I coach agility on every day I work. I work with academy football and rugby players. I've also trained national squash players. Basically I know a thing or two about changing shape and direction. Unfortunately many coaches get it wrong. What makes matters worse is that these coaches can't even be bothered to read up on the subject. This is one of my main areas so read these "dont's" closely.
1. Do not exceed 20 seconds per set. We're aiming to improve speed. If your agility protocols are lasting over 20 seconds it is not speed specific. It'll become an exhausting endurance task.
2. Do not use agility ladder for agility training. Agility ladder may be used for coordination or fun proprioception work but these peices of kit have no relevance in real world situations where agility is needed (some people may not like me saying that)!
3. Don't stay upright after making a sharp angle. You'll need to re-accelerate so plunge your boulders down.
4. Do not work to exhaustion. Again our aim is speed. Skill related components of fitness development drills are based around persistent practice away from physical and mental fatigue. Keep the set range low.
5. Do not use agility training as an afterthought in your routines. Proper agility training is often neglected as much as working the abs. Many football coaches place agility work in with a 5 minute warmup with very little coaching cues.
For more information on Skill Related Components of Fitness see:
Improving your Reaction Time:
http://icankeepup.blogspot.co.uk/2015/11/improve-your-reaction-time.html?m=1
Is Speed Only for te Gifted?
http://icankeepup.blogspot.co.uk/2015/11/is-speed-only-for-gifted.html?m=1
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