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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.
One 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)
Client Testimonials
James has been our lead strength and conditioning coach for the Talented Athlete Scholarship Scheme (TASS) at the University of Exeter since the scheme's inception. His attitude, professionalism and above all his drive and desire to help each sportsman and woman develop and reach their potential is exactly what we require. James shows a real interest in each of his athletes and helps them to aspire to be as good as they can and ensures that no goals are unattainable.
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[…] working on getting him to move fast and explosively from various stationary positions, forwards, sideways and […]