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New book published: ‘Coaches’ Corner’
7th November 2024
Essays to help sports coaches and P.E. teachers. My latest book, ‘Coaches’ Corner,’ is now available to buy on Amazon. It contains over 50 essays about athletic development, coaching, and physical education based on my work over the last ten years as Head Coach of Excelsior Athletic Development Club. How and what I’ve coached has […]
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Periodised agility?

Periodised agility?

Agility is like any other fitness component, it follows the principles of training of:

  • Specificity
  • Overload
  • Progression
  • Reversibility.

The balance between specificity and overload is a crucial one. Your agility can’t just be Organised Despair, nor can it be just playing games.

One way of overloading the balance/ control system is to practice transferring from stable to unstable surfaces. I am not a believer in circus tricks: standing on swiss balls has very little transfer to real sport.

rebounderOne drill I use as part of a progression is a series of quick lateral steps and then a single leg stick and hold. Start on your right leg and move rapidly to your left for 3-5 metres and stick the landing on your left leg.

Repeat to the other side. A progression is to finish on a rebounder (pictured with Dan James demonstrating) or a different surface such as grass.

For someone like Dan (GB Goalkeeper for Blind Football) who has good lateral movement and control, we need to add a different stimulus to over come the plateau.

We can also go further, faster, or add more complicated movements. We just can’t stay the same.

(More on structuring your agility training here)

Comments

  1. […] working on getting him to move fast and explosively from various stationary positions, forwards, sideways and […]

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Client Testimonials

Judith Hamer – GB Wheelchair Basketball, Paralympian
I have worked with James for three years now. James's attitude to training has changed my approach to my training session and sport making me more focussed and organised to get as much as I can out of each session. The improvements I have made with my fitness, core and my psychological approach to training have been largely down to my sessions with James
 
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