How to Develop Agility
Sport is chaotic. Athletes must make decisions and react in a split second to visual or auditory cues. Cone drills and speed ladders do not mimic the chaotic nature of sport. They take away the reactive component and the athletes are left to perform a predetermined pattern. In essence the athlete gets better at performing the predetermined pattern, but this does not translate to reactive agility during competition. We’ve all seen the fancy footwork drills on social media but please tell me the last time you have seen an athlete have to move like that in competition. The answer is NEVER.
We use a variety of training modalities at Genesis that allow our athletes to react quickly to other players, change directions easily, lower their center of gravity to cover more ground and accelerate when changing positions.
We utilize chaotic or reactive agility drills such as tag variations from different starting positions, partner mirror drills where we mimic the movements of our opponents, and change of direction drills based on different visual and auditory cues. This allows our athlete to develop multi-directional speed. Our speed training is broken down into linear, lateral, and retreating skills.
In addition to utilizing reactive drills we improve agility through slow eccentric and isometric holds to improve deceleration and change of direction, lateral jumps and lunges, wide stance compound lifts and unilateral training.
Lastly, we incorporate core training into every session. We ensure that our athletes can develop core stiffness to transfer force into the ground which will propel them faster in whatever direction they are moving.