d 6 7- 6 8, 7 2- 7 5
r e a cti v e Y drill 1 4 1 r ot ati o n, i n t e n nis tr ai ni n g 2 2 4 m us c ul ar str e n gt h a n d 6 9, 7 0
s h a d o w drill 1 4 4 r u g b y 2 1 1- 2 1 6 p h ysi c al q u aliti es of 1- 5
2 6 4 ■ I n d ex
s plit st e p a n d m ulti dir e cti o n al C O D t e a m k e e p- a w a y g a m e 1 5 1 V

drill 1 8 8 t e c h ni c al q u aliti es 3 1 v ali dit y, of t ests 7 9- 8 0
s p ort g e n eri c 1 5 6- 1 5 7 t e c h ni q u e v ari ati o n, e ns uri n g, i n s kill d e v el o p -
s p ort-s p e cifi c tr ai ni n g, list of s p orts i n b as e b all a n d s oft b all tr ai ni n g m e nt 1 5 9
164t 1 6 8, 1 7 1 V c ut drill 1 7 6
s pri nti n g d e c el er ati o n 1 8- 1 9, 1 8 f, 1 9f V drill 1 0 4t, 1 1 8
b a c k w ar d 4- 5 dir e cti o n al c h a n g es 1 7- 1 8, 1 7 f v el o cit y 9
s p e e d of 1- 5, 3f l at er al m o v e m e nts 1 8, 1 9f, 2 0 v erti c al j u m ps 7 5, 8 0
tr ai ni n g at y o u n g er a g e 7 5 t e m p or al a nti ci p ati o n 3 7 visi o n tr ai ni n g 4 1- 4 2
t y pi c al a cti viti es 2 1 7 t e m p or al v ari a bilit y 3 4 vis u al c u es
s pri nt p erf or m a n c e 7 3- 7 4, 7 5 t e n nis 2 2 3- 2 2 4 i n drill a d a pt ati o n 1 3 4
s pri nt t o s h uffl e drill 1 9 7t t e n nis b all dr o ps wit h a dri b bl e 1 7 8 re a cti v e a gilit y t est a n d 9 8
s q u ar e r u n drill 1 0 5t, 1 2 5 t ests. See als o s pecific tests w a v e drill a n d 1 3 7
S S C (str et c h-s h ort e ni n g c y cl e) 1 1- 1 3, a gilit y a n d q ui c k n ess 8 6 t, 9 7- 9 8 vis u ali z ati o n 4 2
11f b e n efit s f or c o a c h a n d at hl et e vis u al s c a n ni n g 7 0
st a bili z ati o n str e n gt h 7- 8 7 8- 7 9 vis u al s e ar c h str at e gi es 4 1
st a g g er e d st a n c e 1 4, 1 5f C O D s p e e d 8 6 t, 8 7- 9 6 v oll e y b all 2 2 5- 2 2 6
st a n di n g a n kl e cir cl es 4 9t, 5 1 d esi g n 8 2- 8 4 v ol u m e, f or a gilit y tr ai ni n g 1 6 7, 1 7 3
st a n di n g hi p e xt er n al r ot ati o n/ cir- e q ui p m e nt 8 1- 8 2 W
c u m d u cti o n 4 9 t, 5 1 e xt er n al sti m ul us 8 4- 8 5 w al ki n g hi g h k n e e p ulls 4 9 t, 5 2
st a n di n g hi p i nt er n al r ot ati o n/ cir- n u m b er of tri als 8 4 w al ki n g l u n g es 7 5
c u m d u cti o n 4 9 t, 5 2 p erf or m a n c e 8 0 w all drills 1 9 5
st a n di n g/tr a v eli n g q u a d str et c h 4 9t, pr o c e d ur es 8 0- 8 1 w ar m- u ps. See als o d y n a mi c w ar m- u p
58 s el e cti o n crit eri a 7 9 drills
st ar cl os e o ut drill 1 7 5 v ali dit y, r eli a bilit y, a n d a c c ur a c y c h all e n g es 4 7
st ar drill 1 0 5t, 1 2 8, 2 3 0 7 9- 8 0 c o m p o n e nts of 4 8- 4 9
st ar drill wit h b e ar cr a wl 1 0 5t, 1 2 8 t hr e e- c o n e drills 7 8, 8 2, 1 0 5t, 1 2 1- d y n a mi c 2 6, 2 7, 4 9- 5 0 t, 4 9- 6 6
st ati c str et c hi n g 2 7 1 2 4, 2 1 0 g ui d eli n es d uri n g 4 7- 4 8
st ati o n ar y a n d tr a v eli n g i n c h w or m t hr e e- c o n e t est 8 4, 8 6t, 9 1 m e nt al as p e ct of 4 5- 4 6
4 9 t, 5 9 t hr e e- p oi nt st a n c e 1 4, 1 5f f or n et b all 2 0 7- 2 0 8t
st ati o n ar y ar m w ar m- u p 4 9t, 5 0 ti g ht sit u ati o ns 2 1 2 p ur p os e of 4 5- 4 6
stiff-l e g g e d d e a d-lifts 7 5 tr ai ni n g. See c o m pl e m e nt ar y tr ai ni n g; q u alit y, n e e d f or 1 6 1
sti m uli/sti m ul us m e nt al s kill; pr o gr essi o n, i n f or rei nf or ci n g p ost ur e a n d b o d y
a d di n g a u dit or y or vis u al 1 0 9 tr ai ni n g; visi o n tr ai ni n g p ositi o ni n g 4 6- 4 7
cl arit y 3 3 tr ai ni n g s essi o ns, w ar m- u ps a n d 4 8 f or s o c c er tr ai ni n g 2 2 0t
e xt er n al, at hl et es a n d 8 4- 8 5 tr a nsiti o n m o v e m e nts 2, 2 1- 2 3, 2 1f, w a v e drill 1 3 7
i nt e nsit y 3 3 2 2 f, 1 5 5 w e a k n ess es, i d e ntif yi n g 7 8
s p e cifi cit y 3 3 b o d y p ositi o n f or 2 0- 2 3, 2 1 f, 2 2f wi c k et k e e p er 1 8 2, 1 8 3
ty pe 3 3 i n cri c k et 1 8 4t, 1 8 5t wi d e sit u ati o ns 2 1 2
sti m ul us-res p o ns e c o m p ati bilit y 3 6 i n s o c c er 2 1 8 wi n d o ws of o p p ort u nit y 6 8- 7 0, 6 9 t
str ai g ht l e g t o y s ol di er m ar c h 4 9t, 5 7 tr a ns v ers e bri d gi n g 1 9 6 w or k-t o-r est r ati o 2 0 6 t
str ai g ht-li n e s p e e d 2 tr a ns v ers e pl a n e m oti o ns 1 9 4 wr estli n g 2 2 8- 2 3 0
str e n gt h tr a v eli n g s ciss ors drill 1 0 4t, 1 0 7 X
c o n c e ntri c 5- 6 tri als, f or s pri nt t esti n g 8 4 X drill 1 0 5t, 1 2 6, 2 0 0t
d efi n e d 5 tri a n gl e drill 1 3 9 Y
e c c e ntri c 6- 7, 2 5 tri pl e e xt e nsi o n 3, 3f, 4, 5, 1 6 Y drill 1 7 0
i d e ntif yi n g 7 8 tri pl e e xt e nsi o n p ositi o n 1 0 0, 1 0 1f Y drill b a c k w ar d a p pr o a c h drill 1 7 0
st a bili z ati o n 7- 8 tri pl e fl e xi o n p ositi o n 1 0 0, 1 0 1f Y drill f or w ar d a p pr o a c h drill 1 7 0
stret c h-s h ort e ni n g c y cl e ( S S C) 1 1- 1 3, T-t est 8 2, 8 6 t, 9 6 Y-s h a p e d a gilit y t est 8 4, 8 5, 8 6 t,
11f t u c k j u m p 5 0t, 6 3 97
stri d e fr e q u e n c y 2, 4 t u n n el visi o n 3 9 Z
stri d e l e n gt h 2, 3 t w e nt y- o n e g a m e 1 3 6t, 1 5 1 Z drill 1 0 5t, 1 2 7
T t w o- c o n e drills 1 0 4- 1 0 5t, 1 1 9- 1 2 1 zi g z a g drill 2 0 8
t a k e off p h as e 7 4 t w o i n, t w o o ut drill 1 1 4 zi g z a g drill wit h a c at c h drill 1 6 9
t as k- b as e d drills 1 5 9 t w o i n t h e h ol e drill 1 1 0 zi g z a g o v er-t h e-s h o ul d er drill 1 6 9
t as k c o nstr ai nts 3 0- 3 1, 3 0f U zi g z a gs 1 6 9
T drill 1 0 5t, 1 2 4 Ulti m at e Fris b e e 1 5 2, 2 0 3 zi g z a g w e a vi n g drill 1 7 1
f or i c e h o c k e y 2 0 0t ulti m at e g a m e 1 5 2 z o n e of o pti m al f u n cti o ni n g 3 9,
m o difi e d 2 2 4 t u ni v ers al at hl eti c p ositi o n 1 4, 1 5 f 39f
A b o ut t h e N S C A
T h e N ati o n al St r e n gt h a n d C o n diti o ni n g A s s o ci ati o n ( N S C A) is t h e
w orl d’s l e a di n g or g a ni z ati o n i n t h e fi el d of s p ort c o n diti o ni n g. Dr a wi n g o n
t h e r es o ur c es a n d e x p ertis e of t h e m ost r e c o g ni z e d pr of essi o n als i n str e n gt h
tr ai ni n g a n d c o n diti o ni n g, s p ort s ci e n c e, p erf or m a n c e r es e ar c h, e d u c ati o n,
a n d s p orts m e di ci n e, t h e N S C A is t h e w orl d’s tr ust e d s o ur c e of k n o wl e d g e
a n d tr ai ni n g g ui d eli n es f or c o a c h es a n d at hl et es. T h e N S C A pr o vi d es t h e
cr u ci al li n k b et w e e n t h e l a b a n d t h e fi el d.
265
A b o ut t h e E dit or
J a y D a w e s, P h D, C S C S,* D, N S C A- C P T,* D,
F N S C A, is a n ass o ci at e pr of ess or of str e n gt h
a n d c o n diti o ni n g a n d t h e pr o gr a m c o or di n a -
t or f or t h e m ast ers of s ci e n c e i n str e n gt h a n d
c o n diti o ni n g pr o gr a m at t h e U ni v ersit y of C ol -
or a d o i n C ol or a d o S pri n gs. H e h as w or k e d as
a n at hl eti c p erf or m a n c e c o or di n at or, str e n gt h
P h ot o c o urt e s y of J a y D a w e s.
a n d p erf or m a n c e c o a c h, p er s o n al tr ai n er,
e d u c at or, a n d p ostr e h a bilit ati o n s p e ci ali st
f or m or e t h a n 2 0 y e ars. J a y als o fr e q u e ntl y
c o a c h es a n d pr o vi d es s p ort s ci e n c e s u p p ort t o
n u m er o us elit e a n d pr of essi o n al t e a ms a n d l a w
e nf or c e m e nt, fir e, a n d milit ar y gr o u ps. J a y’s
pri m ar y r es e ar c h i nt er ests ar e i m pr o vi n g a n d
m e as uri n g p erf or m a n c e f or t a cti c al at hl et es
a n d first r es p o n d ers a n d e n h a n ci n g at hl eti c
p erf or m a n c e. H e is c ertifi e d b y t h e N S C A as
a c ertifi e d str e n gt h a n d c o n diti o ni n g s p e ci al -
ist wit h disti n cti o n a n d is a n N S C A- c ertifi e d
p ers o n al tr ai n er wit h disti n cti o n. J a y is als o a n
N S C A t a cti c al str e n gt h a n d c o n diti o ni n g f a cil -
it at or, a n A m eri c a n C oll e g e of S p orts M e di ci n e
cli ni c al e x er cis e s p e ci alist, a n d a n A ustr ali a n
Str e n gt h a n d C o n diti o ni n g Ass o ci ati o n l e v el
t w o str e n gt h a n d c o n diti o ni n g c o a c h. J a y h as
b e e n a f ell o w of t h e N S C A si n c e 2 0 0 9.
267
A b o ut t h e
C o ntri b ut ors
J a s o n D. B a r b er, P A- C, M S, C S C S, T S A C- F, R S C C * D,
P h ot o c o urt e s y of J a s o n B ar b er.
U S A T F, U S A W, is t h e hi g h- p erf or m a n c e c o or di n at or f or
t h e U. S. Ar m y’s w orl d cl ass at hl et e pr o gr a m. H e h as tr ai n e d
at hl et es w h o h a v e w o n m ulti pl e n ati o n al a n d i nt er n ati o n al
c o m p etiti o ns. M or e t h a n 2 5 at hl et es h e h as pl a c e d i n m ul -
ti pl e s u m m er, wi nt er, A bl e, a n d P ar a Ol y m pi a ds h a v e w o n
m ulti pl e g ol d, sil v er, a n d br o n z e m e d als. Pr e vi o usl y, J as o n
h as w or k e d wit h at hl et es at e v er y l e v el fr o m hi g h s c h o ol t o pr of essi o n al as
w ell as i n t h e t a cti c al e n vir o n m e nt. H e h as s er v e d i n t h e U. S. Ar m y f or t h e
p ast 2 7 y e ars.
Si m o n F er o s, P h D, is a l e ct ur er of f u n cti o n al h u m a n a n at-
o m y a n d str e n gt h a n d c o n diti o ni n g s ci e n c es at D e a ki n
P h ot o c o urt e s y of Si m o n F er os.
U ni v er sit y. Hi s r e s e ar c h f o c u s e s o n e x pl osi v e str e n gt h
tr ai ni n g a n d bi o m e c h a ni c al a d a pt ati o ns u n d er pi n ni n g s p orts
p erf or m a n c e, p arti c ul arl y i n cri c k et f ast b o wli n g. Si m o n is
a l e v el t w o A S C A str e n gt h a n d c o n diti o ni n g c o a c h a n d a n
A S C A P C A S i nt er n str e n gt h a n d c o n diti o ni n g c o a c h. H e is
o w n er a n d dir e ct or of B o wlstr o n g, w h er e h e c o ns ults cri c k et f ast b o wl ers t o
i m pr o v e p erf or m a n c e t hr o u g h e x pl osi v e str e n gt h tr ai ni n g a n d bi o m e c h a ni c al
i nt er v e nti o ns.
J e n nif er Fi el d s, M S, C S C S, is a P h D st u d e nt a n d a dj u n ct
P h ot o c o urt e s y of J e n nif er Fi el d s.
pr of ess or at G e or g e M as o n U ni v ersit y. S h e e ar n e d a B S i n
ki n esi ol o g y fr o m t h e U ni v ersit y of M ar yl a n d a n d r e c ei v e d
h er M S d e gr e e i n h e alt h pr o m oti o n a n d n utriti o n fr o m
A m eri c a n U ni v ersit y. J e n nif er h as b e e n a str e n gt h a n d c o n -
diti o ni n g pr of essi o n al si n c e 2 0 1 0, tr ai ni n g c oll e gi at e, hi g h
s c h o ol, a n d mi d dl e s c h o ol at hl et es as w ell as i n di vi d u als i n
t h e g e n er al p o p ul ati o n.
269
270 ■ A b o ut t h e C o ntri b ut or s
J a v air Gill ett, M S, C S C S, R S C C * D, is t h e h e a d str e n gt h a n d
P h ot o c o urt e s y of J a v air Gill ett.

c o n diti o ni n g c o a c h f or t h e H o ust o n R o c k ets a n d o v ers e es
t h eir s p orts s ci e n c e i niti ati v e as t h e dir e ct or of at hl eti c p er-
f or m a n c e. Pri or t o j oi ni n g t h e R o c k ets, J a v air s p e nt 1 4 y e ars
wit h t h e D etr oit Ti g ers, 4 y e ars i n t h e mi n or l e a g u es, a n d 1 0
y e ars as t h eir h e a d str e n gt h a n d c o n diti o ni n g c o a c h. H e is
c ertifi e d as a r e gist er e d str e n gt h a n d c o n diti o ni n g c o a c h b y
t h e N S C A. J a v air h as a n M S i n h u m a n m o v e m e nt fr o m A. T. Still U ni v ersit y
a n d c o m pl et e d his b a c h el or’s d e gr e e at D e P a u w U ni v ersit y, m aj ori n g i n h e alt h
a n d h u m a n p erf or m a n c e wit h a n e m p h asis i n e x er cis e s ci e n c e. Pri or t o j oi ni n g
t h e Ti g ers, J a v air g ai n e d e x p eri e n c e i n t h e fi el d w or ki n g wit h t h e Orl a n d o
M a gi c d uri n g t h e 2 0 0 2- 2 0 0 3 N B A s e as o n as w ell as at I n di a n a U ni v ersit y
( 2 0 0 1) a n d P e n ns yl v a ni a St at e U ni v ersit y ( 2 0 0 0). H e als o l ett er e d f o ur s e a-
s o ns wit h D e P a u w U ni v ersit y’s b as e b all t e a m a n d w as gi v e n All- C o nf er e n c e
h o n ors t w o of t h os e f o ur y e ars as w ell as All- A m eri c a n H o n or a bl e M e nti o n
his fi n al s e as o n.
Eri n E. H aff, M A, U S A W- 2, A W F- 3, h as m or e t h a n 2 7 y e ars
of e x p eri e n c e as a str e n gt h a n d c o n diti o ni n g c o a c h f or y o ut h
P h ot o c o urt e s y of Eri n H aff.

at hl et es t hr o u g h pr of essi o n al at hl et es. S h e h as s er v e d as t h e
h e a d str e n gt h a n d c o n diti o ni n g c o a c h f or t h e West C o ast
F e v er pr of essi o n al n et b all t e a m i n P ert h, West er n A ustr ali a.
A d diti o n all y, s h e h as pr o vi d e d str e n gt h tr ai ni n g s u p p ort
f or s e v er al y o ut h r esist a n c e tr ai ni n g st u di es d esi g n e d t o
e x a mi n e t h e i m p a ct of r esist a n c e tr ai ni n g o n n et b all p erf or m a n c e. Pri or t o
t his, s h e s er v e d as t h e str e n gt h a n d c o n diti o ni n g c o a c h f or t h e A p p al a c hi a n
St at e U ni v ersit y tr a c k a n d fi el d t e a m a n d f or n u m er o us hi g h s c h o ol s p orts
t e a ms. Al o n g wit h h er w or k as a str e n gt h c o a c h, Eri n h as b e e n a n A ustr a-
li a n n ati o n al t e a m c o a c h f or m or e t h a n a d o z e n y o ut h, j u ni or, a n d s e ni or
i nt er n ati o n al c o m p etiti o ns i n t h e s p ort of w ei g htlifti n g as w ell as pr es e nti n g
f or b ot h A ustr ali a’s Wei g htlifti n g F e d er ati o n a n d Str e n gt h a n d C o n diti o ni n g
Ass o ci ati o n e d u c ati o n pr o gr a ms.
F ar z a d J alil v a n d, M S, C S C S,* D, R S C C, U S A W, is t h e h e a d
P h ot o c o urt e s y of F ar z a d J alil v a n d.
str e n gt h a n d c o n diti o ni n g c o a c h f or Gr a n a d a Hills C h art er

Hi g h S c h o ol a n d is a str e n gt h a n d c o n diti o ni n g l e ct ur er at
C alif or ni a St at e U ni v ersit y at N ort hri d g e i n t h e d e p art m e nt of
ki n esi ol o g y. F ar z a d c o m pl et e d his m ast er’s i n e x er cis e p h ys -
i ol o g y at C alif or ni a St at e U ni v ersit y at N ort hri d g e a n d h as
c o n d u ct e d r es e ar c h i n s o c c er a n d t e a m s p ort p erf or m a n c e.
A b o ut t h e C o ntri b ut ors ■ 2 7 1
I a n J eff r e y s, P h D, C S C S, * D, N S C A- C P T, * D, R S C C * E,
F N S C A, is a pr of ess or of str e n gt h a n d c o n diti o ni n g at t h e
P h ot o c o urt e s y of I a n J effr e ys.

U ni v ersit y of S o ut h Wal es, w h er e h e o v ers e es t h e u ni v ersit y’s
str e n gt h a n d c o n diti o ni n g pr o visi o n. H e is t h e pr o pri et or a n d
p erf or m a n c e dir e ct or of All- Pr o P erf or m a n c e, b as e d i n Br e c o n,
Wal es. A hi g hl y e x p eri e n c e d c o a c h, a ut h or, a n d pr es e nt er, I a n
h as w or k e d wit h at hl et es i n a r a n g e of s p orts a n d at a r a n g e
of a biliti es u p t o t h e i nt er n ati o n al l e v el. I a n h as a ut h or e d ei g ht b o o ks a n d is
t h e e dit or of t h e U K S C A j o ur n al Professi o n al Stre ngt h a n d C o n diti o ni ng . H e is
als o o n t h e e dit ori al b o ar d f or t h e N S C A’s Stre ngt h a n d C o n diti o ni ng J o ur n al
a n d t h e J o ur n al of A ustr ali a n Stre ngt h a n d C o n diti o ni ng.
M ar g ar et T. J o n e s, P h D, C S C S,* D, F N S C A, is a f ull pr of ess or
P h ot o c o urt e s y of M ar g ar et J o n e s.
of ki n esi ol o g y a n d a n affili at e of t h e C e nt er f or S p orts P erf or -
m a n c e at G e or g e M as o n U ni v ersit y. P ast e x p eri e n c e i n cl u d es
1 5 y e ars at S pri n gfi el d C oll e g e as dir e ct or of t h e str e n gt h a n d
c o n diti o ni n g m ast er’s d e gr e e pr o gr a m a n d t h e dir e ct or of
str e n gt h a n d c o n diti o ni n g f or i nt er c oll e gi at e at hl eti cs, w h er e
s h e s u p er vis e d pr o gr a m d esi g n a n d i m pl e m e nt ati o n f or 5 0 0 at hl et es fr o m
2 4 s p orts. A n a cti v e m e m b er of t h e N S C A si n c e 1 9 9 5, M ar g ar et r e c ei v e d t h e
N S C A E d u c at or of t h e Ye ar A w ar d i n 2 0 0 8 a n d b e c a m e a f ell o w of t h e N S C A
i n 2 0 1 2.
L o g a n L e nt z K ell, M S, C S C S, is a p art n er wit h h er f at h er,
P h ot o c o urt e s y of L o g a n K ell.
D o u g L e nt z, i n D K L Fit n ess a n d P erf or m a n c e L L C, a c o m p a n y
d e v ot e d t o pr o vi di n g i nf or m ati o n i n tr ai ni n g m et h o d ol o g y f or
c o a c h es a n d at hl et es of all a g es a n d a biliti es. S h e e ar n e d a B S
d e gr e e i n e x er cis e s ci e n c e fr o m S o ut h er n C o n n e cti c ut St at e U ni -
v ersit y, w h er e s h e w as a f ull s c h ol ars hi p at hl et e, a n d r e c ei v e d h er M S d e gr e e
i n str e n gt h a n d c o n diti o ni n g fr o m G e or g e Was hi n gt o n U ni v ersit y i n 2 0 1 3.
M a r k K o v a c s, P h D, C S C S, * D, i s a h u m a n p erf or m a n c e
P h ot o c o urt e s y of M ar k K o v a c s.
e x p ert w h o c o m bi n es his a c a d e mi c, s ci e ntifi c, a n d tr ai ni n g

b a c k gr o u n ds i n t h e fi el ds of fit n ess, h e alt h, w ell n ess, n utri -
ti o n, s p orts, a n d e x e c uti v e p erf or m a n c e. H e r e c ei v e d a P h D i n
e x er cis e p h ysi ol o g y fr o m t h e U ni v ersit y of Al a b a m a a n d w as
t h e dir e ct or of t h e G at or a d e S p ort S ci e n c e I nstit ut e a n d t h e
h e a d of c o a c hi n g e d u c ati o n a n d s p ort s ci e n c e f or t h e U nit e d
St at es Te n nis Ass o ci ati o n. M ar k is t h e C E O of t h e K o v a cs I nstit ut e a n d t h e
e x e c uti v e dir e ct or of t h e I nt er n ati o n al Te n nis P erf or m a n c e Ass o ci ati o n. H e
is a l e v el t w o c ertifi e d s pri nts c o a c h t hr o u g h U S A Tr a c k & Fi el d.
L or e n L a n d o w, C S C S,* D, is t h e f ull-ti m e h e a d str e n gt h a n d
P h ot o c o urt e s y of L or e n L a n d o w.
c o n diti o ni n g c o a c h f or t h e D e n v er Br o n c os F o ot b all Or g a -
ni z ati o n a n d is o w n er a n d f o u n d er of L a n d o w P erf or m a n c e
i n C e nt e n ni al, C ol or a d o. L or e n h as tr ai n e d t h o us a n ds of
at hl et es of all a g es a n d a biliti es, i n cl u di n g m or e t h a n 7 0 0
pr of essi o n al at hl et es c o m p eti n g i n t h e N F L, N H L, M L B,
U F C, W N B A, P a n A m, a n d W orl d Ji u-Jits u C h a m pi o ns hi ps
a n d i n t h e Ol y m pi cs. H e h as b e e n a k e y n ot e s p e a k er f or t h e N S C A, A S C A,
S P RI N T Z, a n d t h e U K S C A, a n d h e s er v es as a c o ns ult a nt f or t h e U ni v ersit y of
C ol or a d o F o ot b all Te a m, M L B Te x as R a n g ers, U S A W o m e n’s N ati o n al S o c c er
Te a m, a n d t h e U S A b o bsl e d t e a m. L or e n s er v es o n t h e b o ar d of dir e ct ors
f or t h e e x er cis e s ci e n c e pr o gr a m at M etr o St at e U ni v ersit y a n d t h e m ast er’s
pr o gr a m f or S et a nt a C oll e g e i n Ir el a n d.
D o u g L e nt z, M S, C S C S,* D, R S C C * E, U S A W, is t h e dir e c-
t or of fit n ess a n d h u m a n p erf or m a n c e f or S u m mit H e alt h
P h ot o c o urt e s y of D o u g L e nt z.
i n C h a m b er s b ur g, P e n n s yl v a ni a. H e h a s b e e n a cti v el y
i n v ol v e d i n t h e c o a c hi n g a n d tr ai ni n g of at hl et es of all a g es
a n d a biliti es f or m or e t h a n 3 5 y e ars. D o u g als o s er v es as a n
a dj u n ct pr of ess or at G e or g e Was hi n gt o n U ni v ersit y, w h er e
h e t e a c h es a p ost gr a d u at e c o urs e i n p o w er d e v el o p m e nt f or
s p orts p erf or m a n c e. F or m or e t h a n 2 5 y e ars, h e h as s er v e d t h e N S C A as t h e
c o nf er e n c es a n d s p e ci al pr o gr a ms c o or di n at or; i n t his p ositi o n, D o u g h as h a d
t h e pri vil e g e of i nt er a cti n g wit h m a n y of t h e t o p n ati o n al a n d i nt er n ati o n al
mi n ds i n t h e fi el d of s p orts a n d e x er cis e s ci e n c e.
R o b ert L o c ki e, P h D, T S A C- F, is a n assist a nt pr of ess or i n P h ot o c o urt e s y of R o b ert L o c ki e.
str e n gt h a n d c o n diti o ni n g at C alif or ni a St at e U ni v ersit y

at F ull ert o n. H e o bt ai n e d his P h D fr o m t h e U ni v ersit y of
Te c h n ol o g y, S y d n e y, wit h r es e ar c h t h at f o c us e d o n a n al y z -
i n g s pri nt t e c h ni q u es a n d str e n gt h a n d p o w er c a p a citi es of
fi el d s p ort at hl et es. R o b ert h as c o n d u ct e d r es e ar c h o n li n e ar
s p e e d, c h a n g e- of- dir e cti o n s p e e d, a n d a gilit y; str e n gt h a n d
c o n diti o ni n g; p ost a cti v ati o n p ot e nti ati o n; a n d t e a m s p ort a n al ysis. M or e
r e c e ntl y, h e h as c o m pl et e d r es e ar c h i n t h e fi el d of t a cti c al str e n gt h a n d
c o n diti o ni n g wit h a s p e ci al e m p h asis o n l a w e nf or c e m e nt, c orr e cti o n al, a n d
fir efi g ht er p o p ul ati o ns, i n cl u di n g b ot h r e cr uits a n d i n c u m b e nt offi c ers.
A b o ut t h e C o ntri b ut ors ■ 2 7 3
M ar k R o o z e n, M E d, C S C S, N S C A- C P T, T S A C- F, F N S C A,
P h ot o c o urt e s y of M ar k R o o z e n.
is t h e o w n er a n d dir e ct or of C o a c h R o z y P erf or m a n c e a n d
h as b e e n i n t h e str e n gt h, c o n diti o ni n g, a n d p erf or m a n c e
fi el d f or m or e t h a n 3 0 y e ars. M ar k h as w or k e d wit h t e a ms
fr o m hi g h s c h o ol t o pr of essi o n al as a s p orts c o a c h a n d a
str e n gt h a n d p erf or m a n c e c o a c h. I n a d diti o n t o w or ki n g i n
t h e N F L a n d tr ai ni n g Ol y m pi c at hl et es, M ar k h as pr es e nt e d,
a ut h or e d, a n d c o ns ult e d ar o u n d t h e w orl d f or v ari o us s p ort a n d fit n ess gr o u ps
a n d or g a ni z ati o ns.
J er e m y S h e p p ar d, P h D, C S C S, R S C C * E, is t h e off-s n o w
P h ot o c o urt e s y of J er e m y S h e p p ar d.
c o a c h f or C a n a d a S n o w b o ar d’s Sl o p est yl e a n d Bi g Air pr o -
gr a ms a n d t h e dir e ct or of p erf or m a n c e f or t h e C a n a di a n
S p ort I nstit ut e P a cifi c. Pri or t o t his, h e w as t h e m a n a g er of
at hl eti c d e v el o p m e nt a n d s p ort s ci e n c e at t h e Hi g h- P erf or -
m a n c e C e ntr e f or S urfi n g A ustr ali a, a n d h e h as h el d p ositi o ns
at t h e A ustr ali a n I nstit ut e of S p ort, A ustr ali a n V oll e y b all,
a n d Q u e e nsl a n d A c a d e m y of S p ort. H e is a n a dj u n ct s e ni or l e ct ur er f or E dit h
C o w a n U ni v ersit y ( A ustr ali a) a n d t h e U ni v ersit y of Vi ct ori a ( C a n a d a).
T a ni a S pit eri, P h D, is t h e h e a d of s p ort s ci e n c e at t h e W orl d
P h ot o c o urt e s y of T a ni a S pit eri.

B as k et b all A c a d e m y. S h e r e c ei v e d a P h D i n bi o m e c h a ni cs
fr o m E dit h C o w a n U ni v ersit y a n d is a l e v el t w o c ertifi e d
str e n gt h a n d c o n diti o ni n g c o a c h wit h t h e A ustr ali a n Str e n gt h
a n d C o n diti o ni n g Ass o ci ati o n. Ta ni a is als o a n a dj u n ct l e c -
t ur er i n e x er cis e a n d s p ort s ci e n c e at E dit h C o w a n U ni v ersit y.
M a r k D. St e p h e n s o n, M S, A T C, C S C S,* D, T S A C- F,* D,
P h ot o c o urt e s y of M ar k St e p h e n s o n.
is t h e dir e ct or of pl a y er p erf or m a n c e f or t h e D etr oit Li o ns

( N F L). Wit h m or e t h a n 3 0 y e ars of e x p eri e n c e i n a v ari et y
of s etti n gs, M ar k h as pr e vi o usl y s er v e d i n n ot a bl e p ositi o ns
as t h e h u m a n p erf or m a n c e m a n a g er f or a s p e ci al o p er ati o ns
u nit, h e a d str e n gt h a n d c o n diti o ni n g c o a c h f or C ol or a d o
C oll e g e m e n’s h o c k e y, dir e ct or of t a cti c al str e n gt h a n d
c o n diti o ni n g f or t h e N S C A, a n d h e a d str e n gt h a n d c o n diti o ni n g c o a c h f or
Pr o vi d e n c e C oll e g e. M ar k h ol ds a n u n d er gr a d u at e d e gr e e i n e x er cis e s ci e n c e
a n d a m ast er’s i n h e alt h s ci e n c e. H e is a d o ct or al c a n di d at e i n ps y c h ol o g y
wit h a s p e ci alt y i n s p orts a n d p erf or m a n c e ps y c h ol o g y. M ar k is a c ertifi e d
str e n gt h a n d c o n diti o ni n g s p e ci alist, a c ertifi e d at hl eti c tr ai n er, a c ertifi e d
s p orts ps y c h ol o g y c o a c h, a n d a c ertifi e d pr of essi o n al i n a p pli e d n e ur os ci e n c e.
D a vi d N. S u pr a k, P h D, A T C, C S C S, U S A W- 1, is a pr of ess or
P h ot o c o urt e s y of D a vi d S u pr a k.
of ki n esi ol o g y a n d p h ysi c al e d u c ati o n at West er n Was hi n g -
t o n U ni v ersit y, w h er e h e h as w or k e d si n c e 2 0 0 8. H e h as m or e
t h a n 1 5 y e ars of e x p eri e n c e d esi g ni n g a n d i m pl e m e nti n g
str e n gt h a n d c o n diti o ni n g pr o gr a ms f or c oll e gi at e t e a ms
a n d i n di vi d u als of all s kill l e v els. B ef or e D a vi d’s t e n ur e at
West er n Was hi n gt o n U ni v ersit y, h e w as a n assist a nt pr o -
f ess or of h e alt h s ci e n c es at t h e U ni v ersit y of C ol or a d o at C ol or a d o S pri n gs,
a r es e ar c h a n d t e a c hi n g assist a nt at t h e U ni v ersit y of Or e g o n, a n d t h e h e a d
at hl eti c tr ai n er a n d at hl eti c tr ai ni n g e d u c ati o n pr o gr a m dir e ct or at Ta b or
C oll e g e i n Hills b or o, K a ns as.
C o ntri b ut ors
t o t h e Pr e vi o us
E diti o n
Al Bi a n c a ni, E d D, C S C S
Mi c h a el D os c h er, M S, C S C S, R S C C * D
T o d d D ur ki n, M A, C S C S
Gr e g I nf a nt oli n o, C S C S, U S A W
J as o n J o n es, M S, C S C S
K ati e Kr all, L M T, C S C S, N S C A- C P T, U S A W
Mi k e Nit k a, M E d, C S C S, * D, R S C C * E, F N S C A
J o el R a et h er, M E d, C S C S, * D, T S A C- F, * D
Mi k e S a n d ers, M E d, C S C S
D a vi d S a n dl er, M S, F N S C A
275
Fi n d ot h e r
o ut st a n di n g
r e s o u r c e s at
w w w. H u m a n Ki n eti c s. c o m
I n t h e U. S. c all 1- 8 0 0- 7 4 7- 4 4 5 7
C a n a d a 1- 8 0 0- 4 6 5- 7 3 0 1
U. K. / E u r o p e + 4 4 ( 0) 1 1 3 2 5 5 5 6 6 5
I nt e r n ati o n al 1- 2 1 7- 3 5 1- 5 0 7 6

(Sport Performance Series) National Strength & Conditioning Association (U.S.) - Dawes, Jay - Developing Agility and Quickness-Human Kinetics (2019)

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(Sport Performance Series) National Strength & Conditioning Association (U.S.) - Dawes, Jay - Developing Agility and Quickness-Human Kinetics (2019)

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D E V E L O PI N G

N ati o n al Str e n gt h a n d C o n diti o ni n g A s s o ci ati o n

N a m es: D a w es, J a y. | N ati o n al Str e n gt h & C o n diti o ni n g Ass o ci ati o n ( U. S.)

5 T esti n g, Ass ess m e nt, a n d M o nit ori n g

6 C h a n g e of Dir e cti o n S p e e d Drills . . . . . . . . . 9 9

A b o ut t h e C o ntri b ut ors 269

S p e e d is a n ess e nti al el e m e nt i n m ost s p orts. S p e e d is t y pi c all y d efi n e d as t h e

C h a pt er 1 dis c uss es f a ct ors t h at i nfl u e n c e C O D s p e e d, pr o p er t e c h ni q u e,

T his b o o k s er v es as a b asi c g ui d e a n d r es o ur c e f or t h e s af e a n d eff e cti v e

M ost t e a m s p orts, s u c h as b as k et b all, A m eri c a n f o ot b all, a n d s o c c er, ar e

T h e a ut h or w o ul d li k e t o a c k n o wl e d g e t h e si g nifi c a nt c o ntri b uti o n of M ar k R o o z e n t o t his c h a pt er.

t h e m aj orit y of ti m e a n d att e nti o n o n str ai g ht- a h e a d s p e e d m a y n ot r es ult i n

J uli a n A vr a m/I c o n S p ort s wir e vi a G ett y I m a g e s

b a c k w ar d s pri nti n g, t h e ar m m o v e m e nt will b e si mil ar t o t h at i n f or w ar d

w h er e f or c e r e pr es e nts t h e e xt er n al f or c e a p pli e d t o a n o bj e ct, m ass is

A n e x a m pl e of c o n c e ntri c m us cl e a cti o n is t h e p us h- off d uri n g a r u n ni n g,

A n at hl et e wit h hi g h e c c e ntri c str e n gt h is a bl e t o br a k e m or e r a pi dl y a n d

St a bili z ati o n Str e n gt h

T h e str e n gt h a n d ti mi n g of t h e st a bili zi n g c o ntri b uti o ns of t h es e a n d ot h er

E x p eri e n c e d s o c c er pl a y er s di s pl a y i nt er m u s c ul ar c o or di n ati o n t h at all o w s f or st a -

I n t his e q u ati o n, ti me r ef ers t o t h e p eri o d i n w hi c h t h e w or k w as p erf or m e d.

B e c a us e of t h e r el ati o n of w or k, f or c e, a n d p o w er, p o w er c a n als o b e c al c u -

I n t his e q u ati o n, vel ocit y is t h e s p e e d of m o v e m e nt i n a s p e cifi c dir e cti o n.

s u c h as s pri nti n g, j u m pi n g, t hr o wi n g, a c c el er ati o n, a n d c h a n g es of dir e cti o n,

T hr e e p h as es c o m p os e t h e str et c h-s h ort e ni n g c y cl e: e c c e ntri c, a m orti z ati o n,

Fi g ur e 1. 2 T h e str et c h- s h ort e ni n g c y cl e. T h e p eri o d fr o m t h e f o ot t o u c hi n g d o w n t o

st or e d wit hi n t h es e c o m p o n e nts w h e n t h e m us cl e is str et c h e d. T his e n er g y

m etri c v ari a bl e, b o d y c o m p ositi o n, a n at hl et e m a y i m pr o v e p o w er-t o- w ei g ht

c a us e r ot ati o n of t h e b o d y (t his c a n als o b e s e e n usi n g t h e p e n cil e x a m pl e).

of, a n d a f e w c e nti m et ers p ost eri or t o, t h e u m bili c us ( n a v el). If a f or c e is

gr essi o n, r es ulti n g i n pr o n o u n c e d f or c e i m p art e d b y t h e f o ot t o t h e gr o u n d

t o s wi n g t h e ar ms fr o m t h e s h o ul d ers. U nf ort u n at el y, all of t h es e e xtr a n e o us

l at er al m o v e m e nts, it is als o o n t h e m e di al as p e ct of t h e i nsi d e f o ot a n d o n

Fi g ur e 1. 9 ( a) T h e c orr e ct p ositi o n f or c h a n gi n g dir e cti o n i n l at er al m o v e m e nt. ( b) A n

W h e n c h a n gi n g dir e cti o n, s o m e s ort of r ot ati o n g e n er all y m ust o c c ur t o

Fi g ur e 1. 1 0 T r a nsiti o n m o v e m e nt wit h a n o p e n-l e g k n e e dri v e. T his C O D s kill t e a c h es

t h e gr o u n d o n t h e n e xt st e p, p oi nti n g i n t h e i nt e n d e d dir e cti o n f or t h e n e xt

Fi g ur e 1. 1 1 T r a nsiti o n m o v e m e nt wit h a n o p p osit e-l e g k n e e dri v e. T his C O D s kill

p o w er, at hl et es s h o ul d i m a gi n e t h at t h e y h a v e a c a m er a at t h eir n a v el. T h e y

t w o r e p etiti o ns at 9 3 % 1 R M, s e p ar at e d b y 3 t o 4 mi n ut es. Of c o urs e, t his t y p e

T h e i m pr o v e m e nts r e p ort e d i n p erf or m a n c e aft er pl y o m etri c tr ai ni n g h a v e

m ulti pl e pl a n es of m o v e m e nt ( 1 6). I n a C O D m a n e u v er, t h e hi p m ust b e

T h e a bilit y t o i d e ntif y r el e v a nt c u es a n d e x e c ut e t h e c orr e ct c orr es p o n di n g

T h e a ut h ors w o ul d li k e t o a c k n o wl e d g e t h e si g nifi c a nt c o ntri b uti o n of J a y D a w es t o t his c h a pt er.

Fi g ur e 2. 1 O r g a nis mi c, t as k, a n d e n vir o n m e nt al c o nstr ai nt s aff e cti n g d e cisi o n- m a ki n g

d e cisi o ns. R es e ar c h h as s h o w n t h at t his i n cr e as es t h e c o g niti v e d e m a n d of

( 1 9, 2 0). B ef or e at hl et es m o v e, t h e y m ust first i d e ntif y t h e n e e d t o r es p o n d t o

S c ott W. Gr a u/I c o n S MI/ C or bi s vi a G ett y I m a g e s

R u n ni n g b a c k s r e s p o n d t o a v ari et y of e n vir o n m e nt al c u e s, all o wi n g t h e m t o el u d e

or v oi c e c o m m a n ds) cr e at es a c o ntr oll e d r e a cti v e e n vir o n m e nt, e x p osi n g

t o t a k e t h e m ost a p pr o pri at e a cti o n a n d t o b est d ef e n d a g ai nst t h e off e nsi v e

a bilit y), a d el a y i n r es p o ns e ti m e is still o bs er v e d i n at hl et es r es p o n di n g t o

P atri c k G ors ki/I c o n S p ort s wir e vi a G ett y I m a g e s

of h o w l o n g it t a k es t o c o or di n at e t h eir o w n m o v e m e nts ( k n o w n as effect or

str e n gt hs a n d w e a k n ess es, c o urt or fi el d p ositi o n, a n d e v e nt pr o b a bilit y i nf or-

t o a d o pt w h e n d e c el er ati n g a n d r e a c c el er ati n g, b e c a us e s u c h a drill t e a c h es

c u es, t h us i n cr e asi n g r e a cti o n

t h e n s wit c h t o a n arr o w f o c us d uri n g t h e s er v e. O n c e t h e s er v e is c o m pl et e,

ci e nt ti m e f or t h e c e ntr al n er v o us s yst e m t o i m pl e m e nt a p pr o pri at e p ost ur al

d et e ct a p pr o pri at e c u es wit hi n t h eir e n vir o n m e nt a n d l e ar n t o a d a pt a n d alt er

a w ar e n ess of t h e s kill as p ossi bl e. T his cr e at es a m or e r e alisti c si m ul ati o n t o

It is a n ess e nti al a n d st a n d ar d pr a cti c e f or at hl et es t o w ar m u p b ef or e t h e y

off c o n c er ns fr o m t h e o utsi d e w orl d a n d c o n c e ntr at e o n t h e a cti viti es t h at