Agility training

Approach: Agility circuits

Agility drills can be set up to mimic the types of movements a performer would do in a performance situation. For example, a netball player would set out cones to move quickly in and out of the circle, changing direction as quickly as possible as they received and passed the ball. This would be done for 10 - 15 min within training with plenty of rest periods so that top speed could be achieved as often as possible.

Applying the principles of SPORT to agility training

ApproachSpecificityProgressionOverloadReversibilityTedium
Agility circuitsOrganising ‘stations’ which are related to the types of changes of direction required in the activity being developedIncrease the demand of training to force agility to keep improvingIncrease the duration of the session from around 10 to 13 minutes by adding another ‘station’ after week one OR increase the intensity of the session so complete the same circuit but in less time (quality of skill work must not be allowed to drop)Be aware that if training stops for any reason, the training ‘load’ must be reduced when training is restarted.Change place/time of training, team up with someone else to train with

Question

How can agility circuits be organised to help improve agility?

The circuit would be laid out to make the performer move quickly while changing direction. This would give them opportunities to practice working fast and effectively changing direction as they would do in a game or performance situation.